By now almost everyone knows just how beneficial the practice of yoga is for jiu jitsu athletes.

There are so many different types of yoga, and hundreds of different movements and poses within each type.

Deciding which to focus on can be confusing, especially if you don’t have enough time to attend a class regularly.

The Downward Dog is considered one of the most basic (and most important) foundational poses of yoga.


Adding it into your exercise routine will produce benefits that go beyond your jiu jitsu.

It opens up the chest, upper back and lengthens the hamstrings and calves. It also strengthens the quads, triceps and deltoids. It can even help with lower back issues and is excellent for core strength and correcting postural imbalances.

Even though it’s a very simple-looking posture, there are many details that you need to get right for it to be of maximum benefit.

In this video I explain all of these details and show you how you can quickly and simply incorporate a quality Downward Dog into your BJJ rehab / stretching / conditioning routine.

Jiu Jitsu Brotherhood Recommends:

Here are our recommendations for products and services that can improve your jiu jitsu and health. This is a short list since it only includes our top picks.

For white and blue belts: BJJ Building Blocks - The ultimate fundamentals program for jiu jitsu beginners

For those wanting to use yoga to improve their jiu jitsu: Yoga for Grapplers - The ultimate fundamentals program for jiu jitsu beginners

For those wanting more advanced techniques: Flow Jitsu - Smooth-flowing combinations from 'BJJ After 40' Legend Mike Bidwell

For those struggling to remember their techniques: Beyond Technique - concept-focused jiu jitsu program by black belts Nic Gregoriades and Kit Dale

For those wanting a reference manual for BJJ: The Black Belt Blueprint - Nic Gregoriades’ bestselling book on the art of jiu jitsu