Standard Warm-Up Full Class: 21-Min by Seb (Turtle Pose)

Stretch your right leg out behind you and spread your toes. Nice. Inhale here, exhale, roll your knee to your chest or your nose. Let's do that again.

Inhale as you stretch out and look forward. Exhale, roll the knee to your face. Last one, inhale, stretch as long as you can. Exhale, squeeze it tight.

Now karate kick to the right, hover the flexed foot over the floor for a moment, one more moment and place the foot down. Keep your legs where they are but come up and lift your arms overhead so you are in a half straddle position. Right arm touches the right leg, left arm goes overhead for a side stretch. Again, we did one in turtle and now we are doing it in half straddle.

Switching sides, left hand comes either to the hip or the floor, right arm goes overhead. Let's do this whole sequence again. Come back to center, arms up, inhale, exhale as you side stretch. Nice.

Again, inhale, arms up, exhale, side stretch the other way. Let's meet in center, inhale, plank hands, exhale, left arm comes under the body. Try to place your hand somewhere on the right leg, either thigh, knee, ankle or foot. Right hand can stay in the ground for support for now.

Take a few breaths in a twisted upside down position, technically referred to as a weird position. Try to breathe and be comfortable in weird positions. Something we do in yoga, something we do in BJJ, a lot. Take another breath.

Use your right hand to push yourself back, plank hands. Keep your hips exactly where they are but move your hands forward. Try to get the top of your head in the ground. Take a breath.

Take another breath. This is a passive back bend for the upper body so your spine should melt down while your legs are engaged. Another second. Nice.

Back to all fours, plank hands. Right foot steps forward on the outside of the right hand. Back knee is in the ground. Move your hips forward and drop them down.

Inhale, chest forward. Exhale, move your hips back, straighten the right leg. Repeat this pattern. Inhale, hips forward and down, chest forward.

Exhale, straighten the right leg. Two more. Inhale, forward. Exhale, back.

And one more in your own rhythm. Nice. Come forward. Angle the foot and knee on the right leg out and drop your hips as low as you can.

Right arm comes up, start looking back, stretch back and activate your hamstrings and pull your foot in. Try to catch the ankle or the top of the foot and just stay here and try to create some kind of symmetry in a very asymmetrical pose. So instead of feeling it a lot in one place, try to even it out so that you feel it a little bit everywhere. Take two more breaths.

And slowly release the foot. And release the foot. Angle the foot over towards the left so that you're in a half kneeling, half squat position. Just stay here and slowly check out the right hip and the left hip.

They are in very different positions. So if you move a little bit right, you're going to feel it over there. And if you move a little bit left, you're going to feel it differently. So be present and check out where you have tension and try to move around that tension kind of massaging your joints.

Take two deep breaths. Nice. Plank hands, left foot comes back to where it started. Right arm comes up for a twist.

So lift your right arm and engage your left arm. We're going back to side planks. So start leaning into your left foot and left hand and then stack the right foot on top of the left foot and engage your hips. So instead of the hips dropping back and down, try to lift them and push them a bit forward.

Take a breath here. Turning back into a plank, engaging the arms and legs. Inhale. Look forward slowly.

Exhale lower down to the floor and stretch your arms out behind you. Just take one breath here lifting the chest, looking forward without straining your neck. Take one breath here and then place the hands and toes in the ground. Prepare on an inhale.

Plank pose, exhale, come back to dog pose. Just bend your knees and stay here for just a moment before we do the same sequence another time. Bend knees, move around a little bit. We're going to come back to this pose later.

Let's do the same sequence again. So all fours, tabletop, left leg out behind you, stretch and spread the toes. Inhale, knee to chest or nose, exhale. Two more times.

Inhale, stretch, look forward. Exhale, knee to face. Last round, inhale, stretch long. Exhale, squeeze tight.

Karate kick to the left. Flex and hover, flex and hover. Place the foot down, arms overhead. Side stretches again.

Inhale, to the left, exhale, stretch. You can look down, you can look up or you can stay neutral. Inhale, arms up. Exhale, hand on hip or hand on floor.

Inhale, come up. Deep inhale. Slow long, exhale, side stretches. Slower you exhale, the deeper you can go.

Inhale, arms to center. Exhale, last side. Stretch the left ribs open. Nice.

Let's meet in center. Inhale, plank hands, exhale, right arm threads under the body, touching the left leg somewhere. Staying on your right shoulder, supporting the floor with your left hand. Your body is crunched up and twisted.

Don't push it even deeper, just try to get more comfortable exactly where you are instead of searching for more intensity. This is more than enough at this point. One deep inhale, let it go, exhale, plank hands. Inhale, hands to the floor.

Inhale, hands forward. Keep your hips where they are, walk your hands forward. This time maybe try to get your chest to the floor depending on your neck mobility. If this is too much, stay on the top of the head like you did the first round.

Take two big in an exhale here, letting your chest melt down towards the floor. Plank hands, step the left foot forward on the outside of the left hand. Keep your back knee in the ground. Drop your hips and look forward.

Inhale, exhale, lean back and straighten the left leg. Two more times. Inhale, exhale. Inhale, exhale.

One more time on your own. Inhale, exhale. One more time on your own. Inhale, exhale.

And then moving forward, pointing the left foot and knee out, left arm up, circle the arm back and use the hamstring, pull your heel in and grab the outside of the ankle, finding a lizard lunge foot grabbing position. Creating symmetry, don't lean completely into your right shoulder, try to have some weight distributed in all three points of contact with the floor. One more inhale. One more exhale.

And then half squat, sit on your right shin. Distribute the weight so that you feel it in the left hip, you feel it in the right hip and you're checking out your personal tension, heaven or hell. You're going to find out where you are stiff and you're doing something about it right now. It's very easy to stop breathing when you're in a position like this, so keep focusing on inhaling and exhaling and that's it.

Plank hands, right foot comes back on the mat on the toes, left arm comes up for a twisted position. We are going back into a side plank, stacking the feet on top of each other, engaging the legs, make sure the back heel is in the ground, push your hips up and forward, take a moment and then plank pose, lower down to the ground, on the exhale, stretch your arms out behind you. This time lift the chest a little bit more, engage your lower back and your upper back, look forward without neck cranking yourself. This time also lift your legs and take a second.

Nice. Toes down, hands down, inhale to prep, plank pose, exhale, we are back in dog pose, bend your knees, this time bend one knee and straighten the other and then switching sides, we call this one walking the dog. So take your dog for a walk, stretch out those calves and hamstrings, lengthen the back, etc. Nice.

Taking what we have here, bringing it into plank pose, inhaling plank, we are moving back into dog, exhale dog. So get that going, inhale as you go plank, exhale as you go dog and try to find the similarities between these two poses, it's not two completely different poses, you are trying to take something from one pose, bringing it into the other pose. Nice. Stay when you come to plank next time, come up on the right fingertips, now lower down on the right elbow, lower down on the left elbow and repeat this, right hand in the ground, left hand in the ground, moving up and down between low plank and high plank without swaying your hips too much from side to side, so try to keep your core engaged, do that one more time down to elbows, up to plank and then down to elbows, not in my rhythm but in your rhythm and then slowly lower down to the ground.

Plank and then slowly lower down to the ground, stretch your arms out behind you, this time turn the palms so that they are facing out, so you are not inwardly rotating, you are rotating out, so lift your chest, lift your legs, nice. So externally rotate your shoulders and make sure you get a nice stretch in the front of the shoulders, lift a little bit higher, five, breathe, four, three, two, one, release. From here pushing back up to all fours or to plank pose, your choice, back to dog, take a moment. Walk your feet slightly forward, bend your knees, look forward as you bend your knees so that you are squatting down completely, look forward, on your next exhale move forward and kick yourself in the butt, so jump up in the air and land in the same spot, do that five times, so four more and three more, notice how she lands softly, so really try to distribute the weight into your hands completely and then softly back, one more and on the last one try to jump and land your feet on the outside of your hands, floating into a squat, taking a moment to say ha ha ha ha ha, nice.

So your hands can be together and you can push the knees away from each other because the knees tend to bick in a little bit, so you're trying to push them out. From here we are trying to sit down without using our hands, if you need hand support no problem, sit down on your butt, hands behind you, fingers pointing forward, lifting your hips for reverse tabletop, so squeeze your butt and lift your hips, exhale lower the butt, maybe even bring the butt back so that you're in a L sit, repeating this, inhale reverse tabletop, exhale L sit or just lower the butt, two more, inhale up, exhale down or back, last round inhale up and then sit down on the butt, arms out in front of you, straight arms, feet together, lift your legs, keep them bent for now, try to lift your chest, the more you lift your chest and posture up the harder it is to balance and that's exactly why we're doing this one, yes, so don't round your spine, really engage your back, pull the shoulders back and be super strong and have good posture, straighten your legs and lower them down and lower down on your lower back, arms overhead, legs over hips and wait here for a moment, just some safety concerns, if you have neck problems don't swing your legs overhead, if you've tried to play upside down guard and you do that you know that your neck is going to hurt for a long time, so we're going to use this both as a core exercise but also a back flexibility thing, so try to lift your legs back and hamstring flexibility comes into play here, Steen has no problem rolling back all the way, that's the goal but if you can't do this yet and your neck is fine bend your knees and use a little momentum to rock your hips up overhead and then down again, do that a couple of times, seeing how little momentum you can use to roll your hips over your chest, one more rolling down and rolling up so there is some core into this too, stay upside down if you can for a couple of moments, bent legs or straight legs doesn't matter for now, try to breathe while you're upside down and don't disengage your core, keep your core active because if someone were passing your upside down guard you don't want to have a relaxed core because if someone applies pressure to you your back is in danger, so really try to be engaged even though your legs are relaxed. From here rolling all the way up to a squat using momentum if you need to, the goal is to use little or no momentum into a squat, take a breath in a squat, plank hands stepping back or jumping back to the dog, from here bending your knees looking forward, inhale prep, exhale jump and land in a squat, nice float and then explode into a 180 flipping around half a one and then walking forward to a plank, do a push-up all the way down to the ground or stay half way down, push-up back to dog, this was the sequence, let's do it again, floating forward, exploding around, walking forward, doing a push-up and back to dog, take a moment in dog, two is enough for now, so bend your knees and look forward, inhale, float forward and exhale land in a squat, exploding around turning around 180 degrees, forward to plank, doing a push-up and back to dog, let's repeat that three more times, floating forward, jumping around, push-up, finishing dog, one more full round so two more, float forward, explode around, nice plank push-up, back to dog, last round, bend, jump forward, jump around, last push-up and from dog place your knees in the ground, lift your chest, push your hips forward, place your toes in the ground, reach your right hand towards your right ankle or heel, lift your left arm overhead and maybe look up or you can also look down towards the right hand, this is a backbending side stretch, twisty position, I call it snowboard pose but really try to breathe while you're in this quite intense pose, switching sides, left hand towards the left heel, so it's a backbending side stretch and a twist, take two breaths here and let's do one more knee side, right hand back, left arm up, nice, nice, nice, nice, nice, nice, nice, nice, nice, nice, and final one, left hand down, right arm up, nice, back to centre, flatten your feet out, sit down with your heels to your butt, close your eyes and be present for a moment, we just created some space between the work day or study day or whatever we did before, we created some space for jiu jitsu so instead of just jumping from one thing to the next, we actually prepared our body, mind, our joints, our muscles and our breath to have some fun and do jiu jitsu safely and properly, thank you guys for doing the warm up, let's have fun, uss.