Cardio & Strength Flow: 11-Min Yoga for BJJ (I Don't Like Yoga #10)

Hands on the hips, circles. And we'll warm up as we get going too. So the goal of this is a little bit of strengthening, cardio, blood flow, and just switch directions with the hips and just to feel better after, to feel good. Okay, so the front of your mat, these are called sun salutations and the movements are just really nice.

Engage the quads. And the reason why we engage the quads is so when you bring the arms up, we don't dump into the lower back. I want to hit your thoracic spine, more upper spine. So inhale up, exhale, forward fold.

So we've done lots of these, knees bent, weight, more in the toes. Now you'll have a half lift. So when you find the half lift, hands can be shin's knees anywhere, but the goal is to make the spine long, so the top of the head really long towards the mirror. Forward fold.

Bend the knees, inhale all the way up. Bend the knees, inhale all the way up. Legs are straight, engage the quads. Exhale, forward fold.

Half lift. Forward fold. So inhale up, use all of your lungs. If you think your lungs are full, zip in that last bit of breath.

Exhale, forward fold. Inhale, half lift. Exhale, forward fold. Inhale, all the way up.

So there we go. Those are called, those are half salutations. Now let's move through full salutations. So inhale up, exhale, forward fold.

Inhale, half lift. Exhale, find your way to plank. In your plank, pull, use the action of pulling your hands to your feet, notice the engagement. And down we go.

For your vinyasa, for your back bend, I want you to lift the legs and just lift the hands. Shoulder blades towards the spine and down. Notice this engagement. Okay, and then you can always, to get to dog, go to your hands and knees first.

They'll set you up perfectly for your dog, especially if the back is a bit sore, which is really common for us to jitsu people, because you put it through such abuse. Step forward. Inhale, half lift. Exhale, forward fold.

Inhale, stand all the way up. And as you stand, the legs will straighten, engage the quads, don't dump it in the lower back. Exhale, forward fold. Inhale, half lift.

We're five minutes in, so it's time to move. Plant the hands, step or jump to plank. Inhale, plank. Exhale, down.

Back bend. Find your way to dog. Step or jump forward. Half lift.

Forward fold. Stand all the way up, allow the breathing in a bit. Forward fold. Half lift.

Plant the hands, step or jump to plank. Make it strong. Lower down. Back bend.

Strengthening the back. Tuck the toes. Plank. Dog.

Step or jump, hands forward, feet to hands. Half lift. Forward fold. Stand all the way up.

Forward fold. Half lift. Plant the hands, step or jump to plank. Make it strong.

Down we go. Back bend. Strengthening the back. Tuck the toes.

Plank. And dog. And I'm gonna say jump, but you can step. Feet to the hands.

Here we go, let's add the breathing. Inhale, half lift. Exhale, forward fold. Inhale to stand.

Exhale, forward fold. Inhale, half lift. Exhale, plant the hands, plank. Inhale, make the plank strong.

Exhale, lower down. Inhale to back bend. Exhale, release. Inhale, plank.

Exhale, dog. Feet to the hands. Inhale, half lift. Exhale, fold.

Inhale to stand. Exhale, fold. Inhale, half lift. Exhale, plant the hands.

Plank. Inhale, make it strong. Exhale, lower down. Inhale, back bend.

Exhale, release. Find your plank and your dog. Now, for the rest, I'm just gonna cue the movements. I want you to know if you can follow that general pattern of breathing or just notice what you do with your breathing.

So, feet to the hands. Half lift. Forward fold. Stand all the way up.

Forward fold. Half lift. Plant the hands. Plank.

Lower down. Back bend. Plank. Dog.

Feet to the hands. Half lift. Forward fold. Rise to stand.

Forward fold. Half lift. Plant the hands. Plank.

Lower down. Back bend. Plank. Dog.

Feet to the hands. Half lift. Forward fold. Rise to stand.

We have one more minute. Lower down. Half lift. Plant the hands.

Plank. Lower down. Back bend. Release.

Plank. Dog. Feet to your hands. Half lift.

Forward fold. Stand all the way up. Feel the lungs up. Exhale, forward fold.

Half lift. Half lift. Forward fold. Plank.

Lower down. Back bend. Plank. And dog.

So both knees down. Take a moment. Find your child's pose. And that was a bit of a, for me that was a slower pace, but you can always run through 10 minutes of those on your own and make it even quicker.

You can speed the video up. But my goal was not to be doing a whole bunch of random things, but adding some mobility. So we found length through some of the back body, which is really nice. We had strength in the hamstrings, strength in the core, and we brought the heart rate up in a really effective way.

So it was calculated. I'm not into doing a whole bunch of random stuff to randomly bring the heart rate up. So I wanted to make a really good cardio one, which wasn't too crazy, but still effective the better you get at it, and the better it is because jiu-jitsu, when you're doing jiu-jitsu, this perfectly mimics it, because jiu-jitsu isn't just cardio on your own going for a run. When you're doing jiu-jitsu, you are pushing on someone, pulling on someone.

Not only do you have to worry about yourself, you have to worry about somebody else. So that is why I wanted to make a really good cardio one, which wasn't too crazy, and that is why I didn't do isolated cardio, high knees, because that's not realistic. I tried to add cardio with movement and strengthening, and just basically power, because we were using power jumping back and forward, because that's what you're doing in jiu-jitsu, cardio, but it's also that hard element. Okay, so if you like this video, make sure to comment, send me an email, send a message, and I can do more of these.

Like that was sun A. There's also like sun Bs and sun Cs, different variations. So I really like it. It had to be simple enough that we still get something out of it.

So there we are.