Full-Body Chill Flow: 30-Min Relaxation Yoga for BJJ

Again, right hand. Left hand. Pause. Let go.

Three more on your own freestyle. Last breath. Slowly interlace your fingers behind your head. Seat wide and roll rock your knees over to the right side and then the left side.

The reason why we're starting so slow is because the body doesn't have a reset button where we can press it and just deactivate our one nervous system and activating the other. It takes presence and breathing to hit that proverbial reset button. And we can't do yoga. Keep moving your knees from side to side.

We can't do yoga with a overactive parasympathetic nervous sympathetic nervous system. We can't do it. So we always start slow and then we progressively move into more and more intensity and then we go slow at the end again. It's a nice yoga sandwich.

One more from side to side. Natsen betyding positions. I tell you the main positions, but the transitions between them. And if you want to add in a little extra crunch or some circles of joints, feel free to freestyle while I'm talking about the next position.

Grab the feet. Fem. Grab the feet interlaced fingers around your feet and then Wigga ljure hips from side to side. The head can be off the ground or in the ground.

You can choose. But for me, this is a nice release of the side of the lower back. The quadratus lumborum. I don't use Latin, but those angry trolls in the lower back that kind of always are tugging and fighting.

And this is a nice way to release them. Now, depending on what clothes you're wearing, you might want to grab the ankles or pants or feet. And then stretch one leg out to the side and make it completely straight like grab, but make sure you flex the foot and stretch as you feel a nice stretch on the inner and back of the thighs. And that's which sides.

So right leg is straight pull your left foot in towards your chest like a lasso guard and then switching. Nice and this is a this is not a test, but it is a it is a drill for you a practice to find the right level of intensity. If you hold your breath, that is a telltale sign that you're overdoing it. OK, so you should be able to breathe through your nose the whole time, even if there is intensity and a little bit of pain.

Try to breathe through it. If there is sudden pain, then you definitely overdid it. But if there is just this, oh, that kind of sensation. Dont make those sound with your breath, make them inside your head and just keep breathing smoothly in and out through the nose.

That is really the key. The secret, the ticket to getting any progress if you breathe like this. Your deactivating the wrong nervous system and activating the one that's overworked. Worked.

So we have to keep tricking ourselves that this is nice and slow and gentle, even if it's super god damn intense. Right. Let's rock up and down a couple of times. And then.

Find a butterfly position, seated butterfly guard, grab the ankles with your hands and then activate the biceps and pull your chest forward into a back band. As you backbend and open your chest to inhale. And then you curl up and try to place your forehead in your belly. Let's do a few of these.

Now you can exaggerate the breath, really inhale to the top and inhale a little bit more. And then exhale. Use your core muscles to pull yourself in there. You can't really do anything wrong here.

Just close your eyes and notice. Don't change anything. Just notice what's going on while you're doing this. Vi är försöker ta ut av Arv thinking analytical brain en into Arbadi or från de Läft Hemisphere av det Bränns Rigt Hemisphere, if you will.

Men analyzing what you're doing will not help. Noticing vill ha. Det to moron, Jeroen. Raktis rocker roll time.

Men kippriden, like we did before, så du kan hold on to the feet or ankles roll back in to upside down guard. And then as you roll up, you can either place the feet in the ground or if you want to try to hold the balance without having a foot in the ground. Try to do the spider guard drill with it on the back, but seated, but seated. Sorry, sitet under bat, batzidet batzidet.

Okej, switching sides. If you're falling back just used to momentum to roll up again. And then do a few of these. The main function of our core muscles, our trunk muscles, isn't really, you know, the abs crunching is not the main function.

It is actually stabilizing, so this is a super good core workout. But we're not getting the burn, but the core muscles are doing what they're best at, which is calibrating. This is a calibration stretching exercise. Do a couple more.

Opa. Trying to grab pull one foot in while you're stretching the other one while keeping good posture and breathing at the same time is not easy. But it is. Challenging in a fun way, I think.

All right. Let's get over to our knees. And since you're probably cold. Your heat, your butt might not get all the way down to the to the heels, but unless you have a fresh, freshly operated knee, just try to sit back as far as you can and be okay with a little bit of pain in the knees.

Even if the meniscus is gone or if it's old and injured, it won't get worse by just kneeling. I promise you that. Let's get back to that breathing we did in the beginning, but we're not doing as many breaths. So find a stable posture where you're not curling your lower back.

You're arching your lower back, so your butt is kind of sticking out behind you. And then take five deep breaths. Nice. And now a killer for some toes.

Same position just tucking your toes, sitting back on your toes that you feel everything under there. Super good for your feet, but it doesn't feel good. It's good for you, but it feels bad for a lot of toes. Just do your best.

I'm going to interlace my finger behind my back because I feel that the intensity under the feet kind of have to be matched by intensity in the upper body as well. So that it's like a fire pose. There is a lot going on everywhere. We like it like that.

And then release hands down, tabletop, move your ankles and toes out a little bit. And then sit down in kneeling again. Now we did the prep work, so now it's kneeling again, but this time with really wide knees, like you're sitting in someone's closed guard and then placing the right hand behind you, pushing your hips forward and circling the other shoulder ones. Sitting down, switching sides.

And this practice, this exercise is good practice for you to flow. You're not going from position eight to position B. You're going in a circle. It's kind of a musical thing.

It's just a pattern that keeps repeating. And it's not about getting somewhere. It's about the journey there. So you're flowing from side to side and there is never a pose.

There is never a position and there is nothing you can do right or wrong. And if you have a lot of stiffness, express that stiffness, show the world how stiff you are with your movement. Stiffness is if we want to be super philosophical about it. It just lack of movement, isn't it?

Så when you're expressing your lack of movement, the lack of movement kind of melts away. All right. Moving on to the next section of the class, which is more active. So now we're doing the same kind of from thing with it, but we step the left foot up hands behind you fingertips or palms doesn't matter.

But now you try to push your belly and hips as high as you can on the inhale. And then this exhale you lower down as deep as you can do a few of these. I see people in the gym lifting weights, which is great for the muscles. In in the one aspect.

But when you have weights, you never really go all the way. You never you kind of stop because the weight is forcing you to not go all the way. So I think we should do all the exercises we do in the gym without weights as well, just to get the full expression of the exercise switching sides. So hip thrusts.

You can never go really high here if you have 300 pounds on in the hip thrust, but you can do it without weights. So this is complementing Jitsu. It's complementing the strength training by just expressing the full range of motion and adding the breath. Nice tabletop over to all fours.

Katka, så du droppte chesten Bally relax, det front engage, debak, deep in hell. En as du exhaler, karlappen, push really hard into the ground, chin, the chest. Keep going. At your own pace.

I kind of give you a suggested pace. But you go your own pace. Maybe it's like the slower, faster as mine than mine or even a lot that is OK. I am just guiding you through the main.

Tim and you are free to express and explore both the pace, the breath and the poses on your own. We are not here to learn Sebastian yoga. You're here to learn your yoga. That your body needs today.

All right, Stepping the right foot to the outside of the right hand, fingertips or knuckles. I have pain in my wrist, so I always do it on knuckles when I have pain. And then either with the back knee in the ground. Or the back knee off the ground.

And my guess is that you're going too fast here. You're going a little bit too fast and you don't get to do the full expression of the pose. So those last five, 10 percent. Though that's exactly where you will feel more flexible.

So instead of stopping here, I take some extra time and I go there. And instead of stopping here, I drop it a little bit further because you are not as stiff as you think. A couple more. And then from here into a standing split, so you grab your right calf with your right hand and you lift the left leg.

Now really lift the left leg and straighten the leg both legs, try to straighten them and then pull your forehead in closer. Your hamstring should be burning a little bit. That's fine. Coming all the way up to standing, lifting your left knee out in front of you.

Grab it with the right hand and then twist the left hand back standing twist and then back to a standing split. Prepping nicely for the Uchi Mata if we ever want to try that one. And then coming all the way up doing this a few times. Three more times at your own pace.

Now let's make it more difficult left hand down and right hand up. Straighten everything and twist and then keep the arms straight. Keep the legs straight. Same twist.

Wo twisting standing and then twisting folding forward. To more this ain't supposed to be easy. No, but it's easy. Not a great singer.

Last time. Last one last round. Everybody down to plank. Inhaling plank.

Lover, your whole body down to the ground. Lift your shoulders, roll them back chest up and then look over your left shoulder. Look over your right shoulder. Couple of times.

And then Lord on inhale on your Excel push back to plank. And back to all force stepping your left foot forward. Keep your back knee in the ground. Moving back and forth either with a knee in the ground or off the ground.

Thank you, Sante for giving me these G2 mats. They are extremely colorful. They make me black all over. It's not like I didn't shower in three weeks, but I need to do something about these mats.

Keep going back and forth with your breath. To more. And then into the standing split, grab the calf with the left hand, lift your right leg out behind you. And when you feel like torturing yourself a bit, pull your forehead in just a little bit more.

And then standing up grabbing the right knee with the left hand. I'm cheating and using the wall instead of falling. That's fine. Circling down into the standing splits.

And then all the way up. All the way down and each time there is less resistance doesn't mean you have to go deeper, but it means that you could go deeper if you wanted to. That's not always the right thing to do. But the option is there.

You're progressively becoming more mobile, less stiff right hand to the ground, left hand to the ceiling. Try to straighten everything out in every direction and then windmilling all the way up to a standing twist and then the forward twist. To more. Last one.

All the way down to plank in Helen plank. Excellerad om. Lifting ur chest in. Excellerade looking over your left shoulder.

Inhaler center. Excellerade shoulder. One more from side to side. And then let's meet in turtle lowering down into a turtle with your hands behind your head.

Relaxing ur body, maybe stretching a bit, maybe not. And now wrapping your left arm under yourself, same turtle, but just lie on top of your left shoulder. Doesn't have to stretch. It can be super enjoyable without the stretch as well.

Switching sides, right arm crossing under. Kommer upp to see that on your back or on your knees. Close your eyes and let's wrapping this up with another breathing sandwich. Just like in the beginning of the class, you can have one hand on the chest, one hand on the belly or not.

Let all the movement we did settle in. And instead of labeling ur body as something or other, just try to notice the quiet little signals that the whole body is sending to ur consciousness all the time. We call it being present. We don't call it doing present.

So being present is exactly what you're doing now. Breathing and noticing. And then drop your hands, open your eyes. This is it.

30 minutes more or less. I didn't check the clock. Doesn't matter how long it was. What matters is the sensation that you have right now that is always available to you.

You don't have to fly somewhere. You don't have to buy something. It's always there available. My only job here is to guide you to this sensation and cut away five, 10 years of trial and error.

That's why I made the website and the app yoga for BJJ dot net is to give you a fast track to this sensation, because this that we did today is just half a percent of what's possible. Not just from all the handstands and the cool stuff, the splits, all that. What's really cool is that you have a tool to self regulate and turn around patterns that are slowly decreasing your Jitsu and your life quality. Life can be really goddamn tough.

And this is injection of happiness and good vibes if you make it consistently. But my job is here to make you consistent. That's why you should go to yoga for BJJ dot net. Download the app or do it on the website and get consistent if it means you can only take 10 minutes a day.

We have so many 10 minute videos that is perfect. Just a little tidbit that you can do in the morning before the Jitsu after Jitsu or before you go to bed. Everybody has 10 minutes a day. If you can dedicate more, if you could dedicate 20 minutes or 30 minutes a few times a week, I can guarantee you unicorns, rainbows and amazing results after a year or two.

And it's not just my word like we have over 3000 people and I get testaments every week. People are just mind blown by what they're capable of. And I don't want to take full credit for it. I am just a guy pointing the direction, but I'm so truly happy for everybody that has made this into habitual thing.

So please sign up to yoga for BJJ and try this and get consistent with it. And you will never be the same and you will be so happy you did it. See you in the next video or see you on the mat.