Full-Body Yoga for BJJ (Part 1): 12-Min Buildout

I'm not doing this. So almost like when we do cat cows I'm not doing this trying to keep a nice straight back and I'm not pushing off my shins I can always lift my hands up and stay here. Okay, just take a breath here getting used to this And then the next exhale you take just fold forwards Then the next inhale you take half lift again Then exhale down Back up And fold Okay next time We come down I'm gonna bend your knees even more and drop your hands just in front of your feet and step back Into plank here. Okay, just feel plank out for a second Nice and strong here.

We're not lifting our hips up and drop my hips slightly lift on my head nice and strong plank Then we're gonna lift the hips back into down dog Take a breath a Forwards to plank again Low yourself all the way down Then flatten the feet out lift the chest and lower one more and lower, okay, then Lift your chest up all the way dropping your hips and lift the hips back Into down dog. Take a breath here Then Step forwards back into that fold We'll take a half lift And fold And then standing back up we can drive the hands forward standing back up nice and straight hands all the way up to the ceiling And then bring them back down to your side Okay, we can do that again so just reset here Standing up nice and tall hands are gonna go up and forwards Then open the hands out exhale fold let's go for that half lift And fold Half lift again And fold let's go one more And fold let's drop the hands step back to plank Breathe in here Good lower yourself all the way down Flat out the feet shrug the shoulders back and lift the chest and lower let's go with out the hands So shrug back and lift and lower one more Lower down then we either lift the chest Or we come straight to the top of a press up and then back to dog And we're breathing here Good stepping back forwards into a fold then a nice half lift Fold and just take two breaths fold in here Let's go for a half lift and a fold then hands nice and wide all the way up Good bring your hands by your sides Okay, so we're gonna add to that little sequence there Add a couple of things in it's always fun to do that as a warm-up But we're gonna add some other things in okay, so hands are gonna go up It's always fun to do that as a warm-up, but we're gonna add some other things in okay So hands are gonna come forwards now, and I'm gonna sit my hips back into chair here, and we'll take a breath Then on the exhale we're gonna fold and half lift Exhale down this time step your right foot back Okay, and from here pivot your right foot so your toes come out either diagonally or to the side there Take a breath here And Now from this point I'm gonna get heavy on my front foot so the left foot then my hands come forwards and all the way up And then from here, I'm gonna breathe nice and strong a couple of times should feel a stretch in the front of the right hip here and Just breathe in Then we're gonna step back into plank Lower yourself down Lift And back into down dog Keep breathing here Nice case we start with the right foot back so the right foot's gonna come forwards now So step that between your hands so hollow your chest through your back step The back heel pivots and then hands good back forwards and up take a couple of breaths here And then we come down and forwards step into that fold take two breaths here And then it's half lift And fold we'll do one more half lift And then we fold and we're going back into that chair, okay, so let's lift the hands up sitting back Take a breath here And then stand back up Nice and tall Good, let's take a breath just to check in see how we feel Okay, let's go back into that alright, so hands are going to drop down this time slide across the floor We're sitting the hips back and come up And then exhale into fold half lift Fold Half lift again And fold this time hands good down all right the left leg or left foot is going back first then we pivot Take a nice strong breath here Getting that front leg nice and engaged hands come forwards up open out breathing here Okay one more breath here really settling into this Then down step back lower yourself down and then we lift And back into down dog Tilt in the hips up dropping heels down little bend in the knees if you want And in the flow down dog is going to be Where we take a few breaths okay? So in the long class we can chill more in down dog or if you're feeling it a lot you can drop to child's pose As well, which is just dropping down to knees Okay, let's come forward to the left foot Step pivot and then hands go back forwards and up and then we're breathing here Good then we come forwards into that fold Just take two breaths nice forward fold with the knees bent And that's half lift And fold One more half lift And fold Then hands are going to go back. I'm going to lift into that chair Just take two or three breaths And then stand back up And reset Okay, so that's it for the first of these follow along build-up classes Hope you enjoy it.

It's a really good way to just warm up getting some movement in Just getting everything going okay stick around for this one. We'll do the next one Okay, and I'll see you in the long flow as well. Cheers guys