Rooftop Intermediate Flow: 34-Min Yoga Class for Grapplers

And then back to center. Lift. Sit down and squeeze. And drop the other way.

Before we do the second side, sit down in a straddle. And do push-ups. Bouncy push-ups. Maybe you're just touching the floor with your fingertips.

Maybe you're coming down to your palms or elbows. And then do the same thing just sideways. And then the same sequence again. Hands behind you.

Opposite leg to opposite knee. Lift up high. Sit down and squeeze. Drop sideways.

And then back to center. Lift. Sit down and squeeze. Crunch up.

And go the other side. And then back to center. Lift. Sit down and squeeze.

And sideways. And then back to center. Lift. Sit down and squeeze.

And the other side. Very nice. Grab your legs. Rock and roll.

Three more rolls. This feels so good. And then come all the way back into down dog. Walk it out.

If you have one side that is a bit stiffer than the other, spend some more time there. And then lift one leg out behind you. Take a small step. Lift the other leg.

Keep walking like this. And then place your feet in the ground. Walk the hands up. Half lift.

Bend the knees a little bit. Lean forward into the toes. And then slide your hands down to the ankles. Shake your neck.

Shake your shoulders. Bend your knees and stretch a couple of times. And then come all the way up to standing. Arms overhead.

Grab the elbows. Hip circles. The other direction. And flip the palms.

Interlace the fingers overhead. Lift your heels. Come up on your toes. Look up.

Inhale. And heels down. Fold forward. Exhale.

Half lift. Inhale. Stepping back. Plank.

Lower down. Three, four or five back bends. Your choice. Smaller big back bends.

I recommend starting with the smaller ones. And let's meet back in down dog. Drop the heels to one side in down dog. Side stretch.

And switching sides. Come back to center. Bend your knees. Take a middle jump so you're jumping halfway forward like this.

And then jump as far as you can. Half lift. Inhale. Fold forward.

Exhale. Keep rolling with this flow. Arms overhead. Inhale.

Exhale. Fold. Half lift. Inhale.

Walk or jump back. Three back bends or four or five. And back to down dog. Let's add some spinal rolls.

Lift your heels. Look into your belly button. Round your upper back. And then roll all the way to plank.

Keep your back rounded but drop your hips. And then place your knees down and roll your shoulders back and allow your chest to come through. Lift your jaw and stretch your your throat. And then tuck your chin to your chest.

Get back the rounding in your upper back. Drag your knees forward as you're coming up. And roll all the way back. Let's do that again.

Lift heels. Round and roll. Until your knees touch. Then chest comes through.

Stretch the throat. And then reverse. Really engage and lift. Engage and lift.

Very nice. Take a breath in down dog. Bend your knees and look forward. Take one jump first.

And then a middle jump. And then the whole way. Half lift. Inhale.

Fold forward and stay here. Grab your elbows and take three breaths. Maybe moving from side to side. Nice.

Sit down on your butt. Grab your ankles or your feet or your knees. Lift your chest. Glue your feet together.

And then lower down halfway down. Hands behind your head. Right knee to left elbow. Push them together and push your head back into your fingers.

So you're squeezing the elbow and knee but you're pushing the head back. And then switching sides. Squeeze and push your head back. Switch again.

Squeeze and push back. So we're not going for the maximum crunch. We're going for the best possible posture here. Instead of crunching up and feeling miserable, we're trying to create length while we're squeezing.

Again. And then feet down. Hips up. Take three breaths.

Breathe into your belly and stretch your abs. And then rock and roll. Maybe release the legs and just rock and roll. Without grabbing your legs.

Let's roll all the way up. Chair pose. You can have wide knees for this one. So butt back.

Chest up. Arms either up or hands behind the head. Like a deadlift or a squat. Knees are pushing out.

Big toes are pressing down. We don't want the opposite. We want to spread the knees. Engage the outside and sit down deep.

Inhale, look up and exhale fold forward. Half lift. Inhale. Step or jump back.

You can add in a crow if you want. Just quickly. Go for a cobra or an up dog but do a couple. And then back to down doggy.

Stretching your right leg out behind you. Keep the hips square for this one. Bend the knee and then roll your knee to your left elbow. Maybe you don't touch but try to squeeze here.

Maybe you put the right foot into the left knee. And then again, stretch your leg back but don't open your hips. And then try to do the same thing. Just lift your right leg up.

Open your hips. And then try to do the same thing. Just lift it a little bit higher. And then again.

One more. Lift, lift, lift, lift, lift. And stretch the leg one more time. Knee to nose.

Place the foot in the ground. Come up on your fingertips and move the foot using the toes to come up into crescent pose. So we're here in a high lunge. Look at my back heel.

It's not here. The back heel lifts. And if you have a narrow stance you can step out a little bit wider. The further down we go the more we pull the legs together.

So you can come really deep but don't do this. Keep the hips square and suck it together. And then from that base lift the whole spine. So less of this, more of this and more of this.

Yes? Arms overhead. No hands in front of chest. Hands in front of chest.

Take a breath. And then kick the left leg out forward. Boom just for a second. And then down to standing splits.

Hands in the ground. Square hips. Jump up and try to slap your left knee with your right foot. Just quickly like this.

A couple of times. And then plank. Belly. Two or three back bends.

And then back to down dog. Take a breath. Stretch your left leg out behind you. Don't open the hips.

Split the legs as much as you can. Roll the knee to your right elbow. Left leg out. Inhale.

Knee to elbow. Maybe glue the foot to the knee. And one more. Get it as high as you can.

And then knee to face. Come up on your fingertips. Place the foot down as far forward as you can. And help it the last bit.

And come up into high lunge crescent pose. Back heel moves forward. Hips drop. Feet pulls together.

And chest lifts. Hands in front of the chest. And then kick the leg forward. And then all the way down to standing splits again.

And slap the right knee with the left foot. One and two. And vinyasa. Plank pose.

Down to the belly. Three back bends. If your back is okay you can push it a little bit to the edge. And then back to down dog.

Bend your knees and jump forward to a squat. Sit in squats for five breaths. Chill out here. And then roll back.

Arms overhead. Legs overhead. And then lay down. Splitting the legs.

Arms as far to the left as you can. So left leg is up. And both arms try to come with the triceps as far up the knee as you can. Come with the triceps as far up the knee as you can.

Keep the posture good. Don't crunch your neck. And then switch sides. So engage the fingers and toes and let your arms and legs follow that guide.

Switch again. Good posture. Relaxed face and neck. Switch again.

And then rock and roll up and down. Let's meet in chair pose again. This time in chair pose come up on your toes. Maybe hands on head.

Think deadlift here. Deadlift or squat. Good form. Good posture.

And then exhale fold. Half lift inhale. And maybe add in a crow with feet together. Maybe crossing your ankles and lifting your heels to your butt.

Step or jump back. Three back bends. And let's meet in down dog for another round of salutation B. Right leg out behind you.

Bend the knee. Don't open the hips. Knee to nose. Try to touch the nose to the knee.

Almost, almost. Two more. One more. And now on the last one.

Foot between the hands. Try to place it further than last time. Really lift round your back to get further. And then come up into crescent pose.

Hands in front of chest. This time bring your left knee up as high as you can. And look towards the left. So turn your body to the left.

You don't have to look over the left shoulder but twist your chest to the left. And then stepping back. Crescent pose. Left elbow comes to the right knee.

Look down on your right foot. Balance your body over the center line and push your hands together so that you're twisting your lower back and a bit your upper back but your neck looks down. Lean forward into the foot. Lift your toes a little bit so that you're really pushing down through the center of the foot.

And push a little bit harder on the elbow with the hands. Nice. Arms overhead. Oh, inhale.

Hands down, standing split. Exhale. Two options. Grab the ankle with one or two hands.

That's option one. Option two. Jump up and switch legs. Stay here for three minutes.

That's option one. Option two. Jump up and switch legs. Stay here for three or do three jumps.

And then vinyasa, three back bends before we do the second side. Back to dog. Left leg out behind you. Bend the knee.

Don't open the hips. Knee to nose. Really try to get it forward. Two more.

Round and squeeze and hug. Last one. And now roll the knee as far forward and up as you can. Place the foot down.

Come up into crescent. Hands in front of chest. Kick the right leg out. Maybe bend the knee and then turn towards the right.

Twist and balance. And try to balance your hips and your shoulders and head over the left foot. If you have bad balance, you probably have bad positioning of your hips and your shoulders. If you can structure them in a more or less straight line over the foot, you're going to have much better balance.

Stepping back to crescent. Turning left. Bending the left knee. Elbow to upper knee.

Keep looking down. Don't crunch your toes. Don't bend your knees. Keep your knees straight.

Keep your knees straight. And then you're going to do a full circle. And now we're going to do a full circle. And then we're going to do a full circle.

And then we're going to do a full circle. And then we're going to do a full circle. And then we're going to do a full circle. And then we're going to do a full circle.

And then we're going to do a full circle. And then we're going to do a full circle. And then we're going to do a full circle. And then we're going to do a full circle.

And then we're going to do a full circle. And then we're going to do a full circle. And then we're going to do a full circle. And then we're going to do a full circle.

And then you're going to be using your lower back. And then you're going to be using your lower back. But keep driving the right heel back to have a firm foundation. But keep driving the right heel back to have a firm foundation.

You can't follow the twist with the right knee because then you become unstable. You can't follow the twist with the right knee because then you become unstable. So push back with the right heel and push hard into the right elbow. So push back with the right heel and push hard into the right elbow.

And lift your big toe on the left foot. And lift your big toe on the left foot. And lift your big toe on the left foot. Okay, arms over head.

Okay, arms over head. That was a tough one. So now we're doing splits. Two options.

Grab the ankle. Or switch the legs. Or switch the legs. Yabba.

Hup, hup, hup, hup, hup, hup. And maybe then breathe with the nose. And maybe then breathe with the nose. One more second.

One more rep. Come all the way down to your belly. Come all the way down to your belly. Nice and slow.

Plank. Lowering down. Stay on your belly. Two options.

Either grab the ankles for a bow. Or do a belly twist. Or do a belly twist. So if you want more intensity, choose option A.

If you want more relax, choose the belly twist. If you want more relax, choose the belly twist. Switching sides if you did the belly twist. You don't have to lift super hard and super high if you're doing the bow.

You don't have to lift super hard and super high if you're doing the bow. More intensity does not equal better effect always. More intensity does not equal better effect always. Sometimes not always.

Sometimes not always. And then relax. Come up into And then relax. Come up into turtle.

Nice. And then lay down on your back. Right ankle to left knee. Right ankle to left knee.

Thread the needle. Thread the needle. AKA triangle from closed guard. Relax your face again.

We had a nice little sesh. We had a nice little sesh. Give the body and mind some time to appreciate that feeling we created. And the feelings we burned away.

And the feelings we burned away. Switching sides. Switching sides. One of our great enemies in the yoga practice.

Not in the yoga practice, but in the yoga practice defeats. is lethargy. Lethargy. If you don't know what that means, take some time to google it.

L-E-T-H-A-R-G-Y. Lethargy. Lethargy. Very difficult to say.

We all experience it to some degree. And and for me yoga practice is the antidote of lethargy. Chill twist on your back. Knees towards the left.

Elbows open. Oooooooooooooooooooo There is something nice going on in the lower back. I can tell. Relax your face.

Relax your fingers. And nice and slow. Yoooooo Switch sides. Two more breaths in the twist.

And then back to center. Choose if you want to do shavasana. If you want to do a nice and long shavasana, hit pause on the video. And stay for as long as you like.

I'm going to finish in seated. And just enjoy being alive. It's not going to last forever. Take some breaths.

And just deeply appreciate life, the universe and everything. Thank you for watching. If you're still here, arms over head. Big inhale.

Hold on top. Then exhale. Namaste. Big acknowledgement to you and me for doing this together.

Love you guys. And I'll see you in the next video. See you in the next video or see you on the mat.