Hip Mobility & Full-Body Stretch for BJJ: 37-Min Flow

Nice, straighten. How are your knees feeling as you do this? Okay let's switch the other side so bend the left knee, right heel goes away pointing the right toes up to the ceiling. Take a couple of breaths.

Good, then cup around the hamstring, straighten and bend. Straighten, pressing away, pressing up to the ceiling and bend, curling that heel down. As you're holding your hamstring you'll feel it fire up here okay this isn't like this slow super chill movement we are getting a bit of engagement in the leg here as we bring it down just to wake everything up and see how your knees feel. Push it up and back down.

Good, a couple more. Last one. And exhale. Nice, bring both knees in now and again how does that feel maybe bring your heels towards your bum a little more just see how your knees are.

Put both your feet on the mat but keep your knees bent and just bridge your hips up. Feel that stretch in the front of the hips. Take a breath. Slowly, super slowly exhale out and down.

Make sure you feel the quads. The quads are nice and hard and engaged here so is the bum. Good, now bring the soles of your feet together so that your knees come out and if you can grab around your feet and interlace your fingers that's fine but if this is too much and you're crunched up like this and you feel a pull on the hips or the knees just ease off grab your ankles here and let your knees open out. Good, so instead of being up like this all crunched up and all kind of you know strong arming this just relax back and let your knees open.

Good, you know eventually you might get here with your fingers interlaced around the feet but for now just just get to where you're comfortable where you can still feel the stretch. It doesn't have to be this mad strain and from here we'll just sway from side to side so the way I do that just make my right knee heavy my left knee light and I'm left knee heavy right knee light. Good and as you do this almost tuck your kind of core in a little bit of little bit of hip movement here just so you can feel the whole of your lower back spread across the mat as you turn it's almost like you're giving your lower back a bit of a massage as well. Good, okay knees together again and then just hold front of each knee inhale with the back of your head on the mat.

Exhale just send your knees away as you straighten your arms and your head comes off the mat little curl in the back inhale back exhale push away just to get the back moving through your shoulders drive forwards as well and just a couple more of them really feel your shoulders moving here too as you kind of ball up. Good and then just one more time briefly feet together grab your ankles knees apart and just breathe here for two breaths and again just check in see what's tight see how your knees are today and last breath here then in your own time just bring yourself up okay and we'll stand at the top of our mats in a forward fold okay it's the first forward fold of the day so bend your knees hinge at the hips and drape everything down okay and if you're there's tension in the back of your neck because you're holding it up to look at the screen don't worry about looking at the screen for a second just let your head drape down okay we'll take a few breaths here just getting used to this kind of forward fold feeling and again no straining here we're just kind of draping forwards if you feel a bit too much you can bend your knees a bit as well good we'll take two more breaths here nice okay so bend your knees even more but I want your your knees to bend and they're not coming in so as I bend my knees they're not doing this okay it's not gonna be good for the knees they're just bending forward slightly okay so you're kind of hinging at the hip still but bending the knees a little more now using your core so make that core nice and tight I'm just gonna bring my hands together in front of my chest I'm coming up into a bit of a squat here okay from that if you're fine here stay here if not bring your hands above your head for a second take an inhale exhale stand up hands to your chest good standing with a good posture keep everything nice and tight in the core we'll be using that breathing here okay let everything out now on the inhale my hands shoot forwards and up as I sit back into that squat exhale here one more inhale and exhale into that forward fold we were just in take a breath in side that out just see where your weight is is it in your heels maybe bring it a little forward to the balls of your feet and then we'll hands on shins inhale half lift engage in the back here fold one more half lift try and get your back nice and flat with the mat almost like you're driving your chest forwards fold as you fold step the right foot back into this kind of lunge position breathe here inhale exhale step that back to plank we'll take a breath in plank exhale come down to your knees slowly down to the floor keep your hands where they are take a breath in engage your back bridge into the mat lift your shoulders exhale down one more of them down good last one let's go and down good push yourself up to all fours sit your weight back and slowly sit your heels sorry your hips over your heels and see how your knees are with that good staying conscious of your knees today okay bring your weight up slightly tuck your toes come up to down dog good breathing in down dog then one knee a little more than the other maybe straighten the other and switch good switching with the breath in your own time good from down dog step that right foot forwards in between the hands into that lunge take a breath in exhale step in the left forwards into that fold we go half lift exhale fold bend knees a little more we'll go into that squat again engage the core either hands up to your chest up chest nice and proud all hands in the air that's up to you take a breath here and then finish standing hands in front of your chest good so we'll do the same again left side first let's take a breath here now inhale hands up or keep your hands on the chest sit back exhale here inhale exhale fold let's go for that half lift fold inhale on the exhale we're stepping the left back exhale left back right comes to meet plank inhale here exhale knees down or lower your front down good bridging into the mat lifting up exhale down this time maybe lift the feet as well and down maybe lift the hands and down nice push up to all fours sit your weight back in here see how your knees are this time maybe a bit looser maybe a bit more comfortable just check in come up tuck your toes down dog breathing in down dog then one knee at time how those knees feeling how your quads hamstrings how your shoulders just check in good keep that head dangling as well okay normal down dog now see if you can sink into that little more with a bit more comfort and next inhale the left foot's coming forwards into that lunge exhale here inhale in that lunge exhale step the right foot forwards into that forward fold half lift on the in exhale fold then as we inhale we'll come to that squat however you're comfortable here breathing here last inhale exhale stand nice take two breaths in this standing position just kind of reset whenever we get to this point okay next time you inhale either hands or hands on the chest sit back exhale fold half lift fold half lift again exhale right foot back this time we're not going straight to plank find a breath in this lunge maybe widen your stance out a bit for extra balance and now what I'm doing is my hands are shooting forwards on my next inhale I'm coming up to this high lunge position keep that back leg nice and strong here okay and keep your heel nice and strong as well take a breath exhale down the same way we came into it step back to plank inhale and plank lower yourself down okay now let's lift here so inhale up engage the back bridge into the mat exhale out two more last one down good push yourself up to all fours sitting back how the knees breathing come up to down dog take a breath here side out the next inhale the right foot is coming forwards exhale into that lunge widen your stance inhale hands come up to that high lunge good try and stay strong here one more inhale exhale forwards into a fold take an extra breath here then we'll go half lift exhale fold inhale up into that squat exhale stand good breathing here okay one more inhale here exhale that out then we'll inhale hands up sit back exhale fold half lift fold one more half lift this time left leg back good exhale left leg back inhale here exhale and getting comfortable then on the inhale shoot your hands forwards and come up nice and strong here how does that feel good one more inhale here exhale down sit back to plank breathing in in plank coming down to the mat and same again so if you want to push yourself off the mat on the way up that's fine exhale down if you want to push yourself and lift your feet if you want to do it all at once inhale up exhale down good two fours now sit yourself back maybe a little more weight in your heels breathing here maybe sit yourself up for a second here see if you can keep some weight in your heels now bring your hands forwards tuck your toes come up to a down dog nice breathing down dog then next inhale left foot forwards nice and wide as well exhale into that inhale to high lunge exhale here coming forwards exhale into your fold good let's take two breaths in this forward fold and see how much your hamstrings are opening okay if there's more than two breaths that's fine i'm just going to talk for a second okay you don't have to have perfectly straight legs you don't have to be folded in half completely to find a hamstring stretch if you've found that stretch that's what's working for you today but as i keep saying maybe lean your weight just forwards a little bit it won't look like a big change but it'll feel like it so that your weight is over the balls of your feet and then just relax your head okay you're not keeping any tension in the back of your neck and see if you can fold a bit more as you exhale inhale exhale relax stay where you are good okay now just widen your feet out enough so that we can come to a deep squat okay if you come down and this is your deep squat you can look up now by the way and then that's fine or if you can put a bit of weight in your hands on the floor and sit down to get a bit more of a deeper squat that's fine or if you can get all the way down that's fine too wherever your squat is today just because mine or someone else's looks different doesn't mean you're not trying good and from whatever this squat is just move from side to side okay just moving some weight maybe closer to one heel then over to the other again it doesn't have to be this like this crazy movement okay as long as you can feel that weight change a little bit maybe stretch out the backs of your calves or get a bit more movement in your ankles that's the goal and again if you need to keep a bit of weight on the floor on your hands or if you're up here just moving from side to side whatever's comfortable for your knees that's what we're trying to look after today good okay come back up to a forward fold just take a couple of breaths in a forward fold again and then in that forward fold just look at your toes for a second i want you to lift your toes up so they're off the mat then i want you to grip the mat with your toes just almost like you see your toes gripping down on the mat then i want you to imagine you're trying to pull your heels back okay it's like you're gripping the mat with your feet and you're trying to pull it back it's not going to go anywhere but you'll probably feel your hamstrings just wake up a little more okay keep that feeling now we'll just do a half lift so inhale half lift keep that feeling keep that engagement then exhale hinge at the hips a little more fold forwards see how that feels and take a couple of breaths here good keep that engagement now inhale and let that engagement go really good nice okay now widen your feet more so we're in a squat before but i want you to widen your feet even more and now we'll squat down with our knees going out okay from that you can either grab your shins here and stay upright or just rest your forearms on top of your quads here and stay upright okay i'm fully away your quads are probably burning here i'm the same so what we'll do is we'll just move our knees out so i'm dragging my knee over to the left as my weight goes over that way then over to the right i'm just getting a bit to one side then over to the other side what i'm not doing is my knees aren't coming in all right they're constantly going out as i do this nice and slow good so we're doing what we're doing a second ago in that squat we're a bit higher up this time nice now bring your weight up so your hips are up straighten your legs a bit so now we're in this kind of wide standing straddle hands on the mat if you can or just drape forwards and just come into a fold and just like i was saying with your weight over your heels try and bring your weight slightly into the balls of your feet a little bit too and you should feel that on your hamstrings even more good breathe in here okay from here just bring your weight down either to your hands or if you've got some blocks you can use them if you can't do that just kind of bring your feet in a little bit and you can bend at the knees that's fine but just get your hands on the mat now from here all i'm going to do is i'm just going to try and lift my left hip then try and lift my right hip so i'm just getting a bit of movement in the hips it's nothing crazy if you're struggling to do that imagine you're trying to stretch out the inside of the right leg then the inside of the left leg okay so we're just moving from side to side as i drop one hip lift the other and move nice and i just remind you to keep breathing here right so keep that flow of breath and where are you typing you're doing this you'll probably feel it on the insides of the legs which is fine good and then once again take a deep breath in and exhale into that standing straddle just folding forwards good okay from from that standing straddle just bring your stance a little bit narrower here here and now i'm going to sit back down into a squat again whatever a deep squat is for you you're doing that and just see if you can get a bit more movement from side to side maybe lift one heel drop the other just move from side to side constantly just testing our knees here and seeing how they feel i don't want anyone kind of hurting their knees whilst trying to get deeper into stuff because that's taking steps back and we're all about taking steps forwards okay come back up now now what i'm going to do is i'm going to put a few of the things we've been doing together so my hands are under my sort of shoulders or my head at the moment i'm going to start walking my hands over to the left as i bend the left knee directly over to my left i'm not bending it in front of me i'm bending it over to my left and i'm coming down then i'm going to push that up to straight again walk my hands over to the right bend the right knee good come up over to the left left knee let's add some breath so inhale straight in the left leg walk over exhale other side inhale up exhale bend in and up exhale bend and see where you can go with this okay maybe you start getting a little deeper each time and the toes on the right side come up maybe not over to the right maybe the left toes come up maybe not and just keep moving and it's up to you how much weight you have in your hands when you're here okay some of you might be able to just guide your weight with your hands some of you might need all your weight in your hands that's fine whatever works for you okay and if you're if you're still just moving like this like good on you fair play you're listening to your body and you're not pushing it to go further but the more you do this class the more you stretch and work on your yoga for bjj the deeper you're going to get okay so maybe this is the first time you've done this maybe this is the fifth tenth fifteenth but what you're doing is every time you're learning more about yourself and you might go a little further okay um you know you're never going to tap a black belt in your first class but the more you keep going the closer you get to doing that okay it might not feel like it because um there they might be so far ahead of you but you know you're not going to get there if you don't get on the mats and try it's the same with this good okay now next time you're over to the left just stop wherever you're happy okay not where you're forcing but just wherever you're happy okay see how that feels we won't be here ages now come up over to the right stop where you're happy see where that feels good your knees okay here now come up walk your way over to the left one more time if you're deep in it fine if you're deep back here maybe see if you can lift your hands off the mat for a second find some balance here or just stay here whatever you're kind of comfortable with nearly falling back there that's fine okay come up over to the right again see where you're at here again see if you can maybe bring some weight off find some balance if you're deep if not you're kind of aiming to get a little deeper but in time now we'll come up both legs straight and then just fold again so standing straddle oh good come up from that standing straddle now and what we'll do is my weight's going over to my left but i'm going to sit on my left okay then my right foot is straight out like it was previously i'm just going to look towards that and then just hinge at the hips then when i'm kind of at the point where i'm like that feels quite tight then you can fold even more take a couple of breaths here okay and as i keep saying if you've hinged at the hips and got to here and folded and you're like this fair play good on you just stay there feel the stretch find the stretch and you're doing exactly the same as someone that's deeper in the fold you they're just a little further along than you nice okay come up out of that now and now left foot bring that in okay if you're like this and brought that in that's good if you can bring it a little closer that's fine now turn towards that and see if you can fold forwards okay you won't get far here but just see if you can fold towards that right foot one more inhale exhale good come out of that now weight over step that left foot and come into that straddle again now we'll go right side so walk your way over sit down and now i'm facing the left foot and i'm going to hinge at the hips and fold good wherever this is for you so again if we're up here that's fine you still get the hamstring stretch maybe lower back as well and wherever else but just focus on your body okay good one more inhale one more exhale come up out of that now right foot either bring that in here or closer and now we'll lean forwards okay this this won't be much but it's good kind of prep because it's a similar position okay ease off that now bring your weight up and we'll just go standing straddle one more time folding here breathe in here here let the head dangle okay one more inhale in the straddle let that out now bring yourself up slightly and then just turn and find a down dog take two breaths in down dog so it's a similar kind of thing to standing straddle but obviously your legs aren't as open you don't have as much weight down in the hands okay from down dog bring your right knee under your right wrist from that bring the opposite from that bring the opposite bring the right foot to the opposite hip just under it and then step the back knee back okay if you struggle in pigeon pose don't do it today just turn onto your right hip get a bit of a zigzag shape in your legs to this 90 degree angle and then fold forwards okay opening out the outer hip on the right side and pushing down this back knee into the mat as well good if you are in pigeon back here get on your knee that's fine whatever everyone else will get there eventually but just breathe but just breathe okay one more inhale exhale come out of whatever pose you're in back into down dog full breath in down dog letting the head dangle then whenever you're ready opposite sides left knee under the left wrist left foot under the opposite hip either sit onto the left hip and get that 90 degree angle or send the back leg back a bit further and just breathe here so we've done a bit of folding so we're just opening the front out a little bit the hips and stuff good come out of pigeon tall fours and then we'll just sit back with our feet in front of us and we'll just winch your wiper our legs so knees bent knees down to the left knees up down to the right inhale up exhale left inhale up exhale right now start slowing down your breath and the movement at the same time so super slow one more now just lay yourself back bring your knees towards your chest soles of the feet together either grab the ankles again or interlace your fingers around the feet and then just sit your weight back holding that for two more breaths now release that just bring the feet down to the mat knees together close your eyes for a second i just want you to take five slow breaths here and if you need another few minutes here you can definitely take them if not sit yourselves up and yeah thank you for practicing with me today i'll do more of these classes if you enjoyed it let me know if you enjoyed it in the comments and yeah hope you're all good it's absolutely boiling here there's a bit of a heat wave going on so i'm just dying in my recording studio but i hope you're all good and i'll see you in the next video cheers guys