BJJ Warm-Up Flow: 19-Min Dynamic Stretch Before Training (Vol. 3)

Again, checking with the down dog that your shoulders are back. Your elbows point in. Please bend your knees and rest your belly on the knees, on the legs. And slowly waking up the hamstrings.

Bend your knees, look forward. And land as softly as you can. Breathe in, extend. And breathe out, fold forward.

Last round, breathe in all the way up. And only round breath all the way down. Look forward, extend. Hands down, float back last time.

Low push up, elbows in. Upward facing dog. And as slowly as you can. Roll back to down dog.

Okay. Stretching the right foot out behind you. Bending the knee, lifting the knee. Up on your toes, rolling knee to your forehead.

Putting the foot down as far as you can. Maybe working it forward or lifting it forward. Left heel spins down through a side angle. Circle up to warrior two.

Okay, we've been here in the last video. Knee over ankle, straight back leg. Make sure you're not leaning forward. And now, today we're going to do the straddle.

So straightening the right leg and making the feet parallel. Even more than parallel, we want the toes to point in and the heels to point out. To open this area right here. So if the heels point in, we close.

If they point out, we open. Okay. Breathe in, extend to the roof. And on the out breath, slowly, slowly, slowly hinge forward.

You might even put your hands in your waist. If this is too much for your knees or hamstring, just bend knees. Put your hands under the knees and stay here. And move your weight into the toes.

Your heels are still pointing out. Perhaps you want to stay here. Perhaps it feels better to grab your ankles. But wherever you are, drop the head.

Shoulders back, extending the chest forward. Move your weight from heels to toes. And then stop when the weight is in the toes. Because we don't want to stretch a muscle that is completely relaxed.

If we do that, we want to stretch the weakest part of the muscle. We want to have the muscle that we're stretching a bit active. That's why we're stretching here. We want to move the weight into the toes so we're a little bit active.

Drop even more, maybe bend your knees more. If your hands can touch the ground, put them down on the ground. And start walking your hands from side to side. Make sure your legs are active.

So you might just press down to the ground. You might also pull the feet together. Just imagine you're pulling the feet closer to each other. That is enough activation to have a good base here.

You might still be with the hands on the legs. Just moving from side to side. Make sure your lower back is relaxed here. Okay, come back to middle.

If you can't reach the ground, just bend your knees. Put your left hand right between your feet and a couple of hands forward. So left hand down to the ground. Grab a bowstring with the right hand.

And press down the ground. Lift the bowstring with your right hand. Follow the right hand with your gaze. And let it go.

Extend the right hand to the ceiling. Roll the shoulders back. And distribute your weight equally in both feet and left hand. So a third of your weight in each foot and the left hand.

Breathe in. And breathe out. Switch right hand down. Grab the string with the left hand.

Press down and lift up. Squeeze the legs slightly together. Roll the right shoulder back. Roll the left shoulder back.

Extend, extend, extend. Maybe lift your right leg a little bit. Because if you were twisting to the left, maybe the right leg is collapsing. Move the right hip upwards.

Just a little bit. We're looking for symmetry and extension. And we get help from the breath. Come down.

Put your hands in the ankles or under the knees. Rock your head from side to side again. Making the back long. Walking all the way up.

Breathe in. Reach. Turning the right foot back to warrior two. Flip the right palm open.

Reverse warrior. Breathe in. And breathe out. Circle the hands down.

Right foot moves back. Lift the left foot. Just a couple of small handstands here. Working the arms and the core before we do the other side.

Walk back to plank or slide back to plank. Low push up. Hold it. Three, two, one.

Upward facing or cobra. Rolling back to down dog. Other side. Stretch the left leg.

Bend the knee. Lift the knee. On your toes, rolling knee to the forehead. Making space with the arms.

Putting the left foot between the hands. Circling and spinning the right foot down. Making a big circle with the right hand. Pressing the left foot down.

Warrior two. Okay, from here. Straightening the left leg. Turning the toes in to face each other.

Interlace the fingers behind your back. If you have wide shoulders and tight pecs and shoulders, you might just hook the thumbs together behind your back. If this is still too much, grab your belt. Grab your belt behind your back.

Extend the fists down towards the ground. If you don't have a belt, just grab anything that's near a towel or a t-shirt. Try to push the knuckles down and lift the chest. This part moves up.

This part moves down. We want extension in the chest. Extension and opening in the shoulders. Take a few breaths here before we fall forward.

Difficult to say. Heels point out. Chest lifts up. And from here, move the weight into the toes.

And as slowly as you've ever done it, fold forward. Lifting the chest all the time. You can rest your wrists on your butt or your lower back. Stop where you have to stop and drop the head.

But don't curl your back. Keep the back long. As you can see, my tendency is to stick my butt out and have all the weight in the heels. But we want to resist that and instead lean forward as much as we can.

It's okay to bend the elbows, but we still want to roll the shoulders back. If it's okay for you, lift the knuckles and press the palms together. This is super intense for most of us. If you're here, move the knuckles back.

And put the hands down to the ground and bend your knees if you have to. Okay. On your toes on the right foot, spinning the heel down and the toes up on the other foot. And come down with your knees down.

And then you can do the same thing on the other foot. And then you can do the same thing on the other foot. Spinning the heel down and the toes up on the other foot. And come down with your right butt to your right heel.

Coming back to straddle. Other side. On your toes on the left. On your heel on the right foot.

The knee wants to point back. So point the left knee back. Start moving with flow from side to side. So breathe in when you're coming up.

Breathe out when you're coming down. Feel free to experiment with hand placement. Weight distribution. All moves can feel super good if you do them your way.

Just move with the breath from side to side. If you did the happy feet video you will recognize this position. Stretching the soles of the feet. Once more from side to side.

And come back to straddle. Last position. Let's do something fun. Hands down to the ground.

And in a triangle. Make a triangle with your hands and your head. So like an equal triangle. Put your head in the top of the triangle.

Roll your shoulders back. And stay here. Pressing the hands down. If you can't see your hands it means you don't have a triangle.

If you can see both hands at the same time you're having a good triangle and a good base. Put the right knee on the right elbow. Stay here. Distribute some weight into your head.

And put your left knee on the left elbow. This is called clown pose. You might stay here or you might want to extend one leg out behind you. Pulling the elbows in.

Rolling the shoulders back. Pressing down into the fingers. And a little bit of weight in your head. Switching sides.

We're just staying in clown pose. Come back to clown. And put your feet down. If you want to come up to your toes and try to stop here.

If you can't see your toes anymore it means you're probably going to fall over. So stay here today. And come down. Shake your head a little bit.

Move around. We're soon leaving straddle so just do whatever you feel like here. Maybe you're much closer to the ground now than you were ten minutes ago. This is both good for base in top game.

And opening our hips up is of course super good for all the guard techniques that exist. Okay. Arms straight. Breathe in.

And breathe out. Breathe in and lift. Arms reach. Coming back to warrior two.

Flipping the palm open. Reverse the warrior. Circle the hands down. Stepping left foot under the navel.

Lifting the right foot. Some handstands. So this is actually a very very good handstand. I'm going to show you a bad handstand.

And this is a bad handstand. So this is good because we're using precision and technique. If you're here it will be really easy for you to go to a full handstand one day. If you just practice this a few hundred times.

Maybe for a couple of weeks. And you press through your feet. And your hands. You will have an easy time learning handstands.

Okay. Going back to plank. Slowly, super super slowly. Down to the belly.

Flattening out the feet. Interlacing the hands between the back. Once more rolling the shoulders back. Pressing the feet down.

And lifting here. The lower back is working but the butt can relax. Lift and extend the chest. Press your belly down and lift the chest.

And even though you're laying flat on your belly try to breathe into the belly. Come down. Push back to your knees. Check in with the forehead.

Check the sweat level. Check the breath. Feel the pulse. How does your hip feel?

How does your lower back feel? How does the inside of your thigh feel? Your shoulders? Your heart?

Just close your eyes and check in with yourself. Deep breath in. And let it out. Okay guys.

Thanks for watching. See you in the next video. Or see you on the mat.