Brazilian Jiu Jitsu & Yoga… The Perfect ‘Match’

Many Brazilian Jiu Jitsu practitioners are finding their way from the large mat to a much smaller mat…. the Yoga mat.  Sometimes it is forced through an injury and they are temporarily unable to grapple, but want to continue working on technique and flexibility.  For others, they are realizing just how closely knit Brazilian Jiu Jitsu and Yoga can be; and how much one practice can benefit the other.  In Yoga, we work on quieting the mind and opening the body.  In BJJ, matches can be won when we are able to focus, and move the body in a manner that is flexible yet commanding.  When you play BJJ,  Yoga allows you to stay injury free to allow growth in technique.

For example, in Jiu Jitsu there is the Triangle Choke, where you work from your back, using your legs and hips for power. In Yoga, there is Shoulder Stand.  Improve your Triangle technique by lying flat on your back with the feet directly over the hips, forming an ‘L’.Engage the core and lift the feet overhead, bringing the toes towards the floor.  Try keeping the legs straight (don’t let the knees sink towards the face).  Breathe deep and hold here (Plow Pose) for a few moments.  Moving into Shoulder Stand (Pic. 1), simply lift the legs towards the ceiling, and place the hands at the lower back for support.  Use all the muscles to try to stack the hips over the shoulders and feet over the hips.  Breathe deep.  Plow Pose and Shoulder Stand are the perfect stretches for the neck and shoulders, however, if you currently have a neck injury please do not try this one until healed.

For those of us who are at odds with the Kimura, grab a belt or strap and get ready for Cow Face (Pic. 2).  Okay, so the name of this yoga stretch isn’t very intimidating, but it works wonders.  Sit comfortably, and bring the hand holding the strap behind the head, lift the elbow towards the ceiling.  Next, take the opposite hand to the lower back and take hold of the strap.  Press the bottom elbow down while gently walking the bottom hand towards the top hand.  Make sure that the shoulders do not roll forward during this stretch.  Enjoy the stretch then switch sides.

One of the quickest and easiest stretches is Chest Expansion (Pic. 3).   This one can be sneaky, it actually hits the hamstrings too.  From standing, lean forward and try to touch the ground.  Next, bend the knees and interlace the fingers behind the back.  Moving slowly, press the hands away from the body and allow them to float towards the ceiling.  Depending on how tight the shoulders/chest are, this may be an intense stretch, so move carefully and slowly.

These are just a couple of stretches that deepen our range of flexibility, which in turn, helps prevent injuries so we can make the most of our BJJ practice.  Even if we do not yet own a ‘little mat’, take a few minutes each day to incorporate these stretches.  Always remember to breathe deep, find focus, and kick some butt!  :)

Namaste’

Carrisa

Special thanks to Matt & John, my Supermodels  ;0)  and Doug Kimball for your guidance and knowledge.