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

See how that neck feels the other way. See if you can make 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 enough 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. 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 hamstring, some of us are a little more open.

It just depends how much time you spent doing this and how tight you were to begin with. Good, a 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 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 was 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 so you can feel a stretch in the front of your left hip. 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 bit. So we're going to do that with our hands behind the 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. So 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!