Breath Control & Vinyasa: 12-Min Flow for BJJ (Day 7)

Exhale knee to nose. Foot between the hands, back knee down for low lunge. So on your fingertips first and try to lean your hips forward. If it's really hard then warm up here for half a minute.

You can press pause and just warm up. And then lift your arms up. So keep your back leg engaged. The more you lift your back knee off the floor, the deeper your hips can go.

It's a bit counterintuitive, but the more you press your back foot down, the more you can bend your front knee. But keep working everything in towards the midline. Don't flop open and go as deep as possible. Go deep and resist it.

Go deep and resist it. Then try to do both at the same time and take a big good old breath here. Hands down, vinyasa. Up dog or cobra inhale.

Down dog exhale. Left leg up. Bend your knee, open your hips. Inhale.

Exhale knee to nose. Around your spine like a cat. Inhale up. Exhale knee to nose.

Last one. Inhale. Exhale knee to nose. So we're doing sun salutation B with low lunges instead of warrior one or warrior two.

Arms up, thumbs back. Spread your fingers. Try to lower your hips down and squeeze your inner thighs at the same time. Those are counterproductive, so you're trying to do both at the same time.

Back bend and take a big breath. Hands down, vinyasa in your own time. Down dog. Take three breaths.

Bend your knees, look forward, jump as high as you can, but land softly behind your hands. Halfway inhale. Exhale bend and fold. Bend your knees completely and then from low let's find chair pose like we learned before.

Lift your butt up, chair pose, take a breath. Look up, inhale. Exhale fold. Second round of sun B, inhale halfway up.

Exhale crow pose. Inhale prep. Exhale low push up. Up dog or cobra inhale.

Exhale down dog. Right leg up, inhale just once. Roll the knee to your belly, chest, chin, nose, forehead, foot between the hands. Make sure you have hip distance with your feet on your fingertips and then arms back first.

And then inhale crescent pose. Arms straight, head up, bend your front knee, wiggle your back foot back, straighten the back leg, and squeeze your belly in and lower deeper. Hands in front of your chest, lift your left knee in front of you. Find the balance, if the balance is not there straighten your arms out.

Straighten both legs. Don't chicken out, stand here, straight legs, focus like you want to win the fight. Right. Arms up, inhale.

Exhale standing splits. Hands down, left leg up. Oh sorry, we didn't go through standing splits, sorry. Go back to plank, inhale.

Exhale low push up, I went on autopilot there. Cobra or up dog, inhale. Exhale down dog. Left leg up, three legged dog, bend and inhale.

Exhale knee to nose. Foot between the hands, on your fingertips, make sure your feet are hip with distance. Arms back first, so all the pressure is into the left foot. As you inhale, lift up the crescent pose.

Wiggle your back foot back, bend your front knee, straighten the back leg and squeeze your lower core in at the same time. Bend your front knee more and survive the pain. Right knee up in front of you, straighten the leg out. Keep your arms wherever you can to balance.

Both knees straight. Focus, relax your face, tense your right leg, maximum force. And step back through a vinyasa, inhale plank, exhale low push up. And let's take three breaths in up dog and stretch out those front of our hips that we worked so hard.

I like cheating and placing my knees down to get a really nice stretch for the core and the front of the hips. And then down dog to stretch the back the other direction. Sit down on your butt or your knees, at least one minute of relaxing contemplation. Try to be quiet and passive.

So take a deep breath. Open your eyes. Thank you guys for today's class. We have three more to go.

See you tomorrow.