Side Plank & Locust Pose: 11-Min Flow for BJJ (Day 3)

Okay guys, welcome back to the third video of the startup program. Let's do these sand salutations and combine them with what we learned in the tutorial, the side plank, the low push up and the low-cast pose. As always, start with your feet grounded, roll your thumbs out, lean back slightly, close your eyes and take three breaths to center. Open your eyes, lift your arms, inhale, look up, fold from your hips, exhale, bend your knees, inhale halfway up, jump or step back, plank pose, inhale in plank, exhale lower halfway down, put your knees in the ground, flat out your feet and go straight for up dog.

So lift your chest, lift your knees, inhale, exhale, roll back to down dog. Take a breath in down dog, take another breath, step forward, inhale halfway up, exhale, bend your knees and fold. All the way up, inhale, hands down to the hips, engage your back, inhale, lift your chest, lift your arms, exhale, fold from the hips as low as you can go with bent knees, Inhale, look up, exhale, step back slightly and jump back and try to land with bent elbows in plank, lower down to the low push up, this time try cobra, hips down, lift your chest, inhale, exhale, down dog. Take one breath in down dog and then lift your heels and roll forward to plank pose, lift your left arm up for side plank pose, push the ground away with your legs, with your feet and your hands, you're engaging your right side, stretching your left side, look up to your left hand for one second and then move your whole body as one piece back to plank pose, switching sides, teaching your body to move the shoulders and hips at the same time so you have connection with your upper body and your lower body, engage your left side and pull your left shoulder back, stretch your right hand and look up, turn your whole body as one piece, lower all the way down through the low push up down to the ground, now interlace the fingers, so grab a towel or hook your thumbs, lift your chest, spread your toes and breathe even though it's hard, push back to all fours, and when you did back bends like that it's okay to round your spine like a cat and kind of stretch out all that work that we did in locust pose, bend your knees, look forward, exhale jump quietly behind your hands, inhale halfway up, exhale fold, picking up the pace slightly, inhale all the way up, exhale all the way down, not too fast, inhale halfway, exhale step or jump back, try to always land with slightly bent elbows, low push up 90 degrees, cobra or upward facing dog your choice, inhale round your spine and roll back, exhale, roll forward to plank, let's do another round of side plank, left arm up, now try if you feel like you have the control here try to lift the top foot for a second, balancing side plank or full side plank, foot down, switching over to the second side slowly, finding control in your core, shoulders and hips are synchronized, lift the right leg, lift the right arm without dropping your hips, keep everything engaged, lower all the way down through the low push up, all the way to the ground, interlace your fingers, you can try to switch up the crossings so you're interlacing the wrong way and try to lift a couple of ribs more off the floor, so lift up and breathe, hands down, push back to down dog, take a breath, another breath, bend your knees, look forward, inhale, exhale land on your toes, inhale halfway up, exhale fold, all the way up, push your hips forward and look up, exhale all the way down slowly, inhale straight spine, exhale step or jump, cobra or up dog, down dog, final round with side planks, let's stay for five breaths, roll forward, lift your left arm, if you want lift your left leg, one, two, keep lifting, keep pushing, keep breathing, three, four and five switching sides, right arm up, right leg up if you want, one, push and breathe, two, three, four and five, lower down, low push up, try to hold low push up for half a second and then all the way down, last round of locust pose, interlace your fingers, lift your chest and breathe, three, two, one and push back to all fours, back to down dog, knees down, sit on your butt or your knees, let's finish today's class with half a minute of relaxed breathing.