The Benefits of Yoga for Brazilian Jiu Jitsu Practitioners
Solar FightwearHow Yoga Can Help Your Mobility in Brazilian Jiu Jitsu
If you practice Jiu Jitsu, did you know that yoga can be a great way to improve your mobility? If you practice BJJ, there's a VERY good chance you're looking to improve your flexibility and mobility.
How many times do we want to escape from a difficult position, but lack of flexibility stops us in our tracks?
Or we want to apply a certain movement, but our mobility slows us down in our movements and we become more predictable because of that.
Of course, there are plenty of flexibility exercises you can do to become more flexible and improve your flexibility, but would you believe me if I told you that nothing is as effective as Yoga for Jiu Jitsu fighters?
Indeed! Several top fighters have shared with us that a yoga routine helps tremendously with flexibility, mobility, and core strength to become better scramblers.
In this article, we explain how Yoga can greatly help you become a better Jiu Jitsu fighter and share some resources to follow to practice Yoga.
Skills Needed in Jiu Jitsu
Basically, you have to understand that in Jiu Jitsu, there are certain key skills and abilities you need to know to make you a better fighter:
- Know the Technique: Knowing the different submission, positioning, and escape techniques is crucial to surviving and triumphing on the mat.
- Strength and Endurance: Good physical condition, with sufficient strength and endurance, is necessary to maintain control and resist opponents.
- Have flexibility and mobility: Being able to move freely and quickly on the tatami is essential, hence the importance of flexibility and mobility.
- Good strategic thinking and quick thinking: Brazilian Jiu Jitsu is a physical chess game, where strategy and quick thinking are just as important as brute strength. Therefore, learning to think quickly in a pressure-filled and panicked environment is extremely important.
If you work on these different skills and abilities regularly, you'll find it much easier to become a better Brazilian Jiu Jitsu athlete. However, developing these different skills requires hours and hours of training.
Among these trainings, we frequently find:
- Technical practice (the drill): Repeat and perfect the different submission, positioning and escape techniques.
- Sparring: Simulated fights with partners to practice the techniques learned. (See our tips for good sparring )
- Physical conditioning: Cardiovascular and muscle-strengthening workouts to improve strength, endurance, and mobility.
- Yoga: Incorporate yoga sessions to improve flexibility, mobility, mental strength and stress management.
Yes, indeed! Yoga!
Start gradually incorporating yoga into your workout routine , even if you're a beginner. Start with simple, short sessions and then gradually increase the intensity. You might be surprised at the results and how yoga can improve your Brazilian Jiu Jitsu game!
You'll quickly notice that Yoga will allow you to simultaneously work on strength, endurance, flexibility, mobility, breathing, stabilization, and many more elements of your fighting game.
What are the benefits of Yoga in Jiu Jitsu?
Brazilian Jiu Jitsu requires fluidity, body control, and breath management—three qualities that yoga naturally develops. By combining these two disciplines, you not only strengthen your mobility and flexibility, but also your ability to remain calm and focused under pressure. Here are six ways yoga can be an exceptional tool on the mat.
Greater flexibility:
Yoga poses stretch and strengthen your muscles, making you more flexible and capable of wider, more fluid movements. Improved flexibility also reduces the risk of muscle injuries.
Greater joint mobility:
Yoga movements, with their rotations and stretches, can improve your joint mobility, which is essential for the complex movements of Brazilian Jiu Jitsu.
A global strengthening of the body:
Yoga isn't just about flexibility. Many poses strengthen your muscles, especially those in your core, arms, and legs. A stronger body helps you better control your movements and maintain advantageous positions.
Better stress and breathing management:
Yoga can help you manage the stress of Brazilian Jiu Jitsu and stay calm under pressure. Additionally, breathing techniques improve your endurance and focus during fights.
Better reduction of muscle tension:
Yoga stretches and poses relax tense muscles, promoting better recovery after training or competitions. Yoga is one of the most effective exercises for active recovery in Jiu Jitsu .
A more mobile and powerful pelvis:
Through stretching and mobility exercises, you will gradually gain a more mobile and powerful pelvis to apply more pressure in your sparring.
5 Fundamental Yoga Exercises for Jiu Jitsu Fighters
Warrior Pose
Warrior pose is one of the most common and effective exercises for strengthening the legs, opening the hips, and improving balance.
Standing, step one leg forward and bend your front knee 90 degrees. Keep your back leg straight. Raise your arms overhead, stretching them toward the sky. Hold the pose for a few breaths, then repeat on the other side.
Downward Dog Pose
This pose stretches the hamstrings, calves, shoulders, and strengthens the arms. It's a great pose for working the entire body and building your stamina and endurance.
Start in a plank position, then push your hips toward the sky, forming an inverted V with your body. Keep your heels on the floor as much as possible and stretch your arms out in front of you.
( Image source: Journal des Femmes )
Pigeon pose
Pigeon pose is a stretch commonly seen in the world of Jiu Jitsu. This pose stretches the hips, quadriceps, and hip flexors.
Extend your left leg behind you and lower your pelvis toward the floor. Hold the pose for a few breaths, then repeat on the other side.
( Image Source: Man Flow Yoga )
The Bridge Pose
The point pose, or bridge, is an excellent exercise to strengthen your back, glutes, and hamstrings while opening your chest and stretching your back. It quickly becomes clear that this is a great exercise for maintaining a good bridge when trying to escape.
Lie on your back, bend your knees, and place your feet near your buttocks. Lift your hips toward the ceiling by squeezing your glutes, keeping your arms at your sides or crossing them under your back for added support.
The seated twist
This pose stretches your spine, hips, and shoulders. It's a great exercise to improve your hip flexibility, mobility, and twisting.
Sit on the floor with your legs extended in front of you. Bend your right leg and place your right foot on the outside of your left thigh. Rotate your upper body to the right, placing your left hand on your right knee and your right hand behind you for support. Hold the pose, then repeat on the other side.
Yoga, a very effective type of training for your Jiu Jitsu skills
Whether you're a white belt or a seasoned competitor, incorporating yoga into your training routine is more than just a supplement: it's a real boost to performance, longevity, and recovery.
By working on your mobility, flexibility, breathing and body awareness, you become a more complete, more fluid… and more resilient fighter.
Jiu-jitsu is an art of adaptation, precision, and timing. Yoga provides you with the tools to hone these qualities while taking care of your body and mind.
So why not roll out your mat, even outside the tatami?
