Advanced Add-On Flow: 24-Min Yoga Finisher for BJJ

Stand on up, arms overhead, hook your left knee, balance and lift your left knee up to your left armpit. Catch the left ankle with your left hand, come into dancer, open the dancer sideways, place your right hand under your right knee and slide down into chapasana, open half moon with a bind. Three, two, one, release the left ankle and catch the right ankle instead for standing splits, hug your head towards your shin. Nice and then try to jump up into a full handstand, cross your ankles at the top, five hops, too much, three more, two more, last try and then down to the belly, catch your ankles, bow pose.

Use your legs to stretch your shoulders. Stay for three more breaths, enjoy this break and then push it back to down dog. Stretch your left leg out behind you, open the hips and flip the dog backwards. Right leg is super straight, fall backwards until your left hand reaches for the floor.

Three, two, one, reach for the floor but keep your heel to your butt until the hand lands and then knee to nose come up into warrior one. Hips and foot 45 degrees, biceps squeezes the ears, lift your shoulders up and then look up towards your palms. One more breath. Interlace the fingers behind your back, straight legs fold in the middle and then turn it into humble warrior where the head reaches for the left heel.

Three more. Come on up, hook the right knee with your hands, pull the knee towards your, whoop, to your armpit and then grab your right ankle, dancer pose, left arm reaches forward. And then opening it sideways, left hand slides pole dancing, pole sliding down to the foot. No points deduction if you lose your balance.

Release the ankle, grab the left ankle with both hands, whoop. Three, two, one, hands down, jump up and cross the left ankle in front of the right ankle. Four more. And three.

Two more. Four. And one. And all the way down to your belly, elbows in the ground, lift your chest and lift your legs.

Squeeze your lower back, squeeze your butt, lift with your hamstrings. And then move it back to turtle, take a couple of breaths. Nice one, sit on your butt, let's kill the core for a little bit, not long but we're gonna go hard. So lower down to your lower back, arms overhead and then come on up and try to get your hands to your feet and then lower down again and then try to get your feet to your hands and hands to your feet and feet to your hands, never touching the shoulder blades in the ground.

Let's keep going for one minute. Feet to hands, hands to feet. Keeping the back rounded all the time. So, 35 more seconds.

Now is the time people start giving up. This is not actually the time to give up. This is the time to keep going. Yes.

And a couple more. Yes. And one more. Touch the feet, touch the hands and then reverse plank, feet fall out.

Sit down, forward fold, don't look down, look forward. And then come into reverse tabletop, lift your hips high, take the left foot to your butt and see if you can lower the knee down and keep your hips high. And then kick the left foot up, hold it for five, four, three, two, one. Switching sides.

Right knee in, lift your hips so that you can tuck the foot under, keep lifting your hips. And then lift your foot. And sit on down, feet together, knees wide, butterfly fold. Let's do a variation of the pigeon pose.

So left knee bends, right leg back, first normal pigeon. And then roll over to your left butt and try to get your left elbow into your left foot for a twist. If you want to fall down here, you can try that. I like to combine twist with a little bit of going deep here.

And stay still for five. And then come into reverse tabletop, lift your hips high, take the left foot to your butt and see if you can lower the knee down. And switch sides. And switching sides.

Pigeon pose, elbow to foot. If you can't reach the foot, just place it on the ground. No worries, mate. And then we'll do the same thing with the other knees.

All fours, cross one knee in front of the other, let's say the left knee in front. And then sit down as deep as you can. If your genitals, your scrotum or something is pinching, move around, shuffle things around so that you can sit down relatively uncomfortably. And take a break here.

If you're on a surface that allows you to spin around, stand up and spin around to the other side, do that. If not, just switch sides, shuffle things around until you can sit your ass down. All right, sit on your butt. Grab the left foot with the right hand and try to get it closer to the shoulder, but also pull the knee in.

We don't want to push the knee out and pull, we want to pull both in. And if you can forklift your shin like this, do that. If you can get your arm into bugger choke here and maybe turn the foot out outward, this is fine too. I like to hook around like this because I have really short legs, so for me this is amazing.

But try to find something that feels halfway to amazing at least. So you have to posture up and pull in hard, but don't pull on the outer ligament of the knee. Try to pull in a way that makes your chest come closer to your upper calf. If you are one of the few people on this website who are kind of very flexible, grab the outside of the foot, lift it up.

And either just do this or get the arm on the inside and do compass slash gate pose. Not available for me really today, but this feels really good for me. Unattainable for most, stay here, chillax. Three more breaths.

And switchy sides. Second side, same thing. So go for the harder variation if you want. So and straight legs fold forward, grab your big toes, elbows out, relax.

Bag And lay down on your back. Bend legs, grab the feet on the inside, straight or bent legs, spread them. And then lay down but place your palms under your butt with your elbows pointing down and your palms down like this. So you're propping yourself up like you're watching TV in a weird way.

And then drop your head back until it touches the ground or maybe just almost. The point is to get a little bit nauseous, stretching the throat. Stretching everything on the front side. And then separating the elbows, falling down.

Short and nice chavasana. Press pause if you want a long one. Inhale, fill up. Hold, hold, hold.

Slow, long exhale. Keep it out. Long inhale. Keep it in.

Exhale. Keep it out. Back to normal breathing. Hug your legs.

In your own time come back up to seated. Arms overhead, inhale. Exhale, fold forward namaste. Okay guys, the principle behind a class like this is that why let someone else kick your ass if you can do it yourself.

It's much better to kick your own ass than to let other people do it. When you kick your own ass regularly with classes like this, nobody's going to be able to kick your ass anymore. See you in the next video or see you on the mat.