Foundation Week 1 for BJJ: 29-Min Class (Day 5)

Again, inhale halfway up. Exhale fold. Inhale all the way up. Stretch your arms up.

Exhale hands to chest. Inhale arms up. Fold from your hips. You can bend your knees, but try to get your belly down first and last your head.

Inhale halfway up. Try to jump back and land on your belly. Inhale halfway up or up dog immediately if your back is ready for it. Back to down dog.

Take a breath in dog. And then roll forward to plank and lift your left arm up for side plank pose. Inhale. Exhale plank.

Second side. Lift your right arm. Inhale at the top. And exhale down.

Do half a push up. And again, left arm up. Inhale. Exhale plank.

Inhale right arm. Exhale plank. Half a push up. One more round.

Left arm. Inhale. Plank. Exhale.

Inhale right arm. Exhale. Plank lower all the way down. Interlace your fingers behind your back.

Stretch the arms and lift your chest. If you're up for the challenge, heels and toes together. Lift your legs as high as you can. Try to only have your hips and your belly on the floor.

Lift your legs and squeeze them together. Hands down, legs down. Inhale cobra or up dog. Exhale down dog.

Bend your knees, look forward. Inhale. At the bottom of the exhale, jump and land on your toes. Inhale halfway up.

Exhale fold. All the way up. Inhale. Exhale.

Feet hip width apart. Interlace your fingers behind your back. Push your hips forward and lift your chest. Inhale.

Exhale. Fold your head between your knees. Make sure your chest is touching your thighs. Hands down.

Step the right leg far back. Place the knee down for low lunge. Inhale. Inhale forward.

Exhale. Stretch your front leg. Again, inhale forward. Exhale stretch your front leg.

Inhale forward. Stepping back to plank through the vinyasa. Halfway down. Cobra or up dog.

Stretch it out. Down dog. Right leg up. Open your hips and inhale.

Exhale knee to nose. Foot between the hands. Back knee down. Inhale look forward.

Exhale. Stretch your front leg. Inhale forward. Exhale stretch.

Inhale forward. Standing split. Head down. Left leg straight and up.

Don't bend the knee. Head straight. And when you place your foot down into the ground next to the other foot lift straight up. So just stand up.

Inhale. Exhale. Interlace the fingers behind your back. Feet hip width.

Chest up. Hips forward. Inhale. Exhale fold.

Hands down. Left leg back. Place your knee down. Lift your arms up.

Take three here. So put your thighs together. Chest up. Arms up.

Spread your fingers. Lift the back of your neck. Inhale look up. Exhale vinyasa.

Cobra or up dog. Bend your back up. Exhale down dog. Lift the left leg up behind you.

Bend your knee. Inhale. Exhale knee to face. Foot between the hand.

Knee down. Arms up. Three breaths. Your palms should not be facing forward.

They should face each other. Spread your fingers. Engage your core. So you can lower the hips but squeeze the inner thighs together.

One more breath. Standing splits. Head down. Right leg up.

Lift, lift, lift and straighten the back leg. Right foot down and stand straight up. Arms up. Bend your knees.

Five breaths in chair pose. So knees are pointing to the front as well as your toes. You're sitting down and don't lean over to your good side. Try to even out your chest so that you have a completely straight belly and spine.

If you're not wearing a shirt you can see exactly where you're off and where you need to straighten and where you need to tense up. Sit down on your butt. Both pose. Lift your legs as high as you can.

Place the fingers behind you if you need to. Take two here. Lower halfway down. No shoulder blades in the ground.

Squeeze your feet together. Engage your toes and fingers. Relax your face and take a breath. Now roll up to a squat.

Crow pose. Feet together. Squeeze your elbows and your inner thighs in towards the mid line. Take a breath here and jump back and land on your belly.

Cobra inhale. Exhale down dog. Stretch your right leg out. Inhale.

Exhale knee to elbow. Again inhale. Exhale knee to elbow. Inhale.

Exhale knee to nose. Foot between the hands. Warrior one. Arms up.

Remember back leg straight. Right knee bent. Make sure your foot is under the knee. Take a breath here.

Interlace the fingers behind your back. Inhale look up and exhale humble warrior. Your right hip should hug towards the mid line. Your right leg is engaged and you're looking towards your left foot.

Arms up. Inhale warrior one. Exhale straight down vinyasa. Inhale up dog.

Maybe add an extra push up here on the way back down dog. Left leg up. Inhale. Exhale knee to elbow.

Inhale knee to elbow. Inhale knee to face. Left foot on the inside of the left hand. Feet hip width apart.

Warrior one. Engage your toes. Lift your chest. Take a breath.

Interlace your fingers behind your back. Lift the chest. Inhale look up and exhale fall down without relaxing here. You're only relaxing your neck.

Your arms are tensing up towards the ceiling. Your feet and your legs are engaged. Your left hip is hugging in. You're not dropping one shoulder deeper.

You're squeezing both shoulders up. Dropping your head down and looking towards your back foot. Warrior one. Inhale arms up.

Exhale vinyasa. Cobra or up dog. Extra push up on the way back. Turtle pose.

Relax for a couple of breaths. This was the warm up. We're going to do a long standing sequence where we're going to work all of the poses and a couple of new ones that we did this week. So roll forward.

Warrior cat and cow. Stepping back to dog. Stretching your right leg out behind you. Bend the knee.

Open the hip and drop your left elbow down so you have the weight into the left forearm and open open open open. Look up under your right arm. You can even bend the right elbow here. And then look towards the hands.

Open everything out and roll the knee to your face. Again starting with warrior one. Lifting the arms up. Try to keep parallel arms.

Straight arms. Spread your fingers. Thumbs back. Pinkies forward.

Lift all 10 toes. Take two breaths. Try to squeeze your ribs slightly together so you're not opening your chest completely. You're keeping a bit of resistance there.

Interlace your fingers and catch your left knee. Keep your balance here. Take a breath. And then arms up again.

Kick your left leg out. Make sure your hip is dropping and your foot is lifting. So you're lowering the right left hip. Lifting the left foot.

Take three. Interlace the fingers behind your back for a variation of warrior three. So your left hip is pointing down. Your left toes are pointing down.

Your right hip is working like crazy here. Take three. Don't open the hips. Keep your line straight in your leg and your spine.

And then stepping back into warrior two. So open up. Stand on the midline of the mat. Stretch your arms out.

Go as deep as you can but hug the feet towards each other so you're feeling the energy going together and up your spine. Two more. Opening your left palm, right palm and then sliding back into reverse warrior. Keep straightening your back leg.

You should not put pressure in the left hand. You're just placing your hand there. Stretch up and look towards your right hand. Bending your right knee.

Stretch your right arm forward. Lean forward and stretch everything out behind you. Flying warrior pose. Stretch stretch and breathe breathe.

Bend your standing knee. Place your left foot far behind you. Deep crescent pose. You should be able to place a can on top of your right leg here and it should be standing.

Arms up. Take a breath. Hands down. Standing split.

Right foot back. Left leg up. Do five jumps. One.

Two. Don't bend your left knee. Keep it straight. B.

Two more. Last one. Stepping back to plank. Lowering all the way down.

Inhale Cobra or up dog. Stretch it out. Strong legs. Exhale turtle pose.

Relax. We did almost all of the standing poses in one sequence. I'm hoping that you can learn to notice the subtle differences even though they might look the same from the outside. They have different personalities and I want you to learn the names and learn the differences.

Let's do the second round. Take a breath. Left leg out. Bend the knee.

Open the hip and drop your right elbow down. Keep most of your body weight into your right forearm and open. I don't want your left knee to look like this. I want it to go up and back.

You should not be able to see any part of your leg here. Open up the front of your body. And then stretch everything out. Look forward and inhale.

Exhale setting up for warrior one. Arms up. Lower deep. Make sure your knee is not in front of your ankle.

Keep your back leg extremely straight. Take three. Interlace the fingers and catch your right knee. Take a breath here and find your balance.

Straighten the standing leg. Arms up. Stretch both legs straight and breathe. Interlace the fingers behind your back.

Do not open the hips. Your right butt should not be higher than the left. Turn your hips facing down. Flex the foot and try to be straight as the horizon.

Stepping back to warrior two. Open stuff up. Hips wide. Left knee forward.

Make sure your head is on top of the spine and straighten your back leg completely. Flip the left palm open. Reverse your warrior without affecting your lower body. Your lower body should still be in warrior two.

Look up towards your left palm. Don't bend your left elbow. And then stretch it all forward into flying warrior. Stretch all ten toes, all ten fingers.

Go as high as you can. And step back into a deep crescent pose. Your hips low, your back leg straight, your core engaged. Take a full breath here and lift as high as you can.

Touch the ceiling with your hands. Hands down. Standing splits. Lift the right leg and keep it deadly straight.

Five jumps. One, two, three. Jump with your breath, not with your legs. Four, five.

Plank pose. Inhale. Exhale, lower down. Cobra or up dog.

Inhale. Exhale. Aero pose. Knees down.

In back. Stretch the front of your legs. Sit down on your butt. Stretch your legs forward.

Catch your feet or your ankles and fold. Relax. And then sit up, feet together, knees apart. Pull your feet towards you so that your belly is getting closer to your feet.

Look forward, chest forward. And then drop your head. Putting a little bit of pressure into your hip joints. And then sit back up.

Straddle your legs. Chest forward. Stay here. If this is hard, do it statice instead and use gravity as your help.

Take ten. If you feel like sliding from side to side, go ahead. Sometimes dynamic is better, sometimes automatic feels better. And then lay down on your back.

Catch your feet again for open guard, happy baby pose. Try to get your hips flat to the ground if you can. So we just did one of my standard classes. We did some stretching.

We did some salutation A, some salutation C, some salutation B. Then a standing challenging sequence and some stretching. And now some relaxation. And this is the bread and butter of vinyasa yoga, the style of yoga that I prefer and that I teach.

So a class like this, if you would do that every day, that would make all the difference in the world. Just 30 to 40 minutes of flow and some shavasana will snap you out of the bad habits and the unproductive circles that we usually find ourselves in. Let's take a couple of minutes in shavasana, just relax. Very weak, well done.

Stretch your arms overhead. Take a couple of deep sighs here. Hug your knees towards your chest. And rock back up to seat.

So hopefully you did the startup week a few times and this was the foundation week. And you now have enough tools, especially if you repeat these weeks a few times, you have enough tools to visit any yoga class and know your limits. You can do any of the other programs, the back body week or the hip week or any of the other programs. Now you have the basic foundation.

Now you're like a solid white belt and no matter what you do to go into the world, you know what a mount is, you know how to do a hip escape or to pass the guard. Enough to learn. So if you were just thrown into a yoga class without this prep work that you just did would be really irresponsible and you would probably just be discouraged to continue. But I hope and I think and I know that now you're ready.

Now you have a feeling like a gut feeling. Maybe if you even if you can't put your word on it, then you have a feeling what it should feel like. So welcome to yoga and welcome to yoga for BJ. And I very much hope that you continue and I look forward to get emails from you about your results.

Thank you guys very much. See you in the next video or the next program or see you on the mat.