Sun Salutation Flow for BJJ: 12-Min Startup Class (Day 4)

When you have taken air, you can keep your toes in the ground. If it's impossible to keep the balance, just keep your big toes in the floor but squeeze your elbows in and look forward. Not so much that you're cranking your neck. Look down and slightly forward so you have your weight forward.

Step back to plank, inhale. Exhale, low push up. Cobra or up dog, take a big inhale. Roll back to down dog.

For now, just step your right foot forward, lift your right hand. Back foot is 45 degrees out so your feet are hip width apart. Lift your arms, grab the sword. Right knee forward, back leg straight because your back leg is usually soft here.

Straighten the back leg so it's a steel rod going through your heel. All the weight is pushing into your heel. Arms are up, bend your front leg. Take two big breaths in warrior one.

Relax your neck but straighten and strengthen everything else. Inhale, look up. Exhale, hands down, step back. Vinyasa, plank pose, inhale.

Exhale, low push up. Cobra or up dog, inhale. Back to down dog, exhale. Second side, left foot forward.

Right foot 45 degrees. Stand up, make sure you have enough distance between your legs so that there is work going on in your foundation. Arms up, two breaths. Back leg is a steel rod.

Inhale look up. Exhale, hands down. Vinyasa, plank inhale. Exhale low push up.

Back bend of your choice, inhale. Exhale, down dog. Take a breath. Take another breath.

Bend your knees, look forward. As you exhale, land softly. Inhale halfway up. And exhale fold.

Bend your knees and sweep your fingertips in the floor. Move straight into chair pose. Arms up, wide arms, relax your traps. Lift your toes and work your legs, your butt, your belly and your back.

Take a breath. Inhale, look up. And exhale fold. Inhale halfway up.

Exhale, squat down. All the weight into your elbows. Lift your butt and squeeze your elbows in. Take two breaths.

Head forward, use your fingertips to not fall on your face. Step back to plank, inhale. Exhale lower down. Cobra or up dog, inhale.

Exhale down dog. Right foot forward, left foot 45 degrees. Bend your right knee and lift up as you inhale. Take two breaths in warrior one.

Try to look up towards your thumbs. No neck cranking. It's illegal in IBGTF and it's illegal in yoga. Don't crank your neck.

Exhale lower down. Vinyasa which means plank. Low push up. Inhale in back bend.

Exhale in down dog. Second side, left foot forward. Right foot 45 degrees. Keep your left knee bent.

Lift up. Back leg is super strong. Look up towards your thumbs without neck cranking yourself. Hands down, last vinyasa.

Inhale plank. Exhale low push up. Cobra or up dog, inhale. Exhale down dog.

Take a breath. And sit on your butt or your knees and feel your body and mind. Feel the connection between your mind and body for a brief moment with your eyes closed. Inhale.

Exhale. Inhale. Exhale. Inhale.

Exhale. Inhale. Exhale. Inhale.

Exhale. Inhale. Exhale. Inhale.

Exhale. Inhale. Exhale. Take one more deep breath.

Open your eyes. Quick thought experiment. Imagine I'm holding a carrot in my hand. A carrot doesn't have much value.

It's really cheap to buy. And if you eat it it's not many things that happen. It's not like a super potion of magic elixir for youth, it's not going to save you forever, one carrot. But one carrot every day for the rest of your life will have a huge impact on your health.

One carrot for seven days a week, 365 days a year for the rest of your life, it's probably going to save you from many, many different things that you had no idea that you could catch later on. So just a goddamn carrot every day has such a big impact in your life. Ten minutes of yoga, two sun salutation A and two sun salutation B is not much. You feel nice after you did it, but you feel nice after you had a meal also.

It doesn't mean that it has so much value, but if you would do something like this or something like this consistently every day for the rest of your life, the impact will I think be as big as a carrot or perhaps even bigger. So what you're doing now is you completed a 10 in 10 and you've already done four out of the 10 startup foundation, the startup program. You are well on your way to creating that magic habit because when you make it a habit, it doesn't take discipline anymore. When you made a habit, it doesn't take willpower and energy from your brain.

You don't have to struggle and resist and there is no friction anymore. So the more habit you create, the easier it's going to be. Even if the stuff you're doing is hard, actually getting up to the mat and do it will be much and much easier. Eventually you will be hooked and it will be almost like a drug, but only in the positive sense.

Like you will be addicted to this awesome feeling of being present in your body, breathing and stretching and working. So good job. See you tomorrow for class number five. Us.