10 Stretches in 10 Minutes: Full-Body Flexibility for BJJ

Maybe look down towards the mat and look up, see how your neck's feeling in whatever pose you're in or however deep you are. Okay other side so slowly come up and then over to the other side. See how that neck feels the other way. See if you can those exhales even longer now.

We spent about three minutes breathing nice and slow so you should feel really good, really relaxed and really calm. It's all about that slow exhale. We're not forcing it, we're just each time trying to slow that down. Okay sit yourself up and now just send the left leg out, right knee keep bent you don't have to keep it perfectly in or anything just just enough to to kind of feel what you're doing and not be like straining or anything and again now we're going to fold but we're going to hinge at the hips first.

I'm hinging forwards feeling a nice stretch in my hamstring, my lower back now when that feels a bit tight you can let everything else start to come down but just think of that hinge at the hips and fold towards the toes. Nice hamstring stretch, always great if you're feeling tight and you're feeling sore. I love stretching my hamstrings and it's okay if you need to bend the knee here and just come into it that way that's fine too. Just whatever works for you some of us are super tight in the hamstrings some of us a little more open it just depends how much time you spent doing this and how tight you were to begin with.

Good few seconds left here and then slowly coming up switch sides so right leg out maybe bend the knee maybe not and just hinge at the hips feel that stretch and then start to come down you can bend bend the knee if you want. Remember those slow exhales if something else comes into your mind that's fine but just replace that with your breath so filling your belly your lungs everything were there on the inhale pushing out then on the exhale everything deflates just relaxing into whatever stretch or however you're stretched in this hamstring stretch. Okay slowly come up and then rock yourself forward to all fours and then just sitting back onto heels nice and comfortably here if you're not able to do this super easily just lay down to begin with in child's pose with your hands extended out and just breathe and see how your knees are after a couple of breaths. If this is quite hard you can widen your knees out as well makes it a little easier some people feel a bit of a pinch in their hips as well so find a comfort level that works for you to be able to sit in the pose and that's all that matters.

Okay now bring yourself up first variation come forwards hips above the back knee and then think about scooping your hips under tension your glutes you can feel a stretch in the front of your left hip okay or if you're comfortable sitting back on that heel we'll do that with your hands behind but same thing so scooping those hips and finding that stretch okay neither one's right or wrong just find the one that works for you and breathe in here we're not doing this if you're sat on the heel we're doing the opposite so here some deep breaths and then once you're done with that let's switch sides so come up again if you're on the knee upright that's fine scoop feel that stretch and breathe opening out the front of the hips if you're sat back on the heel that's fine too just feel that if you're sat back maybe roll your neck around a little bit but just think about the breath the stretch you're in and how much you can relax into that if you really try and slowly exhale and then we will move back up onto our knees and now we'll see if we can sit on the heels a little easier super slow if not we'll come back to that child's pose but if you can we'll just sit upright and we'll do the same thing with both knees so slowly back and then scoop and breathe and then we'll just bring ourselves back up and forwards into that child's pose again super calm resting the forehead down hands above the head and just take six deep breaths here so breathing in and out back in and out back in and out back in and out back in and out last one back in and out super slow bring yourselves up if you want to do some shavasana and just lay on your back for a little while and keep that breathing going feel free if not enjoy whatever it is you're going to go and do now leave me a comment if this helped and I'll see you in the next video cheers guys