Full-Body Feel Good: 31-Min Movement Flow for BJJ

Good. Then bring the hands under the shoulders. Lift yourself up into down dog. Think about lifting your hips higher, keep the knees nice and bent.

Take two or three breaths here. Just kind of feeling the position out. How's everything feeling here? Is your back tight, are your knees tight?

Hips, whatever feels tight, just breathe, maybe let go of that tightness as you just slowly breathe into the position. Come forwards to plank. Feel plank for a second, lower your hips and lift your head in plank. And then just drive the heels back slightly.

Keep breathing here. Lower to all fours. Then just lower your whole front down to the mat, shrug the shoulders back and lift the chest. And lower.

Lift again. And lower. Then push yourself up to all fours again, sitting back over your heels, all the way back. Keep the hands above the head.

Take a breath here. Just feel that in your lower back, lower back just opening out nicely. And then back up to all fours. Tuck the toes, lift the hips again into down dog.

And then in down dog, just drop one heel, bend your opposite knee and slowly switch. Just go from side to side. Even slower each time, just drop in that heel and switch. Okay, so that's the first one.

And then we're going to do a turn forwards to plank again. This time in plank, if you feel good, elbows are going to bend back and we're going to lower all the way down to the bottom of a press up or use all fours. Flatten out the feet, lift the chest and lower. This time lift the chest without the hands.

So lifting up using the muscles in the back. Lower again. Let's do one more of them. And down.

Good. Push yourself all the way to the top of a press up and then back into down dog. Or you can go from all fours. Just check in, see how your body responds to that.

Then lifting the hips in down dog, nice and bent knees, nice and straight back. Or imagine that and eventually we'll get there. Okay, lift the right heel up nice and high, nice and straight right leg. Or imagine that straight leg.

Take a breath. Now come forwards to plank, keep that right heel up. Then your right knee comes towards the right elbow and step the right foot outside and then start to drop the hips. Nice and proud chest here.

Slowly lowering that back knee, flatten out the back foot here. Opening everything out, keep lifting the chest. And then slowly back with the hips, feel it in the hamstrings and then slowly forwards into the front of the hips again. Now back again.

Super slow, a few times forwards and back. Then next time you're forwards, tuck the toes of the back foot straight in the back leg and then step back into down dog. Just take a breath or two here, lifting the hips. See if there's a difference between each side here.

We've just stretched out one side, see if you can feel that difference. Then come forwards to plank. Take a breath here, driving the heels back. Lower the front of the body down, lift the chest and down.

Lift the chest again and lower down. Then bring yourself all the way to the top of a press up, back into down dog. Walking on the spot here or just finding some comfort here, whatever feels good. And then we're going to lift the left heel up, nice and straight in the back leg.

Take a breath. Then come forwards to plank. Front plank, left knee to left elbow, step the left foot outside. Proud chest, start to slowly lower the hips as the right knee drops to the mat.

Flatten out the back foot and take a breath. Then from here we'll go backwards and forwards and keep moving. We're never getting to too much of a stretch that we can't breathe and we're struggling when we're in there. That horrible strained feeling when you're holding on, we want to always make sure we can breathe as we're moving, otherwise we're probably doing too much.

One more back and this time let's come forwards, tuck the back toes straight in the back foot or leg and then let's step back to plank this time and lower your front down. Shrug the shoulders back and lift the chest, maybe lift it a little more this time, all the way up and back into down dog. Just breathe in here and then we'll come back to those slow steps on the spot here, dropping one heel, dropping the opposite heel. And now those steps each time, I'm actually going to take a mini step forwards with my feet.

But try and keep stepping forwards and take as many steps as possible to get to the top of your mat or to get your feet towards your hands. You can bend your knees more and more, the closer and closer you get and we just want to end up in a nice forward fold here. As you can see my knees are slightly bent, we don't have to have perfectly straight legs here, we're going to keep the knees bent and we're looking at straightening or stretching out the lower back here, letting the head hang and just breathing. Hands just under your knees on the top of your shins, take an inhale, flatten the back to the mat, exhale fold, let's do that again, let's get the back parallel with the mat, inhale, lift, exhale fold, one more of them, inhale, half lift, exhale fold.

Just hanging out in this forward fold for a couple more breaths and then bring your attention to your spine. At the moment we're leaning everything forwards, we're going to super slowly start peeling our spine up into a standing position but we're going to start with the lowest point of the back, so I think about lifting that lowest point, then the next point of my back, everything slowly coming up and the last thing that lifts is my head, just slowly bringing that up until we're stood up nice and straight, maybe a little reach up, then we're going to reset here, shuffle your rash guard or whatever, just make sure everything's comfortable, standing at the top of your mat and a check in here, see how everything feels. Okay, let's open the hands out nice and wide, keep breathing here and now we'll open the hands, so rewind whatever you just did, open the hands out again, let's take an inhale on the way up, exhale same thing, rewind, inhale back up, exhale down, next time we do this we're going to fold on the exhale, so inhale up, exhale fold all the way down, half lift, exhale fold, half lift and fold, this time bend your knees a little more so you can come to like plank hands and then step back into that plank and take a breath here, then from plank just slowly lower yourself all the way down and lift the chest up and lower all the way up and back into down dog again, breathing in down dog, we've done a couple of folds, we've moved the shoulders a bit, so you might have a bit more movement here now, just check in, see if you do, maybe you don't, maybe it's going to take a bit longer today, that's fine, so let's get to it, so lift the right heel up again, this time bend the right knee so that you're almost trying to get your heel towards your bum and then start to open that back more, so I'm opening my hips to the right now and I'm really trying to open everything here from my left hand to my right knee, I'm stretching everything open, I'm going to be making your left heel nice and heavy, keep breathing, good, now forwards to plank, bring that right knee to the right elbow and step the right foot outside the right hand, lower the hips, lift the chest, slowly lower the back knee, keep lowering those hips and then we'll go backwards and forwards and keep going backwards and forwards a few times, if you want to add some breath, inhale forwards, exhale back, inhale forwards, exhale back, last one forwards, tuck the back toes, straighten the back leg and step back into down dog, so two breaths and a little check in, okay left side, so lift the left heel, bend the left knee, so left heel towards your bum, open the hips out to the left, keep opening that, stretching your right knee away from your right hand, opening everything out, breathing here and then forwards to plank, step the left hand outside, so left foot outside, lift the left knee, flatten out the back foot and then we'll go forwards and back a few times, the amount of out takes there must be in these videos that I don't even know about, so forwards and back, keep breathing and keep moving, I teach a beginners class, I teach a beginner's class, beginners jujitsu class and it's always after the comp sparring class and I always do the comp sparring class and the beginners warm up, must be, I just must have no coordination or no any body parts because the comp rounds are always really hard, so yeah it's good fun, okay tuck the back toes, straighten out the back leg and this time we're stepping back to plank, step back, lower the front, shrug back, lift the chest and lower, lift all the way up and back into down dog again, breathing here, one heel at a time heavy, bend in the opposite knee and we'll start to walk through the top of the mat again, slow, super small steps, doesn't matter if I get there first or you do, just get to a fold and take a few breaths in a fold, let the head hang and just let everything fold forwards, okay let's do a half lift on the inhale, exhale fold, let's do a half lift fold, one more half lift, fold and very slowly again lifting everything up, your head's going to be the last thing that comes up, into standing, breathing here and then on the inhale hands nice and wide and pointing up, looking up, exhale fold, reverse, back up, exhale down, one more inhale, this time we're going to fold on the exhale as the hands go out, half lift and fold, one more half lift, this time bend the knees a bit more, hands are going to come to plank, step back into a plank, lower your front down to the mat, shrug the shoulders back and lift the chest and lower, lift everything up, rest the knees on the mat here and just drop in the hips and breathe in here, I'm not down like this, I'm shrugging my shoulders back and down to get some height and breathe in, okay tuck the toes, lift the hips again, into down dog, breathe in here, nice and slow, nice and slow, nice and slow, okay the right heel is going to lift up again, bend the right knee, open the hips out to the right and this time we're going to start to get lighter and lighter on the right hand and I'm trying to step my right foot back, so as I get lighter and lighter I'm reaching towards the mat still, I'm going to step back, lower down, sit my hips down, reach towards the left foot, then I'm going to lift my hips up, back down and reach towards the foot, let's go two more times, lift and lower, lift and lower and now this is the fun part, we've got to get back there, so one more lift but I'm reaching towards the mat and I'm turning over again, so lift, toes of the left foot come down, my right hand is going to come down as I come up into that three legged dog position, now forwards to plank, right foot outside the right hand, this time we won't touch the back knee on the mat, we're just going to breathe here for two breaths and the same way we've been going forwards and back, let's do that but with the back knee off the mat, so leaning forwards, back, maybe you're only going to get to here to feel a hamstring stretch, maybe you want to lift the toes of the right foot, then forwards and back and forwards, back again and forwards, let's step back into down dog, lifting the hips, lifting the hips, feel that difference and breathe, let's go to the other side, so lift the left heel, bend the left knee, open out to the side, we're going to get lighter on that left hand, it's going to feel really weird this side if this is the side you're not used to, nice and heavy on the right heel and now my left foot is stepping back as I get lighter on that left hand, my left foot steps back down, left hand reaches towards the right foot, now reach up, lift the hips and lower, up again and lower, let's do one more and lower and this time we're reaching for the mat and we're just reversing what we did before, so lift up, pivot on the right foot, hand comes down, left foot up and stepping the left foot outside the left hand, straighten that back leg and then forwards and back and forwards, back, good, one more of these, lift up, pivot on the right foot, hand comes down, then step back into plank, lower all the way down and shrug the shoulders back and lift the chest, replace your hands with your elbows now so that we're lifting the chest and I'm not down like this, I'm shrugging my shoulders back, trying to drag my chest forwards and just take a few breaths here, just slowing your breath down and if you've not done this class before you're probably wondering what we just did, it was good fun, open the hips and a bit of movement and balance as well. Let's warm the neck up a bit as well, so look over to the left shoulder, drop the chin to the chest, look over to the right shoulder, keep going from side to side a few times and shrugging the shoulders away from the head, let's do the same thing, look up slightly and over, look up the other direction, look over the left shoulder, look over the right and then anywhere that feels tight or sore just revisit that nice and comfortably, lower the chest back down, hands with the elbows where, lifting to all fours this time and then sitting your hips back over your heels and just take two or three breaths here, shrugging the shoulders up towards the ceiling and letting everything else rest, so we're really just opening the chest here or opening the lats, just a nice stretch in the shoulders with everything else, including our breath, nice breath, okay ease off that and then seat yourself up, if you can sit on your heels here, sit onto the heels, if you can't sit on your heels yet that's fine or if you've got those jujitsu knees don't worry, it's fine, just keep your hips raised and walk your hands back, we're going into a bit of a hip stretch now, if you can walk back enough to get to a hip stretch that's great or just do one side in a lunge position, just tilting the hips forwards, just in case you've got those jujitsu knees that we all get, so if you're alright sitting on your heels, walking my hands back and I'm opening my chest, I'm shrugging back, I'm not doing this, shrugging back and then tuck the hips under, tense the glutes and just stretch the front of the hips, just for a few breaths, your hips should feel quite good after what we've just done, so you've opened up the hips quite a bit, so just sitting in a nice stretch here, appreciating what we've just done, move the hands back a little more if you're comfortable and happy and then coming back forwards, kick the feet in front of you and then we'll just do some wind chill wipes and we can spend as long as we want at this point, going from side to side or take our time doing nice and slow wind chill wipes, loads of things we can do just to see how the hips feel, so just a few breaths, just to see how the hips feel, so just a few breaths, just a few breaths, just a few breaths, and then next time you're over to the right, just straighten out your feet, so they're not kind of curling here, just straighten out the feet and now turn over to the right, so my left hand passes my right knee and I'm just aiming to look over my right shoulder and that's going to help me send my left hip forwards and just get a nice stretch here with a bit of a twist, doesn't need to be super intense and if this feels really good right now, we can come down to our elbows, again we're not forcing this, just seeing how it feels, we come down to our elbows and just keep tilting that direction and sending your hips in the direction you're turning.

Back up to your hands if you're on your elbows and then hands back over to the other side now, right hand over the left knee and turning and again come down to your elbows if you're happy to, keep sending the hips in that direction and take a few breaths. Let's ease off, so back up to the hands and just laying down on your back, let's bring the right foot up and the outside of the left ankle comes on top of the left knee, then I'm lifting my left foot and depending on what you're comfortable with, grab your hamstring or grab your shin, but if you're super tight and you're up like this, then just ease off a bit, grab the hamstring, just get everything flat on the mat, tuck your chin so your chin's not pointing up to the ceiling, lower your shoulders so you're not shrugging up for the shoulders, just try and lose any tension you've got here and then you can really notice where the tension is on the outside of the hip, on the right side, that's all you need to focus on here, so each time we take an inhale, think about that tension, then on the exhale, just try and let some of that go, just try and relax that, few more breaths. Last inhale here, last exhale, let go of whatever you're holding, drop the left foot and then switch feet, so outside of the left ankle on top of the right knee, lift the left foot, realise it's never going to be the same this side and then grab whatever you're comfortable with and just find any tension again, so usually when we rock our head back we're like this, so again tuck the chin, rest the back of the shoulders on the mat, anything else you're holding on to, maybe you're holding your feet up for no reason, we sometimes do that, just let them hang, let everything chill and again focus on that little bit of tension on the outside of the left hip, just relaxing into this position as we breathe. Take one more inhale here, one more exhale and let your right foot down, left foot next to it and then we'll just rest the insides of the knees together, left hand on your belly button, right hand on your chest, slowing that breath right down and as you inhale it's not just the chest lifting up, it's the belly as well and as you exhale it's like someone's popped that balloon, so everything's going down, inhale again, inflate that balloon, so lifting the belly and the chest, exhale it's going to deflate even slower this time, now inflate that for the count of four, deflate that for the count of four, back in, one, two, three, four, out, one, two, three, four, and then we're going to do the same thing back in, keep that count going in your head and out and keep that going for two more rounds of breath, you've got nowhere to be yet and then wherever you are, you can just relax and just turn onto one side and sit yourself up and good job, just a little bit of movement, little bit of breath, just working on a few nice areas, stretching out the hips as well and hopefully everyone feels really good after that, let me know in the comments how you got on and I will see you in the next video, cheers guys.