Bjj Yoga


Bjj Yoga is a form of fitness that combines Brazilian Jiu-Jitsu (BJJ) and yoga. It was created to bridge the gap between strength, flexibility and cardio conditioning by offering an efficient and comprehensive full body workout. Bjj Yoga combines traditional yoga postures such as sun salutations, with the BJJ joint locks, breakfalls, rolls, and transitions into more dynamic movements. During class, participants will be taught proper breathing techniques to improve balance and stability while practicing the various poses.

The marriage of these two disciplines creates a unique exercise program that promotes both physical and mental benefits. Physically, bjj yoga helps improve mobility in joints which increases overall body flexibility. Because of its fundamental basis in martial arts drills and forms, it is also effective at improving upper-body and core strength while simultaneously developing endurance and agility.

By virtue of being a combination of both BJJ techniques and yoga postures; bjj yoga provides a range of mental benefits too. It teaches mindfulness through breath control techniques which can reduce anxiety levels and promote peacefulness. Also by having to focus on technique instead of pace or speed during training sessions you will sharpen your concentration skills, leading to a calmer state of mind that’s more readily able to block out all distraction from the activity at hand, giving you more successful results from your practice sessions.

History of Bjj Yoga

Bjj Yoga is a form of yoga, or perhaps more accurately described as a specialized yoga program, which has been developed specifically for Brazilian Jiu-Jitsu practitioners. It mixes elements of traditional Hatha (general) yoga practice with specialized bodyweight exercises designed to improve flexibility and athleticism specific to the Brazilian Jiu-Jitsu martial art.

The evolution of BJJ Yoga began in 2009 when two Brazilian Jiu-Jitsu black belts, Andreh Andersson and Lukas Wegwitz, introduced an idea to combine the elements of Hatha Yoga with grappling training drills. The two saw the potential benefit in combining the two disciplines as a way to improve physical performance while also learning more about personal yogic philosophy and effective movement patterns.

Since then, BJJ Yoga has become increasingly popular as an integral part of many professional jiu-jitsu fighters’ training regimens. Although based upon Hatha Yoga, it lacks some traditional aspects such as Sanskrit chanting and individual enlightenment which are typical components found in general yoga classes. The primary focus is on martial arts applications through dynamic postures integrated into buoyant transitions that simulate actual combat scenarios on the jiu-jitsu mat. Practitioners use their bodies through complex sequences described as flomotions – fluid movements – to build physical skills unique to the Brazilian jiu-jitsu technique.

BJJ Yoga offers athletes an added level of intensity and depth in training along with improved flexibility and explosiveness – all necessary elements for honing advanced grappling skills on the jiu-jitsu mat. As well as delivering improved physical performance, they often cite mental clarity associated with its calming effects as benefits associated with dedicating time to this practice within their hectic schedules. This transformation mentally can open up a new flow mentality while sparring at competition level, pushing athletes one step closer towards success

Benefits of Practicing Bjj Yoga

Physical benefits of practice Bjj Yoga include increased flexibility and strength, improved posture, better balance, enhanced muscle tone and definition, improved joint health, protection from injury (due to the body becoming more supple) and decreased risk of chronic back pain. BJJ Yoga also increases muscular endurance as it combines poses in a unique flow pattern that challenges the entire body – increasing overall cardiovascular health as well.

In terms of mental benefits, practicing BJJ yoga fosters focus and concentration as it requires practitioners to constantly stay in the present moment to move from pose to pose. Practicing BJJ yoga can help you develop discipline, goal-setting skills and mental toughness; which are all invaluable attributes for the competitive athlete.

Bjj Yoga is also very helpful for relieving stress and calming the mind. Research has found that this type of integrated movement can reduce cortisol levels – leading to many physical and psychological benefits such as a reduction in anxiety. Combining breath work with movement helps keep your mind focused while still allowing you release tension held in various areas of your body. Through practicing BJJ Yoga regularly one can cultivate improved self-awareness and build resilience that carries into everyday life practices – helping shift into higher states of consciousness, balance emotions and become more mindful.

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Foundational Postures/Techniques

BJJ Yoga is a relatively new type of yoga practice that is based around the techniques used in Brazilian Jiu Jitsu. This practice focuses on teaching people the fundamentals of BJJ postures and techniques through an easy-to-follow step-by-step process. The postures used in this unique form of yoga serve to help practitioners develop greater bodily awareness, emphasize proper alignment, improve stabilization and mobility, as well as support good overall posture.

The first few foundational postures involve learning core elements of BJJ such as understanding positional control and creating space. These starting postures involve practicing movements from basic positions such as the guard or closed guard – including how to break posture without losing control or sacrificing leverage. As a practitioner improves their understanding of these fundamentals, more complex postures can be practiced. These exercises focus on improving stability, developing greater flexibility and range of motion, engaging hard to target areas, and expanding reflexive defense/offense options. One popular example is transitioning from guard sweeps to submissions such as triangle chokes or arm bars.

By combining basic yoga poses with BJJ technique, practitioners are able to gain an effective understanding and mastery over each individual movement within their chain of motion. Practitioners can then apply this knowledge in order to flow more freely during live rolling sessions or sparring matches against opponents – thus improving reaction time and overall performance on the mats!

Health and Safety Tips for Maximizing Your Bjj Yoga Practice

1. Start slowly. Before you start a Bjj Yoga practice, it is important to warm up your body and prepare for the exercises that you will be doing. This can help prevent any injuries or strains during your practice. Make sure to stretch each muscle group and do more dynamic movements like jumping jacks before beginning a session.

2. Listen to your body. When practicing BJJ Yoga, be aware of any feelings of pain in your joints or muscles throughout the practice and adjust your exercises accordingly if needed. Additionally, make sure not to overexert yourself; gradually build up your strength and flexibility with each session, but don’t force yourself if something doesn’t feel right.

3. Make sure you have enough space and equipment. Before starting your BJJ Yoga practice, check to see if there is enough clearance for you to perform all the necessary exercises without bumping into any obstacles or other people. Ensure that you have mats, blocks, straps, or anything else recommended for the session so that you can do the poses properly and safely!

4. Invest in good quality clothing and shoes that are supportive and comfortable. Good athletic clothing should fit well and should not be too restrictive; it should also provide adequate protection from scrapes or burns on sensitive skin when performing certain poses on a mat or floor surface. Shoes should also be chosen carefully; select shoes with good support that provide adequate grip during poses such as downward-dog or plank so that you do not slip or slide around while practicing BJJ Yoga!

Recommended Equipment


1. A Non-Slip Yoga Mat – This is the number one essential for doing BJJ Yoga, as it provides a stable base and grip for you to effectively do the poses and movements. Ensure that the mat you purchase is densely padded and offers excellent friction to prevent you from slipping.

2. Yoga Blocks – These foam blocks provide support when trying to reach farther positions, or even just aid in balance, stability, and alignment while performing certain postures or movements.

3. Resistance Bands – Resistance bands are a great addition to any yoga practice as they allow you to add extra resistance in certain moves that would otherwise be too difficult without them. Additionally, they can be used to help warm up those muscles and joints before taking on more challenging poses.

4. Weighted Balls – Weighted balls can easily be incorporated into your yoga practice for an added dose of challenge that will serve to further develop balance, coordination, and strength. Plus, they offer more dynamic range of motion than traditional exercise weights, which makes them ideal for BJJ Yog Jivamukti classes!

Airplane Yoga Pose


1. Yoga Blanket – Perfect to cover up during mediation or relaxation time after your class ends — plus helpful when sitting upright during floor exercises and stretches or as additional padding underneath your knees or hips while practicing certain poses (particularly restorative postures).

2. Eye Pillow – An eye pillow helps relax both the eyes and mind by providing additional shielding against harsh lights (especially important in heated studios) while helping promote greater levels of calmness through its aromatherapy element in some cases (depending on what type you get).

3. A Good Quality Water Bottle – To stay properly hydrated throughout your class and feel energized even after each session is over! Make sure that it’s made from sustainable materials so you can reduce your carbon footprint at the same time!

4. Change Of Clothes – In case you need emergency clothing changes due to any unexpected spills or other messes; bring along a pair of sweatpants and shirt so you can freely move through different poses without worrying about getting uncomfortable!

Finding a Bjj Yoga Class Near You

Once you have identified the benefits of taking a Bjj Yoga class, it is important to identify the right one for you. With so many options out there, it pays to be well-informed before investing your time and money. Here are some tips for finding the perfect class for you:

1. Ask around – Your friends and family may already know about local sessions or instructors who are worth checking out.

2. Do your research – Look up local classes online, get in touch with experienced practitioners of BJJ yoga, or consider signing up for an online tutorial or workshop. Remember to read reviews and testimonials as they can provide valuable insight into each instructor’s style and methods.

3. Look for specialized instruction – Ensure that the class being offered is specifically designed around BJJ yoga as opposed to being just a generic Hatha or power yoga session. A specialized instructor will be more knowledgeable about adapting postures and sequences specific to building strength, stamina, mobility and flexibility for Brazilian Jiu Jitsu practitioners such as yourself.

4. Location matters – Selecting a nearby studio or training facility makes it much easier to stick to your attendance goals compared to having to travel long distances which may lead you to miss sessions on busy days

5. Classes not just seminars – Look into whether the class provides students with homework assignments, check if videos recorded in class are available online, ask what type of exercises you should be looking at practicing outside sessions etc ensures that you can maximize your learning potential during each session rather than just having theoretical knowledge covered during lectures or seminars without any hands-on activity


Bjj Yoga combines yoga techniques with Brazilian Jiu Jitsu (BJJ) to create an effective way of addressing physical and mental wellbeing. The training utilises dynamic stretches, postures, breathing exercises, and meditation as ways to increase mobility, reduce physical stress, promote relaxation and strengthen the mental focus that is so essential for every BJJ practitioner. It also brings a whole host of other benefits: improved joint health, increased flexibility, muscular balance, core strength and coordination. Most importantly, through its mindful approach and focus on movements that are specific to BJJ’s requirements, it improves compulsive reactions from poor positions. In summary, Bjj Yoga provides a potent combination of tools which produce better performance in both BJJ training and competitions. Furthermore this unique form of training aids recovery times and injury prevention while empowering one with the ability to better control anxiety levels. Therefore it is an invaluable addition to any serious jiu jitsu enthusiast’s toolkit.

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