Sun Salutation A: 13-Min Flow for BJJ (Day 6)

Okay guys, let's start class number six. We're going to do sound salutation A again and just because we've done it every class, don't get bored of it because now is the time when you as soon as you start feeling the idea about being bored, connect to your awareness again and really focus on what you're doing and you will see that you have learned nothing and you will see that today in five years, in 50 years, every time you realize that you don't know shit, that's when you actually have learned something. That's how the mind works. So stand with your feet, hip width apart, hands in front of your chest, all the weight heels, close your eyes and breathe three times.

Open your eyes, arms down, inhale, circle your arms, look up, fold, exhale, inhale halfway, exhale step back, down dog, roll forward to plank, inhale, exhale lower your whole body down to the ground, cobra pose, inhale, exhale down dog, move around, twist your knees from side to side, stretch your armpits, move your neck around, crack out all those joints that stiff and cracky, bend your knees, look forward, inhale, exhale jump or step forward, inhale halfway, straight legs, straight spine, exhale fold, bend your knees, inhale all the way up, exhale perfect posture, arms up, inhale sweep, look up, exhale from your belly and your hips fold, inhale halfway up, exhale step back, down dog, roll forward to plank, inhale look forward, exhale lower down, inhale cobra or up dog, remember to squeeze your elbows in, exhale down dog, perfectly still, straight arms, straight spine, slight bend in your knees, look forward and bend your knees, inhale step or jump forward, halfway up, inhale bend your knees, fold, exhale all the way up, inhale, exhale hands to chest, sun salutation, B, bend your knees, sweep your arms, inhale, exhale fold, inhale halfway up, step back slightly, crow pose, exhale, inhale, on the exhale jumper step back, inhale cobra or up dog, exhale roll back to down dog, sun salutation, B still, right leg up, three-legged dog, bend your knee completely, lift and open, inhale, exhale right knee to right elbow, inhale leg up, exhale right knee to left elbow, inhale last one, exhale knee to nose, foot between the hands, instead of doing warrior one and humble warrior, we're gonna do sun salutation B but we're gonna add in, we're gonna modify it and do warrior two instead, on your fingertips straighten your back leg, left arm forward, lift your bottom hand, so you're just using your right leg and then circle up to warrior two, okay so right knee points forward, back leg straight and when your knees are moving out and you're bending your front knee, try to lift your right hip so that you're not tilting but leveling out the hips, head back, straight arms, look forward, breathe, bend your front knee slightly more, straighten your back leg and lift all ten toes, your bottom, your back hand is too low, lift it up, spread your fingers and breathe, inhale, exhale hands down, plank pose, inhale, exhale vinyasa, lift as you inhale, down low gas you exhale, second side, lift the left leg, bend your knees, point your toes, lift your heel and open hips, inhale, exhale left knee, left elbow, inhale as high as you can, exhale left knee to right elbow, inhale as high as you can, don't cheat, exhale knee to face, foot between the hands, back leg straight, right arm forward, left arm off the floor and lift up to warrior two, so left knee left, back leg straight, lower your hips but lift the left hip point so you're not collapsing or tilting, level off, stretch your arms, look towards your left fingers, lean your head back slightly and puff up your chest and breathe, inhale, exhale, low push up, inhale cobra or up dog, look up, exhale down dog, take a breath, straight spine, relax your neck, bend your knees slightly, exhale, bend your knees completely, look forward, inhale, exhale, land on your toes between your hands, inhale halfway, exhale fold, bend your knees, lift your arms, inhale, chair pose, exhale fold, step back slightly, inhale, look forward, exhale crow pose, squeeze your big toes together and try to lift your heels to your butt, take a breath, inhale to prep, walk or jump back when you exhale, exhale, cobra or up dog, stretch your belly, inhale, exhale down dog, right leg up just once this time, inhale, exhale knee to nose, foot between the hands, go slow motion, left arm forward, try to windmill and circle up to warrior two, take a breath here, and then without moving from your navel and down, reverse your warrior, so left hand to thigh or hip, side stretch your right side, bend your right knee and stretch your elbow away, your right elbow away from your right knee, now look up to the right hand and take a breath, and then let's meet back in warrior two, right elbow to right thigh, bend the right thigh, left arm up or if you want try to make the angle through the left side so there is a straight line from the foot to the hand, roll your shoulder blades back and look up to your fingertips, and then meet in warrior two, inhale, exhale low push up, inhale cobra or up dog, shoulders back, chest forward, exhale down dog, left leg up, inhale, exhale roll the knee forward, foot slowly between the hands, right arm forward, left arm off the floor, windmill up to warrior two, take a breath in warrior two, and then keep bending your left knee, back hand to the thigh or the hip, side stretch your left side, don't back bend, just side stretch, your right ear is moving towards your back foot, look up to your left hand and when you have maximum stretch, bend your front knee slightly as you're working and stretching at the same time. So back to warrior two, left elbow to left thigh, right arm up and remember the twist, so don't look down, turn your body sideways, look up to your right hand or stretch your arm overhead, creating that straight line through your whole side. So warrior two, inhale, exhale last vinyasa, up dog, inhale, down dog, exhale, take three breaths in down dog, and bend your knees, sit down on your butt or on your knees, finish by at least a minute now of quiet, peaceful presence. So open your eyes, thank you for today's class, we have four more to go before we have finished the startup program.