Build Upper Body Strength: 46-Min Intermediate Yoga Flow (Strong Flow)

If you're bending your left knee, try to bend your left elbow down to the ground and then switch sides. Bend your right knee, bend your right elbow. When you're bending the elbow, try to keep all your knuckles connected to the floor. This is a nice side stretch and a good preparation for what's coming.

On your own, do a couple of vinyasa. So plank, low push up, up dog. Let's meet back in down dog and do one more. Knees down, hands wide, wider than a yoga mat, wider than your shoulders.

Let's do just four basic push ups where we're looking forward and touching our sternum to the floor. Classic push ups. Look forward. Keep your neck tense.

Use your chest. One more. Nice. Move back to down dog.

Take a couple of breaths and relax your neck. Roll all the way down to your belly. Stretch your arms back. Roll your shoulders away from the floor.

Lift your legs. Locust pose. Use both sides of your lower back. Not just one, the other one as well.

Spread your toes and fingers. Smile. Arms to 90 degrees. Lay down.

Bend your right knee. Get your right foot to your left hand, aka belly twist. Stretching your hips, shoulder and spine at once. Switching sides.

Make sure your palm is connected to the floor and that your hands are not below shoulder, at shoulder height or higher. Left foot to right hand, belly twist. Notice that I'm using my left hand to push down into the floor to get more leverage. Back to center for low plank.

Elbows to the ground. Lift your knees and hips. World champion here is a Chinese policeman. He was here for eight hours and two minutes, which makes five breaths not as much of an accomplishment in contrast.

Lay down on your belly. Hands like plank. Bend your right knee. We're going to do flip dog from the belly and we're going to do this many times.

Sit up and have your left hand and left leg aligned like side plank. Lift your right heel and lift up to flip dog. Then without bending your left knee, lower the hips, lift again and get all the way down to the floor. Bend your other knee, your left knee.

Sit up to the side. Make sure your right leg is straight. Lift your left heel. Push the floor away so you're not sagging your shoulder.

You are engaging your lat and pulling your shoulder down the back so your right shoulder blade is moving towards your right foot. Take a breath. Without bending your right knee, lower down, lift up and get all the way back to down dog. Roll forward to plank.

Let's do a side plank on each side. Look at my butt. The butt is not hanging down or back. It's pushing forward and up.

Lift your right arm high. Turn your hips and your shoulders at the same time. Working your core, second side. Chest up, shoulders down, neck long, hips forward and up.

Spread your fingers and breathe. Turn your hips and shoulders at the same time. Vinyasa. Okay, we're going to do three rounds on each side.

First round, bend your elbows for turbo dog. So it's down dog with your elbows bent. Your elbows are squeezing in like there is a rubber band between the elbows. Pull the elbows together and look straight down.

Now push your chest back and lower your head and look to your feet. This is why it's called turbo dog because you need turbo power to stay here. Bend your knees, look forward, low push up. All the way down to the floor.

Bend your right knee, flip dog. I went through the details. I'm not going to repeat myself. Take a breath or two in flip dog.

And from here, right knee meets the right elbow. Squeeze together. And then three legged dog stretch up as high as you can. Hold knee to your nose and hold for three breaths.

Stretch your leg back, look forward, inhale. Exhale low push up. Up dog, down dog. Let's jump forward to the hands.

Sit down into boat pose. Catch your feet. Get your feet as high as you can without rounding your spine. If you can't hold the feet, hold your knee pants or your ankles.

Try to stretch the legs straight if you have super short legs or long arms or are awesome like me. If you want to try to release the legs, go ahead. But keep lifting your chest. Heels down, press the heels down, point your feet.

Hands behind you, lift your hips for five breaths. Reverse plank, everyone's favorite pose. Make sure you're not just working your right side. You're working both sides of the lower back, both butt dogs.

Push the hips up and stop making funny faces. Sit down, lower down halfway, point your toes, press your palms into your thighs and squeeze everything in towards the midline. Chin to chest. Roll back to upside down guard.

Roll all the way up to a squat and jump back, vinyasa. Second side, same sequence. Bend your elbows for turbo dog. Your elbows should almost touch the ground.

Look back towards your feet. Keep your legs straight and push your elbows closer to each other. Squeezing, squeezing, squeezing. Bend your knees, look forward, inhale, exhale, chaturanga, low push up.

All the way down, bend your left knee, flip dog. Take a breath or two. Keep your right foot flat. Left elbow meets the left knee without your hips dropping down.

Three-legged dog, stretchy, stretchy, stretch. Knee to nose, three breaths. One-legged plank, inhale, low push up. Down dog.

And on the way back, explosive push up. Down dog. All right. Knees to the ground, wide hands, four strong push ups.

One, two, look forward. Three, four, lower down to the belly. Arms back, legs up, lift, 20 seconds. Lift your hands, lift your feet.

Lift your head, lift your thighs, lift your ribs off the floor. Use your lower back and breathe. Two more. Arms down, low plank, 20 seconds.

Engage your legs and core, relax your neck, use your upper body. Imagine this is side control. You're leading on one advantage. You're not stressing out.

You're working while you're breathing. The guy is struggling with your cross face. Try to be perfectly still. Just stall the shit out of this fight.

You have 20 more seconds in your head. You just want to win. You don't want to be a hero. And you won.

Lower all the way down. Stretch your arms out to the side, belly twist. Right foot, left hand. Go as deep as you can so you stretch your whole body from the fingertips all the way down to your toes.

Switching sides. Left foot meets the right hand. Use your left hand to push the floor away. If you don't feel anything, you're not doing it right.

All the way back. Push back to plank. Back to down dog. That was one full round.

We have two more full rounds to go. Elbows almost to the ground. Turbo dog. Can you feel how much easier this turbo dog is?

Because now your body is warmed up and you have done tougher things. So this one is not as bad at all like it was the first time you did. So you are much more powerful than you think. Bend your knees, look forward, inhale, exhale, hold for a full breath in low push up.

Lower down. Same sequence. Bend your right knee, flip dog. Lift up, take a breath.

And then squeeze elbow to knee again. Crunches, inhale, exhale, squeeze. Inhale stretch, exhale squeeze. Three legged dog.

Go as high as you can. Split the legs. Knee to nose. Move your right thumb, step your foot on the inside of the hand.

Back foot 45 degrees forward. Make sure you have a wide and a long stance. Warrior one. Your knee should be over the ankle and your back leg should be straight.

Straight arms. Lift your chest. Take a breath. Interlace your fingers behind your back.

Squeeze your palms together. Your wrists and your palms should be touching. Arms knuckles are moving towards the left heel. Back bend.

Keep bending your front knee, keep stretching your back leg. Tuck the chin to chest and place the top of your head in the ground. That's the ambition at least. Arms are still straight.

One wrist is not bending. You are keeping your arms perfectly straight over your neck. Squeeze your right butt in and bend your right knee deeper. Get as deep as you can into humble warrior.

Back to warrior one. Inhale arms up. Exhale hands down for standing splits. Left leg up.

Head down. Lean into your hands and try to lift the foot so high that you can no longer see your left Keep the leg straight. Let's throw in a crow pose here. It's not on the program.

Let's do it anyways. Crow pose. And jump back. Vinyasa.

Up dog. And an extra push up. Back to down dog. Jump forward and sit down.

Fingers are pointing forward. Lift your hips. Reverse tabletop. Lift so high and lean so much into the feet that you get a super stretch for the wrists and front of your shoulders.

So lift your chest. Now move the butt angled back between your arms. Lift your butt off the floor and try to lift your legs off the floor. Back to reverse tabletop.

All the weight into the toes. Stretch the front of your shoulders. Inhale. Exhale.

L sit. Again inhale. Exhale. Go as high as you can.

Inhale. Exhale. Last one. Inhale.

Exhale. Sit down on your butt. Roll back to upside down guard. Take a breath.

Roll all the way up and shoot back Vinyasa. Bend your elbows. Turbo dog. Look back.

Relax your neck and tense your elbows inwards. Bend your knees. Look forward. Inhale.

Exhale. Five seconds in low push up. Elbows in chest forward. Lower down.

Bend your left leg. Hip dog. Stretch your body. Move your body.

Elbow to knee. Crunch. Inhale. Stretch.

Exhale. Crunch. Inhale. Stretch.

Exhale. Crunch. Three legged dog. Lift.

Lift. Lift. Inhale. Exhale.

Knee to nose. Exhale. Knee to nose. Get your left thumb out of the way.

Right foot 45 degrees. Warrior one. Engage your legs. Relax your upper body.

Interlace your fingers behind your back. Slide the knuckles down. Place the palms together. Knuckles towards the back heel.

Bend your front knee. Straighten the back leg. Stretch your shoulders. Back bend and breathe.

Tuck your chin. Head towards the floor slowly. Keep your arms strong. Stretch the arms up.

Go as deep as you can. Keep your arms straight. Relax your neck. Warrior one.

Inhale. Hands down. Standing splits. Lift your right leg.

Move the weight forward. Look up and see if you can lift the leg so high that your foot becomes invisible. Crow pose. Feet together.

Do a couple of crow push ups. Use your inner thighs and your lats. One more. Shoot back vinyasa.

Extra push up. Down dog. Okay. Knees down.

Wide hands. Six push ups. Look forward. Four more.

Slow push up. Two. One. All the way down locust pose.

This time arms forward. Thumbs up. Lift your legs. Lift your arms.

Use your lower back and lift as high as you can. Lift your legs. Relax your neck. Straighten your arms.

Use your lower back. Elbows down. Low plank. 30 seconds.

So you went through the scramble. You got the points. You're inside control and you're just trying to survive and stall this guy. For you or him having a problem, not you, he has having the problem, you should stay perfectly still here and let him suffer.

You make sure he doesn't get his knee under your hips. You keep the pressure. You keep your weight on top of his chest. It should be easy for you to breathe.

Your arms should be burning. But his breath, he really struggles to breathe here because you put so much pressure. Number one, all the way down. Belly twist.

Right foot left hand. Get your foot up there. Breathe and relax. Switching sides.

Left foot to right hand. Back to knees to ground. Sit down on your knees. Your opponent needs medical attention, so you're sitting here and waiting.

Collecting your mind, finding your center. Do a quick analysis of what you've done so far. What worked, what didn't. Don't listen too much to everyone screaming.

Try to visualize the rest of the fight. Our fight today is one more round on each side. It's going to be tough, like a fight. Try to be present in every moment to not give away an advantage or lose the fight because you lost concentration.

Down dog. Elbows down, turbo dog. Now almost touch your elbows down to the ground and breathe. Four.

Three. Two. Low push up. Four.

Three. Two. One. All the way down, bend your right knee, flip dog.

Elbow to knee, three crunches. Inhale. Exhale. Inhale.

Exhale. Inhale. Exhale. Stretch out, three legged dog.

Get your right knee to your right triceps. Low push up. Maybe lift your back leg. Maybe just keep this one.

Three legged dog. Inhale. Knee to nose. Warrior one.

Same things as last round. Take a breath with the arms up. Interlace your fingers deep, back bend, palms connected. Head to the ground.

Get your knee out of the way. Head down, down, down, down, down, down, down, down. Warrior one. Inhale.

Hands to knee. Warrior three. Hips neutral. So lower your left butt a lot.

Chest forward. Arms forward. Three. Two.

Straighten your back leg. One. Hands down. Five handstands.

One. Two. Three. Four.

Keep jumping. And five. And vinyasa. Extra push up.

Walk your hands back and sit your knees through your hands like so. Roll all the way down. Bend your knees 90 degrees. Eight sit ups.

Elbows wide all the time. Pull the head. Five more. Imagine someone is neon belling you.

Two more. Hands down. Lift your legs. Arm bars.

Up and out. Up and out. Straight legs. Up and out.

Up and out. Three more. Last one. Roll back to upside down guard.

Take a breath. Make sure he's not tilting your hips over to pass you. Stay here. Cool as ice.

Feet to ground. Hands wide. Lift your hips. Lift to the top of your head.

Take a few breaths here. Squeeze your elbows in like in turbo dog. Make sure you're not standing on your eyebrows but on the top of your head. Engage your back body.

Your shoulders, your lower back, your mid back, your legs and your hips are engaged. Stretch your chest. Now lower. Lift your head and then lower down to your shoulder blades.

Roll back to upside down guard. Then all the way through one more vinyasa. Let's meet in down dog. Final round.

Fight. Elbows down. Five breaths in turbo dog. Look back and breathe.

Squeeze your belly and your chest tight. Elbows together. Low push up. Five.

Four. Three. Two. One.

And down. Bend your right knee. Left knee. Roll up.

Flip dog. Take a breath. Elbow to knee. Exhale.

Stretch. Inhale. Crunch. Exhale.

Inhale. Exhale. Inhale. Three legged dog.

And down. Bend your right knee. Left knee. Roll up.

Flip dog. Take a breath. Elbow to knee. Exhale.

Stretch. Inhale. Crunch. Exhale.

Inhale. Exhale. Inhale. Three legged dog.

Inhale. Three legged dog. Knee to triceps. Bend your arms.

Maybe lift your back foot. Three legged dog. Inhale. Knee to nose.

Exhale. Warrior one. Inhale. Take a breath.

Interlace your fingers behind your back. Deep back bend. Palms together. Bend backwards and keep your back leg straight and bend the left knee.

No cheating. Get your knee out of the way. Head to the ground. Arms straight.

Arms up. Inhale. Exhale. Hands to left knee.

Straighten your back leg. Square hips. Lower your right hip and stretch the leg. Arms forward.

Straighten. Hands down. Five handstands. And one.

And two. And three. And four. And five.

Vinyasa. Back to down dog. Knees to the ground. Wide arms.

Eight push ups. Two. Look forward. Three.

Four. Five. Six. Seven.

Eight. Arms back. Bend your knees. Catch your ankles.

Lift your chest. Same activity in the back but with the same movement. One, two, three, four, five, six, seven, eight. And four.

And five. And five. And six. And seven.

And eight. Arms back. Bend your knees. Catch your ankles.

Lift your chest. Same activity in the back but with the same movement. And eight. And nine.

And ten. And ten. So this is the back body. But now you're also using the front of your legs.

Your quads to push back. To try to push your knees straight. Spread your toes. And lift up.

If you have lower back problems do the last pose we did. Locust pose instead of bull pose. Lift more. more.

Now roll back and forth. Elbows to the ground, low plank one minute. Again the world record holder stood here for 8 hours. If you are complaining about one minute, you are officially a pussycat.

Static strength is underrated when it comes to stalling and squeezing and pushing and crushing and smashing the guy. If you can work this strength so you can stay here for two minutes without a problem, then side control for two minutes is going to be easy and you are going to almost kill your opponent from the sheer pressure you can put on top of his chest inside control. Lower down, bend your arms 90 degrees like a cactus. Right foot to left elbow.

Use your right hand to push and twist, push and twist. Switching sides. Left foot to right elbow. Nice.

Sit back on your butt, stretch your legs in front of you, catch your feet, fold down. Doing this class is the equivalent of drinking a green juice. A soft drink, a soda tastes much better and you get the immediate positive effect. That's why it's so popular.

A green juice tastes like shit and the effects are more subtle. It's harder to put the finger on because it doesn't taste good and the effects are not immediate, but you get a lasting effect from it. Same thing with this class. The only immediate result you feel is that you feel terrible for struggling so much, but it's not on the actual yoga mat and in the yoga class that you should feel the difference.

It's later when you're standing up from having seated down for 20 minutes or doing warm-up at Jiu Jitsu class or anywhere else playing with your kids. That's when you feel the effect and that's when it's worth it. Not right now, maybe a little bit, but don't expect the benefits to be there immediately. Happy baby pose, lay down on your back.

Use your legs to stretch your arms, so kick the legs away to stretch your biceps and your shoulders, so try to relax your arms. Get a deep stretch for the elbow joint and the shoulder joint. Almost dislocating. Think that you want to dislocate your arms.

If you need a longer stretching class, do the belt stretch. Just put on one of the stretching classes that you like. If not, let's do Shavasana. Let's take between 30 and 50 breaths here.

Just relax. Hold it. Pull your knees in towards your chest and rock up and down. Take a moment on your butt, hands on the knees, close your eyes, straight back, relaxed shoulders.

The feeling you have right now is the feeling every athlete has when they're building their attributes. We worked strength, endurance, flexibility, mobility, breath, relaxing, tensing. We worked so many different things, coordination and balance. And this is the immediate reward that we get, a sense of peace and calm and quiet.

All the other things come eventually. It would be ridiculous to expect progress in jiu-jitsu over a few classes. Nobody is that talented. Getting real progress in jiu-jitsu realistically takes, what, two, three, four, five years before you actually start smashing people.

So the beginning, expecting yoga like in jiu-jitsu to just be humbled, humiliated, smashed over and over again and don't expect the results anytime soon. That's when you're really going to enjoy the journey. Thank you guys for today. See you tomorrow.