Full-Body Yoga for BJJ (Part 3): 13-Min Buildout

Then just like we've been doing, slowly walk the feet into the fold. Let the head and arms hang down in that fold. If you've got your knees bent even more and your fold looks a little more like this, that's fine. Whatever your forward fold looks like, as long as you can feel a bit of a stretch in your lower back and your hamstrings, that's fine.

Okay. Let's half lift and fold. One more of them and fold and then hands go back. I'm going to get ready to bend my knees, sit my hips back, lift the hands into chair, take a breath.

Then exhale, stand good. Top of your mat. Okay. Let's drag the hands back, touch the mat, forwards and up, lift, take an inhale, exhale, fold, half lift and fold down.

Let's go right foot first, step back, pivot at the back heel, lift the hands up, take a breath here. Exhale down, step back, lower yourself down. Let's lift the chest first and lower one more and lower. Then you can go up dog or to the top of a press up and lift your hips back.

Take a breath here. Good. Bring your right foot into the center. Left heel back, lift up, take a breath.

Then forwards into a fold, half lift, lower down. Hands are going to go back, drag them over the mat, up into chair, take a breath, then stand. Okay. Let's go straight back to it.

Left side. So hands come down and lift, exhale, fold, half lift and fold. Left foot's coming back now. Okay.

Pivot that heel hands up into that warrior one. Then we'll step back, lower yourself down, lift the chest once and down, top of a press up or up. Dog and back here. Let's finish this part.

So left foot comes forward and in pivot back up. Good. And this time instead of folding, I'm going to come down, step back into down dog and I'm going to breathe here for two breaths. Then one.

Good. Okay. Now I'm going to bring my left knee down towards my left wrist and cross my shin under the opposite hip. My right knee is going to come down.

I cross my shins over themselves from here. I'm just going to sit back, bring my feet out in front of me, then scoot your hips forwards and we're going to sit back into bridge. Okay. So when we're here, we're working towards getting our hips higher and opening out more.

So there's going to be levels to it. Okay. So first of all, think about your hips. At the moment, my hips are pointing up.

I want to tuck my hips. It's almost like I'm bringing my hips up and lifting the lowest point of my back off the mat. Immediately. I feel a stretch here because I'm very tight in the front of the hips.

And now if I start to peel my back off the mat, it feels really good. I'm stretching my hips out more and more. Okay. Let's get to the top.

And now we think to reverse what we just did. So I'm now rolling my back down to the mat. The last point to touch is my lower back. Then we're going to lift more.

So hips lift, maybe lift a bit more. So tense the glutes here to drive the hips up and I'm going to tuck my shoulders this time. So lean over to the right and tuck my left shoulder. Then lean over to the left, tuck my right shoulder.

So I'm opening up my chest now. Take a breath here. And exhale down to untuck the shoulders. Lower.

Good. Take a breath down nice and flat. Let's go again. So heels in towards the hips, tilt the hips, lift, and then I'll shrug it.

I'll lean over to the right this time. Shrug my left shoulder back and switch and back. Take a breath here if you're comfortable. Now we can add to this.

Okay. So hands under my hips. I'm going to try and interlace my fingers or link up my thumbs and then drive my hands through that space between my legs. Okay.

And that's open out my chest even more. I feel like I can lift my hips more. Good. One more breath in and then let go of the hands, and shrug or tuck the shoulders, lower the hips and take a breath.

And we're building up with this. Okay. And we want to get to at least sort of five breaths here comfortably. So we're going to lift back up and do that.

Okay. So first of all, just bring your knees in towards your chest, hug your knees in, okay. Okay. Then drop the feet.

Let's go again with that. All right. So first of all, tuck, lift, lift, lift, lift, lift, peeling the back off the mat, then shoulders under, interlace your fingers or thumbs. If you get to here with your thumbs interlaced and you feel the stress in your shoulders, chill there.

That's fine. Okay. That's what you're doing today. If not drive, drive, drive, maybe tuck the shoulders more.

Okay. Good. And then five breaths, wherever you are. Again, really inflate that belly.

If you feel your hips drop, again, tense the glutes, get them even higher. Okay. And then next exhale, we're going down. Okay.

So let go of the hands and roll the back down. Take a breath here with a nice and flat back. Okay. Now we're going to work towards a shoulder stand and we'll do it in stages.

Okay. So go with your comfort level, not mine. Okay. And just manage what you're comfortable with.

Okay. So to begin with, I'm just going to start to lift my hips up, almost like I'm going for like the slowest triangle in the world. So it's that lift of the hips and then I'm catching the back of my hips here. All right.

Elbows behind you driving back. If you're comfortable here, then chill here. If you want a little bit more, keep lifting the hips up and then try and straighten your legs. And I'm not like poking my bum out that way.

I'm lifting my hips and bridging forwards and that's going to get me nice and straight hopefully and breathe here. Good. Then we'll ease off. So start to bring the feet forwards, bend the knees, hinge the hips and then roll down.

Take a breath. We'll have another go. Main thing is that we got there this time or we got somewhere close to what you're comfortable with. Okay.

If you didn't drive the feet up, as long as you caught the hips, you could have been here to begin with. That's cool. All right. We're going to work towards it like anything.

Okay. No one, no one did the splits their first time or a hand, perfect hands down the first time, you know, take, take effort and time just like you do see. Well that's what people keep telling me. Okay.

So let's bring hips up again. So knees towards the chest and lift the hips, catch the back of the hips. If we get to here, that's fine. Or keep driving up, driving up, elbow back point.

Okay. Knuckles of the big toes together. So we're not opening the legs out or chill, bring everything together. Tentacles bring hips forwards and breathe.

Let's take two more breaths. Okay. Good. And then very slowly start to ease everything off.

Good. And just bring your knees towards your chest, hug around your knees and breathe here. Okay. Let's set ourselves up.

Okay. And now just like we're forward folding over one leg and the other leg, we're just going to do a nice and chill fold over both legs here. Okay. So hands by your sides, just hinge at the hips.

Let everything fall forwards. Again, if you're tight, bend the knees, everything towards the feet or knees and breathe. When you get to this fold for five breaths, okay. Okay.

Slowly bring yourself back up. And that is it for the third video. Okay. Thanks for watching guys.

That fold would actually be at the end of the left and right fold. I put it in here just because we've done some bridges and stuff. After that, it's nice to get a bit of a folding. Okay.

Hope you enjoy it. Keep repping these out. Do one, two, three, one, two, three, for a couple of weeks and then try the big one. Or if that's too long for you, just keep working through these and you get used to it.

Okay. Thanks for watching guys. See you in the next one.