Full-Body Yoga for BJJ: 10-Min Back to Practice

You could do the same armbar class 10 times. You might be sick of it, but you're going to be very good at armbars and you're going to pick up different details along the way. Or you could do an armbar with a different instructor and pick up something different just because of the way they teach. Try different classes, try different programs.

Let's lower down to the front again. Bridging down into the mat slightly with the hips, shrug the shoulders back and lift the chest. And lower down. Lift again.

Hinging the elbows back. And lower. This time lift the chest with the hands up. And lower.

Lift the elbows too. Lift. I think I just said elbows, but I meant heels. Let's lift again the heels.

Lift and down. Good. Push up to all fours. Sit back onto the heels.

Take a breath here. Looking down, lifting up again. Looking up, tilting the hips back, sitting back. Let's do that again.

Come up. And back. Let's go up one more time. Then we're going to lower all the way down to the front.

Lift the chest, hands and heels. And elbows too, but I meant heels. Lift again. And lower.

Good. This time come up. Then step back into plank. Just sit yourself in plank for a second or two.

Then bend the knees, lift the hips up. Into down dog, maybe walk the feet out a little wider. Check in what feels good, what doesn't. Then we'll just walk on the spot here.

So bend one knee, drop the opposite heel really slowly. And try and do each one slower. We're stretching out the calves and hamstrings, but your chest and your shoulders should start to stretch out and feel really good here too. Down dog is awesome when you start to find some comfort in it.

It might be uncomfortable at first, but like bear with it. Try and spend some time in it. Warm up using down dog and stuff. And it's going to be your best friend, trust me.

I go on about cat and cows a lot, but I love my down dog as well. So just bear with it and work with it. Let's come forward to plank. Lower your front all the way down slowly.

Flatten out the feet, bridging into the mat. Lift the chest and heels. And lower. Lift again.

And lower. Push yourself up to the top and press up again. And then lift the hips back to down dog. Making the heels a little heavier this time maybe.

Side to side. And then one more time forward to the plank. Lower yourself all the way down. Lift the chest and heels.

And lower. And lift. And lower. Good.

Back to the top of and press up. Back into down dog. And then walking on the spot is going to turn into, really slowly, walking the feet towards the hands. And on the way, if you're tight, that's fine.

Bend your knees along the way. And it makes it much easier to get there with bent knees. If I've got my legs straight, and more of a fold, more of a stretch. The more you bend your knees, the easier that gets.

And then let the head hang. Let the arms hang. Let everything hang. In a fold here.

Then we'll think about where our weight is in the fold. We usually have our weight in our heels when we first do this. So if you think to bring the hips forwards, your weight's going to go into the balls of your feet. And you're going to feel a little bit more of a stretch.

That's going to feel even better, hopefully. And breathe. Then hands on the shins, under the knees. Take a half lift.

So you get your back parallel with the mat. I'm not doing this. I'm doing the opposite. Take a breath here.

The next exhale, drop. Let's do one more of them. Half lift. Exhale down, hands into that plank position.

And step the feet back into plank. Good. Take a breath here. Then lower all the way down to the mat.

Good. Lift the chest and heels. And lower. This time push the hands down and lift the chest all the way up.

Up dog. Take a breath here. And then back to down dog. Good.

So we're flowing a bit. We're moving slowly. We're just seeing how that feels and checking in. Trying to remember anything we know from before.

Let's take another slow walk into that fold. Then the closer you get, bend the knees. Take a breath here. Good.

Then sit down onto your backs. Good. Left hand on your belly, right hand on your chest. Inside to the knees together.

Slowly breathe in here. Good. Let's take two or three breaths. Super slow in and out through the nose.

Just see how everything feels after that. Now we're not working on moving. We've done the movement. We've done the time.

Let's just enjoy the moment after. Where we've accomplished a few minutes of practice consistently. And we're back on the wagon. We've dusted off the cobwebs.

We're back. Make sure you do the next video in the series. Tomorrow. Set an alarm.

Set the time. Make sure you get here. If you miss tomorrow, make sure you get here the next day. Try and keep building that consistency.

Good job guys. Bring yourselves up when you're done. I will see you in the next video. Make sure you hang around.

Cheers guys.