Pre-Tournament Yoga Flow: 53-Min Competition Prep for BJJ

Breathe out, let go. On the next inhale, all the way to the ceiling. Release your arms to the side. Breathing in, sun salivations.

Breathe out, lean forward. Breathe in, extend. Hands down, step or float back. Plank, breathe in.

Weight forward, low push up. Squeeze your elbows in, flatten out one foot, the other. Keep doing them like this, the whole class. Upward facing dog, shoulders back, chest moves through the arms.

Press your feet down. Push up on the way back. Downward facing dog, heels to one side. Switching sides, stretching your waist, stretching your ribs.

Spread your fingers wide, super wide shoulder blades. Come back to the middle, roll forward through your spine to plank. Lean forward, low push up, back to plank. Back to down dog.

Feet together, bend your knees, look forward. Breathe in and prepare biceps forward. Float when you breathe out, land your feet. Breathe in, extend forward.

Breathe out, grab behind your calves, pull yourself down. Breathe in all the way up. Hands release. Breathe in, lift your arms maybe on your toes.

Breathe out, forward. Look forward, extend when you breathe in. Hands down, on your toes, lean forward. Press yourself back to low push up.

Flatten out the first foot, the other. Then up dog, breathe in. Extra push up to plank. Down dog.

This time roll forward. Feet are as wide as your hips. All the way to floating up dog. So lower your hips, keep your arms and legs straight.

Move from left to right, right to left. And on the way back, chin to chest. Lift your chest, lift your belly, lift your butt on your toes. And down, one more round rolling forward all the way.

Pointing your heels to the ceiling, fingers forward. Rolling back. Feet together, bend your knees. Try to kick your butt with the heels.

Landing behind your hands, breathe in, look forward. Breathe out, fold. All the way up, breathe in. Hands release.

Interlace your finger behind your back. So lift your chest, press the knuckles down, breathe in. Keep the hands where they are, fold forward without letting your shoulders point to the ground. So lift your shoulder blades back.

Bend your knees, release your hands. Air pose, breathe in. Breathe out, fold forward. Lift your heels on your toes.

Knees to elbows, lift your heels. Crow pose. Shoulders in line with the elbows. Float back to low push up.

One foot, then the other. Then up dog, stretch, stretch, stretch it out. Double push up, plank. Down dog, roll forward to plank.

Lift your left arm, side plank. Both shoulders back, look to your left hand, spread, spread your fingers and lift the left foot. Concentrated but relaxed. Focused and aware.

Switching sides, plank. Side plank, lift the right hand. Both shoulders back. Hips forward and up to lift the right leg.

Look to your right hand, keeping the balance as good as you can. Back to plank, low push up. Back to plank, down dog. Fit together, bend your knees with straight legs this time.

Pike forward and land with bent knees. Breathe in, look forward. Breathe out, relax. Bend your knees and hook your big toe, elbows to the side.

If you can't grab the toes, grab the gi. Elbows to the side and press your legs into your hands so you're trying to widen your legs without moving your feet. Knees can be bent, knees can be straight, relax your head. Then sit down in chair pose, lift your arms, breathe in.

Come back to stand. Again, interlace your fingers. The other way behind your back. Lifting the chest, moving the hips forward, breathe in.

Breathe out, folding forward. Releasing the hands, breathe in. Chair pose, deep hips. Breathe out, fold forward.

Knees to elbows, lean forward. Crows, try to straighten your arms this time for crane. Jump down, lift your legs. Jump back to low push up.

Flatten out your feet. Upward facing dog. Breathe in, prepare. Breathe out, low push up.

Back to plank. Back to down dog. Roll forward to plank. Find plank, strong plank.

Move your feet back so you can come down on your forearms, hands together. Lifting your right foot off the ground. Melting your chest forward to your hands. But engaging the belly, engaging the left leg.

Pushing out through the right heel. Switching legs, lift your left heel. Keep breathing, shoulders back, press the hands together. Switching legs again this time.

Pull your right knee forward so far. It can't touch the ground but still try to bring your right knee as far forward as you can. Five. Four.

Three, try to lift your heel to the butt. Two. One, step back. Switching, lifting the left.

Pulling the left knee forward and up. Lifting the heel. Five. Four, keep going.

Three. Two. One, step back and slowly lay down on your belly. Interlace your fingers behind your back.

Maybe only hook your thumbs. Lifting the chest, engaging your back muscles. Lift, lift, lift. Three.

Two. Look up. One. Hands release.

Toes to the ground. Breathe in and prepare. Lift your knees, hips and chest back to plank. Back to dumbbell.

Bend your knees, look forward. Try to frog jump. Find the balance in the air. You can give it several tries.

Biceps forward. Relax your neck. Land with your feet. Breathe in, look forward.

Breathe out, fold. All the way up, breathe in. All the way down to the ground, breathe out. Breathe in, extend.

Hands to the ground. When you jump back now, feet together on your toes. Try to lift from the floor when you're jumping back. So lean into your hands.

Press with your whole palms. And try to lift up before you jump back to low push up. Up dog. Push up.

Plank and down dog. Stretch your right leg out behind you. Bend the knee, open the hips. Roll your right knee to meet your right elbow.

Keep lifting the heel as much as you can to your butt. Stretch your leg out again. One more time, knee to right elbow. Lifting the heel as high as you can behind you.

Roll the right knee to your nose. Place the foot down on the ground. On your fingertips, look forward. Arms back.

Breathe in, extend the arms. Breathe out, stay here, arms go back. Breathe in, look forward. Breathe out, arms back.

One more round. Breathe in, forward. Arms back. Last round, breathe in, hands all the way up.

Lift. Stay here for three pulses. Breathe in and lift. Breathe out, lower down into your hips.

Breathe in, lift. Squeezing the feet together. Breathe out, down. One more round.

Breathe in, up. And breathe out, down. Arms come down in front of your chest. Breathe in, circle your arms up.

And down. Up. Breathe out, down. Last round, breathe in, up.

Left hand to the floor. Right hand to the ceiling. Circle your right arm. Three big circles.

Keep your left leg engaged and super straight. Sink into your right hip. Left shoulder is back. From here, go back to side plank.

Try to grab your right knee. Lifting as high as you possibly can. Look to the ceiling. Two.

One. Place your right foot behind you. Lifting your hips with your feet. Looking into your right palm.

Lift, lift, lift, lift, lift. Breathe, breathe, breathe, breathe. And from here, right hand down. All the way through vinyasa.

So, low push up. Up dog. Low push up. Plank down dog.

Other side. Stretching left leg out behind you. Bend the knee, open the hip. Left knee meets the left elbow.

Strong arms. Stretch the right leg. Left leg out behind you. One more round.

Knee to elbow. Foot out high. Foot out high behind you. Rolling knee to nose.

Foot between the hands. Look forward on your fingertips. Squeezing the feet together. Arms release behind you.

Breathe in, stretch the arm forward. Breathe out. Down. Pulling the left hip back.

Breathe in, arms forward. Breathe out, arms back. Moving the right hip forward. Squaring your hips.

Breathe in. Breathe out. On the next round, breathe in all the way up to crescent pose. Lower your shoulders.

Lifting the sides of your body to the ceiling. Spreading your fingers. Breathe in, lift. Breathe out.

Sink into your hips. Breathe in. Creating good base. On our feet.

Breathe out. One more round. Breathe in. Breathe out.

Breathe in. Hands in front of your chest. Three rounds. Circling rounds when you breathe in.

Breathe out. Breathe in. And on one more round. Right hand down.

Lift the left hand. Circle the left shoulder. Right shoulder back. Sink into your left hips.

Straighten your back leg as much as you can. And on the next circle, find a smooth transition. To grab your left knee. Lifting the knee.

Lifting the chest. Lifting the hips. Foot releases behind you. Lifting your hips with your feet.

Lifting your chest with your right hand. Look into the left palm. Relax your neck and breathe. Look down.

Find your vinyasa. Left hand down. Low push up. Flatten the feet.

Up dog. Back to down dog. Take a couple of breaths here in down dog. Wide shoulders.

Relax your neck. Long spine. Bend the knees if it's too tight. Look down straight into the ground.

And move your forearms down to the ground. Without moving anything else. So we're moving from dog to dolphin. Moving your chest back.

Opening your shoulders. The stronger your upper body, the stiffer you will be here. No problem. Feet together and walk it forward a bit.

Lift your right leg up behind you. On your toes. Stay here. Or slowly start to lift off the ground.

Four. Three. Come on. Do it.

Two. One. And back to dolphin. If this was too much, try to put your hands together.

It will be more difficult to balance. But maybe it's nicer for your shoulders. Lift the left leg. And start picking it up.

Nice and slow. Maybe your head touches the hands. But not too much pressure into the hands. Three more.

Two. One. Back to dolphin. Make sure your hands are planted in the ground.

And your hands are in the ground. And your hands are in the ground. Bend your knees. Look forward.

When you breathe out next time. Straight forward to low push up. Up dog. Low push up.

Down dog. Bend your knees. Look forward. This time, feet wide.

Jump with a split. And jump back to dog. Up and down a few times. Split.

All the weight into the fingertips. Looking straight between your thumbs. And now, walk forward or land in a straddle. Start bending.

One knee. And one knee. So from side to side. You can grab your ankles if you want to here.

So from side to side. Low, low, low. Stretch your left leg straight. Look behind you.

And do a push up behind you. Without touching the ground. With anything else in the palm. Switching sides.

Stretching the right leg. Look behind you. Do a push up. Maybe you are here.

Maybe you are all the way down. One more. Time on each side. Switching again.

Capoeira style. All the way back to the middle. Jumping the feet together. Breathe in.

And breathe out. All the way up. Breathe in. And now when you breathe out next time.

Low push up. Hands to the ground. Float back. Up dog.

Breathe in. Prepare. Breathe out. Low push up.

Plank. And download. Two breaths of rest. And download.

One. Two. Walk your hands back. Half way.

Bend your knees and sit your legs through your hands. Cross the knees. Cross the ankles. Bend your knees.

Sit through. And done. Lift your chest. Grab your hamstrings.

Lift the feet. Stay here. Finding the balance. The more you lift your chest the easier it will be to breathe.

The more you engage your legs together and out. The stronger you will become. The more. The less fatigue you will feel in the belly.

So squeeze the legs. Push the legs. Let go of one hand. And let go of the other.

Breathe in and smile. Breathe out. And down. Breathe out.

Stretch your legs. Heels almost to the floor. Breathe in. Pull it together.

Breathe out. Lower down. Breathe in and up. Breathe out.

Maybe even lower. Breathe in and up. Even lower. In and up.

Even lower. But don't let your shoulder blades touch the ground. Breathe in and up. And down.

And up. And up. And down. Stay down here for five.

Four. Lifting your shoulder blades. Lowering your heels. Three.

Two. One. Come back up. Hands and feet to the ground.

Breathe in. Lifting your hips. Lifting your chest. Breathe out.

Lift your butt. Lift your heels off the ground. Breathe in. Lift your hips.

Breathe out. Lift your butt and heels. Breathe in. Lifting.

Breathe out. Lifting. Breathe in. Last round.

Breathe out. Lift your butt. Five. Four.

Three. Two. One. Sit down.

Start rolling up and down. Roll, roll, roll. Up to squat. Forearms to the ground.

Elbows to the triceps. Lean forward. For low crow. Nose.

Half an inch from the ground. Lifting your heels. Up into your butt. Pressing all fingers down.

Holding here for five. Four. Three. Two.

One. Step one foot back. Other foot back. We're in low plank.

Holding here for three breaths. Adjusting shoulders back. Chest forward. Lift your knees.

Lift your belly. And let's do low side plank. And let's do low side plank. And let's do low side plank.

And let's do low side plank. Lift the left hand up. Put your left foot behind you. Lift the arms straight up to the ceiling.

Lift, lift, lift, lift. And breathe nice and slow. Lift your hips even more. Switching sides.

Left forearm down. Lift your right hand up. Right foot behind you. Lifting the hips.

Lifting right hand up. Lifting left hand up. Lifting the hips. Lifting right hand.

One more focused conscious breath. Back to low plank. Back to high plank. Low push up.

Upward facing dog. Low push up. Downward facing dog. Downward facing dog.

Take child's pose for five breaths. Forehead to the ground. Relax your arms. Breathe into your lower back.

Two more breaths in child's pose. Resting position. Finding your center once again. By breathing in and out.

With awareness. Forward to plank. Toes under. Back to down dog.

Stretching the right foot out behind you as high as you can. Bend the knee. Rolling the knee forward to your nose. Put the knee almost on the ground.

Look forward. Melt your chest forward. Then when you breathe out knee to nose. Knee down.

Look forward. Knee to nose. Knee down. Look forward.

Knee to nose and put the foot between your hands. Breathe in rise to crescent pose. Breathe out. Put your fingers behind your back.

Finding crescent with a back bend here. So wiggle your left foot backward until you can bend into the right knee. Stretch the left hip flexor. The forward side of the left hip and left quadriceps.

Your left leg. Lift, lift, lift. And now balance on your right foot. Lift the left knee in front of you.

And now balance on your right foot. Lift the left knee in front of you. Holding balance here. And then slowly slowly start stretching the left foot out behind you.

Three. Two. One. Hold the foot but lift the arms.

Breathe in. Breathe out. Move to warrior three. Rest.

Stretching the left foot out, out, out. Find a straight line in your back and in your left foot. Move back to crescent pose by bending your right knee. Back to crescent.

Take your left triceps and put it on your right knee or right thigh. Stay here or make a fist with your left hand and put your right hand on your left fist. And twist here. If you can't keep the balance put your knee down.

But try your best to twist your chest to the right. Look over the right elbow. Breathe here. Three.

Two. One. And look down. Now plant your hands to the right.

Outside of your mat. Out to the right. And slowly start stretching your right leg and lift into an arm balance here. Three.

Two. One. And come back up. This is difficult but put the right foot back into the twist.

Finding the twist again. And then hands to the ground. Right foot under your belly. Lift left foot.

Go for handstands. Up and down with split legs. Please keep the legs straight. Don't try to put the legs together.

Keep them in an L shape. And breathe when you're lifting yourself off the floor. Up and down. All the weight into your fingers.

Up and down. Up and down. If you breathe out when you're lifting it's easier. Down and up.

Up and down. All right. One more round. Lifting the left foot to the ceiling.

Stretching the right behind you. Walk back to plank. Low push up. Up dog.

And unload. One breath here. Side out. And then lift.

And then lift. And then lift. And then out. Left leg out behind you.

Roll the left knee towards the nose. Knee almost to the ground. Look forward. Breathe out.

Squeeze it together. Breathe in. Look forward. Breathe out.

Crunch it together. Breathe in. Forward. Lifting your knee.

Placing the foot between the knees. And the foot between your hands. Breathe in. Rise to crescent pose.

Interlacing the finger opposite way behind your back. So wiggling the right foot back. Sinking into your hips. Pulling the left hip back.

Pushing the right hip a bit forward. Back bending here. Lifting, lifting, lifting. Looking up.

Nice and even breath. Finding the balance in the left foot. Lifting your right knee. Straightening your right leg slowly out in front of you.

Three. Two. Keep the standing leg straight please. One.

Keep your foot lifted. Hands breathing in. Breathing out. Warrior three.

Hands in front of the chest. Straight, long, tall. Nice looking back. With a straight right leg.

Moving back to crescent pose. Right triceps to left thigh or knee. Right fist. Gets grabbed by the left hand.

Twisting your chest to the left. Maybe open up even more and look over your left elbow. Maybe place the knee on the ground. But try to keep it off.

This is a challenge class. So do your best to challenge yourself. It's not a yoga competition but you're preparing for a jiu jitsu competition. So make it hard for yourself.

But try to find ease in the challenges. Look down. Place the hands into the ground. Lean your weight into your arms.

Lifting your hips. Spreading your fingers just like a low push up. But now you actually get support from the left leg. Three.

Two. One. And come back. Do the twist.

Holding for one more breath. Hands down to the ground. Foot under belly button lifting the right leg. Let's go.

Up and down. Breathe in preparing standing split. Breathe out. Lifting up.

Up and down in your own pace. Biceps forward. Relax your neck. Keep breathing.

No matter how tough of a pose you do. No matter how big the challenge. Keep breathing. Doesn't matter if your hand is standing.

If someone is railing and choking you. Keep breathing. Keep focused. Two more rounds.

Up and down. One last round. Back to the low push up. Up dog.

Low push up. And down dog. Three breaths. In downward facing dog.

Wide shoulders. Relax your belly. Let the breath escape. Let the breath escape.

Let the breath expand your lungs in all directions. Walking the hands back to the middle of the mat. Look forward. Bend your knees.

Sit your legs through the arms. Maybe even float up. And then down. Straight legs this time.

Grab your deep hands. Or grab behind your calves. Sit here for five breaths. Three more.

Lift your chest. And one. Cross your legs. Fist to the ground.

Lift yourself up. And sit down again. This time with straight legs. Let go of your coughs.

Lift your chest. Spread your fingers. Spread your toes. Happy face.

This is called boat guard. It's impassable. You can try to pass this but you're so strong in your core. Nobody will even try to pass this boat guard.

One more breath. Cross your legs. Opposite leg in front. Fists to the ground.

Lift your knees into your shoulders. Lift up. Sit down again. One last round.

Lift, lift, lift. Four more breaths. Two more. Lift one last round.

Lift, lift, lift, lift, lift, lift, lift. Jump back. Back to low push up. Stretch out your hip flexors.

Three breaths in upward facing dog. And then again low push up. Back to down dog. Stretching your right leg out behind you.

Opening the hips. Rolling the knee to your right shoulder. Holding here three, two, one. And then place your foot down on the outside of your right hand.

Stay here for five breaths. Stretching the left leg as straight as you can. Lifting the knee. Chest forward.

If your wrists hurt, then on your knuckles. Moving the chest as far forward as you can. And then start squeezing your right knee into your right triceps or your left hip. If your knees hurt, then on your right shoulder or elbow.

One more breath here in lizard pose. Now, this is a challenge. Hands down. Let's go for twenty.

So switch your legs as silently as you can. Switch. Switch. That was eighteen.

Switch. Sixteen. Switch. Keep breathing.

Switch. Fourteen. Switch. Float.

Twelve. Breathe. Half. Switch.

Eight more. Switch. Spread your fingers. Switch.

Four more. Switch. Switch. Last two.

Try to float in the air. Switch. And switch. Now, left knee to the ground.

Try to get your elbows to the ground. You can move your right foot out from your body to get more space here. If this is too much, then just on your knuckles. But try to point your right toes out to the side without lifting the big toe.

So the hips, you sink into the right hips. You can rest your forehead on your knuckles if you want to. Three more breaths. Keeping your focus, keeping your composure.

Keeping your focus, keeping your composure in this pose. Hands to the ground. Lift your heel to your butt. Stretch your right leg out behind you.

Back to down dog. Left leg up behind you. Open the hips. Left knee to left shoulder.

Three. Two. One. Place the foot down.

Five breaths here. Maybe on your knuckles. Super straight back leg. Squeezing the knee into your triceps, shoulder.

Chest forward. Chest forward. One more breath. Now move the foot back a bit.

Hands to the ground. Lift your right knee as high as you can. Half cartwheels from side to side. So first on your toes and then when you breathe out, lift up and switch sides.

So open the hip every time. Spread your fingers every time and move your weight into your hands. Lift and switch. Make this into a floating stretcher size.

So really stretch your legs away from each other. Let's go from side to side. 30 seconds more. Lifting up.

Maybe even catching the balance. Foot down. Go, go, go. Side to side without pinching your neck.

Keep breathing. From side to side. Four more rounds. One.

And two. And three. And four. Stretch your right leg out behind you.

Back to lizard pose. Maybe even down on your elbows and rest your forehead. Right knee may touch the ground. Point your toes out to the left on the left foot.

Don't lift as sickle. Try to press your big toe down. Back to focus. So what we just did maybe was putting all our energy into passing the guard.

And well after 30 seconds we finally managed to pass the guard. It is also important for us to be able to savor that feeling of having worked hard and accomplished something. So if you're here in north, south or side control just finding your breath feeling the guy under you freak out. Just breathe five times here to establish the points but also finding your plan how to submit the guy from here and not lose the position or lose the fight.

Hands to the ground. Lifting the heel to the butt. Stretching the left neck out out out behind you. Back to down dog.

Float forward and release. Back to down dog. Float forward to forward fold. Breathe in.

Breathe out. Sit down on your toes. Heels meet the butt. Squeeze the legs together.

Stay here. Interracing the fingers behind you. Balancing on our legs. Squeezing the hands together.

Lifting the chest. Now challenge your legs as slow as we can go. Just one round. All the way up.

All the way down. Start lifting. Start engaging. If this hurts your knees you can lean forward.

If it doesn't hurt your knee lean back. The more you lean back the stronger your legs will get. But don't injure your knee. All the way up on your toes.

And again slowly slowly all the way down. Leaning back. Lifting your heels. Squeezing, squeezing, squeezing.

Stop in the middle. Breathe in. And breathe out. Continue.

All the way down. Hands to the ground. Find crow pose. And slowly tilt forward until the top of your head touches the ground.

Headstand. Start lifting one knee up. Then the other for tripod headstand. Find the balance here.

If you have good balance stretch one leg up. And super slowly bring the other leg up to meet the feet together. Five breaths in tripod headstand. Flipping our perspective upside down.

For three more breaths. Squeezing the elbows together. Start lowering down. We're going back to crow.

Knees to triceps. Lifting up into crow. And shoot it back to low push up without dipping your shoulders. Uppercut.

Uppercut. Save some energy for low push up. Back to down dog. Okay guys, last round.

Stretch the right leg out. Rolling the right foot on the outside of your right hand. Kicking your left leg through. Lifting it back.

Stretching the right leg out. And now switch leg handstand. Kick your legs, land on your right leg. Same thing on the other side.

Rolling the foot to the outside of the hand. Hook forward. Kick your right leg through. Bring it back.

Left leg out and switch leg. Let's go for this. Switch. Roll it forward.

Kick it through. Back with the right foot. Switch leg handstand. Left foot forward.

Right leg through. Bring it back. Left leg out. Switching legs.

Right foot forward. Kick the left through. Bring it back. Right leg out.

Switching in the air. Left foot forward. Kick it through. Bring it back.

Bring it back. Left leg out and down facing dog. Jump forward to a squat. Land the feet wide.

Press the hands together. Lower your chin to your chest. Finding back to your centre. Feeling what kind of vibration you have created throughout your whole body, your whole mind, your whole being.

Feel the vibration that you yourself are creating by just breathing and moving with awareness. Slowly start sitting down. Roll all the way down to the ground and squeeze your knees into your chest. Let's do plow pose which means upside down guard.

Feet up. Roll back on your shoulders. Feet can touch the ground. You can also grab your ankles here.

Make sure your neck is okay here. If you want to take your legs wider, please do so. Bend your knees and grab the outside of your feet. Slowly rolling down onto your back.

Opening up our guard by pulling the knees down, flexing the feet. Let's end our challenging practice today with a couple of minutes of Savasana which means resting pose. Your body is still as a corpse. The only thing that is moving is your breath in and out in its own pace.

So let go of all the remaining tension and all anxiety. Let go of all movement. Relax your face. Relax your jaws.

Relax your tongue and fingers to help your mind be still. Let your breath create waves of relaxation throughout your whole being. Finally let go of the breath to just let it be by itself and be still. Relax your jaw.

Relax your tongue. Relax your jaw. Relax your tongue. Relax your tongue.

Relax your tongue. Relax your tongue. Relax your tongue. Relax your tongue.

Relax your tongue. Relax your tongue. Relax your tongue. Relax your tongue.

Relax your tongue. Relax your tongue. Relax your tongue. Relax your tongue.

Relax your tongue. Relax your tongue. Relax your tongue. Relax your tongue.

Relax your tongue. Relax your tongue. Relax your tongue. Relax your tongue.

Relax your tongue. Relax your tongue. Relax your tongue. Relax your tongue.

Whispering. Gradually. Girlish breathing. author is masoriented with the word Put your knees into your chest Grab around your legs Start rolling up and down and come to a seated position.

Rest your hands on your knees. Let your shoulders drop again. Take in the feeling of being completely alive and vibrant. We only need a few things to be happy.

We need people around us that we can love and that love us. We need Jiu Jitsu. We need to move like this and breathe with the yoga. And we need nutritious food.

We need something of value to do. And that's more or less it. So make this part of your daily life. Feed your body with nutritious food and spread the love that will bubble up from inside you all around.

And take care of yourself, take care of everybody around you. Thank you guys for practicing with me. See you after the European Championship. I hope to see you on the mat there.

Take care guys.