Yoga Flow for BJJ Recovery

Overview

This yoga program is built for grapplers who want the benefits of yoga without the spiritual fluff. We focus on positions that directly improve your BJJ while helping your body recover from the demands of training.

Benefits for BJJ

• Faster recovery: Active stretching improves blood flow
• Injury prevention: Flexible muscles and joints resist injury
• Better positions: More mobility means more options
• Mental calm: Breath work helps you stay composed while rolling

Equipment Needed

• Yoga mat (or carpet)
• Optional: yoga blocks for modifications

Program Structure

Three 25-minute sessions per week, designed for post-training or rest days.

Session A: Spine & Shoulders

Focus: Upper body recovery and shoulder mobility

Flow (25 minutes)

1. Child's Pose - 2 minutes

   • Knees wide, arms extended
   • Sink chest toward floor
   • Deep belly breaths

2. Cat-Cow - 2 minutes

   • On all fours, alternate arching and rounding
   • 20 slow repetitions
   • Emphasize full range

3. Thread the Needle - 2 minutes each side

   • From all fours, reach one arm under
   • Lower shoulder to floor
   • Hold and breathe

4. Downward Dog - 1 minute

   • Press hips up and back
   • Pedal heels
   • Straight spine priority

5. Puppy Pose - 2 minutes

   • From all fours, walk hands forward
   • Keep hips over knees
   • Chest melts toward floor

6. Cobra - 1 minute

   • Lay on stomach, hands under shoulders
   • Press up, keep hips on floor
   • Open chest

7. Seated Twist - 2 minutes each side

   • Cross one leg over other
   • Twist toward raised knee
   • Tall spine, deep breath

8. Supine Twist - 2 minutes each side

   • On back, one knee across body
   • Arms out in T position
   • Let gravity pull knee down

9. Savasana - 3 minutes

   • Complete rest
   • Focus on breath
   • Scan body for tension

Session B: Hips & Legs

Focus: Lower body flexibility for guard and passing

Flow (25 minutes)

1. Butterfly - 2 minutes

   • Soles together, knees out
   • Hinge forward with flat back
   • Hold and breathe

2. Low Lunge - 2 minutes each side

   • Deep lunge, back knee down
   • Sink hips forward
   • Hands on floor or blocks

3. Half Splits - 2 minutes each side

   • From lunge, straighten front leg
   • Flex foot, hinge at hips
   • Keep spine long

4. Lizard Pose - 2 minutes each side

   • Low lunge with both hands inside front foot
   • Option to lower to forearms
   • Open hip intensely

5. Pigeon - 2 minutes each side

   • Front shin at angle
   • Square hips to floor
   • Fold forward if comfortable

6. Frog - 3 minutes

   • Knees wide, feet in line
   • Forearms on floor
   • Sink hips back gradually

7. Happy Baby - 2 minutes

   • On back, grab outside of feet
   • Pull knees toward armpits
   • Rock gently side to side

8. Legs Up Wall - 3 minutes

   • Lay near wall, legs extended up
   • Complete rest position
   • Great for post-training

Session C: Full Body Flow

Focus: Active recovery connecting all major areas

Flow (25 minutes)

1. Sun Salutation A - 5 rounds (10 minutes)

   • Mountain pose
   • Forward fold
   • Halfway lift
   • Low plank (or knees down)
   • Upward dog
   • Downward dog
   • Step forward, rise

2. Warrior Flow (8 minutes)

   • Warrior 1 - 1 minute each side
   • Warrior 2 - 1 minute each side
   • Triangle - 1 minute each side
   • Wide-legged forward fold - 2 minutes

3. Floor Sequence (5 minutes)

   • Seated forward fold - 2 minutes
   • Bridge pose - 30 seconds x 3
   • Knees to chest - 1 minute
   • Savasana - 2 minutes

Weekly Schedule

| Day | Session | When | |-----|---------|------| | Tuesday | A | After training | | Thursday | B | After training | | Sunday | C | Rest day |

Adjust based on your training schedule. Always do yoga after BJJ, not before.

Breathing Guidelines

• Inhale: Lengthen spine, expand
• Exhale: Deepen stretch, relax
• Count: 4 counts in, 4 counts out
• Focus: Breath moves you deeper than force

Modifications

Too Tight?

• Use yoga blocks under hands
• Bend knees in forward folds
• Back off to 60% intensity

Too Easy?

• Hold positions longer (3+ minutes)
• Go deeper into poses
• Add more advanced variations

BJJ Application

| Yoga Pose | BJJ Benefit | |-----------|-------------| | Pigeon | Guard hip mobility | | Low Lunge | Takedown flexibility | | Twists | Guard retention, escapes | | Bridge | Hip escape power | | Downward Dog | Shoulder health for grips |

Tips for Success

1. Consistency over intensity: 3x week beats 1x deep session
2. After training: Muscles are warm, perfect time to stretch
3. Breathe through discomfort: Tension releases with exhales
4. Don't skip Savasana: Recovery happens during rest
5. Track improvements: Note pose depth changes monthly

Add yoga to your training and watch your BJJ improve while feeling better off the mats.