Full Mobility Flow for BJJ: 35-Min Complete Class

Inhale center, exhale other side. Keep going. Try to not let your butt lift because we really want this side stretch to have a nice and deep effect. What I do is I push into the floor and then reach over.

So not here, more there. But as long as you're doing something, it's good enough. Focusing on what you're doing wrong is not really a good idea. You want to feel good.

And most things that we do just feel good simply by moving. One more on each side. And then hands behind you again. Lift your hips high, squeeze your butt.

You can't go too high here. Just go as high as you can. And then lean forward and stretch your toes. And then come back with your butt between your hands and lift here.

And do that a few times. Inhale up and exhale forward. Inhale on the way back and exhale lift. Keep going and find your rhythm, find your tempo.

And one more full round. Nice. And then all fours. Plant the hands and knees, drop your chest, stick your chin out like this.

And then chin to chest, round the spine, tuck your tail. Do that a few times. If you want to move sideways or back and forward, do whatever you want, but just move the spine a lot. Keep doing the same thing, but turn your fingers backwards.

So you're also getting a wrist stretch while you're doing this. Nice. And from here, come back to all fours again, stretch your legs for plank pose, and come back to dog. Dog means butt up and back.

Now do the same thing here like we did the cat and cow. So look forward, stick your jaw out. And then on your exhale, bend your knees and take your head between your knees. So inhale, look forward, stretch your heels.

Exhale, bend two more times. And then settle into a down dog where you're pushing back and dropping your head, taking a breath. Now stretch your right leg out behind you, bend your knee and lift higher. Take an inhale here.

And on your exhale, roll your knee to your elbow. Two more times. Inhale, exhale knee to elbow. One more inhale, exhale knee to nose and place the foot between your hands, help it if necessary.

Back leg down, back knee down. And now drop your chest forward. So we're doing that same cat and cow. Stick your jaw out.

Take a full in an exhale here. And then keep the exhale out, move back all the way. And then take a slow breath here. Inhale and exhale.

And then all the way forward again. Inhale and exhale. Move back if you want to keep the back leg straight, do that. Inhale, exhale.

Move forward. Inhale, exhale. One more round. Inhale, exhale.

Now walk your hands all the way back towards your left leg. So you're sitting in a squat with the left leg and a straight right leg. Switch to the other side. You can do it where the heel is lifting off the ground or you can do it where you're leaning forward and the foot is flat.

Your choice. Just move from side to side and get a nice stretch on the back and the inner thigh. One more from side to side. Now, straight legs, walk the hands forward so that 50% of your body weight is into your hands as well as the feet.

And then take the right arm up and lean into the left hand while you're looking up. Inhale here and exhale down. Switch the sides. Inhale and exhale.

So we're switching from side to side, lifting on the inhale, lowering down on the exhale. Inhale and exhale. One more on each side. Very nice.

Coming down both hands. Walk all the way to the plank again. Inhale in plank and exhale, lower down. Fingertips in the floor, lift your head on the inhale, lower down on the exhale.

Two more. Nice. Pushing all the way back to plank, back to down dog. Take a moment.

Same sequence, second side. Bend the left knee, lift the left knee high. Inhale. Exhale, knee to elbow.

Two more. Inhale. Exhale. Inhale.

Knee to nose. Exhale. Foot between the hands. Back leg comes down.

Lift the chest. Take a big inhale. Stay here. Exhale.

Keep exhaling and move all the way back. Take in an exhale here. Move forward again. Inhale.

Exhale. Moving back. Inhale. Exhale.

Moving forward. And then move all the way back to the right leg. This round, try to tap the knee, the right knee in the ground, and then sit down with your butt in the ground. Switching sides, tapping the left knee with or without the support of your hands, tapping the butt, moving from side to side.

One tap, two tap, and switch. Tap, sit, and switch. Let's meet in the center. Same thing again.

Instead of the straddle, but instead of going from side to side now, try to bend your knees a little bit. Come halfway up and interlace your fingers behind your back. Stretch the arms out and then fall down. Bent legs or straight legs is your choice, but try to tuck your head and move the arms far behind your back here and take three long breaths.

Slowly release. Let the hands slide down. Come into plank position. Inhale here and exhale lower down.

Do that same thing again where you interlace your fingers behind your back. Lift your chest up. Lift your legs up and breathe here. Nice.

Release the hands, push back to plank, and then come back to plank position. Let's meet in the center. Come back to plank position. Inhale here.

Exhale, and then come back to plank position. Inhale, and then come back to plank position. Exhale, and then come back to plank position. Nice.

Release the hands, push back to plank, back to dog, and take a moment. Moving on. From down dog, straighten the right leg out behind you. Bend the knee, open the hips, inhale.

Exhale knee to nose. One more inhale. Exhale knee to nose. Final one.

Inhale. Exhale, try to get the foot all the way forward. Back knee down. Arms up into a cactus.

Hook the right arm over the left and try to connect your fingers however you can. Classic or completely crunched up as long as you can grab something. Stay here and lift. And then as you're moving forward, tap your elbow to your knee and then lift the back knee.

Look forward, stand up. Now lift the left knee all the way up to your elbow. And then stretching the leg behind you, coming back to where we started. Low lunge.

Lift, and tap the elbow to your knee. Stand up, tap the knee to your elbow. Stretching the leg behind you. Coming down for one more full round lift.

Tap. Lift. And land in a high lunge. Release the arms.

Place your hands together and hook the left elbow on the outside of the knee here. This is my preferred position. If you have long thighs, you can do the full stretch here to do that. But for me this feels a lot better.

But stay focused. Maybe you're starting to sweat a little bit. No matter what, stay in the position. Breathe and elongate your whole body.

Bend and elongate your whole body. Stretch out through the head and the back heel. Three, two, one. Arms up, inhale.

Exhale, hands down. Plank, inhale. Exhale, lower down. Bend your knees, grab the heels, and lift.

Can't grab them yet. Interlace the fingers and squeeze the heels in as much as you can. Three, two, one. Hands and feet down.

Inhale. Exhale back to plank, back to dog. Take a breath. Left leg out behind you.

Inhale. Exhale knee to nose. Repeating on the second side. Inhale two more.

Knee to nose, exhale. One more inhale. Exhale foot between the hands. Back knee down.

This time hook the left arm over your right. Connect where you can. Lift your forearms high. Touch the elbow to your knee.

Stand up. Touch the knee to your elbow. Stretch the leg back. Land down, lift up and touch.

Stand up and connect. Stretching back. One more round. On the last one, land in a high lunge.

Release the arms. Hook the elbow on the knee or thigh. Palms together. Look sideways.

It's easy. Look at my neck. This is usually how we stand. We want more of this.

If you're a turtle stick your head out from the shell and tense up the arms. Straighten the back leg and bend the front knee. Hands down, arms up first. Inhale.

Exhale hands down. Plank pose. Inhale. Exhale lower down.

Grab the ankles again. Lift up and breathe. Nice release. Let's meet in down dog and take a breath.

This time bend your knees and look forward. Straighten your legs fast and lift your legs off the floor like this. One, two and on the third one try to land in a squat like this. Let's meet in a squat.

Take a breath. Push your knees out. Straight spine if you can. We're going to rock back and roll up.

Sit down on your butt with or without using your hands in the ground. Straighten your legs. Slowly lower down. Arms and legs overhead and roll up.

Let's do that two more times. Roll back and roll up. Last round. Try to roll all the way up from the floor into a squat using your fingers only if necessary.

Come into a chair. Arms up and then sit down and roll all the way back. Again roll all the way up the chair. Bend the left knee and lift the left foot off the ground.

Standing on up, grab your hips. Left hand to left foot. Straighten up. When you feel like you have your bottom leg straight, use your arm to balance sideways if you need to.

Slowly start stretching the left leg as straight as you can today. Don't straighten it and then bend forward. Straight first and then the leg comes out. Now foot comes sideways.

Open up. Same position. And now final one. Foot comes behind you.

Grab the ankle like we did on the belly. Stretch the arm forward and lift as high as you can. Now release and place the heel in front of you. Arms forward, hinge at the hips and slowly sit down into a pistol.

Roll all the way back. Shake out your right foot a little bit. And then roll all the way up and do the same sequence on the second side. Chair pose first.

Bend the right knee. Strengthen the left thigh. Come on up and grab your right foot. Posture up, straighten up.

And then stretch the foot out in front of you. And then foot out to the side. Whoa! No drinking on weekdays.

And then release the foot. Grab the ankle behind you. Posture up. Stretch forward and lift everything.

And then right heel in front of you. Bend the knee. Lean forward. Stop where it's really hard.

Take a breath. And lower all the way down. Rolling back. This time roll up into a squat.

Both knees come down. Hips come forward. And then back. No break.

Just non-stop flow. Rolling back. Rolling up. This is our interpretation of what good mobility is.

We think that this is something everybody will be able to do eventually. And from a high perspective, everybody should be able to do in order to have a well functioning body. If you're not there yet, at least you're doing something about it. Good job for you.

Let's do one full more round. And let's meet in a squat setting up for crow. So hands down, knees on the elbows, feet together. Beginners, just lift your toes.

If you're more experienced, tuck the landing wheels up and then head down. Coming up again. Shaking it out. Doing that three times.

Crow. Headstand. Crow. Squat.

Crow. Headstand. Crow. And relax in a squat.

Good job. All right. Cranking it up for another minute. Last final push before the stretching.

Down dog. Stretch the right leg out. Step the right foot forward and kick the left leg through. Stepping back.

Right leg out and then jump up and switch the legs. Whoop. Left foot forward. Kicking through.

Coming back. And switching. Let's do 30 seconds of this. Kick.

Come back. And switch. Kick. Come back.

And switch. And now suddenly we're doing cardio, but it's a very mobile function in cardio. Kicking through. Five more seconds.

And now left foot is behind you. Left knee down. Circle your arm back, your right arm back. Make sure this is the right hand reaching back for the left foot.

Catch the foot and breathe. Release. Back to it. Kick through.

Boom. Coming back. Switching. Kicking the other leg through.

Switching. Kicking through. Switching. Kicking through.

This time stop. Left hand up. Left foot forward. Right foot back.

Reach back. Catch the foot and breathe. Nice. Releasing the foot.

Kicking through one more time. This time sit your butt down. Seated forward fold. Straight legs.

Arms up. Inhale. Exhale. Grab the ankles or feet.

Drop your head. Relax. Everything we just did will be a lot easier over time. It's never going to be this hard ever again.

And the fact that it's hard is because we haven't done it much. Allow your face and head and arms to relax. Nothing is going to break here. Make your body trust that this is a good position to be in.

If it's hurting like hell, bend your knees and grab around your thighs like this. And then just move your butt back until you find a place where you can just collapse into it. Now sit up right foot to the inside of the thigh like this. I like to take my hands behind me and kind of scoot up so that my heel is right in my private area here.

And then I'm turning my body towards my straight leg. Walking forward. Doing that same thing we just did but with one leg. And if static is too intense for you, do this.

Inhale. Stretch up. And exhale. Bend your arms.

Inhale. And exhale. If you can reach your foot, you can grab the outside of the foot and press the knee down and push the foot away and get tension through the right side, getting a deeper stretch. This also works by grabbing the socks or pants or outside of the ankle.

Two more breaths. Switching sides. Left foot to inner thigh. And comparing to the 15 minute classes that you've done, I bet that you have a whole different sensation now when we had some time to do more of everything and even some different things.

But I want to remind you that there is nothing wrong in general with your body. The only thing wrong is modern life and the stimulus that you're giving your body or not giving your body. The goal of this class and every class that we do is to give your body more of what it needs. Coming back up to center.

Laying down on your back for a twist. Rolling over to your left side. Right arm comes out to the right or overhead. If you want to use straight legs or one leg straight, whatever spinal twist works for your spine right now, release into it and relax.

And then switching sides. This part of the class is the very well done part. This is the payoff. Come back to center.

Lay down on your back. Starfish pose. Shavasana. Straight arms and legs.

Shake them a little bit. And take a long deep inhale and hold the breath at the top. Hold it for eight, seven, six, four, two and slow exhale. Allow your body to relax completely.

Take another deep inhale. Sip in a little more air. Hold it. And open your mouth.

Come up to seated. Sit up, close your eyes and check in with yourself. Compared to 40 minutes ago. Is your body and mind more in the same place and connected to each other?

Modern life tends to disconnect us from our body. It's really nice to be back online, right? Open your eyes. Part of this class was uncomfortable.

But being comfortable is the fast track to aging. When you're comfortable, the sofa is nice, but it's your worst enemy. If you're too much in the sofa without doing work like this first, it is slowly killing you. So we want to be uncomfortable.

Not all the time, but more often than modern life sets us up to do. So you need to create space. You need to make time for this regularly. So what I want you to do is next time you pick up your phone, the first thing that you do, you unlock it and you schedule the next session like this.

If you can get in one session like this a week, that's amazing. In addition to the 15 minute classes that you do without fail. But schedule one of these classes every week. And I guarantee you that you are slowing down aging and you're opening up a world of possibilities and most important of all, connecting to yourself.

See you in the next class.