Wall Stretching for Mobility: 19-Min Yoga for 40+ (Part 5)

Rolling to up dog and then relaxing into child's pose turtle. Roll to up dog. Keep your knees in the ground. Try to lift your chin.

Stretch your throat and then back to down dog. In down dog you can move your hands back slightly. Really try to lift your thighs back. Maybe even lift on your toes and arch your spine a little bit.

When you move to up dog you can turn your fingers out to get your chest more through the gateway of your arms. You can even drop your genitals down to the ground trying to lift your head and then completely relaxing the turtle. And take a breath and start again. Rolling through your spine like a cat.

Just gonna adjust this one to up dog. And then to down dog. Maybe place one foot on top of the other. Rolling through your core, your spine to a lazy upward facing dog.

And then back to child's pose. And you might even want to walk back to a hero pose here. So leaning all the way back and get a nice shoulder and thigh stretch. And then forward again.

Back bend. Take a breath. Down dog. Maybe catch the opposite leg with your arm.

Working one arm. You have so many variations that are yours to explore. Roll to up dog. You can try on your knuckles this time to get more leverage.

So a higher back bend. Get your neck involved into the juicer practice. Back to turtle. What I like to do is tuck my toes under and do a levitating turtle like this.

Where do I come up with all these fancy names? On the fly like a boss. Up dog. Down dog.

Down dog. Walk your hands back to a fold and take a breath here. One full round more. Up dog.

Maybe bend your knees and try to place your feet on your head. Almost there. And turtle. Alright, that's it for today's workout.

Now let's stretch. Move to the wall if you don't have a wall for you. You have walls even if you're homeless. You can just do it to some random person's house.

Lay down really close to the wall. Stretch your legs up. Interlace your fingers behind your head beach style. Start with bent knees.

Happy baby pose without using the arms. So let the weight of your legs stretch your inner thighs. If you feel agonizing pain, try to move so you don't feel that pain. If you feel good then relax and breathe deeply.

It's gonna feel even better. Also don't try to hunt for sensation. You're not looking for somewhere where you feel the super intensity take over. It's more like finding a place where you can relax for a while.

So okay let's try a twist. Get your right foot to your left foot and drop your knees down in the ground. So you're still pushing your feet in towards the wall. You can place your left hand in your top thigh and twist while you're pushing the feet into the wall.

This is a nice little variation to the normal supine twist that we do. When you have the pressure into the wall it makes the twist a bit different. I can't really explain it but who needs explanations for everything. You just feel different when you do it this way.

Switching sides. This side was definitely tougher. Okay back to center. Same pose again but with straight legs.

So spread your legs and let them fall away from each other. Just relax your inner thighs and let the pose go wherever it wants to go. Take a minute without involving yourself at all. Don't wiggle, don't fidget.

Just breathe. One more breath. Bend your knees, get your knees together. Place your feet in the wall and lift your hips.

So you're tensing up your, I don't know what you're tensing up to lift here. When you push your feet into the wall and you lift your hips you feel more firm and centered. I haven't really thought about which muscles lift you up here but for me it feels really good. Keep your right foot in the wall, drop your hips and place your left ankle on top of your right thigh.

And if you have the right distance between your butt and the wall and your right foot is the right distance from the floor, then when you drop your hips you should feel a very nice stretch in your left butt. So it takes some trials and errors to find the perfect position. What I really love about this one is that the wall and gravity is dropping your hips down and stretching for you. You don't have to use your arms at all.

Do whatever you want with the hands and let the stretch get more and more intense the more you relax. So so keep breathing and switcheroo switcheroo switcheroo so so One more breath. Nice. Release.

Legs up the wall, arms over your head. Just take a minute here to really let go and relax. Let's move away from the wall or no, let's sit up with our back towards the wall. So get your butt as close to the wall as you can and sit up.

Lean back towards the wall with your back, your shoulders and your head. Close your eyes and breathe. When I try to sell yoga to someone who's never heard about it, I talk about flexibility, mobility, balance, strength and being a great complement to Jitsu to increase longevity on the mat. But what I don't talk about, but what is so much more beneficial than all those together, put together is the steadiness and calmness that you cultivate with the practice.

When you're silent, you don't make mistakes. Only when you're stressed and blabber and do things simultaneously that you do big mistakes. When you're calm and centered, you can't do things wrongly or incorrectly. It's the most mature thing you can be is steady and calm.

With the right yoga practice, with the right attitude, you cultivate calmness, steadiness and you get more centered. Take five centered, calm, steady breaths. Take one more big breath. And sigh it out.

Open your eyes. Thank you guys tremendously for going through these five days with me on the yoga mat. I encourage you to do this program a couple of times to really get into it and then choose your favorite ones and put together your own 20 minute sequence that you can make a religious thing for you. It doesn't matter who is supposed to call, it doesn't matter what I'm having on my to do list today.

I am going to do 20 minutes of my favorite poses and everyone else can just fuck off. Even if it's my kids, if they're nagging. This is daddy time, this is my 20 minutes. I need it to be a good parent, a good person and a great jiu-jitsu fighter.

I want my mission with Yoga for BJJ is to increase the longevity on the mat and we can do it together. One yoga session at a time. That felt like a real sell. But it's true.

If you just show up on the mat and we can do this together, I think we can keep practicing jiu-jitsu in our 50s, our 60s and hopefully fingers crossed in our 70s and 80s. But as long as we can keep practicing until we have grandkids and we can still show those little bastards out, then I'm a happy person. Thank you guys for watching. See you in the next program or in this one when you click replay.