Foundation Flow: 24-Min 7-Count Yoga Class for BJJ

And then come into down dog. Walk your feet forward a little bit for a short down dog. Catch behind your knees or a right hand grabs a left knee on the outside. Or further down to the ankle if your legs are short.

I like to grab and then stretch it out so that the leg helps me twist under. Take seven. Back to dog, right knee down, left hand up grabs the left ankle. Now we have the right hand down and the left hand grabs the left ankle.

And then back to down dog. Okay, roll forward to plank, lower your knees, drop your hips for a back bend. Sprawl and breathe. And then on your knees interlace your fingers behind your back before we do the second side.

And now down dog again, left hand reaches under for the right leg dog twists. Left hand down, grab your right ankle. Nice, find yourself in a squatty position. Elbows on the inside of the legs, heels do not have to touch the ground.

Lift your chest, straighten the legs, lower the head. Repeat, inhale look up, exhale look between your legs. A few of these. And then stop in a forward fold slash down dog.

So you can do kind of like the shortest down dog ever. But drop your head so it's low, low, low. No tension in the neck or face. Take seven.

Good one. Now toe squat, legs completely together, knees bent. Balance here. And depending on how much your knees hurt, find a way to place your hands behind you and stretch the front of the thighs.

My right knee is still bugged up so I can't go as deep on the right side, but it's fine. About injuries, I've experienced more and more that when I'm injured and I do yoga, it hurts, but it heals so much faster when I'm exposing the injury for stimulus constantly. So it hurts, but it's not really bad. It's just bad and it heals quickly because I constantly get blood flow to the area.

Okay, reverse tabletop, lift your hips and then lower your hips and come back to L-sit. Do this a few times. The reason I'm on my knuckles is to get some extra clearing, otherwise my big ass drags in the mat. Now stop at the top.

Seven, six, squeeze your butt and lift. Five, four, three, two, one. L-sit. One, L-sit.

Seven, six, five, four, three, two, one. Lay down on your back, grab your left ankle, lift as high as you can. So the leg is lifting the arms, it's lifting the chest. So your left leg is working like crazy, your core is relaxing.

This is one of my personal favorites, it just feels damn good. And now stretch both arms forward, switch the legs a few times. And then grab the right ankle, ankle lifts the whole body up. Getting really good in these positions is what everybody who wants better guard and guard retention should do.

Get really strong and have good endurance in these types of positions because your opponent is impatient. Usually they don't wait for 20 or 30 seconds and if you can just stay static resisting them, they're going to look for plan B and if you know how to expect that you win just by being good in the static positions. Rock and roll up and down. And depending on how your neck feel, see if you can roll back to upside down guard.

Maybe you're stopping here without the head even touching the ground. Maybe you go back further. Nice. Roll up to a straddle, wide legs.

If you can't sit comfortably here, put your hands behind you and sit engaged. If you can sit comfortably here, do a few push-ups. And then walk your hands as far out as you can, relax your face and breathe. So and then walk your hands towards your right leg, grab the foot if you can and seven more.

So switching sides. Okay, okay, come up to your knees again. Toes in the ground, thumbs connect behind your hips if possible. So you're cupping your own hip bones, pushing the hips forward, squeezing your butt.

Stay here. Option to grab the heels. Option. So down dog, right leg out behind you, straight leg, whip the tail behind you as far as you can for a big side stretch.

And then knee to elbow. Repeat. Straight leg out behind you, side stretch, knee to elbow. Two more.

And then foot on the outside of the hand, grab your foot and stay. Can't grab the foot, work the shoulder, work the leg and then one day grab the foot. And this is a transition I want you to learn from lizard foot grab, release the foot, come into one-legged squat, the shortest possible way. And then go from side to side a couple of times.

And then stop in the center, inhale, look forward, exhale, drop your head. Take seven. And from here I want you to practice headstand. So forearms in the ground, cup your head, walk the toes in and lift the leg.

And switch. Your goal is eventually to be able to lift the foot off the ground without jumping. If you can't do that now, stay here and count to seven. If you can lift, come up with one leg.

I didn't say both legs. I didn't say kick both legs up like a crazy bastard and fall over. Pay attention. Four more breaths.

And then everybody sit down on your knees, shake your head a little bit. And then come back into camel pose again. Push your hips, come back into camel pose. And then come back into camel pose again.

Push your hips, come back into camel pose. Shake your head a little bit. And then come back into camel pose again. Push your hips on your knees or grab the heels again.

Starting to feel good, yeah? Down dog. Left leg out behind you. Straight leg opens up behind you for a long side stretch.

Knee to elbow. Again. Knee to elbow. Two more.

And foot on the outside. Grab the back foot with your left hand. And the transition to one-legged squat is simple. Let go of the foot.

Turn. One-legged squat. Side to side. And then stop and straddle.

This time grab your legs or ankles. No hands or elbows or head in the ground. Float in the middle. Nice.

Come on up. Plank pose. Three slow push-ups. And then on your belly grab both ankles and lift up.

Can't do that. Intalate your fingers and lift. Float the legs. Release.

Come back up to seated. Find a comfortable seat. Close your eyes. And take seven more breaths.

Open your eyes. You have forgotten how good you are supposed to feel. This is how good you're supposed to feel. You're supposed to sleep well, feel good when you eat, feel good about yourself.

Life is good. This makes us remind ourselves that life is supposed to be good. Thank you for practicing with me. See you in the next video or see you on the mat.