Ladder Flow for BJJ: 64-Min Hip & Standing

You can have your hands on your shin like this Maybe you might want to go arms up or hands overhead like this, but this is the slow start So right now we're just easing into the pose Pop switch Nice And then back to down dog walk it out You Rolling weight lift your heels look into your navel round the lower back around the upper back Plank pose inhale exhale or push up lean forward Cobra inhale Exhale plank pose Down though, let's do two more rolling weights rolling the whole way forward Vinyasa I'm gonna skip the lower push up and just do a lazy up dog and Then coming back to down dog, I like that even more one more rolling forward I Chosen back them And then back to them Nice knees down flat feet Shake out your hands sit on your heels Spread your fingers make fists spread fists spread fists spread fists spread fists Arms overhead 20 19 18 And shake it out All right spread your fingers down dog Let's slowly start the first round from down dog the first round I will be very Strict on details, but the more we come into the class the more we start flowing the less we worry about the details We try to keep the details that stay and if we forget them, we don't fret about them So from down dog start by lifting your right leg out behind you bend the knee and open the hips This is the three-legged dog. We will do it many many many times today Take a breath Lift your back heel and roll your knee to your nose look left and Place the right foot Just right out to the left completely out not right out of the left But just straight out to the left and lift your left arm up. So you're not sagging down here You're lifting up left arm overhead. Yeah fallen triangle From here come back to a plank left knee down Left arm out and right arm right foot back.

So left arm forward right foot back diagonal two-legged plank Okay, we will add on to this one later Then back to three-legged dog bend your knee and open hips. Maybe look under your left armpit Towards your foot your right foot Then place the left knee down again and try to place your right foot in the back of your neck so foot on the head not really but Tiger not tiger pose scorpion scorpion pose We call this one scorpion when we place the foot on our head in theory, but still From here three-legged dog again Into floating pigeon pose or high pigeon pose So right knee down behind your right wrist Slide the back foot back and then hands to shin or arms up back knee off the ground Release your arms And then back to three-legged dog And then back to the left knee And then back to three-legged dog Make sure that your left foot is pointing sideways so that you can reach up with your left hand grab the ankle behind your knee like this grab your right ankle and Then lift the leg into Tiger pose Tiger pose Release the foot place the right foot on the outside of your right hand For lizard pose we did this one already two options here Reach back and grab the left foot using your right hand not your left hand your right hand or Slide it out into a kind of cheating splits position where the foot can go straight out to the side Not so intense the more forward you go the more intense it becomes Yeah, so either grab the back foot or slide out into a split Whatever you're doing come back to lizard pose right arm up and then through a side plank Through a side plank Place your right foot behind you for flip dog Take a breath here lift up high and Then sit down on your butt and reach for your left foot You're reaching both hands for your left foot your nose Tries to get to the shin or knee And Then let's go through a vinyasa And meet in down dog All right, so that was the start we will do it many times Let's take a breath in down dog and let's do the second side. So left leg out behind you bend your knee open the hips Take a moment here Try to look under your right armpit to see your left foot Lift the back heel roll the knee to your nose Look right and kick the left foot out towards the right fallen triangle your left shoulder needs integrity Lift up and push through the ground through your right ribs From here Two-legged plank right knee comes down straight line through your whole body straight ish at least And then three-legged dog bend your left knee Place your knee down again and try to place your left foot on the top of your head That will never ever happen But that's the idea Stupid idea But it's good for you Three-legged dog Pigeon pose left knee to left wrist Slide the right leg back Stay here holding on to your shin or maybe arms up Back knee lifts Lift Nice break for the arms Three-legged dog right foot point sideways right hand grabs the left ankle Tiger pose Left foot Outside of the left hand lizard lunge grab the back foot using your left hand thumb pointing up preferably Or slide the left foot out either one of those So we're taking our time to get the right leg up Either one of those So we're taking our time doing it right at this point We will flow and let go soon enough side plank stacking your feet Left foot behind you like a training wheel Pushing you really hard through the right hand releasing and opening the left side So Then sitting down reaching for your right foot or knee or ankle And then again three-legged dog into a vinyasa So Let's meet in a squat at the back of our mat So that was Nice preparation a good warm-up and we're building on this sequence adding on poses So after this we'll be standing poses And between the rounds when we did right and left we'd take a little break take a little breather drink a sip of water And I will focus less on the details of the poses and more on the flow and the presence in the poses just If if i'm allowed to drop an f-bomb fuck it And let's just flow with it and there is no There is no grading in the end. It does not matter however Stupid or or ugly we think things are it doesn't that's not why we're doing it.

So just f it breathe Let go flow and enjoy. Okay down dog Right leg out behind you bend and open for three-legged dog take one breath in each pose Plank pose kick the right leg to the worst left fallen triangle Left arm reaches forward two-legged plank pose with or without the knee in the ground Three-legged dog Left knee down scorpion plank Three-legged dog Knee to nose pigeon pose Maybe reach up Hands down three-legged dog Tiger pose Three-legged dog Lizard lunge Splits or grabbing the back foot Side plank maybe hover the foot Flip dog Open your right side Big side stretch and the back bend Forward fold grab your left foot knee to nose Nose to knee Side plank Right foot forward Left knee down Hands to your right knee Figuring out where to place everything And then grab your elbows overhead Lift your arms up while you hold on to your elbows A few breaths in in each pose that we do for the first time Arms up inhale Exhale lean back heel butt to heel and then forward fold over your right leg And then all the way up to crescent pose tuck the back toes stand up tall And then all the way up to crescent pose tuck the back toes stand up tall Everything is lifting up from the ground But you're also sinking into the pose bending your right knee stretching the back leg Hands to hips one-legged chair pose Squatting down And then touch your knee to the ground using only your right leg to push back up Up Grabbing your left knee pulling the knee to the armpit standing up tall Arms overhead Kick the left leg out five four Three two one Hands in front of the chest warrior three straight left leg bend your right knee Square the hips with the mat bend your right knee more straighten out more Hands down for hand stance left leg up Jump jump jump, but don't kick too much Use momentum rock into it But try to find that point where you pause before you come down jump so high that you can pause and then learn again Three more this is not grandma's class This is a class to make you sweat And become strong Plank pose inhale exhale chaturanga low push up back band inhale Exhale down dog take a moment And say booyah Ah Second side left leg out behind you bend an open stretch one breath in each pose Knee to nose look right kick the left leg out to the right fallen triangle Look forward two-legged plank pose Three-legged dog Scorpion plank scorpion tabletop back bend Three-legged dog Pigeon pose Three-legged dog Tiger pose Lizard lunge grab the back foot or splits Side plank maybe hover the left foot Flip dog huge back bend big side stretch Sit down forward fold nose to knee nose to shin Sit down forward fold nose to knee nose to shin Side plank again Left foot forward low lunge Take some time To get into the low lunge in the right kind of way where you're not squeezing your left hip tight and compressing stuff Grab the opposite elbow Lift up through your elbows drop your hips down, but lift your chest up So Arms up inhale exhale fold over your left straight leg flex the foot Nice crescent pose stand up tall arms overhead grab the ceiling drop down and keep pushing back up Hands to hips one-legged chair pose squat down until your right knee touches the ground Using all your left foot To push into standing grab the right knee pull it into the armpit Balance focus and relax your forehead Arms overhead right leg out Hands to chest warrior three Hands to chest warrior three Straightish line through the whole body bend your left knee square your hips And then relax your jaw And handstand time whoop Nice job guys three more one Two Three Vinyasa Let's meet at the back of the mat in a squat and say Shake it out Four tough rounds under our belt already more is coming, of course But enjoy it while you're in the middle of it we're halfway through the class Don't think about what we did or what's coming just be present. Let's throw in a crow or a baby crow so crow Lean onto your elbows lift the feet Baby crow might be easier or more difficult depending on who you are on your elbows Balancing with the knees on the triceps One of them is possible try one of them and if one is impossible try the other It's impossible it's possible when you do it right it might take a lot of tries to get it right though Back to a squat check it out. Let's meet in down dog and take three breaths So Let's go again, let's flow right leg out behind you bend and open inhale Exhale knee to nose look left fallen triangle Take one breath Look down two-legged plank boom Three-legged dog Scorpion tabletop Three-legged dog Pigeon pose arms overhead Arms down Tiger pose Lizard pose On this final lizard maybe grab the foot and slide into a splits at the same time pulling your heel towards your butt Oh god damn it through side plank Flip dog Forward fold Side plank Side plank Foot forward low lunge arms up grab the elbows big back bend and big forward fold Crescent pose One-legged chair pose hands to hips This time cross the knee on the outside of the foot Maybe sit all the way down and then come up again Push into the foot kicking the left leg out in front of you And then warrior three hands in front of the chest Hands to right ankle standing splits balancing standing splits And then come all the way up into eagle pose wrapping your left knee in front of the right Maybe wrapping the arms as well or just settle for funky chair pose We're basically doing pigeon pose on top of a chair pose Take a breath Left hand to left knee or left foot open position so like this or like this The right foot should be feeling this Right now don't give up for god's sake Right hand down left foot back half moon pose balancing in an open hip position And then settle for warrior two shake out your right foot boom take a breath in warrior two Dropping down into a half squat so left knee bends sit down into a deep squat Tap your left knee in the ground And then sit down on your butt and tap your left knee in the ground while you're sitting down and twisting So one more time come up off the ground tap your left knee And then sit down and twist tap your left knee One more round Nice and then come up into warrior two Right thumb points down left foot kicks up into the right hand Standing twist From here half moon maybe try to grab the back foot with your left hand take a moment Coming back to standing twist left foot up again Okay Switching the arms so left hand comes down like a reverse half moon Maybe grab the ankle here as well with the right hand From here hands down a few handstands let's go boom boom Boom boom boom boom boom boom boom boom boom boom boom boom Standing splits left leg comes through like a pistol squat hold on to your left ankle or your foot Balancing on your right toes or your heel And then sitting down on your butt rolling back into To Plow pose if your neck allows for it Maybe just hold on to your hips Or arms completely overhead But watch out for the neck if you are inflexible Or your hips are heavy today Don't do this so that you get a neck.

We didn't prepare the neck. So only if this feels great you do it Otherwise you stay here So Wheel pose Feet down lift your hips. So start in bridge Interlace the fingers and stay here if you want to go higher lift up Straighten your legs on your arms And breathe And Let's come back down knees together hands on the belly relax Yes Grab your legs rock and roll up and down Into a squat maybe another crow where you balance your knees on top of your elbows And let's meet back in a down dog, maybe do an extra back bend here through your vinyasa And let's meet for the final round take a breath in down dog inhale And say Nice job guys, let's go three-legged dog Knee to nose look right fallen triangle Two-legged plank three-legged dog Scorpion plank Three-legged dog Pigeon pose Tiger pose Lizard pose Maybe slide it out into a deep deep split Side plank Flip dog Forward fold Left foot forward Low lunge Forward fold High crescent pose, boom. Hands to hips, one-legged chair.

Sliding your knee all the way down to the outside, sitting down and then pushing back up. Right foot forward, arms up. Hands in front of the chest, Warrior III. Hands down, handstands, boom.

And one more boom. Come all the way up into standing again, right leg up. Eagle pose wrapping or funky chair pose. Grab your knee or foot, open up wide.

Switching to half moon. And then back to Warrior II. Settling Warrior II. Half squat so right leg bends, tap the knee first.

Sit down on your butt or fall down to your butt, twist and tap the knee. And then come up off the ground and do it three times. This is homework for everybody who is human is being able to do this exercise. Everybody who is a human should be doing this because there is so much good stuff in this.

Do this every day and every day you will not regret it. Warrior II left thumb points down. Right foot kicks up to the hand and then twist and straighten up. Half moon, maybe grab the back foot with your right hand.

Standing twist again, same position, grab the foot. Sitting the half moon, right hand down, left arm up. Maybe grab the back foot again. Why not?

Why not? Because you can't yet. Fair enough. Try again tomorrow.

And more handstands. Hands down and let's go. Oh damn left ankle, come on. Now it's alive again.

Standing splits, kick the right leg through, pistol squat, hold on to the ankle or foot. And then roll back, legs up or all the way back to plow pose. If you need momentum to roll back, you're probably not ready to do it well yet. The option is always to hold on to the butt and bend the knees, taking pressure off the neck.

Wheel pose, feet in the ground, hips off, bridge pose first. If you want more, go for a deeper back pen. My personal favorite is grabbing the ankles, coming up to the top of my head. Doing a full back bend without the shoulders or wrists included.

Dropping back down, relaxing. Getting all the way up to a squat into a crow. Stepping back through a down dog. At this point you have to decide to cool down or to do the whole thing one more time nonstop flow.

I'm going to do it one more time nonstop flow. You can stretch right now if you want, but if you're teaching a class you have to decide is this the time to do one more? Most of the time not, but we'll do it today. Right leg, fallen triangle.

Two legged plank. Scorpion plank. Pigeon pose. Tiger pose.

Lizard splits. Flip dog. Forward fold. Low lunge.

Forward fold. High lunge. Down legged chair. Sitting down.

Left leg forward. Warrior three. Handstand. Eagle pose.

Double foot. Half moon. Warrior two. Drop down.

Standing twist. Half moon grabbing the foot. Standing twist. Twisting half moon grabbing the foot.

Handstands. Left leg through. Option to pistol up and pistol down again. Rolling back into wheel.

Rolling back into plow. Into back bend. Crow pose. Vignasa.

Left side. Fallen triangle. Two legged dog. Two legged plank.

Scorpion plank. Pigeon. Tiger pose. Lizard.

Flip dog. Forward fold. Low lunge. Forward fold.

High lunge. Walling chair. Fighting warrior. Warrior three.

Handstand. Eagle pose. Open up. Half moon.

Warrior two. Dropping down. Standing twist. Half moon foot grab.

Standing twist. Twisting half moon foot grab. Handstands. Pistol.

Maybe all the way up. And plow pose. Let's meet everybody in the forward fold. Straight legs like this.

Bent knees like this. Flop them open like this. Whatever you want. It took us three minutes on each side to do the whole flow.

I cheated because I did this flow for seven, eight years. It might be one of your long term goals to be able to do that flow and talking at the same time without losing breath. All right. Some hip stretches.

Double pigeon. So either crossing your ankles or stacking your shin bones on top of each other. Leaning forward. If it looks like this, that's also fine.

You can sit up just doing it like this. If they kind of stack, you can lean forward. Just take seven, eight breaths in each side. Switching sides.

And then we'll do the other side. And then we'll do the other side. And then we'll do the other side. And then we'll do the other side.

And then we'll do the other side. And then we'll do the other side. And then we'll do the other side. And then we'll do the other side.

And then we'll do the other side. And then we'll do the other side. And then we'll do the other side. And then we'll do the other side.

And then we'll do the other side. And then we'll do the other side. And then we'll do the other side. And then we'll do the other side.

And then we'll do the other side. And then we'll do the other side. And then we'll do the other side. And then we'll do the other side.

Nice. Frog pose is insanely painful if you do it wrong. So if you do frog pose like this and it hurts like crazy, do frog pose upside down. Against the wall.

So you do this. And it does not hurt as much. You get that big nice opening without the pain. If you're fine with doing frog pose classic way, give it a try.

That's it. When I teach this, I always address the pinching problem. Where you feel when someone points in their hip crease and says it hurts here. That means you're not stretching.

You're compressing soft stuff between hard stuff. Two bones and things getting smashed between the bones. Long story short, don't do it. Do something else or move out of the pinch and into the stretch.

Become self-aware. Don't look for someone else's answers to your pose problems. The solution is always right there. Stop asking questions.

Start introspecting. And you will enjoy yoga immediately. Pigeon pose. That pose is so good to not be in anymore.

Pigeon pose. You did this a lot so you can probably go really deep into it today. It helps to have a sticky mat. If your mat is bad, of bad quality, your foot will slip and slide.

If you have a proper good yoga mat that is ridiculously expensive, this is the time it pays off to have one of those mats. It's because the foot is not slipping backwards. It stays in place and you can have a nice stretch for your right foot. Switching sides.

Pop switch. Not really. Slow switch. Switching sides.

Pop switch. Not really. Slow switch. Switching sides.

Not really. Slow switch. Not really. Slow switch.

Not really. Slow switch. Not really. Slow switch.

Not really. Slow switch. Not really. Slow switch.

Not really. Slow switch. Not really. Slow switch.

Not really. Slow switch. Not really. Slow switch.

Not really. Slow switch. Not really. Slow switch.

Not really. Slow switch. Not really. Slow switch.

The point of the class, the secret to the class we did today is to do really expensive, not expensive but difficult stuff progressively. So we do the same thing over and over and we add on and add on and add on making it more and more difficult but the things we did in the start becomes more and more automated we don't have to adjust and correct ourselves so much. I really like that. I appreciate that aspect of a ladder flow class.

And since I added in so many poses it's like a lexicon. You don't have to use all of the poses. You can cut out maybe 30% of the poses and still have the same kind of great flow with poses linking into each other. So just take this class as a starting point and make it harder or easier just by adding on or taking out the replacing poses.

Right, happy baby pose. Last pose. I'm doing happy butterfly. And then when you are completely spent, done and exhausted, lay down in Shavasana.

Inhale. Fill up, fill up, fill up, fill up. And let's go. Inhale.

Exhale. Inhale. Inhale. Inhale.

Inhale. Inhale. Inhale. Inhale.

Inhale. Inhale. Inhale. Inhale.

Inhale. Inhale. Inhale. Inhale.

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Inhale. Inhale. Inhale. Inhale.

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Inhale. Inhale. Inhale. Inhale.

Inhale. Inhale. Inhale. Inhale.

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Inhale. Inhale. Inhale. Inhale.

Inhale. Inhale. Inhale. Inhale.

Inhale. Inhale. Inhale. Inhale.

Inhale. Inhale. Inhale.