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Yoga can provide you with the building blocks to improve your balance in relation to martial arts if applied properly. In the various yoga poses you stretch your muscles to increase mobility and range of motion. Needless to say yoga can have a drastic effect on ones physical and mental performance both in and out of the ring.

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Adam Rose Shares Creepy Video. Update on Possible Big Show Retirement. Not only does stretching reduce potential injuries, but it also helps speed up recovery time from injuries and sore muscles. We are going to go over some of the best stretches for Brazilian Jiu Jitsu. The Butterfly stretch is the first stretch I learned and the stretch that I start every workout with. I recommend to do 2 sets of butterfly stretches for 20 seconds each. When you become more flexible I highly recommend starting to put your knees closer to the ground while in the butterfly stretch.

This is one of the best stretches you can do for BJJ and other martial arts. This stretch is specifically amazing for Jiu Jitsu because it involves both your upper and lower body. This will be one of those stretches that will prevent injuries in the future, specifically in your back. I recommend doing this twice a day for 30 seconds each side.

The King Arthur is one of the best stretches you can do for Jiu Jitsu.

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The Cossack squat is another stretch that is amazing for Brazilian Jiu Jitsu because it incorporates real-life movement which strengthens certain areas of the body that are normally weak. The Cossack is amazing for your back as well as knee and ankle health.

Once you become more proficient with this stretch you can start using a kettlebell or dumbbell to increase the difficulty. Finally a pose that will feel good! In all seriousness, this is a great pose for not only your back and spine, but for your hips as well. This stretch incorporates both upper and lower body which is super important for Jiu Jitsu.

The spinal twist should be done twice a day and consistently throughout the week.


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Yoga is a commonly used generic term for a collection of physical, mental, and spiritual disciplines which originated in India. It is an extremely complex and diverse system which embraces many different aspects of the human experience. Yoga can be a huge advantage in helping your overall flexibility and your Jiu Jitsu rolls. I personally do yoga for the relaxation benefits of it, however flexibility is an acquired skill from yoga.

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This posture can be practiced by any beginner that wants to explore all its benefits. You should include this posture as a part of daily yoga practice.


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I personally love this pose because it helps my breathing control. The downward facing dog is one of the best yoga postures you can do for BJJ. The Warrior 1 is an amazing yoga pose which fully stretches out your body and allows you to find an inner strength you never knew you had. I know as Jiu Jitsu practitioners, you look at these simple poses and most likely shrug them off wondering how they could ever enhance your BJJ.

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I promise you that after one week of consistently doing yoga, you will see a dramatic change in your game. The Warrior 1 is a true martial arts yoga pose. Named for a fierce warrior, an incarnation of Shiva, this version of warrior pose increases stamina. I highly recommend practicing this pose daily for enhanced muscle growth and breathing control.

It almost seems as if the arts of both yoga and Jiu Jitsu were designed to complement each other. Yoga has enhanced my Jiu Jitsu game in more ways than one.


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  6. Not only has yoga made me much more flexible, but it also has helped me stay relaxed while rolling with someone much more advanced than me. The greater range of motion that you have in your joints, the greater control you will have. In fact, some parts of Jiu Jitsu will be completely inaccessible until you develop the required flexibility, rubber guard being a prime example.