Yoga for Brazilian Jiu Jitsu
Brazilian Jiu Jitsu (BJJ) is a sport that requires flexibility and control of both the mind and body. It is important for athletes of the sport to maintain strength, balance, and breath control, all things that can be mastered through the practice of yoga. Yoga is a complement to BJJ that athletes should take advantage of if they aren’t already!
“Keeping yourself limber and loose will help you improve your Jiu Jitsu practice–while staying healthy.”
- Professor Bruno Jacaré
Check out just some of the benefits of yoga for BJJ students
Flexibility - Working on your flexibility can help you reduce your risk for injury by helping protect your joints. Yoga allows BJJ athletes to train their body by continuously working on holding flexible poses and stretches for longer periods of time. It is important for athletes to be prepared for the possibility of using flexible holds, especially with BJJ when there is a hold that can involve deep, intense stretches.
Balance - Jiu Jitsu requires balance from athletes so that they can remain upright. Yoga is rooted in training the body to remain balanced through all poses and flows. This can help BJJ athletes who are trying to work on their balance and stability so that they can remain on their feet and in control of their body.
Strength - BJJ athletes focus on strengthening the core and the muscles throughout their body. Yoga helps to strengthen these muscles, and more, with an emphasis on controlling those muscles by holding poses and ensuring that they are done in proper stance. Some of the yoga poses might not look challenging, but when in them a whole new appreciation is acquired for the strength that yoga requires and builds.
Endurance - Stamina is an important aspect in the sport of BJJ, so working to improve endurance is a great idea, especially through activities that challenge the heart and lungs. Yoga can help BJJ athletes looking to improve endurance as the practice requires poses with slow, controlled movements throughout flows.
Breath Control - In every exercise or athletic activity, it is important to breathe. For BJJ athletes, incorrectly breathing can limit an athlete from completing, or keeping up with, movements. Working on breath control is extremely valuable and can be developed by the techniques learned in yoga. Yogic breathing is about inhaling through the nose, expanding the belly, holding that breath, and then exhaling through the mouth. While the process seems easy, it takes time to control and should be practiced consistently. This practice of yogic breathing can translate seamlessly to BJJ and boost your airflow, focus, and overall performance.
Here Are Some of Our Favorite Yoga Poses for BJJ Practitioners at KAIZEN
Cobra Pose - The Cobra Pose allows BJJ athletes to open up their chest and shoulders, working to counteract the hunched forward shoulders and posture seen commonly in BJJ. To complete the Cobra Pose, begin by lying face down on the floor with your palms next to your chest and the tops of your feet pressing into the floor. Your elbows should be tucked in so that they touch your ribs. Inhale, start to straighten your arms and lift your chest off the floor. Lift until you reach a comfortable point of tension, from here hold the pose for a few breaths. Return back down to the floor slowly as you exhale.
Downward Facing Dog Pose - Downward Facing Dog Pose stretches your shoulders, upper back, hamstrings, and calves. To complete this pose, start in tabletop position, inhale, and raise your hips high into the air. Straighten your back by pressing your shoulder blades together and keep your head down. Hold the pose for a few breaths before lowering your hips and returning to tabletop position.
Child’s Pose - Child’s Pose offers BJJ athletes the chance to release tension in the lower back, while providing a light stretch to the hips, thighs, and ankles. To complete Child’s Pose, kneel on the floor and sit back on your knees. As you let your weight sink back into your legs, lean forward with your arms stretched out in front of you, resting your forehead on the floor. Inhale and exhale in this position before releasing the pose.
Leg Pulls (Leg to Side with Yoga Strap) - Leg Pulls allow BJJ athletes to open up the hips, while stretching the thighs, hamstrings, and calves. To complete a Leg Pull, place a yoga strap around the bottom of the foot, holding the strap with the hand on the same side. Laying down on the floor, raise your foot to the ceiling and slowly begin to let your foot fall out ninety degrees to the side retaining tension with the yoga strap. Hold the pose at the position at the top and side for a few breaths. Repeat for the other leg.
Pigeon Pose - Pigeon Pose helps to open up hip flexors and provides help to the outward rotation of the hip. To complete Pigeon Pose, begin in a downward facing dog and bring one leg forward to your chest and lower your shin down to your wrists. Your back knee should be flat on the floor and extended out behind you. Keeping your hips square to the front of the mat, inhale and as you exhale walk your hands out in front of you and fold forward over your shin. Hold the pose with a few breaths before releasing. Repeat for the other leg.
Athletes’ Yoga at The Studio at KAIZEN
Join us and your fellow athletes at The Studio at KAIZEN for Athletes’ Yoga. This class is for all grapplers and athletes looking to improve flexibility, balance, strength, body awareness, and breath control and prepare the mind for ultimate focus. Classes are structured to be gentle in the beginning seeking to stretch and lengthen muscles while improving overall flexibility. They will build to more intense movements curated to bring heat into your body while focusing your attention on the work of the pose. This weekly class is designed to accompany your weekly Brazilian Jiu Jitsu training. Improving your flexibility, balance, and breathing will lessen your risk of injury and improve your Jiu Jitsu.
Sign up for Athletes’ Yoga offered on Mondays from 5:30-6:15 pm, Tuesdays from 5:30-6:30pm, and Sundays from 8:45-9:45 am in The Studio at KAIZEN.