What is yoga?
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.
The yoga most commonly practised in the west, which you see in health clubs and studios, is usually some derivative of the physical component of ‘Hatha’ yoga. So we could say that Ashtanga, Iyengar, Bikram and most of the other styles you may be familiar with all fall under the umbrella term of ‘Hatha Yoga’. For the scope of this article we will be referring mainly to Hatha yoga.
This aspect of yoga is largely concerned with asanas, which refer to the body positions and phsyical postures which are held during practise, and vinyasa – a specific sequence of breath-synchronised movements used to transition between sustained asanas.
How will it help my jiu jitsu?
It almost seems as if the arts of jiu jitsu and yoga were designed to complement each other. There are so many similarities and mirrored truths between the two of them. It’s not surprising that they both have roots which are entwined with buddhism and ancient india.
Besides having been proven to alleviate depression, high blood-pressure and a host of other physical ailments, yoga will also help your bjj is many specific ways, several of which I have outlined below:
Correction of imbalances
Jiu jitsu often causes poor posture and and skeletomuscular imbalances.
There’s an acronym in sports science called ‘SAID’. It stands for Specific Adaptation toImposed Demands. It refers to the observation that the body will quite rapidly become adapted to the positions or activities it encounters most often. One of the most commonly ‘imposed demands’ of jiu-jitsu is contraction. When you’re in guard, attacking from the side mount, back and many of the other positions, your body is in a contracted state.
The upper back is often rounded as you are holding onto your opponent, the hip flexors and psoas are usually tightened because the knees are tucked up towards the chest, and as for the neck and shoulders – well if you’ve been training for any length of time you’ll know exactly what I’m talking about.This excessive contraction is even more pronouced in the primary defensive postures, like the turtle postion. (Interestingly, the ageing process is also characterised by contraction – this is why old people start to hunch over.)
Regular practise of the various asanas and vinyasas is the best remedy I’ve found for this imbalanced state, due to their twofold effect of lengthening and opening the body. As an added bonus, many of your submissions will also improve. Consider that many of the finishes in jiu-jitsu require an exaggerated expansion out from the center (Think of a straight armbar for example -you arch your back and drive your hips forwards to apply leverage). Very often your effectiveness with these movements is hampered by the imbalances mentioned previously, and you can see how addressing them with yoga will alow you to generate more power.
I’ve never been a particularly flexible individual. I’ve always looked at the more supple jiu jitsu practitioners with equal parts of both awe and envy. We all know that guy who can wrap his legs around your waist from the bottom of mount and sweep you off – there’s one in every academy.
About three years ago, when I turned 30 I made a promise to myself that I would do whatever it took to become a flexible person. I investigated several stretching methods and found that few of them increased my flexibility as quickly or extensively as yoga.
Although you can get away without being flexible in jiu jitsu, it’s an attribute that’s unquestionably beneficial. The greater the range of motion in your joints, the more options you will have in each position. In fact, some parts of jiu jitsu will be completely inaccessable to you until you develop the required suppleness, the rubber guard being a good example.
Increased strength and balance
The kind of strength developed through yoga practise is unlike anything else I’ve experienced. Over the past couple of decades the phrase ‘core strength’ has become a popular in sports training but yoga goes beyond that.
Diligent practise develops what I call ‘intelligent strength’. Not only does it train the central nervous system to fire muscles in the correct sequence, it also teaches you which muscles to engage to to maintain postural alignment and efficiently move your anatomy through space. And we all know that good posture and moving efficiently are hallmarks of superior jiu jitsu.
Also, holding the asanas develops an muscular endurance which is perfectly suited to the isometric contractions required for applying chokes and strangles. And although it tones and strengthens, yoga does not produce excessive muscle hypertrophy. Too much muscle mass is not good for jiu jitsu because it burns oxygen quickly and inhibits movement. Consistent practise (combined with good diet) will reset your body to its optimum tissue composition.
My first coach used to say ‘One of the best things a fighter can have is balance’. Over the years I came to understand just how true that was.Yoga is exceptional for developing balance. Many of the standing asanas are done unilaterally (on one leg), which not only improves stability but sport-specific strength as well.I’ve seen professional athletes challenged by the most simple of these postures. Mastering them will massively improve your top game by making you far harder to sweep. It’ll also improve throws and takedowns.
Body awareness and breath control
Your body is the tool with which you create your jiu-jitsu, and the more you know about it and more effectively you can operate it the better you’ll be on the mat. The increase in body awareness gained from yoga practise cannot overstated.
One of the most valuable ways this is achieved is through breath control. Not only will the vinyasas teach you to coordinate your movement and breathing, but yogic techniques such as pranayama will enable you to engage your diaphragm and utilise your lungs to their full capacity. This will greatly improve your stamina during rolling.
Polishing the mind
Besides all the numerous physical benefits, yoga has extensive, positive mental effects..
Some of the more challenging asanas require immense concentration, and sychronizing the movement and breathing during vinyanasa cultivates a certain focus and stillness of the mind which is invaluable during the heat of a a difficult sparring match. I’ve also noticed that memorising the sanskrit names of the various asanas as well as their correct alignments has much overlap with learning bjj techniques.
Where do I start?
Now I know that some of you are thinking ‘I’m too old to start’. I understand the sentiment. I felt the same way about BJJ when I started at 19 years old. But there is a chinese expression: ‘The best time to plant a tree is 20 years ago, the second best time is now’.
Take the risk, move out of your comfort zone and try a yoga class. I personally do not recommend training on your own using books or videos, unless you already have high levels of body awareness and are very experienced with physical disciplines. Yoga can be dangerous if practised incorrectly and you’re better off utilising an instructor, especially as a beginner.