Full-Body Yoga for BJJ: 21-Min Back to Practice Flow

So make sure you take advantage of that and build your own. Let us fold over the left shin. Then we'll come up and we'll fold over the right shin. Keep breathing slowly through the nose.

Just because I'm waffling on doesn't mean you should forget about your breath. Then next time you're over to the left, let's take three breaths. Folding forwards. Opening up the hips here.

Then up and over to the right. Then we'll come up to all fours and let's do some cat and cats. So start off looking up, tilting the hips back, taking big breaths. Then down.

Into cat. Inhale, cow. Exhale, cow. My lower back is a little bit sore today.

So what always feels nice when I go into cat, if you push back slightly, you feel that more in my lower back. So naturally when I do, instead of staying here, I'll just push back a bit as I go into cat and it feels really good. So try that lightly and see how you feel. Lower our fronts down.

Shrug back, lift the chest. And lower. Lift the chest again. And lower.

Lift the hands. And lower. This time lift the heels as well. And lower.

Push up to all fours. Sit back onto the heels. Stretch out the lower back. Then looking towards the hips.

Into cat, lift. Cow, sit back. Lift back up. And back.

Then back up again. We'll lower the front this time. Lift the chest and heels. And lower.

Let's do two more. And lower. And down. Then push yourself to the top of a press up.

Lift the hips, bend the knees into down dog. And then slowly walking on the spot here. Think about keeping a nice and straight back. It always feels really good when we first get here.

Unless you're really sore, in which case you just need to ease off slightly, bend the knees a little more, and maybe just not straighten the legs as much. And we'll get there. Go forward to the plank. Lower your front all the way down.

Lift the chest and heels. And lower. Top of a press up. Then back to down dog.

And then we'll take some really slow steps on the way towards the hands. Bending the knees when that starts to get tricky and uncomfortable. Then we'll let the head hang. Think about where your weight is, bring it to the balls of your feet.

Let's do a half lift. And fold. Half lift again. Fold, hands in plank.

Step back to plank. Lower the front down. This time lift the chest, driving all the way up. And back to down dog.

Let's take that walk again, slowly into a fold. Two breaths when you get to a fold, we'll get there even slower maybe. Less half lift. And fold.

And then we'll take a step back. And fold. Half lift again. And fold into plank.

Step back to plank. Lower down. This time when we get here shrug back and lift the chest. Bring your elbows where your hands are.

Good. Forearms nice and parallel. Keeping the hips down, shrug the shoulders down too. And think about just bringing the shoulders back slightly, like you're trying to drive your chest forwards.

And just one or two breaths here. Good. Stretching out the front. This is a great one for me, if my core or my abs are sore, this is such a great stretch.

Okay, bring your hands back. This time we'll sit back, so come up tall fours, sit back onto your heels. And then come up tall fours and lift into down dog, just to stretch out the lower back after that the first time. Okay, let's add to that.

So walk in into a fold. Settle into your fold. Half lift. And down.

Half lift again. And back. And hands down to plank. Step back to plank.

Feel that out for an extra breath. Good, let's lower the front. And again, bring your elbows where your hands were. Into that sphinx.

And this time, interlace your fingers, drive the outsides of hands down into the mat. We're just driving them down. I'm going to tuck my toes now, like I would in plank or in a press up. And now just come up to a little plank here, so a nice forearm plank.

And then bend your knees and lift your hips, like you do in down dog. Step your feet forward slightly and just lifting the hips here, it's really nice to open out the shoulders. Okay, you might be lower than me, that's fine. Or if your shoulders are really tight here, come down to your knees and just let them open out.

Or if you just struggle there, that's fine, just come down to your knees and see how it feels. But ideally, lift the hips and see how that feels. Again, it could be too much. But this feels really, really good for your shoulders.

Nice, we'll all come down to our knees now. Let go of the hands so the fingers aren't interlaced anymore. Sit back onto your heels. See how you feel after that.

Then come to all fours. Lift the hips again into down dog. See how your shoulders are feeling after that, see how everything's feeling. Walk on the spot lightly and slowly.

Good, let's take that walk towards the hands again. Half the speed, we've been doing it now, so slow it down even more. Very, very slowly, I'm not even half way yet. Good, and don't worry about going too slow because we're going to take three breaths in the fold afterwards.

So you can always cut some of those breaths short if you take ages getting here. This time, cross the arms, let the head hang. And let's take those three breaths. Okay, half lift and fold.

Half lift again and fold down, hands in plank, step back to plank. Lower the front, elbows where the hands were. Take two breaths here, again shrug the shoulders down and back, open that chest out. Then we'll interlace the fingers, push the outside of the hands down into the mat.

Tuck the toes like you're going to a press up or plank, then lift the hips into forearm plank. And then whatever you did last time, if you're on your knees, stay on your knees or on the feet, lifting the hips up, opening out those shoulders. And if you drive your head under your arms more, you'll feel more of a stretch here. Keep pushing those elbows down into the mat, creating more space between the mat and the top of your head here.

Good, down to your knees. And then just let everything drop down, keep your hips above your knee, but let your head and let everything drop down towards the mat here. And just open out that chest and shoulders even more. Then we'll let go of our hands so I'm not interlacing my fingers anymore, I'm driving my hands forwards and I'm going to lift my elbows off the mat with my palms down.

Then we'll look up towards the hands, tilt the hips away from us even more, opening the front right out here. Good, sit your hips all the way back towards your heels, just slide that back. Take a couple of breaths. Well done, come up to all fours, tuck the toes and lift the hips into down dog.

See how that feels now, see how your shoulders are here, hopefully we've opened them out a bit more, a bit more comfort here as well. Good, this time just step, see how we get on, just step the right foot between the hands and then lean the left foot, lean forward sorry and step the left foot forwards too. And then we'll heel toe the feet out a little wider, hands down into the mat, bend the knees away from each other into a squat and move from side to side. Just because I'm in a deep squat doesn't mean you can't be up here, just moving from side to side in a squat as well, that might be your deep squat, that is fine too.

Then hands back and sit your hips back or however you get to a seated position on the mat here, walk the feet forwards slightly and hands back, shrug the shoulders back so you open out your chest here. Feet down in the mat, then we'll lift the hips up, we're not just getting to here, I'm going to keep lifting so I use my glutes and lift them even higher, shrug the shoulders down towards the mat and open the chest, take a breath here. Good, then lower the hips down. Now if that felt alright for your wrists we can move the hands pointing in the same direction as the feet, so in front of us and we'll do that again.

So lift, lift, lift, lift, use the glutes, shrug the shoulders back, keep lifting, take a breath. And down, take a breath here. Then we'll go back up again, lift and I'm going to lower my hips but I'm not going to touch the floor, I'm going to try and swing my hips between my arms as I straighten my legs, then we lift back up. And lower, then add the inhale on the way up and the exhale on the way down.

Good, let's do two more, so lift, lower, lift and lower and then seat hips down, bend the right knee in towards the left leg and we'll fold towards the left knee or the left foot. And if you've got the knee bent because you're tight, keep the knee bent because you're tight or if you can straighten that leg in a hamstring stretch here, go for that, just whatever feels good in a hamstring stretch for you. Okay, let's come up, switch sides, never the same and then fold. Good, let's come up, bring yourself to all fours briefly, then left knee under your left wrist, step the right knee back so you can pivot the left foot under your hip into pigeon.

And if this is pigeon and your hips feel a stretch here, then there's no need to go any further, if you do need a little more you can let that back knee drag out behind you, you can drop down to your elbows, just whatever feels good here, as long as it feels good and your knee isn't screaming at you, then stay where you are. Then we'll lean over to the left, swing the right knee forwards and then just switch sides, so come up, right knee to right wrist, left foot back and see wherever you get to, wherever you want to go. Wherever you feel happy in this stretch for your hips. Lean over to the right, both feet out in front, lay yourself down, inside of the knees together, left hand on your belly, right hand on your chest, tuck the chin so it's not driving up.

And we'll just take five really slow breaths here through the nose, making that exhale slower each time. Bring yourself up to seat your position. Well done guys, so that's video three done, as I said keep going through the program, if you fall off again come back to this, it's a really good way of just getting back to practice. I really hope you enjoyed the flow, as always leave a comment, let me know how you got on, it's also nice for others that have fallen off a bit to know that they're not on their own and that other people sometimes struggle with consistency as well.

Well done guys, I'll see you in the next one.