Full-Body Vinyasa with Warrior Poses: 15-Min Flow for BJJ

Hi guys, let's do it! Start in mountain pose, feet hip width, try to lean back into your heels, hands flat in front of your chest, chin in, straight spine, close your eyes, three breaths. Open your eyes, palms facing out, inhale, stretch your arms overhead, exhale, fall from the hips, slowly inhale, straight spine, look forward, exhale, step back to down dog, on your toes lift your heels, roll forward to plank, inhale, exhale, slowly lower all the way down through the low push up down to the belly, engage your shoulder blades and your elbows, inhale, cobra, look forward, exhale, push back to all fours and back to down dog, walk it out, move your hips, stretch your legs, head from side to side, bend your knees, look forward, inhale, exhale, jump or walk, halfway up, stretch your spine, inhale, bend your knees, bend your back, exhale, inhale all the way up, exhale, hands down, inhale, lift your chest, look up, fold from the hips, exhale, inhale halfway, exhale, step or jump back, all the way down, lift your chest, cobra pose, squeeze your elbows, inhale, exhale down dog, try to stay perfectly still, look at your toes or close your eyes but try to not be distracted, just be present and breathe, feet together, bend your knees, look forward, inhale, exhale, jump forward, inhale halfway up, exhale, fold all the way up, inhale, hands to chest, exhale, okay so that was two sun salutation A's, let's move on to B's, bend your knees, inhale chair pose, exhale fold, halfway up, inhale, step back, slightly bend your elbows, squeeze your feet together, lean forward and try to lift your legs, try to lift your toes off the floor, keep them just in the floor with slight touch with the toes, take a breath, inhale, step or jump back, low push up and then inhale upward facing dog, roll back to down dog, let's try the three legged dog, lift your right leg, inhale, bend your knee, take extra breath here and stretch your standing leg and lift your top knee, point your toes and heel to butt, inhale, roll the knee forwards around your spine and get your forehead and the knee together, one more, inhale, lift your knee, three legged dog, rolling knee, exhale, final one, inhale, lift, exhale, try to plant your foot on the inside of the right hand, if you need to lift your hand, do that but do it slowly so you get the added benefit of the balance there, feet hip width apart with the left foot back, warrior one, take a breath, interlace your fingers or grab your elbows or forearms, back bend, look up without bending your back knee, straighten your back knee, inhale, exhale as deep as you can go and take a full in and exhale, all the way up, inhale, warrior one, exhale hands down, vinyasa, plank inhale, low push up exhale, up dog inhale, roll back, exhale, second side, lift your left leg, straighten both legs first, then point your toes, bend your knee and lift your heel and push your head back and take a full breath and then inhale, stretch more, slowly roll your knee to your face, exhale, inhale up, three legged dog, 100%, exhale knee forward, last one, inhale, sweep, exhale knee to face, maybe lift your hand and step your left foot forward, set up for warrior one, arms up, take a full breath, don't straighten both legs, only the left leg is bending, interlace your fingers, try switching the interlace, back bend, inhale, exhale humble warrior, straight arms, stretch both arms, especially the elbows if you're strong and stiff, take a full breath, inhale all the way up, exhale, low push up, step back, inhale up dog, exhale, roll back, take a breath in down dog, bend your knees, look forward, give it a couple of small jumps before you land between your hands, so all the weight into the hands, land softly with bent knees and then feet between your hands, inhale forward, exhale fold, bend your knees, swipe the floor with your hands, inhale chair pose, exhale fold, inhale halfway up, exhale crow pose, knees to elbows, take a full inhale and jump back, low push up, upward facing dog, inhale, roll back, two down dog, right leg up, inhale, bend your knee, roll your knee forward to your right elbow, inhale three legged dog, exhale right knee to right elbow, last one, inhale, right foot between the hands, set up for warrior one, arms up, thumbs back, spread your fingers, interlace your fingers behind your back, stretch your arms, look up, inhale, exhale fold your head as deep as you can, look towards your back foot, lift all ten toes, so engage your feet, your ankles, your knees and your hips, relax your spine, breathe deeply, warrior one, inhale, look up, exhale low push up, up dog, inhale, down dog, exhale, left leg up, inhale, bend your knee, lift your back heel, exhale left knee to left elbow, again inhale, exhale, 100%, inhale, knee to face, exhale, foot between the hands, set up for warrior one, inhale and exhale, change the interlace behind your back, inhale, stretch your chest up, look up, exhale fold and look towards your back leg, lift all ten toes and try to squeeze your left butt in towards the midline because usually we tend to flop sideways here, so keep going straight front to back, not from side to side, all the way up warrior one, inhale, low push up, exhale, inhale up dog, exhale down dog, take a breath in down dog, bend your knees, look forward, inhale, exhale, jump and land softly, inhale halfway up, exhale fold, last round bend your knees, inhale chair pose, sit a little deeper, exhale fold, halfway up, inhale, exhale crow pose, try to lift your feet slightly more, inhale prep, bend your elbows, low push up, jump back, inhale back bend, exhale down dog, final round, right leg up, inhale, three-legged dog, exhale right knee to left elbow, cross under your body, inhale all the way up, exhale cross, last round inhale, foot between the hands, same sequence, arms up warrior one, inhale, exhale interlace behind your back, straighten your back leg, inhale, exhale head down, let's go up and down, inhale as you lift, look up, keep your hands behind you, exhale head down, inhale up, exhale down, try to have perfect balance here, don't wiggle from side to side, two more, inhale up, exhale down, inhale up, exhale down last one, arms up warrior one, inhale, exhale vinyasa, back bend, inhale, exhale down dog, left leg up, inhale bend and open stretch 100%, exhale right elbow left knee, one more inhale, exhale twist under your body, inhale three-legged dog, foot forward warrior one, inhale up, exhale behind your back, back bend, inhale straight elbows, exhale fold, lift your toes, inhale up, exhale fold, inhale up, exhale fold, one more inhale up, exhale fold, arms up warrior one, inhale, last vinyasa, exhale, back bend, inhale, exhale down dog, take a breath, sit down near your butt or your knees, close your eyes, palms in your lap, recover, don't be distracted, open your eyes, so we did two samsara rotation A's and three samsara rotation B's and if anyone just saw that on paper or just randomly watched you do it, they couldn't understand how this could be tough but obviously for you obviously it's tough but that's because we're going for quality over quantity. We don't do 10 push-ups, we do one low push-up per vinyasa so we did two plus we did eight push-ups but it was enough for your arms to shake and that doesn't mean that you're weak.