Many people get on the path of inversions and hand stands without taking into account the importance of wrist conditioning. Don’t be one of them. Look after your body and take a little time to prepare yourself for your workouts.

The ABC of Vinyasa Yoga. This is a perfect warm up flow which is said to include all basic Yoga positions. You’ll warm up your entire body and most muscle groups.

This drill will help you stretch and lengthen the Hamstrings and Calves as well as strengthen arms and shoulders. Although it has many benefits focus on your hamstrings and the entire back side of your legs.

This pose is well known for stretching your hamstrings, calves and hips as well as strengthening your thighs and knees. Anyhow, Its an ideal pose to decompress your spine too. Bend you knees if you have to and enjoy how your each one of your vertebrae releases the tension accumulated in your back.

This is one of the most effective poses there is for healthy hip flexors. Its known for opening hip joints which reduces strain on the knees. As well as improving abduction and strengthening the lower back while opening hips. To me, the best thing about this pose is how much it will correct your posture. How you walk, stand and fight.

This pose has a lot of benefits; Releases lower back and sacrum; Opens hips, inner thighs, and groin; Stretches the hamstrings; Relieves lower back pain. But what you need to know is that this pose will help you recover guard and strengthen your closed guard. Abide in it and enjoy the stretch, it's a fun journey.

This exercise it's extremely important for you to use the flexibility you've been working on. There's no point in being flexible if you cannot apply that flexibility to your game. Simultaneously working on strength and flexibility will be the tool you can effectively use on the mat.

This drill will improve range of motion on your hips and loosen up muscles that you're going to use on and off the mat. Mobile and flexible hip flexors will not only help you recover guard or kick higher but also improve your posture and day-to-day life.

Stretches the chest, neck, spine, and hips; Strengthening hips, glute and aiding spine flexibility. Your to-go pose if you’re sitting for long periods. Also, keep in mind that if you have unexplainable knee pain there's a huge chance your glutes are weak. This drill will help you become stronger and more endurable.

This pose will Stretch deep glutes, Stretch groins and psoas (a long muscle on the side of your vertebral column and pelvis) and Relieve impinged piriformis and alleviate sciatic pain. Although what you want to know about this pose is that it'll open your hips helping you recover guard or kicking higher. Release the tension and reach the desire pin on the opponent.

This is an excellent pose to wind down at the end of a long day without neglecting your flexibility journey. It'll open your hips and groin as well as stretch your back and decompress your spine.

This is an enhanced version of what we call Lizard Pose, a great stretch for the hip flexors, the hamstrings, and the quadriceps. With this pose you'll go a little deeper into the tissue. Be kind to yourself, don't push to hard and let time do its job. Persevere and be constant. You'll see results in a matter of weeks.

The flow between this two poses will benefit your entire body. Hips, shoulders, core, arms and back. But most importantly it’ll increase your spine mobility. A healthy spine is the foundation to a healthy and flexible body.

This pose will help you release the tension in your lower back as well as your IT band. The spine plays a big roll in our joint flexibility, hence you could think of it as setting the ground for flexibility to flourish.

This is a very complete pose; it stretches the chest, shoulders and abdomen, and strengthens the wrists, arms and spine. The whole pack for the upper body. Abide on this pose and be kind to your lower back. It's easy to overdo it. So take it easy, but take it in.

Eagle Arms elongates muscles in your upper back and shoulders: the lats, the rhomboids, and the traps. But most importantly it´ll open up your shoulders giving you that extra flexibility to hopefully escape that arm bar.

This way you'll stretch the muscles group behind your arms named Triceps as well as continue opening up the shoulder joint and tissue. This things take time, trust the exercise and be persistent.

This pose will help you stabilise your shoulders, this is a must after all the new movement that you´re incorporating through this course. As well, this will strengthen your upper back. Keep a steady breath flow and push from within using your diaphragm.

This position could be used as a warm up if done dynamically. Although I recommend you to build up to a few minutes holding the stretch. That way you’ll give time to your muscles, fascia and tissue to loosen up and let the blood begin to flow so you can become more flexible.

This pose goes hand by hand with Eagle Arms pose; it'll stretch muscles in your upper back and shoulders: the lats, the rhomboids, and the traps. And the advantage that you have here is that you can regulate how deep you want to go into the stretch.

This can feel quite punishing and counterproductive. You'll position your arms in ways that your body isn't used to. Thats why it's important that you use your belt or a strap to increase the degree of the intensity. Listen to your body.

5 Mins a couple days a week and you can see amazing results. Just a bit of time and some discipline between you and your goals. Take it slow but take it in.

10 Mins still not much time and very effective. Take it in and feel great after this session

15 Minutes, after you implemented the quicker sessions in your routine or do you feel the need of more stretching, take 15 mins of your day and lets see some progression faster than you imagine!