Core & Mobility for BJJ: 3-Min Yoga Flow

Okay, so core and mobility section. So we are in down dog. To move into this section we do the floats. We've already been through the float in our warm-up so you know how to cue this, know how to do this.

Always nice to have three, five options to try to float up before you land. Take a few breaths in your squat. Allow them to breathe into their hips and then we move into our boat pose. So boat, we looked at the boat already.

Important to have the chest lifted, the spine straight so we don't round the low back. We don't collapse, don't lose our core. So core strong, hip flexor strong, bent knees or straight legs. So we inhale in boat.

We exhale into the half boat. So you just lower down, just right above the floor. Inhale up to your high boats. Exhale into your half or low boats.

So inhale, you come up. You can also change the breath. Exhale, come down. Why I use the exhale here is because it's easier to draw the ribs in navel in.

This is a tougher pose than the high one. So the flow is you inhale into the high one, exhale into the low one. Inhale and exhale. What is nice is to remind people to relax their face.

They tend to tense up their face instead of their core. So the core and the jaw is not connected in this pose. So after what you consider a reasonable amount of up and down, just look at their faces. If they start to turn red, that's enough.

You move back into plow. We've looked at this transition. It's nice now you have the core connection. You use that to draw your feet over your head.

Take a nice few breaths in your plow. And now we start to roll up into the camel or what do you call it Sebastian? Snowboard pose. So this also we did in the warm up.