Full-Body Stretch & Flexibility: 42-Min Less Talk More Yoga Routine

Sit up and cross your ankles. Do a forward fold where you use your arms in the ground or on your knees to push back up. Fold forward on the exhale. Sit up on the inhale.

Repeat the process. Switch the crossing of your ankles, repeating these spinal rolls. Cross leg in a forward fold. Nice.

Interlace your fingers and place your palms on top of your head. Twist from side to side. Pushing your head gently up into your palms. The first 20, 30, 40 reps always feel worse than the subsequent reps.

No matter how stiff your first reps are, every rep loosens up. Let's do a few more. Hands behind you, feet in the ground, lift your hips. Just take a few breaths here, reverse tabletop.

Drop your head back and stretch your throat. Sit down, normal tabletop, all fours. Don't start with cat and cow, start with side stretches. Stretching your left and your right side.

Get the neck into the movement as well, side stretching the neck. Fingers turned back, forearm stretching. Shoulders back, neck in a comfortable position. I sparred with a black belt today and it made me realize that we often say that one of the abilities of jiu-jitsu is to be able to put yourself in uncomfortable positions and endure.

But this guy just never accepts being put in an awkward position. He's always in a position where he feels comfortable. I got him in an arm bar and he tapped, but he never put himself in a situation where he felt awkward or at risk until he got submitted. But that is really something to think about.

You can either go the route of trying to be comfortable in the super uncomfortable positions or just never accept to be put in those positions and just get the other guy to play into your game even if you're not winning. That is really something to think about. Turtle position, fingers forward, forehead into the ground. Turtle position is a forward fold.

Relax your chest into your thighs. Roll up to tabletop, do a cat and cow. Flexing and extending the spine. Roll back to turtle and repeat the process.

One more round. Nice. Stepping back to downward facing dog. Stretch the calves and hamstrings.

Step the right foot on the outside of the right hand, place your left knee down and turn the back foot in slightly so we're kind of in a technical stand up stance before we stand up. And from here just drop your hips down so it's like a half squat, a half kneeling position. Find a comfortable placement of the upper body and drop into your hips. Take another breath.

Left hand places behind you, stretch your right leg, a side plank with the left knee down. Big circles with the right shoulders. Hands forward again. Right arm up, twisting your chest to the right, dropping your weight into your right foot.

If you feel like catching your left foot with your right hand, do so. Otherwise just imagine holding a kettlebell in your right arm, twisting without losing alignment in your shoulders. Back to down dog. Roll forward to plank.

Knees down, slow push up. Fall all the way down to the floor. Lift the chest, engage your back, maybe lift your hands off the floor. Take a couple of breaths.

Locust pose. Push back to all fours, down dog. Repeating the sequence, second side. Left foot forward, right knee down, right foot in, half kneeling squat, drop down.

One more breath. Right hand behind you, left leg straight, big shoulder circles, left shoulder. Nice. Hands forward, twisting into a lizard stretch, dropping the weight into the left foot.

Catch your back foot, or lift your left arm again. Stepping back to down dog. Roll forward to plank. Slow half push up.

Elbows in the ground. Sink pose, pressing your hips and elbows down, stretching your jaw away from your pelvis. Back to all fours, but keep your elbows in the ground. Let's do a headstand variation with the feet in the ground.

Lifting our knees off, pretending to do a headstand. Move your head around slightly. So that the weight is in the head, but we're not thinking about inverting. It's like a down dog with a head down.

Try to be comfortable in this position with weight through your neck. So it should be hurting in the contact point with the head in the ground, not in the neck. Many times in Jiu Jitsu we find ourselves basing all our weight on top of our head to not get swept or get our back taken, etc. If you can enjoy this pressure, you will enjoy the release that is soon to come.

Knees down, feet flat, arms back. Stretching the front of your thighs. I keep reminding you for those who are super stiff here, always do one leg at a time. It makes it easier to tilt the hips the right way to get a deep stretch.

From here, maybe pad your knees if your knees are sensitive. Stand up on your knees, toes in the ground, catch one heel, side stretch, back bend. Switching sides, we're not doing long on each side, we're going between the sides often. Do a couple and then find flow from side to side.

Make it dynamic. Nice, back to down dog. Push your legs straight, push your chest back, don't worry about the heels. Place your feet a little wider and step your right foot forward.

You can lift the right hand and place the foot where the hand used to be. Then step the left foot flat, stand up into warrior one. Right knee points forward, left hip moves back, the hips are 45 degrees. Catch your elbows overhead, drop into your right leg, lift the toes.

Bend your back backwards, look up. Keep holding on to your elbows and don't move the legs, just move the elbows close to the floor. So you're leaning and hanging forward. Your right leg is probably shaking.

That's good. Stand up again, straighten your right leg, interlace your fingers behind your back. Back bend again, re-bend your right knee. Same thing again, but this time of course keep your hands where they are.

Fold forward as deep as possible. Drop your head, engage your arms, relax your spine, squeeze your butt. All the way to standing, release your arms up, straighten your right leg. Now catch the right ankle with both hands.

If you have the proportions that allow for this, touch the ground. If your back is bending a lot forward, either spread your legs more or flex the right foot or place something under your hands. Just figure out a way to get a deep position without feeling the pressure in the tendons on either side of the right knee. You can keep the knee bent too and go deeper.

I like angling my foot out to the side to do less hamstring and more outer hips. Pyramid pose. One more breath. Lift your left leg off the floor, standing splits.

I always like grabbing my foot with my right hand here, dropping down. There are so many different ways you can do a standing split. Drop your head and lift your back leg. Bent or straight leg is your choice.

While you're standing in standing splits, start moving your right foot over to the left. And now place your left knee where the foot used to be. So you're crossing your legs. Don't sit down on the butt.

Keep most of your weight into your right foot. So that your weight is dropping into your right butt. Don't touch the butt to the ground. Let everything slide into place.

And then sit down on the ground. If your foot is lifting, if your knee is tweaking here and there, never mind. Don't force it anywhere. Try to find a straight spine even though your hips are not straight.

Grab your right knee with both hands. Push your right hand into the thigh. Slowly start to twist. Not much.

Inch by inch. Keep this position with the legs. Fall down to the ground. In the beginning we placed our left foot in the ground and went from side to side.

This time kick the left leg up and catch the left leg with both hands. A combination of hamstring stretching and outside of the hip stretching. Release feet into the ground. Lift your hips and interlace your finger under the butt.

Or if you want to, half bridge pose. Head in the ground, hands in the ground. Lift your hips. Get out of the pose.

Start rocking up and down. Rocking up into a squat. Take a few breaths here. Stepping back into downward facing dog.

Repeating the sequence on the second side. Start by spreading your legs slightly. Step your left foot forward where your left hand used to be. Right foot 45 degrees and stand on up.

Left knee forward. Hips are open. Upper body pointing 45 degrees forward. Catch your elbows overhead.

Warrior one, lift your toes. Drop it like it's hot. Elbows down. Left leg is working.

Leg is relaxed. Stand up. Left leg straight. Give it a break.

Interlace the fingers behind the back. Switching the crossing. Re-bend your left knee. Chest open.

Gaze up. Breathe. Re-lift your toes if they're not lifted. Toes down.

Start folding into humble warrior. Squeeze your left butt. Bend your left knee. Chin to chest.

Arms over overhead. Stand up. Left leg straight. Pyramid pose.

Catch the chin, the ankle or the floor. Support yourself in a way that is sustainable. And in some fashion fold over the left leg. Slightly bent knee.

Flex the foot. Whatever feels good right now. If it's far down to the floor, move your right leg back. Or prop your hands up.

One more breath. Standing splits. I can't help it. I just need to grab my ankle.

Start moving the left foot towards the right. Right knee takes the place of the left foot. So cross your legs. Don't sit down.

Move all the weight into your left foot. And sit down. Spine sufficiently straight. Grab your left knee with both hands.

And I mean it slowly. Push the knee. And start facing leftwards. And from here roll down to your back.

Keep everything as is. Catch your right ankle or foot with both hands. And let's repeat the backbending process again. Some kind of backbend.

Full bridge. Half bridge. Or mini bridge. Lay down on the back.

Knees together. Feet on the ground. A moment of quiet. And then we'll go back to the beginning.

And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning.

And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning.

And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning.

And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning.

And then we'll go back to the beginning. Let's sit up into a seated forward fold again. Bent or straight legs. Fold forward.

And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning.

And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning.

And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning.

And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning. And then we'll go back to the beginning.

And then we'll go back to the beginning. And then we'll go back to the beginning. And let's sit up and finish the class. This was a less talk, more yoga class, but I want to finish with something I feel is very important.

MMA and the Floyd Mayweather attitude is taking over martial arts. And I don't like it one bit. You're supposed to be rich and tough, trash talking and be the shit. From my perspective, it just looks like literal shit.

Why be a tough guy when you can be a kind soul? There is a quote that goes, be kind. What a legacy to leave behind. Kindness will be remembered for hundreds of years.

Who remembers the tough guys? Nobody. And not only from that perspective, but right now being kind matters much more than being tough. The world needs a few tough guys.

I think Elon Musk is a tough guy that tries to change what he is changing. He's tough in that way. But we need many more kind souls than tough guys. And if you are really tough, you have absolutely no reason to prove it to anyone.

If you really try to prove that you're a tough guy, it's because you're really weak. And the only really strong people are those that can show their weakness and accept it. That is true power. Truth is very counterintuitive and very paradoxical.

So if you really want to enforce and impose, you definitely need to know how to yield. Giving up and surrendering and submitting and tapping out is true power. And being a kind soul has infinitely more value than being tough. So please choose to not be a tough guy.

Please choose to be a kind soul. The world needs you. We don't need more tough guys. Thank you for practicing yoga for BJJ with me today.

See you in the next class.