Full-Body Yoga for BJJ: 34-Min Complete Flow

Just turn slightly. Okay, then we'll drop the front down to the mat, just like we've been doing. Shrug the shoulders back, lift the chest and lower and again. And lower, bring yourself up to all fours, sit back onto your heels.

Take a breath. Tuck the toes, lift the hips into down dog. Let's take five breaths here. And then slowly walking the feet into a forward fold.

Letting the head hang here for three. And then slowly again, lifting the lower back first, center of the back, the chest, even slower and before we've got more time. Everything comes up, stacking it on top of each other, nice and straight, nice and tall. Okay, let's begin.

So hands are going to come forwards and up, driving all the way up to the ceiling. Good, then we open the hands out, drop down into a fold, nice half lift, fold and again, fold and again. This time on the fold, step yourself back into plank. Lower yourself down, lift the chest first, lower and again and lower, then to the top of a press up, back into down dog, take five, settling into that.

Good, forwards into that fold, that's half lift and down and again, and down, driving the hands forwards and up, all the way up to the ceiling. Good, then open out and fold, half lift, let's fold, half lift again and fold. Okay, one more, then back into plank, lower yourself down, let's lift to the top of a press up or to up dog and then into down dog for five. Okay, step to the top of your mat, let's fold, half lift and fold, again, lift, fold again, then hands forwards all the way up, then open out and fold, half lift and fold, one more half lift and back to plank again, lower down, lift up dog on the top of a press up, back into down dog, let's take five.

Good. And then forwards, let's go with a half lift and fold, half lift again, and fold and now we're going to drag the fingers back, touch the top of the mat all the way up into that chair, take a breath here and stand up. Good. Okay, let's add that next sequence in for a couple and then we're going to start throwing things into that just like we're doing in the follow-alongs.

Okay, so sit back, touch the floor and lift and fold, half lift, fold, one more and fold, let's start with the right foot back, good, pivot, feel that first lunge, see how it is, just to check in, hands back and lift, take a breath, step back, lower down, then lift and back to down dog, let's take a few breaths here. And then forwards with the right foot, pivot the left, lift all the way up, then forwards to fold, then half lift and fold, half lift and then we'll get ready for that chair. So we fold, hands get back, then forwards and up and stand. Okay, left side, so drop, up and fold, half lift, fold, half lift again and the left foot is going back first this time, pivot, hands go up, drop back into plank, lower down and then lift, lovely and then down dog.

Good, we're building heat here, it's good. Okay, left foot forwards, step, right foot pivots, up into that warrior one, nice and strong. Then down, forwards into a fold, taking a breath. Okay, let's do a half lift and fold, half lift again and down into chair, good and back up.

Okay, let's add a couple of bits into that. All right, so my hands are going to drop back, up and lift. Okay, then we fold, half lift and fold again, good and fold. Let's step back with the right, back up and then we're going to go down here, step back, lower and lift and back again.

Then the right foot comes forwards, good and then from here we're going to work on keeping the hands where they are, the front foot where it is and the back foot where it is, driving the hips back and just taking a nice fold here for three long breaths. And if you're here and you can feel a stretch, that's fine, keep that knee bent or just see what feels good for you. And then bend that front knee, let's come forwards into a fold, half lift and fold, half lift again and then hands go back, let's come up into chair, take a breath and then stand. Good, let's go back down to chair, lift the hands up and then fold.

Let's go left side in a second, so half lift and fold, half lift again and fold. So the left foot is going back first into that nice strong position here. Then back, plank, down, bring yourself up and down dog. Take a few here, feel the benefits of what you've done so far, got more to come and you should be feeling pretty good.

Okay forwards, left foot forwards, pivot, feel that lunge, hands down, then drag the hips back into a nice stretch here, just draping everything forwards. Then bend the front knee, come forwards into a fold, let's half lift and fold, one more time, fold, then back into chair and stand. Okay let's add something else. Okay so back, lift and fold, half lift, fold, half lift again and fold.

Let's drop the right foot back, pivot and lift the hands all the way up. Stepping back into plank, you can go straight to dog or lower, lift and dog, breathing here. Always a good central point, as I said in one of the last videos, if you're down here at this point in the video that's fine, when we get to dog you're more than fine coming to this child's pose or just chilling here until you're ready to meet back up with us. Okay let's come forward with the right foot into the middle.

Okay last time we were straightening this front leg, this time I'm strong in this front leg, my right hand is going to stay down and then my left hand I'm going to get in line with my left leg, so this comes up and I'm opening out to the side, turning away from you towards the wall that I'm facing. Going to take three breaths here. And then we come down, come forwards into that fold, then it's half lift and fold, half lift again, fold, let's go to chair, lift, hands and hips back and then up for a breath. Okay back, lift the hands up, into fold, half lift, and fold, half lift again, then fold this time, we're on the left side till the left goes back, strong into that pose first So lift the hands up, then stepping back, we can either go to down dog or lower, lift and then find down dog, then the left foot comes forwards, pivot and then we're nice and strong, plant the left hand and the left foot, right hand is going to come in line with the right leg and I'm opening out towards you this time, good, really open everything out here, driving the left shoulder away as well, creating space between the ribs, hands come down, step forwards into that fold, then let's half lift and fold, half lift again and fold, hands go back, driving them up and let them stand.

Okay, let's change it slightly now, alright so I'm going to drop back, hands come up, then we fold all the same, on the second half lift it's going to look a little different, so let's step the right leg back, okay I'm going to pivot that heel the same and now I'm going to walk my hands into the middle and pivot the left foot so both my feet are pointing towards you right now, okay and from here we're going to do a few forward folds, okay, so to begin with my hands are down between my legs and I'm going to half lift here, tilting my hips away from me and I'm going to take an inhale, then I just exhale, hinge at the hips first and let everything drop down and I'll take two breaths here and this should almost feel like someone's folding you up in a horrible passing position, if you were laying on your back now and someone was driving your ankles past your head it would probably feel a bit like this, let's try and find some comfort here. Okay let's come up to a half lift, bring your hands to your hips, take an inhale and then fold forward for five breaths again. Then bring the hands down to the mat, let's go for another half lift, this time we're walking the hands under us and behind and away from us on the backs of our hands, so fold, good, take five breaths here. Then back to that half lift, hands towards the ankles and fold and if you lift your elbows up towards the ceiling here you can lightly bring yourself into a little more of a fold, just enjoying that.

Good, hands back into the middle, turn and pivot back to that lunge, let's step back to plank and we'll lower the front all the way down, think about where your hands are, flatten your feet out, replace your hands with your elbows and we'll just stretch out the front here for a few breaths, if this is too much for you move your elbows forwards so that you go a bit shallower into this, drive your elbows and shoulders back and down opening out the front. Good, hands back down, bring yourself to that up dog, hold the top of the press up, back to down dog, take a few breaths in down dog, see how your hamstrings are feeling, see how your shoulders are feeling, relax that head and neck, good, then we'll come forwards let's step the right foot outside the right hand now, then I'm going to lift my right hand off the mat, kick my left foot through, sit my hips down, my right knee opens out, then I'm folding towards that left foot either with a bent knee or a straight leg and we're folding all the way forwards, head to knee or past and breathe. Let's come up, plant the left hand, plant the right foot again, step back to down dog, take two or three breaths here and then forwards, step the left foot outside the left hand, lift the left hand, kick the right foot through, sit the hips down and forwards to whatever feels good for you today. Let's come back up, plant the right hand, plant the left foot, lift them back into down dog, breathing here.

Now let's come forwards, drop the left knee, cross the shins, sit back and forwards, now we'll go both legs into that forward fold, so start off hinge and forwards, just take a few breaths here. Let's come back up, hands back, bring the hips forwards and we'll work on some bridges here. Okay so bring your heels close towards your hips, tilt your hips and lift, let's drive up, to begin with keep driving up, then lower down, this time we'll drive up, lift, lift, lift, tuck the shoulders into those fingers and drive the hands through that gap. Let's take five breaths here, breathing, big belly breaths.

Let go of your hands, lower everything down and then bring yourself up, sitting up here, okay and then hands back, knees up, wipers from side to side a couple of times. Good and then coming back down, let's get to that shoulder stand, okay so think to drive the hips up, hands on the lower back here, lift, lift, lift with the feet, hips forwards and breathe. Slowly make your way out of that, hugging the knees into the chest, bring yourselves all the way up to all fours and now we'll work on getting to a headstand. Okay so what we want to do is we want to create a triangle almost with our forearms and then the space between our elbows, okay almost like a bit of a tripod here and then I'm going to put the top of my head down in the mat nice and strong and my hands are behind my head, I'm shrugging my shoulders up towards the ceiling and I lift my hips here.

If you're happy here, stay here or if you want a bit more, bring your heels in towards your hips, if you want a bit more, drive the feet up towards the ceiling and breathe. Take a few breaths here, if you need a wall behind you, grab a wall behind you, the main thing is we just breathe, wobbling around is fine too. Good, slowly down, drop the hips and sit back onto your heels and breathe. Okay let's come forwards now with the knees sitting back, crossing your shins.

Okay now just bring your, so I've got my left foot on the inside, I'm now just going to bring my right ankle to the outside of it on top of the left knee, okay and we're all going to start off up here or something that looks like this, then I'm just going to think about relaxing and breathing here, I'm sitting up straight, now I'm getting a bit of tension in the hips, that's fine, we might be up here feeling that tension, that's fine too, but we're just working on dropping that knee down, I'm not pushing it down, I'm just letting gravity do its thing here. In any stretches like this we are working on the hips, not the knees, I always like to remind people of that because a lot of us want to get down here immediately or to lotus straight away but it's just all about opening out over time, okay and timing poses. Okay from here lean over to your left, bring your right knee up over behind you and then drop that right knee down to the mat so we've almost got a bit of a zigzag with our hips, dropping that back knee down and then activate your glutes so your hips drive forwards and you feel that stretch in the front of the hips. Ease that off, bring that knee back up, right ankle back on the left knee, maybe open out a bit here and lean forwards ever so slightly just to see how that feels, see if you can get a bit of a stretch on the outer hips and whatever you're comfortable leaning to down here you can bring your hands in front of you, just take three or four breaths.

Good, back up, okay, lean over to the left, get that zigzag back, drive forwards, then ease off and we'll switch shins so now the right shin is on the bottom outside of the left ankle on top of the right knee and then we're just starting here again, just chilling, it takes as long as it takes to get that knee down, it's just opening out the hips and breathe whenever you get to whatever feels good. Okay, just lift that up over to the other side, zigzag, drive the hips forwards, ease off, put that back on, see if that gets a bit lower now that we've already been there and then just hinge, fold, if you're here that's fine, wherever you get to, doesn't matter, what matters is the time in and kind of the journey there like anything. Then back up, open that out, drive the hips forwards. Good, now onto your backs again, laying down, okay, outside of your right ankle, back on the left knee, then we'll turn to the left side, so the right foot touches the mat, right hand comes up, bend the right elbow onto the back of your head and then open that right elbow out as you're just letting that right knee drop down and I'm looking over towards my right elbow and I've just got a nice twist here, everything's dragging down to the mat and I'm breathing.

Let's ease out of that, onto your backs, switch what your feet are doing, it's the other way, good, we'll turn onto the right side, so I'm turning to face you, bend the left arm, open out and twist, again breathing here. Onto the right again, push yourselves onto your backs, open out your feet a little wider, rest the insides of your knees together, left hand on your belly button, right hand in the centre of your chest, tuck your chin so it's not poking up to the ceiling, get your neck in line with your spine-ish, close your eyes, you still have nowhere to be, and let's breathe here, so breathing in for four, three, two, one, hold, out, four, three, two, one, hold, in, four, three, two, one, hold, out, four, three, two, one. Keep that going in your mind. Then come back to your natural breath, open your eyes and sit yourselves up.

Thank you for following along with this series, I really hope you guys enjoyed it. Again, any tough bits, go back to the other classes or keep doing this. We're going to do more of these, let me know if you enjoyed it, this kind of build up to a longer flow and I'll do some more. We've got a harder version of this coming and a few more in the pipeline.

Thanks for watching guys, I'll see you soon.