Top Yoga Poses That Will Improve Your BJJ Grappling Abilities

BJJ is one of the most learned methods of grappling globally. Starting from the basic exercise to the technical training, it is known to be one of the most demanding combat games. However, BJJ professionals explain that BJJ is also one of the most functional exercises which help the body perform usual body functions and physical movement easily.

 To help the body avoid injury and help with easy body movement, BJJ professionals are now using yoga for better body management. More professionals are now recommending yoga for BJJ because they feel it helps with better body conditioning.

Technically if we analyze yoga and BJJ we will see that both have some similarities, they are closely related and some of the basic yoga poses will help with the overall training as well. With the help of yoga, you will be able to strengthen your body and this will eventually help you improve body flexibility as well.

 Most of the injuries that happen in BJJ are mainly due to loss of flexibility which means that these simple yoga poses can help you avoid injury. In most conditions, if you pay attention to details, you will see that your body has a few sensitive areas. These areas help with better recovery and also help you become stronger.

With the help of this article, you will be able to know in detail about some of the injuries that usually take place on the mat. Apart from this, we will also talk about the reason you need to use yoga and some of the best poses that will strengthen your body and help you practice BJJ in a better way.

Why Yoga is Good for BJJ?

Most people think that yoga improves flexibility so this will help with BJJ when it comes to choke and hold. On the contrary, it is more than just a way to avoid injury to improve your technique.

Some of the main reasons you need to practice yoga for BJJ include:

  • Yoga helps with better breathing which is very important in keeping calm during a BJJ fight
  • Yoga is excellent for functional training which makes technical BJJ practice easy
  • Yoga is good for mental strength and this helps with strategy building as well
  • Yoga is an excellent exercise for physical strength which means you can keep going without getting tired.
  • Yoga helps with improving body posture which is good for executing all BJJ maneuvers.
  • Yoga improves the balance of the body which means that you can prolong the knockout.
  • Yoga is especially good for spatial intelligence which will help you maintain a good body position during defense and attack.

Best Yoga Poses That Will Help with BJJ Training

It is usually advised by the professional that you should start with simple cardio and yoga exercise. After one week of a complete workout when your body will get accustomed to the strength, you can then work on the technical aspect of BJJ and finally, you can move to speed improvement. Some of the main yoga poses that you should try for the first week include:


Ustrasana (Camel Pose)

This pose is commonly known as Camel Pose due to the back-bending pose that resembles the hump of the camel. This pose is good for improving the flexibility of the backbone which means that it can help you control your opponent. This pose also helps in stretching the upper body including the stomach, shoulder, and arms. For the lower body, it helps with stretching the hips and quads.

Eka Pada Rajakapotasana

Eka Pada Rajakapotasana

This is a very interesting yet advanced pose. Commonly Eka Pada Rajakapotasana pose is also known as Pigeon Pose. From BJJ’s point of view, this pose is good for defending the back and it improves the flexibility of the hip as well. Overall, this is a good pose for strengthening the back.

Adho Mukha Svanasana

Adho Mukha Svanasana
Adho Mukha Svanasana

If you are familiar with simple yoga, this is one of the most common poses that almost everyone is familiar with. This pose is commonly known as Downward Facing Dog Pose. No matter what your aim is, you need to add this yoga pose to all exercises. It helps in stretching the shoulder muscles, hamstring as well as back stretching. Overall this yoga pose is excellent for back muscles.


Bhujangasana (Cobra Pose)

Bhujangasana is also commonly known as cobra pose. This pose helps in increasing the flexibility of the spine and also helps the individual in acquiring a dominant position in a fight.

 This pose is excellent for good body posture and you will be able to defend yourself in a better way with the help of this pose. It also helps in some of the best chokes including guillotine and triangle choke.

 Professionals also explain that cobra pose helps with better use of hip muscles and helps in avoiding the wrong technique while fighting.


Halasana (Plough pose)

Halasana pose is commonly known as Plow Pose and it is relatively a little more difficult than most poses. This pose works well for an open guard and helps you work on the grip of the hip muscles.

 With BJJ’s importance of the hip, muscle is very important, which is the reason you need to use a plow pose within your yoga practice. This is good for lower back pain and also helps you with improving the flexibility of the spine. From the upper body to your back, you will see the impact of this pose throughout your body.

Bottom Line

To sum it all up, BJJ is all about continuous progress. In the beginning, when the body is not ready, yoga can help your body get the kick that will eventually help you work out better and learn BJJ grappling skills in a much better way.

Apart from this, BJJ is not all about physical power only. It requires a lot of mental strength as well because it requires commitment and your body needs to push more. With the help of yoga, your mental capacity will improve and this will also help in improving the technique.

 If we look at yoga technically, it covers almost all aspects of BJJ. Another important thing is that you will need the strength of your hip and overall body, so these simple exercises will surely play an important role. If you have any issues related to mobility or strength, yoga will resolve that issue.

 Overall, by better breathing, you will be able to control the fatigue and make it a better exercise for yourself.