Vinyasa Flow Class for BJJ: 80-Min Full-Body Yoga Routine

Name: Vinyasa Flow Class for BJJ: 80-Min Full-Body Yoga Routine
Duration: 1 h 20 min 10 s
Channel: Sebastian Brosche
Description: A standard, no-frills vinyasa flow. Nothing fancy, just a solid full-body class to build mobility and breath for grappling.

Sebastian Brosche · 80 min · 8,231 words

▶ Watch the full class

A standard, no-frills vinyasa flow. Nothing fancy, just a solid full-body class to build mobility and breath for grappling.

Transcript

Welcome to class. This is a standard vanilla vignassa class. Nothing funky, nothing fancy, nothing too difficult. If you struggle with something, enjoy that struggle because you're not going to struggle with it forever.

You're going to master it eventually. Lay down on your back and let's just start by having a little interlude between the song that we had earlier today and the evening. Relax your hands, your feet, elbows and knees, shoulders and hips. And why not take the opportunity to relax your face, your eyes, your mouth.

And your head. Take a soft, long, slow inhale with your nose. Let the breath stay in for a bit. And just gently exhale.

Again, inhale. And exhale. Inhale. Fill up a little bit more.

And open your mouth. This time fill your belly first and then your chest. And finally your throat and shoulders. Fill all the way to the top.

And then empty your throat, chest, belly. So you're emptying in the reverse order. Again, open your belly on the inhale, then your chest and finally your throat. Hold it for a second and then reverse.

Like a slow wave. Take a couple of more breaths like this or as you want. Giving yourself a chance to a little time out in the middle of life. If you feel any kind of outside pressure being here on the mat today, know that when you take away that outside pressure, you can find inner drive instead.

And that's ten times more powerful. So take away any kind of anxiety or pressure or stress and just be. And then you give yourself a chance to ignite the inner drive, the inner curiosity, willpower to do stuff. And then it becomes joyful.

Very nice. Let's take a deep breath. And then exhale. And exhale.

And then it becomes joyful. Very nice. Let's start moving. Stretch your arms overhead.

Let the breath follow. And then give your knees a little squeeze. Hug yourself. Knees to chest, knees to armpit.

Maybe rock a little bit. Do whatever you want here. And then stretch your arms and legs up. Circle your wrists.

And your ankles. Maybe switch direction if you know how to do that. It's not easy. And then point and flex.

So stretch your toes and then pull them back. Same with the wrists. And since we have no resistance, you can use a little bit of force here without hurting yourself. And then stretch your hands up and touch your feet or your shins to your hands.

You're lifting your butt off and then lowering. Do four more of those. Nice and slow. On the exhale you lift your shins to your hands.

And then lower down. Taking care if you have any kind of tweaks or whatever going on in your lower back. Just go slow enough to be able to adjust. Nice.

And then stop. And now move the hands to the feet instead. So the legs stay over the hips. And then you do a sit up and touch as high as you can and lower down.

So inhale as you come down and as you exhale you lift as high as you can. Working the other part of the trunk muscles. It's really nice to wake up our midsection before we start moving. And then on the last one just stay for three seconds.

Lift everything up three times. And then you do a sit up and touch as high as you can. And then you do a sit up and touch as high as you can. Lift everything up three, two, one.

Come down. Feet to the ground. Twist your knees to the left. Do whatever you want with the right arm.

Maybe do a deeper twist or just a chill side stretchy twist. Relax again. And then switch sides. Nice one.

Come back to center. Grab your hamstrings. And as you roll up you bend your knees. And then kick the legs straight as you're rolling back.

So use the feet to build momentum. Rock up and down. And feel free in this exercise as well as every other exercise feel free to improvise. If you feel like adding a little bit of neck or back.

This is not a follow John or Simon Says exercise where you have to do everything exactly as I say. But I invite you to turn your attention inwards and see what you yourself feel like doing. Ask your different body parts and parts of yourself what they prefer. Nice.

And then let's meet on the butt with the ankles crossed. Just move around a little bit and find a comfortable seat. And then arms out. Lean sideways and place one hand down.

Other arm comes up. And you can go straight if you want. Back to center on an inhale. And then exhale.

You can start with straight. But then if you want to go a little bit forward or a little bit of back bend. Please feel free to experiment with different orientations and expressions of the same exercise. The body is not a machine that can just follow the same exact pattern over and over again.

It is a whole thing dynamic changing evolving. So don't think too strictly about these movement patterns. Be organic is what I'm trying to say. Nice.

And now arms up. Go as far forward as you can on the exhale. And then support yourself with a hand so that the head can relax. Don't try to pull yourself down.

But rather go deep. But push yourself back 5-10% out of the pose and drop your head. A little secret trick here is to contract your abs a little bit if you have some lower back stuff going on. It can really help to get a deeper stretch without going deeper.

And come out. Hands behind you. Switch the legs a couple of times. And then second chin in front.

Hands on the head. Try to take away the rounding now and arch your back. And then super, super gently just elbows back, back, back, back. Find your rhythm.

But this one is going to be the faster one we do. So don't use any momentum now. That comes soon. And push your head into your hands.

Because if your jaw is out and down you don't feel so good. Try to lift up as you twist. A couple more. And now add the cactus arms.

So now we go paging and then whoop. Suddenly we have some more momentum with the weight of the arms. And if your neck is stiff today, add in a little bit of movement in the neck as well. The neck is part of the spine surprisingly enough.

So when we're doing spine work it can always be nice to add the neck. And now the final one. Straight arms. If you want to look back at one hand when you do it and then switch, that's optional.

Nice. And then arms up. And forward again. You can go deeper, you can, but you can also stay in the same place as before and be more relaxed.

The reason why you don't see progress many times is because you're continuously moving the goalpost. And when you constantly raise the standards you never actually see progress. And then you can go back to the beginning. And then you can go back to the beginning.

And when you constantly raise the standards you never actually see progress. And come on up. All fours. Everyone and their mother's favorite, cat cow.

Chest and belly opens and closes. Tailbone and neck are mirroring each other. And if you want to take it freestyle and go a little bit over one wrist and the other knee. Tumble dryer with big circles.

Random mode can be activated here. And then flip your fingers around, lean back, stretch your forearms, fingers. I like to put my toes in the ground and stretch my toes too. Very nice.

And then come into turtle position, child's pose. Rest the forehead in the ground. Arms can stay active. Keep spreading your fingers.

And if your belly is touching the thighs, try to breathe into the belly. So that you feel they're being tight between the thighs. And that can open the lower back a little bit extra. Now activate the arms, power up the arms and then roll forward.

All the way to a plank with the knees in the ground. And then with strong triceps, lower the whole body to the ground at the same time. Look forward, lift the shoulders and squeeze the elbows in and lift everything off the ground. So we're floating here.

We call this one floating cobra. And then hands and feet down, inhale, lift the chest with the back and also a little bit with the hands. And then lower down. Power up the arms and push back.

Come back to child's pose, turtle. And let's do this nice and slow again. Rolling forward into a push-up. Power up the back body.

Really lift up high. But keep your jaw in a little bit to keep the neck long. And then using the back and the hands to lift up. Watch the shoulders so that they don't round.

So pull back and open your chest. Nice. Makes it easier to breathe. And then back to turtle child's pose and do two more on your own.

I invite you to close the eyes if you feel like you enjoy that. It can be really nice to just listen to your own breath and feel your body instead of noticing what's going on around us. It's so easy to look, glance over the shoulder and look at the person next to you and see how they're doing. But it doesn't matter at all for you.

We're trying to get out of the head, out of the mind, out of the thoughts and into our bodies. Because it's a place we are all the time but we're not often present in our bodies. So that's what this practice is really, what it's really all about, like they say in the Americas. Out of the head and into the body.

Take every opportunity to get out of the head and into the body. Take every opportunity where I'm quiet, if I can ever be quiet, to just enjoy being with the breath. Very nice. Next time you're in turtle child's pose, push into a downward facing dog.

And to find a comfortable downward, you can move forward into plank a couple of times and just adjust your hands and feet, your back. Maybe bend the knees a little bit. Move around, shoulders, neck. Take your dog for a walk.

And what I mean by that is just bend one knee and straighten the other, dig the heel down. Look under the armpit and then bend the other knee. And then you can just move around and just move around. And then you can just move around and just move around.

And then you can just move around and just move around. And then what I mean by that is just bend one knee and straighten the other, dig the heel down. Look under the armpit. And then settle into a dog that feels good for your body today.

Take a couple of breaths. And then lift one leg out behind you and take a small step forward, just a few centimeters, and then the other leg. And then lift one leg out behind you and take a small step forward, just a few centimeters, and then the other leg. Bend the knees if you need to, but walk nice and slow all the way until your feet come close to your hands.

And then sit down into a squat if you need to lift your heels, no problem. Look forward and then bring your arms up on an inhale. And as you exhale, fingertips down, straighten your legs, look between your legs. And let's repeat that four more times.

Inhale. On your own as you are. Get out of your thoughts and into your breath. Una más.

One more. And then feet, toes pointing forward, bend your knees and nice and slow roll all the way up. No stress. And find the ragdoll position, just move your body a little bit.

And then hands together, find your center, push your hands together. Nice and strong but relaxed position. Close your eyes and remind yourself why you are here today, what brought you here today. What was the intention that made you show up here exactly today?

That's a reminder of your intention. Find the intention that brought you here. And stay with that intention. And then you can go back to the beginning.

Find the core of your intention, find the intention that brought you here. And stay with that intention throughout the class. So the thoughts or feelings or what's behind the intention, bring that into the practice, that quality of your intention, bring it into the practice. And then open your eyes, circle the arms up, inhale.

Exhale, fold forward. Hands to shins, half lift, inhale, strong back. Exhale, step back into a plank. Strong plank, inhale.

Shift your weight forward, exhale, lower down. Lift arms and legs like we did before, inhale. And exhale, lift higher to a cobra. Some of you will want to do an up dog because your body needs it.

Many of you may need weight here and then push back into a down dog. Nice. Very nice. And then bend your knees and look forward.

On your next exhale, step forward. Half lift, inhale. And exhale, fold. All the way up, inhale.

And hands to chest. Very nice. Again, inhale. And exhale, fold.

Half lift, inhale. This time step the right foot back, place the knee down. And then lower as deep as you can on the inhale. And then when you exhale, walk back and stretch the front leg.

And do this a couple more times. If your legs are long or the mat feels like it's far away, you can also try to do it higher up. It's more difficult for balance, but if you feel super stiff somewhere, it's always an option. Very nice.

Hands down, foot comes back to plank, inhale. On the exhale, fold. Hands down, foot comes back to plank, inhale. On the exhale, shift your weight forward, come all the way down.

Power up the legs and arms, inhale. Exhale, lift. Inhale, down. And push back to a down dog.

Take a breath in down dog. Exhale. And then stretch your right leg out behind you. Bend the knee, open the hips, and look down so you're pushing your head and chest back before you lift the back heel.

So the bottom heel, the left heel, lift it up. And from here, roll the knee forward and place the foot between the hands. You can always help the foot if it's stuck in the mat. Back knee down, same exercise as before, hips down on the inhale.

And exhale, straighten the legs as far as it comes. Inhale, forward. And exhale. Find your flow, maybe close your eyes if you enjoy that.

Very nice. And then feet meet, step forward, half lift, inhale, power up your back. Exhale, maybe bend your knees, head comes down. Inhale all the way up.

Arms overhead, hands in front of the chest. Hands interlaced behind you. The palms can meet if you want, but as long as you stretch the arms out like this. Inhale, look up.

And exhale, fold forward, maybe with a bend in the knee. Stay here for a moment. And before you slingshot your hands out, try to lower the hands down to the lower back. And then slowly bring the hands to your chins.

Inhale, half lift. And exhale, fold, step the left foot back. Don't place the knee down now, this time we'll lift up. Push into the leg and lift up.

So the right knee moves forward, the back heel moves back. So instead of being up here, we try to lower a little bit and feel the power of the legs work together. And then away. In towards the center and then away.

Nice. Straighten your leg, fold forward, hands to chin or hands to floor. Find the balance. And then straight into plank, inhale plank.

Exhale, lower down. Inhale, lift. Exhale, squeeze. And now inhale, lift up.

And exhale, down. Push back to down dog. And then down dog. And exhale, down.

Push back to down dog. Take a breath in down dog. Nice poses. And then stretch the left leg out behind you.

Spread the toes. Bend the knee. Open your hips. Lift your heel.

Inhale here and then knee to nose. Foot on the inside of the hand. You can lift with your back but you can also push down through the foot. So it's the leg that's pushing you all the way up.

Arms overhead. Hips are working together and then the legs are splitting away from each other. So the heel is driving back, the knee is driving forward. Beautiful.

Very nice. And then straighten your leg and slowly fold forward holding the balance. Take a breath here. Look forward, feet together, half lift, inhale.

Exhale, fold. Inhale all the way up. Stay with the arms up. Feet can be together or hip width.

Bend your knees but stick your butt back. So don't be high here, try to go back far here. Power up your back. Lift your chest, open your chest, look up.

Inhale here and exhale, fold. Again, half lift, power up the back. If you want to step, you can step but you can also try to jump back with a little bend and lower down through a push up. But try to power up the back properly before you do the up dog here.

So if you want to do a floating up dog, you do that. If you want to continue with cobra, you do that. Pushing back to a down dog. Turning up the heat a little bit.

Stretch your right leg out behind you, same as before. Bend and open. Yeah, and lift the heel. Inhale here.

And then knee to nose. Foot on the inside of the hand. Back heel is flat for Warrior One. So push down through the foot.

Rise up to Warrior One. So now the front leg is doing the same as before but the back leg is driving up. So the left hip opens a little bit. Very nice.

Yeah, push into the outside of the foot there. Very nice. You feel the power of the leg. Beautiful.

So the torso is lifting up. The knee is driving forward and the foot keeps us anchored here. On the way down, straighten lower. Maybe keep the leg straight as you're sliding it back.

Foot comes out behind you through the vinyasa. Push up. If you want to continue lifting like this, you can. If you want to go straight for a back bend, do that.

Find your way back through a down dog. For the second side. Nice. So left leg comes out, bend and open.

Do this one properly and it's going to change your vinyasa. Very nice. Heel to butt, knee to nose. Foot to ground.

Rising up through Warrior One. Move the foot a little bit over here. There. Yes.

Very nice. You want to feel like it's strong. Even if I'm stepping here, you want it to be strong. Very nice.

Then stretch the left leg straight, the front leg straight. Fold down and sweep the leg back and go through your vinyasa. You're on your own now. I'm not going to cue the vinyasa anymore.

Very nice. Feet together, bend your knees. Look forward. And then jump and land on your toes behind your hands.

Half lift, inhale. Exhale, fold. Maybe pull yourself down a little further. Bend your knees, swipe up to chair pose.

Maybe straight your arms this time. Maybe go deeper, maybe push it a little bit. Beautiful, Bianca. Very good.

Very nice. Lift a little bit more, inhale. Exhale, fold. Half lift, inhale.

On your toes, maybe you're jumping a little bit, landing. Maybe jumping through Chaturanga. Finding your way back to the down dog. Right leg out, inhale.

Open as high as you can. Heel to butt. Exhale, knee to nose. Coming up through the same warrior one again.

This time, clasp your hands behind you. And then turn a little towards the left. And fold. You can stop halfway here or fold as deep as you can.

Kormac, welcome. We saved the space for you here. Nice. Awesome, man.

Nice. And come all the way up. Use the front leg to push off. Arms overhead, inhale.

And exhale, straighten the leg, hands down. Bring the straight leg back through a vinyasa. And find your way to down dog. And take a breath.

Left leg flies out. Bend and open, heel to butt. Inhale. Exhale, knee to armpit.

Pushing up through the warrior one. Interlacing the fingers behind your back. Push the knee out a little bit so you have space for your shoulder. And fold forward.

Deeper isn't always better. Relax, you need to get into it. Is it going well? Take the straight arms.

Yes, straight arms. There you go. There you go. Very nice.

Come on up, inhale, arms up. And fold forward on the exhale. One more vinyasa. If you have anything funky going on with a wrist or a knee, adjust around it.

This is not supposed to hurt. It's supposed to feel good. Yeah, meet in the down dog, take a breath. And then feet together, bend your knees.

If you want to try to jump a little bit, maybe kick yourself in the butt. You can do that. Or you can just step forward. Half lift, inhale.

Exhale, fold. One more round, bend your knees. Sweep the ground with your fingers. Lift your arms as high as you can, but keep your butt low.

Almost so that you're falling back. Wiggle your toes. Building some heat and strength. And then exhale, fold forward.

Half lift, inhale. Put on roller skates and slide back through the vinyasa. Back to down dog for one more round. Stretch your right leg out, inhale.

Roll the knee forward, come up through warrior one. Arms up on the inhale. Exhale, hands behind you. Inhale, lift your chest.

Exhale, fold. Stay here for one breath. And then arms come up again. Inhale.

And then hands come down either to the chin or to the ground. Standing splits. Lift the back leg, your left leg lifts out. Straighten the leg and stretch your toes.

Yes, power up through the leg. You can do this and just power up the leg. Very nice. Just have a straighter leg.

It's going to be hard, but yes, that's it. It's very nice. Now from here, lean into the hands and put on one roller skate and slide back. Maybe land all the way down.

Find your way back through a down dog, through a vinyasa. Nice. Second side. Left leg out, bend and open.

Knee to nose. Come up through your warrior one. No rush. We have flow, but we're not stressing.

Take your time. Interlace your fingers again. Maybe the opposite direction behind your back. Yeah.

Moving forward to a humble warrior. Head comes down. Front leg is powerful. Left thigh is strong.

Nice. One breath down here. Very nice. Come on up all the way.

Use your front leg to push up. Hands come up. And then standing splits. Maybe left hamstring is protesting a little bit, but the right hip don't care.

It just powers up, stretches and lifts. Beautiful. Yeah. Yes.

See that? Oh, yes. Now put on the roller skate and find your way back through the vinyasa. Very nice.

Beautiful. Rest in child's pose. Take a break in turtle. Well done.

It's hot already where we're practicing, but I can see some extra sweat on you guys. All right. Come to all fours. Bend your knees and look forward.

And then try to jump to a squat. So lean your shoulders over your hands and then try to jump and land in a squat like that. Nice. If you need to support yourself for whatever reason, you can do that.

But try to get your butt as low as you can first. And then slowly sit down. And find your way all the way back to the lower back to the ground. We started the class here, arms and legs up.

Keep your hands as if you're doing a handstand in the ceiling. And then legs are lowering. The core is on like the front, the abs are on. And then pull both knees to your elbows and try to connect the knees to your triceps and elbow joint.

And then as you inhale, you go out. And then exhale, squeeze and try to lift off from the floor. Like really try to have as little contact as possible. Do a few more.

And try to keep the feet together so that you're strong. Like your inner thighs are activated so the lowest part of the core is not deactivated. Do a couple more. Feet together, Thomas.

Squeeze the feet together even if your knees are separated. And try to lift off from the ground, Bianca. Yes, that's it. A couple more.

I want you to suffer a little bit. Not for long. But like some intense suffering of really hard work. Feet together, Thomas.

Keep the feet squeezing together. Yes. Yes. Very nice, Gustav.

Nice. And now rock and roll. Come up to a squat again. Maybe use your hand.

And then do that exact same position again. Bend your elbows. If you have straight arms, it's very difficult. Lean forward.

The lower the head is, the easier it is. And the feet together help squeeze the elbows together. If your elbows are flaring up, this is very difficult. Crow pose.

And we're staying here for 39, 38. No, that's a very bad joke. Go and step or jump back through a vinyasa. Or just skip the vinyasa.

Shake out your wrist a little bit if you need to. Nice. Sit on your knees. Shake it out.

Very nice. You guys look warm and activated. Very good. Find your way to down dog again.

Same sequence as before with the leg. We start by stretching the leg out behind us. Right leg out. Bend and open.

Heel to butt. In slow motion, roll your knees. In slow motion, roll your knees. In slow motion, roll your knees.

To your belly, your chest, your clavicles, your jaw. Place the foot down. But this time, come up to your fingertips. Lower the back heel.

Left arm moves forward. And then the front leg pushes you up into warrior two. So right arm moves forward. Left arm moves back.

Move around here a little bit. Try to be dynamic first before you settle into a static position. And from here, for a few seconds, the legs are not going to move at all. So we're sliding back.

Side stretching without lifting. And then elbow to thigh or knee. Left arm moves forward. So deep side stretch with the left arm.

Deep side stretch with the right arm. Keep moving your body but not your legs. Your legs are staying strong. Step a little bit longer.

You have long legs. Nice. And then forward. There we have it.

Beautiful. Maybe a little too far back. Very nice. Strong.

Suffering. Everybody meeting warrior two. And then, you're going to be like, I'm going to be like, I'm going to be like, I'm going to be like, I'm going to be like, I'm going to be like, I'm going to be like, Everybody meeting warrior two. Stretch both legs.

Turn your front foot to its face sideways. And then arms overhead. Push the hips forward first. And then push the butt back as you're lowering down.

Fingers or palms to ground. The legs are super strong. The back and the head is completely relaxed. So like the head is pulling down and the legs are strong.

Inhale. Exhale. Beautiful. Take a little wider leg, Ville.

If you're doing well with the knee, take a little wider leg. Super nice. Take another breath here. Strong midsection lifts you all the way up again.

Sorry, my bad. Hands come down again. Walk your hands forward to the right foot. Back knee comes down.

Right arm circles up. And reaches back. Maybe today, your foot can reach the hand. Maybe not.

Give it a few attempts. Oh, very nice. Yeah, yeah, yeah. All good with the cramp.

Okay, let's just go away. Put your hand here and push that knee away. And lean into me. Lean your head back and focus on this one instead of the foot grab.

So like that's what we're going for. Yeah. Yes, very nice. And then release and in your own time, make it through a vinyasa.

If you have some funky thing going on with the shoulder, you can start skipping vinyasas. Be a little bit lazy is absolutely accepted and fine. And we're going to do the same sequence, second side. Everybody inhale.

And exhale. Left leg flies out behind you. Rolling knee. Knee to nose.

Power up the front leg. Right arm makes a big circle. Lifts you up into warrior one. Jazz around a little bit until you find that strong position where your knee is pointing forward.

Your toes are not desperately gripping the mat. The feet are the foundation. The legs are helping. And the upper body can do whatever it wants.

And today we're going for the side stretch without lifting. Yes. Very nice. And then side angle, elbow to knee.

Very nice. Very nice. Boom. Yes.

Very nice. And then stopping warrior two, stretch the left leg straight, turn sideways, interlace your fingers behind your back. Chest puffs open behind your back, behind your back, behind your butt. Yes.

And on the exhale stick the butt out and lower your head as far as it goes. Relax. Boom. Very nice.

It's okay to inhale and hold your breath on the way up. That's fine. Let's find your way all the way up. No, did the same mistake again.

Hands to ground. Hands lower down and then come down to the ground. Hands walk towards the left leg. Reaches back for the foot or pushes the knee.

Or pushes the knee. Deep, deep, deep breath. Nice. Very nice.

Yes. Don't think too much about the leg, think about this. That this opens. There you go.

Crackles up your back. Very nice. Release. Find yourself through another vinyasa.

And child's pose. Take a breath. Take a rest in child's pose. Yeah, very nice.

All right. Very nice. Awesome job guys. Come on up.

We're gonna play around with some inversions. If this is the first time you ever try an inversion I'm gonna come over and help you but there are two ways to work with the best support in the world, which is the wall This is for people who feel very confident that they can Come up and stay here without collapsing and landing on their head So you're basically doing standing splits if the foot is too close to the hands is difficult to try to have some distance And step one is just to try to get one foot to the wall like this just one foot not two but one and if you can do that, you can try to keep a leg straight and get the heel to the wall like this and Maybe get two legs up if that's very difficult or scary for most people. It's not really difficult. It's just scary Then you work like this instead Step one get one foot to the wall step two two feet stay there for five seconds Come down relax give your wrist a little break Step two step three Is to come up with both legs and then lift one leg out from the wall You're gonna notice that your hands default to be too far away from the wall So in the extreme case, it's very difficult to do anything from here because I don't have any I can't really reach So you always need to move your hands back a little bit more.

I never seen anybody be too close to the wall So when you're working like this Get up to the wall move the hands back a little bit and now look at my hips. They are they over my shoulders No, not really only when I start to lean away from the wall Do I start getting light on this foot? so I can do two things I can both lean this leg over and I can also walk this leg down and That's actually a safety so the further down my foot goes the more Contact I have with the wall So even if you're scared having one foot firmly planted in the wall is gonna help look so my hands are coming back One leg is coming over and the other leg is coming down and If I go too far here look the foot is holding me to the wall so that I don't fall and All we're doing when we're practicing this type of inversion is learning the hips that they need to go a little bit further Because where you feel safe? You can't balance there So it's a trade-off the less control you have the more scared it is The easier it is gonna be to balance but where you feel I feel pretty safe over here But I can't balance so the idea is that we want to train our hips to get more and more Over the shoulder weights more and more scary, but it's gonna be much easier to handstand there Okay, if you're new to handstands, I would love to help you there are things we can do as partners as well But find a place to the wall and just practice Handstands if you can't do hands us because of the wrists we can practice on the forearms instead and do the same thing So just let me know let's take a few minutes play around if you're completely exhausted It's fine to just Do the easiest form of inversion, which is this and relax.

All right off you go play around and have fun If you know if you know headstand and you you don't have any next stuff going on that's absolutely fine. Yeah It's like Day one Into Obama There are all too long today there are normal世ly up from her hand. There are a lot of sitting there That is the winner that I never had anyaneous slap it even They say afford I'm just to break your pace monster still not to touch anything any way, but And then wait, let me see, put it against the wall. And then stretch your arms up.

Yes, that's fine. If you stop your arms here, you'll feel extra heavy for your shoulders. But your arms will reach all the way there, so that's no stress. Hands behind you.

Yes, one leg up the ceiling. The other leg comes a little down. Stop there. No, it's too far.

You have long legs. There, yes. The legs are straight now, so it's straight. And then you see a little down instead.

Not the tensioner, there, yes. Stop there. Now it's about holding your legs. It was hard.

But once I took that away, you relaxed. You worked your chest back and your butt over. But once I took that away, you let it go back. Then it gets really heavy.

And you have to do exactly the opposite of what you think. The more you get to the plank, the heavier it gets. You have to push your chest against the wall. Then it gets easier.

Do it again, and then I'll hold you where it's super easy to stand. Try to work your shoulders away from my knees. If I do this, then... Yes, come out with your legs.

Stop there. Don't do anything now. There, yes. Look.

There. Look. There we are. Yep, yep, yep, yep, yep, yep, yep, yep, yep, yep, yep.

You're standing in the right place now. But you have heavy, strong legs. So your next job, in the next level, is to keep your legs a little more like you're peeing on yourself. So that they don't open sideways.

You don't do a split like this, but you do more... They're a little bit sore that they're almost on the cross. Then it's much easier to keep control of them. But once they start to open, you're a little...

But you have perfect positioning of the shoulders and... Like that. Good. How are you doing, Bianca, with inversions?

Hard times, I just can't do it. No? No, I don't know why. Show me where you are.

I've been practicing for like two years and I still can't hold it. Oh, really? Yes. Let's see.

Yep, yep, yep. Okay, okay. Yeah? Oh, yeah, yeah, yeah.

Yeah, I know just the thing. I know just the thing. Relax. Everything is correct.

But you need to give your legs something to... Yeah, Thomas, very nice. Let's come down to the belly. We are doing two back bends today.

The first one is from here. Grab the ankle. Grab the other ankle. Forehead comes down.

And then from there, you lift your legs up. And then you lift your legs up. Forehead comes down. And then from there, you lift your legs as high as you can.

Transcript

Watch the full class on Yoga For BJJ