Capoeira-Style Movement Flow for Grapplers: 15-Min (Yoga Uniao Series 2, Full)

Standing splits, right leg up, catch the opposite foot, left foot, left hand, right foot, circle up to standing twist, look back, eagle pose, weave your legs and arms, squat down, right leg forward, everything back, interlace fingers in warrior three. Standing splits and switch leg handstand to vinyasa, up dog, inhale, push up, down dog. Left leg, inhale, exhale knee to nose, palms forward, fingers forward, palms together, use your head and neck, exhale warrior two, bound reverse warrior, inhale, exhale have left hand inside of the left foot, interlace your hands or catch on to your left leg, stepping forward, bend your knees, look forward, stand up, straighten your standing leg, lift your chest, maybe straighten both legs. Standing splits, standing twist, right leg up, right leg forward, left leg forward, standing splits, standing twist, catch your left foot, thumb down, hand on the outside, slowly look back, eagle pose, left elbow, left knee, squat down, kick your left leg forward, warrior three, interlace your fingers, hands down, standing splits and switch leg handstand, extra push up, up dog, down dog, walk your hands back, bend your knees, sit through, boat pose, lower down to half boat, with control sit up, back to boat pose, slowly lower down, roll into plow pose, aka upside down guard, back to boat pose, bend your knees, slowly sit up, deep squat, forehead to the ground, one breath in squat, straighten your legs, hook your right big toe, left hand to the hip, use your hamstrings and your back, stand up straight, only moving the right side, your right shoulder, your right hip, right leg out to the side, bend your knees, switch the grip, dancer's pose, making a big circle, hook your right toe again, and lower down, down, boat pose, plow pose, repeat, squat, one breath, hook your left big toe, keep your spine and your leg straight, flow between the poses, stopping briefly, bend the knee, change the grip, right arm forward, big circle, hook the left toe, and pistol squat, boat pose, boat pose, plow pose, feet and hands down, setting up for bridge pose, for wheel pose, if you can go all the way up, straighten your arms and legs, or just stay with the head in the floor, slow the lower down, take a second, legs up, activate your core, lift your legs back, roll up to a squat, hands down, crow pose, feet together, lift your heels, bend your elbows, touch your head in the ground, straighten your legs, pike all the way to straight, pike all the way down, low push up, vinyasa, down dog, right leg up, straight leg, keep your legs straight, leg on the elbow, low push up, stand up, three jingas, tap the floor, one two three, one two three, one two three, left foot forward, build some momentum, left kick, round kick, low round kick, squat, esquiva to the left, negativa to the right, and three helicopters, one two and on the third one lift back to three legged dog, switch leg, repeat on the second side, low push up, leg on the arm, stand up, three jingas, one two three, one two three, one two three, some momentum, half kick, round kick, low round kick, esquiva, negativa, and helicopters, one two and three, switch leg, down dog, roll forward to all fours, kick the right leg, left leg, matrix, left leg, right leg, matrix, chimpanzee to the left, squat and jump, cartwheel, chimpanzee to the right, one and two, squat and jump, cartwheel, sit in a squat, left hand behind you, right arm up, and one and makaku, left hand up and one and makaku, in a squat, do a gorilla float, crow pose, do controlled somersault into baby crow, sit down, roll over your left shoulder, do the tiny caterpillar rolling through your whole spine, and then finish in bow pose, catch your ankles, preferably both at the same time, lift your thighs, take a breath, and then finish where we started, turtle five breaths, and enjoy the Yoren Yau sensation.