Full-Body Flow for Recovery: 40-Min Yoga Class for BJJ

Top of the morning to you. Sorry Little levy come to Papa Little levy come to Papa. Oh no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no Little levy come on Come to Papa come to Papa Come to Papa Come to Papa levy come to Papa Levy come to Papa also He waits until he starts crying Come to Papa Little levy Come to Papa He's so cute He's so cute He's so cute Mama will be here soon You can mix everything better then What could be worse than kicking a ball on you? Do you want to do yoga with Papa?

Do you want to be together with Papa while doing yoga? Shavasana everyone We need one of them in front of us Starting Shavasana Take a couple of minutes To let your emotions settle I like Dragan's version of Shavasana It's called beach asana Bad asana Good asana Take a couple of chilled breaths Take a couple of chilled breaths No it's fine And then take a couple of deep breaths Where you're holding the breath for a while Most of us are over breathing a bit We don't need to breathe as much as we're normally doing Take a couple of deep breaths And then stretch one leg up Grab the knee to your armpit And allow your body to complain a little bit Filing the complaints Whatever it's called Move the toes and ankles on the top foot Crackle crackle snap pop And then switching legs Moving toes and ankles And then both knees Grab around your hamstrings Interlace the fingers Move the neck a little bit And then feet next to the butt Bridge pose, lift your hips nice and slow And then exhale, bend your head Squeeze your butt Inhale when you're at the top And then exhale slowly, lower the hips slowly Lower the arms down to the feet Repeat, hips up, arms up Inhale A little pause And then exhale everything down Let your mind focus on the synchronization Lift and stretch on the inhale And slow release everything on the exhale Let's do a few more Get into it Where the body goes, the mind follows And then exhale You're sitting on the floor And when you feel that you're done Happy baby pose, open guard Open guard Static or moving, your choice Flavor of the moment And then kicking the right leg up, left leg down Scissor Grab the calf, the top calf Yeah, like an L One leg towards the pool One leg up in the sky So complete splitty splitty Flex the foot so that it hurts a bit on the back side of the leg And then switch legs I want to see some straighter hamstrings Some pain And flex the foot dragons so you're standing in the sky And then switch This is not supposed to be fun This is supposed to hurt 65% And keep switching And switch back Keep going And then right leg up Let your right leg fall over towards the left For a twist No, crossing over Yeah And make the twist more of a side stretch Move your arm overhead first And then the other leg And then the other leg And then the other leg And then the other leg And then from there relax into the twist Don't force the twist Let it come from a side stretch And switch sides Go in and get a cookie Now you're going to get the cookies Go get the cookies It's okay, you can take them But go get the cookies Okay And then get it up Hips up Knees forward And L-sit, don't be lazy And then repeat Hips up Knees forward And L-sit And then repeat Hips up Knees and L-sit Keep going And then And then seated sun salutations Arms up on the inhale Forward on the exhale Halfway up on the inhale And then head to knees On the exhale round Arms up inhale Straight first Exhale chin forward Halfway up Round Repeat on your own One more And now the killer of killers Heels together toes apart Lift your hips for ten Nine Keep going It will pass Three Two One All fours Tumble dryer Reverse tumble dryer Reverse tumble dryer We meet again Rain Nice left foot forward Hips down Hips back Find your rhythm Switching sides And then plank with knees down Turning the feet sideways Dropping the hips And switching sides Yes Yes Yes Yes Yes Yes Yes Yes Yes Yes Yes Walking back to our knees Pushing the chest Spreading the shoulder blades chin to chest And then as you inhale Flip the palms and lift everything up Slowly And sit back down And repeat Two more And now plank with the knees down Low plank high plank And then switching directions on the other hand first And now low plank lift the knees Last time I checked the world record here was over nine hours Meaning that we are capable of more than we give our body credit for Just a few years ago the world record was like three hours So the The goalpost Was like three hours So the The goalpost Was like three hours The goalpost was moved by 300 percent in just a few years The goalpost was moved by 300 percent in just a few years And these are not some kind of different human beings These are not aliens or robots These are not aliens or robots It's just people with extreme dedication It's just people with extreme dedication Pushing the limits Down dog Down dog Power up the arms Power up the arms Relax the neck Lift your heels look into your belly button Round your spine Roll forward the plank From the plank Keep rounding And put your knees down And then relax from your Navel up to your sternum Stretching the belly like this So like really try to Stretch your belly Stretch your belly out And then move the shoulders a few times Like this And then look now, look first do later When I do chin to chest I really power up my pectorals Like this And then I roll back It's supposed to be really hard to do that when you do it right It's supposed to be really hard to do that when you do it right And then you keep going like that Rolling your spine forward Relaxed back bend stretch Abdominal stretch And on the way back Lots and lots of front body going Da da da da da da da Just keep going like that And then let's do that same motion But step your feet forward And roll up your standing Into a relaxed back bend Into a relaxed back bend And then rolling all the way down again Exactly same, don't change anything Just try to do the same movement here Just try to do the same movement here One more full and let's stand up standing One more full and let's stand up standing Very nice, right foot steps behind Very nice, right foot steps behind Left knee can be bent Arms overhead If you prefer to grab your triceps instead If you prefer to grab your triceps instead And do this, do that Or keep your thumbs together Or keep your thumbs together And push sideways And then let's see your coolest version Of a leg switch Do you want to spin around Or do you want to go haaa Oh wow Insane choreography Insane choreography Very nice And again Graceful Again And again And uno mas Nice Nice Feet hip width apart Hip circles Switching directions And then hands on knees And then hands on knees And then hands on knees Instead of going just like this For me this doesn't do much Go slower and go a bit deeper And push them back And then push it to the limit And then push it to the limit Of where you're comfortable But not over the limit Go internal as well Waking up the ligaments And then switching directions And then hands down Jump out Knee down Knee down Knee down Hands all the way into the hands Not so much weight into the feet Nice and then straddle Try to get one or two elbows down If you can't get the elbows down Go a bit wider Maybe they don't come down But they will eventually And then walk all the way around Until your legs cross And then on your toes Bend your knees like this And then walk all the way around Same thing On your toes So lift your heels Like pretend that you can be able to Move your knees And then walk all the way around Same thing On your toes Like pretend that you can be able to Lift your hands off the ground That's how much engagement you have in the legs And then spin around quickly And again Nice Come back to straddle Hands on the hips Elbows together And go bounce all the way up All the way up Stretch your chest forward, elbows together All the way up Keep pushing your hips forward Try to go as far back as you can Without affecting the breath Beautiful Hands together A couple of classic sun salutations Take three breaths Connect with your intention Meaning what made you stand here right now What was the intention behind doing the morning class Sweeping your arms up, inhale Exhale, forward fold Strong half lift, inhale Step or jump back Do your own vinyasa Do a couple of extra back bends If you want to Find your way to downward dog Take three breaths Bend your knees, look forward Step or jump Half lift, inhale Exhale, round and fold All the way up, inhale Exhale, reset Again, inhale Exhale Half lift, inhale Step or jump back If you want to go up dog, look sideways Down dog Stretch your right leg out behind you Come forward into plank And then flip it into a side plank Hold for a breath And then come back Hold for a breath Then bend your knees Set it out behind you And make the side plank a back bend Sit down and reach for your left foot And then lift up into the back bend Two more times Sit down and reach Nice And on the last one Try to get your nose closer to your toes Reach for the toes And then from here One big step up to crescent pose Hands in front of the chest Right foot is forward And then leg straight on the inhale Knee tap on the exhale Four more Exhale Very nice And then one more Right hand stays up, left hand comes down Grab your right knee And bring it up into the air Before stepping back into flip dog again And from flip dog, vinyasa Like this Down dog Left leg out behind you Forward into plank Into side plank Left arm up, left foot up Bend your left knee into flip dog Back bend into side plank And then sit down and reach for your right foot And inhale, lift up Very nice Two more Forehead to knee All the way up Stepping forward into crescent pose Knee tap Push your hands together Knee tap Open Keep your back heel off the floor all the time Yeah nice And on the last one, left hand stays up Right hand reaches down And then grab your left knee Hold on to it as you're coming into side plank Left hand, left knee yeah Left foot behind you Open up Lift your hips Martin Boom that's it And then belly down Grab your ankles This crowd favorite We love it We love it We love ourselves a bow pose in the morning Spread your toes, flex your feet Lift up high, inhale, go over it Oh you like it We don't need jiu jitsu to kick our ass We can do it ourselves Nice, down dog Roll forward to a plank And do one push up And then you can do a push up And then you can do a push up And then you can do one push up Back to down dog and you know it We're never just doing one Do a few more Roll, push up But do them with perfect form And if you can't do it with perfect form Knees down And do modified But perfect form And then bend your knees, look forward Five high jumps, kick your own ass Not figuratively but literally Kick yourself in the butt Boom Boom Two more And then land in a squat Push your knees out You can be up here Or you can be further down Depending on your ankles and knees But spready spready And then sit down Straight legs, feet together Spread your toes Shoulders, boom Palms, up And then pretty fast Squeeze your feet together Pretty fast, go down And then fast again go up No bending in the knees Knees completely straight, down And up Don't bend the knees Nice Synchronously, impress the crowd Again, do it without bending the knees Train your body to do everything We're being really strict on one detail The knees won't bend You're forcing them to stay straight Nice, a few more Two more They call this vacation Nice Feet straight, knees straight Lift And then sit down You can bend your knees now But grab your feet around like this So that the thumbs are touching And then straighten out So you can start here And then you go Yes So pull the toes, pull the feet flat And head down Nice And then roll back into upside down guard Freestyle the legs Do whatever you want with the legs But give your neck and upper back some attention Maybe lean into a shoulder Maybe lean back into the neck Maybe attempt the one we did yesterday That was difficult And then you go Yes Difficult And then roll all the way up into a squat again Squat again Powering up the huggers The arms The inner thighs So lean into the arms Head down Like this And then coming up Like a chicken picking seeds from the ground Like this If you want to take the harder version Go down into headstand Lift the knees off And then come down again I'm going to sit down and watch To see if I can come with some helpful Motivational Words Very nice, good control Feet together Glenn, keep the feet squeezed together Nice Tom Ash Nice Guy Guy, feet together, keep them glued together Guy Feet together, keep your feet close Feet together, yeah, that's it See if your toes can touch each other Yeah As you're starting like this Start like this Nicely done Should I put my head on the ground? Yes That's it Nice, and then shake it off Shake it off One more challenge because you guys are in good shape This one is very difficult to figure out But it's a lot easier When we start from here And then we can do a couple of Rolling knees like this And then when you find the right Connection with the The kind of hole in the knee And the bump in the elbow Then you can go And maybe Yeah And then second side Here I can't do this, look When the elbows wiggle I have no stability I need to activate that To lift Play around with it one minute Or sit down and relax and enjoy the view Of people's behinds Nice Glenn Try to shake your legs In the air Yeah Very nice Squeeze your elbows Your hands are a bit far apart Make them more like a triangle Eee Thomas showing off His incredible skills, very nice Karen has perfect form but sloppy feet Power up your toes Karen Fantastic Very good Amazing Guy, your head is between your hands That's not a good foundation Move your head forward or your hands back Where you can see them more, no the opposite Yes that's it, squeeze your elbows together You have a better foundation If your head has had enough Sit down and move your neck Very cool I want to give you guys an even bigger challenge So you can do the same one again Or sit here And then Here If you can get here Doing this is actually easier But the twisty twist Has to come down And then you can do the same And then you can do the same But the twisty twist has to come to the right place If it's here it's just going to slip off So you need to be able to kind of Here Now this is hard But if you manage to lift your butt and lower your head at the same time You can kind of Slop into it in a way If this one is absolutely inaccessible Just forget I ever mentioned it And do the something else Now this is hard Karen because your butt is low Get your ass up and your head down And squeeze your elbow further back Yes that's it now it's going to be easy Trust me I'm a professional Yay Yay See how low Thomas' head is Lift your head Thomas See If you want to practice this and get strong as a jiu jitsu warm up Everybody get over here This is how you train yourself and kids Everybody come here Hands forward Feet even further Boom Go your turn Gorilla jumps yeah Gorilla jumps yeah Yeah And then look now Your turn Try to land in the crow Yeah nice Martin Yeah Very nice Glenn And now Greater challenge but not really You don't go so far You just go a little bit And then you try to jump And land your knees and your head at the same time Like this No I didn't mean this I didn't mean this But just a little bit Like from here to here And then come back up So you're going So you get the Jiu jitsu Yeah go Your turn Take care of the shoulder Yes Yeah This is jiu jitsu power Guard passing Basing power Jason do it with the feet together so when you're landing on the elbows Feet are squeezing together Yes Booty full My body is bootylicious for you baby Very nice Same for you Tom Feet together when you're landing Yes We call this, the technical name for this is Oomph Oomph And suddenly that's Abruptly the end of the yoga session Golf clap Lots of what we do in yoga is Apart from the stretchy stretchy It's the That we're after We're looking for a Everything pulls in towards the center line And whenever you're defending Whenever you're attacking Whenever you're transitioning in jiu jitsu You never want to be floppy floppy You never want to be out You usually want to fake the out And then get quicker to the center than your opponent If I'm passing the guard It's about making them being stretched out by stretching out And then really quickly If I'm here, it's about getting back here Quicker than my opponent Back to the center So we don't want this We want the Yeah When we talk about I saw some of you doing this Instead of this It's not about Form for performance It's not ballet and having straight lines Because the look of it It's the height here The body wants to flop out Because of gravity Your job is to Center it Everybody say oosh Nice, now you remember it Drink some water, let's do some jiu jitsu