BioGinastica natural movement practice
Movement and Breath

BioGinastica in Tannersville

Greasing the groove for no-gi Jiu-Jitsu with movement, breathing, and joint-friendly strength.

See the Schedule Book Saturday BioGinastica

Sensei Sandy BJJ, Tannersville, NY.

Updated March 2026 | Sensei Sandy BJJ | Tannersville

Mountain Top Grapplers often ask, "What is the perfect exercise plan to support training?" The answer changes with the person, but a few fundamentals help almost everyone: better joint health, smoother movement, better breathing under pressure, and a body that feels ready to train.

That is why we are building a simple Saturday stack in Tannersville:

Location: Sensei Sandy BJJ, 6045 Main St, Tannersville, NY.

Saturday Community Flow BioGinastica schedule and details

There Is No Perfect Workout

Conditioning is personal. Some people need strength, some need mobility, some need cardio, and some need more recovery because life is already stressful.

If your goal is to train Jiu-Jitsu consistently, the best extra work usually does three things:

  1. Prepares joints and tissue so training does not beat you up.
  2. Improves movement skill so you waste less energy.
  3. Trains your breathing so you can stay calm when it gets hard.

BioGinastica checks all three. It is a bodyweight system built around flowing, transitioning, and breathing. Jiu-Jitsu demands this with a partner. BioGinastica is the independent practice.

What Is BioGinastica / Ginastica Natural?

Ginastica Natural is a bodyweight movement system created by Alvaro Romano, a Brazilian Jiu-Jitsu black belt and physical education professional. The approach blends:

  • Hatha yoga elements for control, positions, and breath.
  • Gymnastic-style strength with bodyweight pushing, pulling, and holding.
  • Natural movement like crawls, rotations, and transitions.
  • Jiu-Jitsu-specific motion like floor movement, base changes, and pressure-friendly positions.

The result is a practice that requires no equipment and adapts to many goals: better movement, better breathing, better mobility, and better readiness for grappling.

What Makes This Different From Normal Bodyweight Workouts?

Most bodyweight routines are linear. Ginastica Natural is built around flows that change levels and directions. You move through patterns like standing to floor to standing, forward and backward, side to side, rotation, crawling, lunging, and transitions.

It is more like learning a skill than chasing fatigue. That matters because Jiu-Jitsu is not linear either. It is constant transitions, base changes, hip switches, frames, posts, and small adjustments under pressure.

The Two Parts: Movement and Breathing

1) Movement

  • Strength in useful ranges.
  • Mobility you can control.
  • Coordination and balance.
  • Comfort changing levels.

2) Breathing

  • Prime the body before movement.
  • Maintain rhythm during flows.
  • Calm the nervous system after.

Breathing is not an extra. Better breathing gives you a longer calm window when things get intense.

How BioGinastica Fits Into Jiu-Jitsu Training

  1. A warm-up that transfers. It prepares wrists, shoulders, hips, knees, spine, ribs, and your ability to post, base, and change levels.
  2. Conditioning without beating your body up. You build capacity through continuous movement, tension control, and transitions that demand coordination.
  3. Mobility for longevity. You build usable range with strength inside the ranges you use.
  4. Movement skill for beginners and polish for experienced grapplers. You learn how to be on the floor, transition safely, and coordinate hands, hips, and feet.

What You Will Do on Saturday

This is beginner-friendly. You do not need to be in shape to start.

  1. Breath primer. Controlled breathing to wake up ribs and core.
  2. Foundation positions. Crawling patterns, shoulder-safe supports, hip transitions, and floor to stand options.
  3. Flow blocks. Strength, stretch, and transitions in a sequence you can scale.
  4. Calm finish. Longer exhales and a downshifted heart rate.

If you stay for no-gi, this is a perfect lead-in because your body will already be warm, connected, and ready to move.

The Saturday Training Stack

Time Class Best For
1:30 PM BioGinastica / Ginastica Natural Adults who feel stiff, desk workers, people returning after time off, anyone who wants a smarter warm-up.
2:30 PM Adult No-Gi Jiu-Jitsu Beginners who want structure, hobbyists who want skill without chaos, adults who want consistent progress.
3:30 PM Kids No-Gi Jiu-Jitsu Kids who need movement and confidence, parents who want a healthy routine, safe supervised intro.

Location: Sensei Sandy BJJ, 6045 Main St, Tannersville, NY.

Who This Is Perfect For

  • I feel stiff and want hips, shoulders, and back to move better.
  • I gas out fast and want better breathing and pacing.
  • I worry about injury and want joint-friendly prep.
  • I used to train and I am getting back.
  • My kid needs a real activity with structure and confidence.

What to Bring

  • Athletic shirt and shorts or leggings, no zippers.
  • Water.
  • Arrive 10 minutes early if it is your first time.

If you are not sure what to wear, clean athletic gear is fine.

How to Start This Saturday

Want the cleanest path? Do the stack: 1:30 BioGinastica to 2:30 Adult No-Gi, or bring your kid for 3:30 Kids No-Gi.

Small group format works best for coaching. If you know you are coming, reach out to reserve your spot.

FAQs

Do I need Jiu-Jitsu experience to do BioGinastica?

No. BioGinastica is beginner-friendly and we scale the movements. It is a great starting point if you have never trained before.

Can I do BioGinastica without staying for no-gi?

Yes. You can take BioGinastica as a stand-alone class. If you love it, you can add no-gi later.

Is BioGinastica hard on wrists or shoulders?

It does not have to be. We scale pressure, use safer positions, and adjust based on your body. If something feels off, we modify it.

I am not flexible. Is that a problem?

No. Flexibility is not a requirement. The goal is controlled range of motion, not extreme stretching.

Is adult no-gi beginner-friendly?

Yes. We keep the room safe and structured so beginners can learn without chaos.

Is kids no-gi safe for beginners?

Yes. Kids classes are coached and supervised. We focus on fundamentals, safe movement, and control.

See You Saturday in Tannersville

If you want a Saturday routine that supports your body and your Jiu-Jitsu, come try the stack. Movement quality and breathing control build durability on the mat and in daily life.

Location: 6045 Main St, Tannersville, NY.

See the Schedule Book Saturday BioGinastica
Book Saturday Adult No-Gi Book Saturday Kids No-Gi