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Jiu-Jitsu Yoga Poses

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Looking for a unique way to enhance your physical and mental health? Look no further than adding some jiu-jitsu yoga poses to your training! Combining the strength and discipline of Brazilian jiu-jitsu with the mindfulness and flexibility of yoga is a surefire way to take your game and well-being to the next level. These dynamic practices offer a holistic approach to wellness that is both challenging and rewarding. Whether you are a seasoned athlete or a beginner looking to try something new, Yoga will have something to offer you. So, roll out your mat, tie your gi, and get ready to experience the transformative power of these dynamic activities.

9 of the Best Yoga for BJJ Poses (Out of 100s) Improve Your Flexibility

Pigeon Pose

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Downward Facing Dog

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Headstand (work your way up to this if you are a beginner)

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Cobra Pose

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Bow Pose

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Side Angle Stretch With Block Extension

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Lunge with Knee Bent Forward

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Warrior II Pose

Crow Pose/ Sphinx Pose

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Yoga For Athletes | The Yoga Academy

A normal yoga class just isn't welcoming to sports/athletes/fit people, because they're not sedentary and weak, but often extra stiff, stronger than average, and have a different mindset and other needs than average Joe-Jane. Get 200 hours of training for free!

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Child’s Pose – Child’s Pose is a yoga pose that can be used to relax and stretch the body, while calming the mind. It is seated posture in which the knees are bent and the upper body rests on the thighs with arms extended forward or overhead. It can also be used to relieve stress, anxiety, and insomnia.

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Downward Facing Dog Pose 

Downward Facing Dog Pose is an inverted V-shaped yoga pose that strengthens and stretches your whole body at once. You start this pose by coming onto hands and knees and then pressing up into an upside-down V shape, with your hands firmly rooted into the ground, feet shoulder-width apart, and your hips pressed up in the air.

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Warrior II Pose

 Warrior II Pose is a standing yoga pose that involves stretching the torso and legs while strengthening them at the same time. It requires bending one knee to 90 degrees while keeping the other leg straight. The arms are extended parallel to the floor, palms facing down. Warrior II strengthens and tones the legs, arms, abs, and back muscles while increasing flexibility in the hips.

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Cobra Pose

 Cobra Pose (Bhujangasana) is a back-bending yoga pose that stretches the front of the body, including the chest, shoulders, and abdomen. It also strengthens the muscles of the back and arms. The pose resembles a cobra with its hood raised, hence its name.

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Plough Pose

Plough Pose, or Halasana, is a yoga pose that resembles the shape of an agricultural plow. It stretches and strengthens the spine, neck, shoulders, and hamstrings. It also helps to improve digestion and increase circulation in the abdominal organs.

best yoga for bjj athletes



Being more mobile and flexible is a huge bonus when training a martial art like Brazilian jiu-jitsu. Simply adding yoga to your routine makes physical activities like BJJ more fun. You will greatly improve the possibilities of guards you can play (ex. rubber guard) and the movements you are able to pull off.

Have you ever rolled with someone that is extremely bendy and flexible? They are impossible to beat. Increasing mobility seriously benefits BJJ athletes and gives the practitioner one leg above the competition.

Even if you do not take jiu-jitsu as seriously as competitors and would consider it more of a hobby for yourself, adding yoga to your routine will help with everyday life. Most of us who train BJJ are also working full-time jobs that may require us to sit at desks all day. Sitting at a desk can lead to poor posture and tight hip flexors, making it much harder for us to move around the mats.

Just gently stretching for 10 minutes a day can alleviate that issue.

Improved Flexibility

Flexibility is an essential part of any fitness routine. But it can be hard to know what exercises to do or how to make sure you’re doing them correctly. Brazilian Jiu-Jitsu yoga is a unique combination of martial arts and yoga that can help you become more flexible and stronger overall. Read on to find out more about this powerful practice and why it should be part of your fitness routine!

Brazilian Jiu-Jitsu is a unique form of martial arts that combines elements from Judo, Wrestling, and Boxing. It focuses on close-range combat and controlling an opponent by taking them down or immobilizing them with joint locks or chokeholds. As a result, it is an excellent way to develop strength and agility while improving your balance and coordination.

The addition of yoga elements makes Brazilian Jiu-Jitsu yoga even more effective at helping you become stronger and more flexible. Yoga incorporates breathing techniques along with stretching exercises designed to increase circulation in the body while calming the mind. Combining these two will create a wonderful fitness and wellness routine.


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Body Awareness and Breath Control

Yoga will help athletes improve their overall performance by increasing flexibility, balance, and strength.

It can also help improve mental focus and reduce stress levels. Most Brazilian jiu-jitsu practitioners work day jobs or may even run some type of business. We already know that doing BJJ helps you be a more focused individual who is good on your toes but adding Yoga to your routine may give you that little edge both in your real life and on the mats.

Holding yoga poses and actively practicing yoga have helped us in many ways. From teaching us simple (yet effective) breathing techniques to having high levels of body awareness the benefits of consistent practice are showing.

Yoga will help athletes learn to relax while they are in motion, allowing them to move more efficiently and accurately with greater control. Additionally, it helps prevent injuries by increasing the body’s range of motion and reducing muscle imbalances that could lead to injury.

In a lot of ways, BJJ and yoga are both spiritual disciplines that bring us back to having high levels of body awareness. There are many synergies that you will experience when you simply decide to take yoga classes.


Adding yoga to your routine can be something you can do in the comfort or your home or you can dedicate a whole portion of your day to doing te practice. As long as you are actively keeping yourself mobile and flexible you will see the benefits that yoga will have on your Brazilian jiu-jitsu.

From an athletic perspective, doing yoga is only a positive. It is a great way to keep your body functional and protect yourself from injury. Practicing yoga is not something that needs to be within a studio. Within the BJJ community, there are BJJ practitioners that are willing to teach you what they know from the comfort of your home.

Adding on bills to another gym is something we fall victim to all the time so it is nice to be able to just put some videos on our TV while we are just relaxing at home.


The instructional videos found in YogaForBJJ are crafted specifically for people who train BJJ and want to level up their jiu-jitsu ability.

Yoga for BJJ has two options the courses and programs they offer. If you are looking to learn Yoga and plan to become an instructor they offer three courses for the hours needed to meet the requirements! The Level 2 course is completely FREE!

Practice yoga is you are a BJJ practitioner. We have extremely tight hips because of often we are sitting at our desks (buy a standing desk). We have a work-from-home day job and obviously write on the internet so finding ways to loosen up is a must for us.

If you are looking for something great to add to your routine and want to have the flexibility of practicing this from home click the button below for their latest pricing for all their at-home yoga classes and training!

Yoga For Athletes | The Yoga Academy

A normal yoga class just isn't welcoming to sports/athletes/fit people, because they're not sedentary and weak, but often extra stiff, stronger than average, and have a different mindset and other needs than average Joe-Jane. Get 200 hours of training for free!

Latest Pricing
We earn a commission if you make a purchase, at no additional cost to you.