Sun Salutation C & Calf Stretch: 8-Min Flow for BJJ

After you've done about five of those you put the back knee down. Inhale arms up and exhale clasp your hands behind your back. Roll the shoulders back. Push into the legs lift the chest.

So this is to get a nice stretch for the front body before we start to move further into the flow. Then when we release the hands it's arms up inhale. Exhale hands down step back in to dog. Relax your head drop your neck take a breath.

And then we just do the other side. So when you step the right leg back, it's also the right leg forward. So right leg forward inhale chest up hips down and exhale fold forward. So it's the half split flow again.

You do five of those. Then back knee down inhale arms up chest up. Exhale clasp the hands the other way. So the other thumb in front.

Roll the shoulders back lift the chest inhale. Exhale release the arms and inhale arms up. Exhale hands up. Inhale arms and inhale arms up.

Exhale hands down in front of the right foot and step forward. Inhale half lift. Exhale fold. Inhale all the way up.

And exhale into standing. So that's the first sensalitation C. Not much to say about that. It's just a nice way to flow.

You don't want to give too much cues. The only thing is with the clasp you want to make sure the shoulders are not rounding. They are rolling back. Shoulder blades together chest up.

When you're in what we call the low lunge. If you can just step into the low lunge you just you can choose if you want to have the back foot flat or the toes tucked on soft jiu-jitsu mats. It's nice either way usually but just give them the option to do whatever they want with the back foot. It doesn't have anything to say for the pose.

And let's just flow through that variation one time. So inhale arms up. Exhale fold. Drop your head relax your neck.

Inhale half lift. Exhale hands down step the right foot far back. Inhale hips down chest up. Exhale fold over your left leg.

Inhale hips down chest up. Exhale fold. So pretend we did a few more. So back knee down.

Inhale arms up. Exhale clasp your hands behind your back. Roll the shoulders back. Inhale lift the chest.

Exhale release the arms. Inhale arms up. Exhale hands down step back to down dog. Take a nice deep breath.

And then inhale right foot forward. And lift the chest. Exhale. Straighten your front leg.

We do that about five times. Left knee down. Inhale arms up. Exhale clasp the hands the other way behind your back.

Inhale lift the chest. Stretch the shoulders. Exhale release the arms. Inhale arms up.

Exhale hands down step the back foot forward and inhale half lift. Exhale fold. Inhale all the way up. And exhale into standing.

So as you can see there's not so much room for a lot of cues if you want this to flow and we want this to flow because now we're starting to move into the heat building sequences. So we keep the poses pretty simple so they don't need a lot of cueing. Okay, so we do a second one. Second sun salutation C with other poses.

So we inhale arms up. Exhale fold down. Inhale half lift. Exhale now we step the left foot far back.

Inhale lift the right arm. And we circle the right arm. Big circles. We pay attention to the shoulder.

We've already been in this pose in the warm-up so you know what to do here. You know what to cue and not to cue. After about five circles here we put the back knee far back and down. And we do the lizard foot grab.

Here you also know what to do. There's things to think about if people can't really grab their foot. You want people to breathe, relax their face. And then we release the back foot.

We step back into dog. We take a breath. Allow them to just relax here for a moment. Stretch their spine.

Stretch the arms. And then on the inhale we step the left foot forward. And we start to lift the left arm up and circle the left arm. So about five circles.

Back knee far back and down. And we do the lizard foot grab. We breathe. And then we release the back foot.

Lift the back knee. Step forward. Inhale half lift. Exhale fold.

Inhale all the way up. And exhale to standing. So that's our two rounds of sun salutation C. So we've already been through a lot of the poses.

So it's more to get this into the flow. Breathe in, breathe out and create some heat. Anything to add? Nope.

Nope. Okay.