Full-Body Yoga for BJJ (Part 2): 14-Min Buildout

Everything else is super chill. Okay, let's sit up. All right, and now I'm just going to bring my knees together. I'm going to bring my feet, my hands forwards.

Okay, then I lift my feet up and I get my shins parallel to my forearms. I'm not like this. I'm shrugging my shoulders back, trying to keep a straight back. Point your feet for a second.

Take a breath here. If you want to be a bit extra, start to straighten the feet, lean back almost to your lower back here. Bring back up. Lower down again.

Back up. Hopefully feel the core warming up slightly. Lower down. And back up.

Good. Okay, cross your shins here, lean forwards. Then bring yourself back to all fours here. And we'll just flatten the feet out, sit back onto the heels for a second.

Take a breath. Come back up to all fours. Lower your front down to the mat. And we'll shrug back.

Lift the chest and lower. And again. And lower. Then bring yourself to the top of a press up and back into down dog.

Or again, we can go from the top of that press up into this up dog and back. Okay, if you're super tight in that back bend, just work on that cobra we were doing where you lift your chest with your hips still down. So this work on that for a while so you get used to that bend because this is a little more. Okay, we don't want to pinch the back or anything.

Okay, so if that's a bit much for you, just come to the top of a press up straight away and then into dog. Okay, so we're going to do a couple of more of these. Take a breath here. And then just slowly walk into a fold.

Let the head hang. Take a breath. And let's do a half lift. And then slowly walk into a fold.

And let's do a half lift. And fold. Half lift again. And fold.

Then hands back. Drag them on the mat. Sit the hips back into chair. Take a breath here.

Really driving the hands up. Then stand all the way up to the top of your mat if you're not there already. Okay, so now we're going to sit the hips back. Drag the fingertips across the mat.

Hands come up here. Lift in the chest. Take a breath. Exhale fold.

Half lift. And fold. Half lift again. And fold.

Let's step that right foot back here. Okay, pivot just like we did in the last one. Find this nice strong position. Then hands back and up.

Breathe in here. And then we'll come down. Step back to plank. Lower yourself.

Lift the chest. And lower. And then lift to up dog. All the top of a press up.

Back to down dog. Take two breaths. And then forwards with the right foot. Step.

Pivot. Hands back and up. Lift the chest. And then forwards into a fold.

Let's go half lift. And fold. Half lift again. And fold.

And hands back. Forwards. As they come forwards the hips go back. Take a breath.

And stand at the top of your mat again. So again that's right side done. We're going to go left side now. So reset.

Okay, let's sit back. Lift the hands. On the exhale fold. Let's half lift.

Fold. Half lift again. On the fold the left foot steps back. And then once we've found this nice lunge, hands go back and up.

Driving the hands up. You should start to feel like you're opening out more here. Step back to plank. Lower down.

Lift the chest. And lower. Lift all the way up or to the top of a press up. Then back to down dog for two.

Then we come forward with the left foot. Drop the back heel. Up with the hands. And then step into that fold.

For two. And half lift. And fold. Half lift again.

And fold. Back to chair so hands go back. Forward and up. And standing.

To hit reset and then we'll add to that sequence. So we're going to add these step throughs. So we're going to add these in from dog. Okay.

So it's all going to look very similar. Again, we go back to chair and lift. Take a breath here. Exhale fold.

And this half lift. Just the once and then down. The right foot steps back into this warrior one position. Hands are going to go back up.

This is all the same. Okay. Then as I step back here, I'm going to lower. Then as we warm, we lift back up into down dog.

Okay. Now that I have chosen the right side to start with, we're going to come forwards here with the right foot. But instead of it kicking between my hands like we were, that's going to kick outside my right hand. We're going to come to a lunge here for a breath.

Then I lift my right hand up and now my weight is in my left hand and my right foot. Also my left foot, but we're going to kick that through in a sec. So I'm going to come forwards and I kick that through and I'm going to sit my hips down here. Now the right knee pivots out and I'm just folding towards the left foot.

Okay. We really want to think about that fold, where that stretch is. If it's too intense in the leg, we can bend the knee so that our back gets a little bit of that and we just fold in whatever this forward fold is for us. But we're going to take five breaths here.

So really try and settle into that. Then when you're ready, the left hand plants again. The right knee comes up and plants again. Okay.

I'm going to lift my hips here. So I'm light on my hips and my left foot's up. The right hand is inside ready to come down. So the left foot steps back, right hand down.

Then we go back to down dog for two. Then I come forwards. Okay. I lower down, lift and back to down dog for a breath.

Okay. Forwards, right foot inside this time. Then we come forwards into that fold. Okay.

Let's go half lift once. Down. Hands are going to go back. Come up into that chair.

Take a breath. Standing all the way up. Unless you left side. Okay.

So sit back, forwards and up for a breath in. Fold. Half lift. Exhale fold the left foot's going back this time.

Then we come up into that warrior one position. And back down. Let's lower down. Lift.

Back into down dog for two. And we're going to go left side now with that stretch. Okay. So as I come forward, instead of that left foot kicking through, it comes out to the left side.

I'm heavy on my right hand and my left foot so that I can go light on my right foot. Then I kick that through and I sit down from here. My left knee opens out and we fold forwards towards that right foot. Whatever fold is for you.

If we're here, that's fine. All right. You're going to work towards getting lower over time. Nothing worth having is easily earned.

So just keep going. And just breathe here. I'm trying not to scream into the microphone. Good.

Let's come back up now. Right hand, left foot, so the left knee's up, left elbow in the middle. So it's ready to lift the hips. Step back.

Left hand down into down dog for two. Let's go for that vinyasa. So lower down, lift the chest and back. You can always skip that if you're knackered.

And then from here, the foot comes forwards. Step, pivot the heel. Let's come up. Take a breath here.

And then we come forwards to the fold. Half lift and fold back up into chair. And stand. I hope you guys enjoyed this sequence.

It's really fun again. Has a warm up, a bit of balance and obviously flexibility. Stick around. We'll do day three next.

Okay. Or the next time you practice, do day three. Or if you struggle with this, keep going until it feels a bit natural. And that's going to be an important segment of the class.

Okay. Cheers guys.