Side-Body Stretches for BJJ: 10-Min Oblique Stretch (10-for-30 #29)

Bring the hands down. And you know what? Find your plank position. Find your plank position so we can work into a back bend.

Lowering the entire body to the ground. Elbows under the shoulders. Moving into Sphinx. Using the hands to pull the shoulders up and forward.

Well, not the shoulders. The whole torso up and forward. You actually kind of want to pull your shoulder blades down and back into your back pockets. They'll never get to your back pockets, but they always want to go there.

Letting that go. Hands under the shoulders. Hips to heels first. So when you're ready, tucking the toes.

Hips up and back for dog. Step the left foot between the hands for your Warrior II. Take a look at the front leg. Make sure it's strong.

Make sure you can see your toes. Back leg strong. Reach the back arm, the right arm back. Left arm up and over for a side stretch.

And other side. From your toes all the way to the top of your hand as you rest your left arm on the leg. Moving between these. Inhale to center.

Exhale, side stretch. Inhale to center. Exhale, side stretch. One more each side.

Last one. Inhale to center. Face both toes to the side of the mat. Hands on the hips.

Torso up. Gently bend the knees and hinge the torso down. Hinge the upper body down, allowing a stretch through those hamstrings. Hands can either be on the ground or you can use, grab the outside of your ankles to pull yourself down.

Let gravity do the work. Just rest here. Let gravity do the work. Hands to the hips.

On your inhale. Torso all the way up. Turning your left toes forward. Plant the hands on the mat to bring both feet forward.

Inhale. Well actually don't inhale yet. Just hang out in your half lift. And your forward fold, forward fold, forward fold.

Now we're ready. Inhale, half lift. Exhale, forward fold. Here we go.

Inhale, stand all the way up. Exhale, palms together. One more time. Inhale, arms up.

Exhale, forward fold. Inhale, half lift. And on your exhale, forward fold. Little bit different set up.

Planting the hands. Bring the left foot back to come up for Warrior II. And moving between your side stretches. Left arm down, right arm up and over.

Inhale to center. Right forearm on the leg, left arm up and over. Moving between this. Allowing some deep side stretches with breathing.

While creating strength through the framework, which is our legs. Meet me in the center. Place all your toes so they're facing the side of the mat. Hands to the hips.

Gently bend the knees just a little bit. And torso all the way down. Hinge the torso down. Hands can be to the ground if you want.

Keep them on your torso. Grab your ankles. Do whatever you want. Make it coffee.

Braid your hair. If you don't have hair, try to braid it. As long as you feel a stretch in the back of those hamstrings. Hands to the hips.

Inhale to come all the way up. Point your toes forward. Plant the hands. Find your way to plank.

Lowering the entire body to the ground. And moving into a skydiver. Hands beside the hips. Lifting the heels first.

Shoulders second. Hands third for three, two, one. Let that go. Inhale for Cobra.

Exhale, release. Use the hands to push the hips to heels. Tucking the toes. Find your dog.

And stepping the left foot between the hands. Come up for your Warrior II. And when you're ready on your time, let's move. Right arm down the leg.

Left arm up and over. Other side. Posting the forearm on the front leg. And reaching through the right.

Inhale to center. Exhale to stretch. One more each side. Come to center.

Place all your toes face the side of the mat. Hands on the hips. Inhale to lift the torso. Bend the knees.

Hinge forward. Allowing a stretch through the back of those hamstrings. Hands to your hips. Torso all the way up.

Point the front foot forward. And hands to the mat. Simply to help yourself step to the front of the mat in a forward fold. Inhale, half lift.

Exhale, forward fold. Inhale, stand all the way up. Exhale, palms together. Closing the eyes.

Just recognizing how good you feel after getting moving. And not only stretching and flexibility, but also some strengthening too. Balance, stability. Okay everybody, thank you for joining me and I'll see you next time.