Spinal Warmup Flow for BJJ: 2-Min Quick Warm-Up

Hi guys, let's do a yoga flow warm-up very short and simple. It's just three poses together in a flow for eternity if you want to. You start off in turtle or in yoga child's pose. Straight arms and spread your fingers.

Take a breath here and then you try to roll through your spine like a cat. So you put your forehead to your hips and roll your hips down and keep your arms straight. You can activate your belly and push your chest forward like this and then place your toes down in the ground and lift your hips back into downward facing dog to stretch the back of your legs. Take one breath here and then we reverse it forward to a back bend.

Knees down, chest forward and then back to where we started in turtle. The flow just goes like this. Back bend from turtle and down dog from the back bend. Roll forward to upward facing dog as we call it and then knees down turtle.

When you start breathing you inhale on the way forward and you exhale on the way back. Inhale when you roll forward. Exhale when you come back. This is a great way to both wake up your core and stretch your back body.

So here you're stretching the legs. Here you're stretching your belly and here you're stretching your lower back. I would say do this for two to three minutes before you start your jiu-jitsu session and you're gonna have much less problem with aching lower backs and problems all the way up to your neck. Good luck guys!