Spine Rotation for BJJ: 10-Min Class (10-for-30 #4)

Right arm, reach the right arm up for your spinal twist and allow the elbow to come to the ground. Moving through this, inhale to lift, exhale, elbow to ground, inhale lift, elbow down. One more. Planting both hands, find your way to your plank position, lowering the entire body to the ground and elbows under the shoulders for Sphinx.

Elbows under the shoulders, use the hands to pull the torso up and forward and maybe with the middle of the shoulders, the back, pull them together and down. Shoulder blades together and in your back pockets. Mostly important, pulling the shoulders up and forward. Let that go, hands under the shoulders, hips to heels.

Pushing the hips to heels first to release that back bend. Then tucking the toes, hips up and back for Dog. Step the left foot to the outside of the left hand and with the right left hand, left hand, left hand, left hand, the one closest to your foot, lift the left arm up for your spinal twist. Moving now and breathing.

Inhale lift, exhale elbow to the mat, inhale lift, exhale drop, elbow to the mat, inhale lift, elbow to the mat. Last one. Planting the hands, find your Dog and step both feet to the front of the mat, forward fold, inhale half lift, exhale forward fold, inhale stand all the way up, exhale palms together. Inhaling arms up, exhale forward fold, inhale half lift, exhale plant the hands to find your way to Dog, stay in Dog just for a second so we can step the right foot to the outside of the right hand, reaching the right hand up, inhale lift, exhale elbow to the mat, inhale lift, exhale elbow to the mat, inhale lift, exhale elbow to the mat.

Planting the hands, find your way to Plank position, gently lowering the entire body to the ground, finding your skydiver, hands beside the hips, palms down, lifting the heels first, shoulders second, hands third for three, two and one. Hands under the shoulders, hips to heels first. Tucking the Dog, hips up and back, tucking the Dog, tucking the toes for Dog. Step the left foot to the outside of the left hand, reaching the left arm up, inhale reach, exhale elbow to the mat, inhale reach, exhale elbow to the mat.

Last one. Plant both hands, find your way to Dog, simply to transition, stepping both feet to the front of the mat, forward fold, half lift, forward fold, inhaling stand all the way up, exhale palms together, last time through, inhaling arms up, exhale forward fold, inhale half lift, and on your exhale plant the hands, find your way to Dog, just for a second in that Dog, bring the right foot to the outside of the right hand, moving and breathing, right arm up, inhale, elbow to the mat, exhale. Two more. Making the spine long.

Planting the hands, step both feet back for Plank position, lowering the entire body to the ground for Sky Diver, hands beside the hips, palms down, lift the heels first, the shoulders second, the hands third, for three, two, and one. Hands under the shoulders, hips to heels, let that release, let that back bend release, and tucking the toes to your Dog, and step the left foot to the outside of the left hand, left arm up, reach, reach, reach, make the spine long and twist, inhale, exhale elbow to the mat, exhale elbow to the mat, inhale lift, exhale elbow to the mat, last one. Planting the hands, both feet back for Dog, and step both feet to the front of the mat for your forward fold, inhale, half lift, exhale, forward fold, inhale, stand all the way up, exhale, palms together, closing the eyes, and take just a few breaths to allow that work to marinate, recognize how good we feel after just some deep breathing and beneficial movements. Thank you for joining me today, and I'll see you next time.