Full-Body Vinyasa Flow: 15-Min Class for BJJ (Final Flow)

Back leg straight, bend your front knee. Straight elbow, spread your fingers. Left leg out in front of you, lift it as high as it goes. Stepping back to warrior two, bend your standing knee.

Take a couple of breaths. Reversing the warrior. Head angle pose, elbow to knee, hand to floor. Reversing the warrior again.

Transitioning to half moon pose. Right arm down, left arm up, open hips, breathe and balance. Standing split hands down, head down, left leg up, stretch both knees. Give it a couple of handstand hops, all the weight into your hands.

Don't never hold your breath when you handstand. Vinyasa plank low push up. Up dog, down dog. Second side, lift your left leg, inhale, open three legged dog.

Left knee, left elbow. Three legged dog, inhale. Right elbow. Inhale, knee to nose, crescent pose.

Deep hips, high chest. Right foot forward, both knees locked. Lift high, lift high. Stretch out for warrior two.

Balance steady, flowing breath. Reversing the warrior, left side long. Head angle pose, elbow to knee, hand to floor. Reversing warrior, inhale, exhale half moon pose.

Hands down for standing split, right leg up, head down. Try to get your forehead to your left chin. And handstand time, at least five tries, no excuses. One, two, three, four and five.

Vinyasa. Down dog. Bend your knees, jump forward to a squat. And sit down on the floor.

Happy baby pose. Catch your feet or your ankles wherever you can and pull your knees, butt and head down to the ground, as flat as you can be. Relax your face and it will be easier to relax your inner thighs. All right, lift your legs up.

Try to lift your hands under your lower back. It's okay to stay here for now, just to get some body weight into your shoulders. If you can stretch your arms overhead for full upside down guard, do that. It's also okay to lean the weight into one side.

Just stay here for half a minute and be upside down, crunched up. The reason we're doing this is so that we get the opportunity to breathe while we're contracted and pressed together like a pretzel. The idea is that someone can sometimes be able to put your hair, but they should not be able to beat your hair just because they have good pressure and are heavy and brutal does not mean that they have better jujitsu. If we learn to have good yoga, good breath and good jujitsu hair, we can even be dangerous from a crazy position like this.

Roll up to your butt, place your hands and feet in the floor. Lift your chest and stretch out the front side. Take three breaths. Sit on your knees or your butt.

Let's finish this whole round, this whole program. We did five plus two and now five days of new poses, new ideas, new concepts. Try to shut everything off and be perfectly still for two minutes. Just let everything sink into place.

Take a deep breath and exhale. Congratulations on completing the startup program. You still have two days left to complete the full 14 days, the full two weeks. Go back and repeat maybe this class two times or take one of the other five.

The first week was really just an introduction. This second week was more yoga. You got to experience a little bit more of the flow and the more advanced poses. But I want to deeply and sincerely congratulate you for getting over this five mile high threshold to even begin with the first class.

Most people will never dare to even go there to roll out a yoga mat or just put on a video with some strange Swedish guy. So I absolutely congratulate you for completing the most difficult step. The next challenge for you is to develop habit and consistency. So you did seven, you did five, you did 12 days.

So when you completed the 14 days, I have at least two options for you. You can go through the whole program straight through again. Just if you liked it, do it again. Do it until you don't like it anymore, until you feel like this is not a challenge.

I know what this guy is going to say every time he's saying something. I know what's coming. Move on. We have so many other programs.

If you feel already that like I need more, I need this novelty, I need new stuff, new input, we have challenging classes, we have brutal classes, we have really soft and gentle classes. So just follow the setup that I have made with the startup program, Yoga for Rocks for the stiff people and through the foundations and the intermediate week. I'm going to record an advanced week as well for those of you who have been with us for years. So thank you guys very much and please do not quit.

Give yourself at least six months until you start expecting any kind of results. Even if you get results immediately, the really nice benefits will come further down the road. I guarantee that. Thank you guys very much.

Good luck with the last two classes and see you in the other programs. Us!