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Yoga For BJJ

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Yoga and BJJ may be the combination that you all have been missing out and you know we have you covered. Jiu-jitsu is a martial art that demands a lot out of your body. If you are not careful, you can cause damage that will be a paint deal with in the long term. A great way to avoid injury is through an increased level of flexibility. In this article, we will show you a couple of poses that increase your strength and mobility for your BJJ training.

How Yoga Can Help with Brazilian Jiu-Jitsu

Being more mobile and flexible is a huge bonus when training a martial art like Brazilian jiu-jitsu. By simply adding yoga to your routine, physical activities like BJJ just become 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 has a serious benefit to 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 that make it much harder for us to move around the mats.

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

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

Improving your flexibility is only a plus when training Brazilian jiu-jitsu. Many times people are ending up getting hurt because of their lack of mobility in the muscles that are critical for the martial art. Here are 8 poses (with pictures) that you can do to improve your flexibility:

1) The Cobra Pose

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2) Child’s Pose

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3) Pigeon Pose

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4) Camel Pose

camel pose

5) Downward Facing Dog

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6) Knee-to-Chest Pose

easy at home yoga poses

7) Leg Pulls

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8) Two Knee Spinal Twist

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Yoga For Athletes | The Yoga Academy

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  1. 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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  2. 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.

  3. 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.


  4. 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.

  5. 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.


Those of us who practice Brazilian Jiu-Jitsu know that the combination of strength and flexibility is essential for top performance. So how often should we be practicing yoga to keep our bodies healthy and ready for the mat?

Brazilian Jiu-Jitsu is an intense martial art that requires strength, flexibility, and endurance. To ensure that your body remains in peak condition for sparring and competitions, it is important to incorporate yoga into your routine.

Yoga can help you to increase your flexibility and balance, which are essential for BJJ. It also helps to improve your posture, build strength in your core muscles like your upper back, and reduce stress levels. Furthermore, yoga for BJJ has been found to increase the range of motion in the joints, which can help prevent injury.

The frequency with which you should practice yoga for Brazilian Jiu-Jitsu will depend on your current level of physical fitness, how often you train BJJ, and what type of yoga class you are doing.

Generally speaking, it is recommended that practitioners do yoga at least twice a week ideally at a yoga studio– once before training and once after training. However, if you are a beginner or more advanced practitioner it may be beneficial to practice more often as this will help to ensure your body remains healthy and ready for the mat.

Additionally, if you are doing specific types of yoga such as Ashtanga or Vinyasa Flow it would be best to practice three to four times per week in order to get the full benefit from each session. Yoga classes such as Hot Yoga, Hatha Yoga, Power Yoga or Bikram Yoga are also great forms of yoga to practice on a regular basis in addition to BJJ Yoga. You can also add in a regular meditation class to help you with your breathing exercises.


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 various yoga techniques 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.


Brazilian Jiu-Jitsu is an intense and physically demanding martial art, so injuries are inevitable. Therefore, it is very important to train with a Certified Yoga Instructor.

Yoga is a great way to increase flexibility, and core strength, and improve balance – all of which can help protect you from injury while training in Brazilian Jiu Jitsu. Regular yoga practice allows you to stretch out tight muscles and joints, build strength and stability, and increase your range of motion. These benefits are especially important for BJJ practitioners who put their bodies through intense physical activity on the mat. From beginners to experienced competitors, anyone can benefit from incorporating yoga into their own BJJ training routine.

There are countless poses that can be beneficial for BJJ athletes, but we’ve highlighted some of the best ones here. The various poses listed above focus on strengthening key areas like your core, hips, and lower back while also providing a good stretch for your body. As always, be sure to listen to your body as you practice, and never push yourself beyond what is comfortable. Cobra pose, Child’s pose, Plough Pose, Pigeon Pose, and Camel pose are a few that we recommend improving your yoga techniques. Downward facing dog pose is also a great pose to increase your flexibility.


Brazilian Jiu-Jitsu is an incredibly physical and demanding sport. As athletes, we need to be aware of our bodies and how they move during this martial art practice.

Body awareness is essential in any physical activity, and Brazilian Jiu-Jitsu is no exception. Being aware of your body’s position and movements can help you to make precise techniques, take advantage of leverage and momentum, and understand the mechanics of how your opponent is moving. In addition to this, taking control of your breathing helps maintain a steady level of energy for longer periods of time, as well as helps you to remain calm and focused during difficult situations. Breath control also plays an important role in developing muscular endurance and strength.

By understanding how your body moves through space and gaining control over your breath, you can become a better BJJ player.


Yoga has been proven to be an incredibly effective form of exercise, with numerous physical and mental health benefits. But how much yoga do you actually need to do in order to reap these rewards?

The amount of BJJ Yoga needed to see benefits depends on your fitness level, goals, and commitment. Generally speaking, it’s recommended that you practice at least 2-3 times a week for a minimum of 30 minutes each session. This allows you to gradually build strength, flexibility, and balance while also improving your technique. If you are looking to increase the intensity of your BJJ Yoga practice or compete in tournaments, then more frequent and longer sessions will be necessary.

Benefits can include:

1. Improved Flexibility: BJJ Yoga helps increase flexibility and range of motion, allowing you to move with more ease and efficiency during your BJJ practice.

2. Improved Strength: BJJ Yoga combines strength training and cardiovascular conditioning that helps to strengthen your body, core, and muscles, giving you greater power and endurance for grappling.

3. Improved Balance: Yoga helps to improve balance by increasing body awareness and stability. This can help with takedowns as well as overall movement on the ground.

4. Reduced Stress: The practice of BJJ yoga is a great way to reduce stress levels before or after a difficult day of training or competition. By calming your mind and releasing tension in the body, it can help you get into a better headspace for rolling or competing.

5. Increased Focus: Practicing yoga increases focus by helping you tune into the present moment and stay mindful of each breath and movement during training or competition. This can be especially helpful when things aren’t going your way on the mats!


We have you covered in finding the best yoga positions to practice with Yoga for BJJ. These instructional videos are crafted specifically for people who train BJJ and want to level up their game. 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 FREE!

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.