Chill Morning Flow: 23-Min Yoga Class for BJJ Recovery

Couple more. And then do a couple more with some spinal rolls, so you're rolling your spine. Breathe as you want. Just dance a little bit.

Nice one. And then switch the crossing of your ankles again. Start looking left to right. Quite easy and quickly first.

Like five to each side. And then start steering the steering wheel with your arms. So it's not just the neck, it's also the lower back and the upper back twisting. And then go sideways and go one, two, three and then switch.

One, two, three. Not hard, but go to the limit. And if you have the wall behind you, you can touch the wall. Or if you just have the floor, you can use the floor.

But try to use some kind of leverage to twist a little bit deeper. Don't forget the neck. Try to crack your neck a little bit. Bam.

Nice. All right. And then legs out to the side. If you're falling backwards, use the wall again.

And then do these side stretches for the neck again. So ear to shoulder. And then I like to push my thigh away to go deeper. So I'm pushing the opposite thigh to get my ear to my knee.

Find a comfortable pace. Not too fast, not too slow. A few more. And then we did a 90 degree Stop in the center and rub your palms.

Make them hot and then rub your forehead and your cheeks. Nice. Rub your hamstrings, rock and roll. It doesn't matter if you're in the middle of a big city, out in a cabin in the countryside or on a private island.

This can always be a super nice way to start your day. If it's a vacation day or a busy day, this will always make the day better. Let's meet on all fours. Fingers backwards.

Then relax your belly down. And on your fingertips, arch your back, tuck your tailbone, chin to chest, round your spine. And then flip your palms again, fingers backwards and go inhale, look forward, lift your nose and then exhale, look between your legs and round. Do a few of these.

And then fingers forward, take this into a spinal roll. So you're going back, rounding forward, arching when you go back. Nice. One more.

And then sit on your knees. If you can't sit on your knees, it hurts, then just sit on your butt. Interlace the fingers, move the wrists quickly first. And crack your neck into positions where it hasn't been today.

Try to place your head in every possible position. And then grab your fingers and bend them every possible direction. Wrist lock yourself. Twist the wrists.

And then interlace your fingers, arms overhead, lift as high as you can. Left armpit stretches, right armpit stretches. If your shoulders are hurting, then just bend your arms a little bit. Nice and then sit down on your butt.

Sun salutation A seated, arms overhead, lift an arch, inhale, exhale, go as deep as you can. Pathway up, inhale, exhale, go as deep as you can. Exhale, repeat, arms overhead, exhale, fold, half lift, inhale, exhale, chin to chest. Again inhale up, exhale forward, halfway up, and exhale, curl down.

Again inhale, exhale forward. Half lift, inhale, and curl. Two more on your own. Nice and then come up to all fours.

Get your right leg out behind you, open up for side clank with a left knee under you. Roll your shoulders. And then strong left arm, big circles with the right arm. Big big circles.

Arm down, forward, up and back. And follow the movement with your neck as well. And slow down a bit. One more.

Stop somewhere where you feel good. Take a breath. And switch sides. Same thing other side.

Big circles. And slow down. One more. And stop wherever you want.

And come into downward facing dog. Move everything. Move your elbows, shoulders, neck, spine, wrists. Nice.

Two more breaths here in down dog. And step your right foot forward on the outside of the right hand. Take a few breaths in lizard. And then start walking your hands back until your right leg becomes straight.

And then walk forward. And walk back. Find your pace. And also find your depth.

Do you need to go deep or does that hurt? Don't let your mind decide. Let your body decide. Intensity, speed and how deep you go.

Switching sides. Same thing left side. Take a few breaths in lizard first. And then start moving.

Alright and then step back to all fours. Fingers outside drop your hips. If this hurts your lower back place your hips in the ground and put your elbows down. If this is okay stay here and relax your abs.

And hit pause if you need to go pee run and pee and then you come back to the class. And if you start feeling like the lower back is starting to pinch and hurt go down and do the intense version of the swings instead. This one is just the same but without the pain in the lower back. Your system really needs this especially in the morning.

So many things happen that we don't know but we can feel it for the rest of the day. Slowly move back onto all fours and drop down into turtle. Place your forehead on the ground and just breathe. Take a deep breath.

Hold it. And relax. Come on up. Either sit on your knees with your palms on your lap or finish the class where we started seated against the wall.

Take a minute experiencing the contrast between before and after. A couple of deep breaths. Hold it on the top. One sigh out.

One more. And exhale. Push the hands into the knees and push into the wall. And open your eyes.

Thank you guys for starting the day together with me. I really appreciate it. I hope your body did too. Please add this to the calendar so that you have a notification on your phone every single day you pull down the drawer you see 15 minutes of time for myself.

15 minutes for time for myself. That's going to make a huge difference because it doesn't matter how good this is today in two weeks this is going to be forgotten. Get consistent and you will see magic results with surprising things that you didn't expect.