Yoga for Martial Arts: The Best Poses for Cross-Training
Martial arts can be an intense practice with some powerful movements, but there is also a lot of discipline involved to hone your focus, technique, and body mechanics. Yoga for martial arts is a great way to supplement any style of training, from karate to kung fu to MMA, because it builds mental and physical awareness that helps with your performance. Certain types of yoga will also be beneficial depending on the style of martial arts you practice.
Some martial artists enjoy yoga with an opposite style of their training because it adds balance to their regimen. For example, if you usually have a fast-paced martial arts practice, you might prefer a slower style like Yin Yoga or Hatha. Alternatively, you might like something more related to the style you practice. Many who are drawn to the disciplined nature of martial arts enjoy the structure of Ashtanga or the classic 26 poses from Bishnu Ghosh. If you want a brief overview of the main styles, read up on them below so you can figure out what suits your needs best — or you can mix it up based on your mood.
Which Style of Yoga Is Good for Martial Arts?
Power Vinyasa: Strong, fast-paced, heat-building poses. Try this style if you're looking for a powerful, sweat-inducing practice that incorporates both strength and flexibility.
Vinyasa: Very flowy and transition focused, linking breath to movement. Try this style if you are looking for a creative style of movement that will drop you into a flow state.
Yin: Slow, long holds, and breath work. Try this style if you need to restore, enhance your mental focus, and improve flexibility.
Ashtanga: Structured, disciplined, and strength- and flexibility focused. Try this style if you want a practice that measures your progress because it covers the same poses each time.
Hatha: Great for beginners, less transitions, and easier to focus on poses. Try this style if you’re new to the practice and want to build your knowledge of specific poses.
Is Yoga Good for Martial Arts?
Yes, yoga is a great way to improve your martial arts practice. While martial arts does require physical skills like balance, flexibility, and agility, it also emphasizes building mental skills like improving focus and persevering through obstacles. Many martial arts and karate schools derive principles from the 7 Virtues of Bushido, which the samurai of ancient Japan followed. They are integrity, courage, mercy, respect, honesty, honor, and loyalty. With this context, it further proves that the internal element of martial arts is just as important, if not more, as the external aspects.
Yoga is similar in this regard because it takes mental fortitude and persistence to move through your flows and improve technique in your poses. Yoga also incorporates breathwork and meditation to help enhance the focus that is necessary in your practice. Below are some other benefits of yoga that naturally lend themselves to martial arts:
Enhances body awareness
Builds breath control
Releases stress
Builds strength, especially in the core
Improves flexibility
Builds balance
Best Yoga Poses for Martial Arts
Alo Moves yoga instructor Calvin Corzine — who is also an avid jiu-jitsu practitioner — has a whole yoga class specific to martial arts. Here, we’ve highlighted nine poses that will help you with your cross training. Keep scrolling below for a breakdown of each and how to do them.
1. Downward Dog to Leg Kick Out
Builds balance and stability
Begin in Downward Dog, then lift your right arm off the mat while kicking your left leg out to the right to hover.
Pull your right elbow into your side.
Return to Downward Dog and repeat on the other side.
2. Shoulder Scorpion Stretch
Opens your shoulders, spine, and lower back
Lie face down on the ground with your arms out to each side and palms facing down. Keep your legs long and shoulder-width apart.
Bend your left knee, roll onto your right side, and step your left foot behind you toward your right hand.
Come back to the center and repeat on the other side.
3. Prayer Twist
Builds core strength; improves range
of motion and stability
Start in High Lunge with your right leg forward and left leg back.
Lean forward so your spine is in line with your back leg, press your palms together, and twist to the right side.
Keep your left elbow in line with your right knee. Hover and hold for a couple breaths.
Move into Downward Dog, then step your left leg forward and repeat on the opposite side.
4. Lunge Twist
Opens your hip flexors and releases spine
Come to High Lunge with your right leg forward and drop your back knee down. Bring your hands down to frame your front foot.Tuck your left toes under and straighten your leg to lift your left knee off the mat.
Twist to the right, with your left arm down on the mat and your right arm straight in the air.
You can also move your right arm overhead and angle it toward the front of the room, keeping it in line with your back leg.
Shift back into Downward Dog, then repeat this move on the other side.
5. One-Arm Reverse Tabletop
Activates your side body and glutes
Start by sitting on your mat with your hands behind you and your feet on the ground in front of you, knees bent.
Lift your glutes off the mat to bring your torso into a flat Tabletop position. At the same time, lift your right hand up and over your head.
Lower your hips back to the mat and switch your hands the next time you lift.
6. Boat Pose to 90/90 Stretch
Improves hip movement and rotation
Come to Boat Pose with your palms facing up and your knees either straight or slightly bent hovering over your mat.
Bend your left knee and set it down in front of you so that your shin is somewhat parallel to the front of your mat.
Swing your right leg back behind you and bend your right knee so that both your knees are at perpendicular 90-degree angles.
Keeping your right knee bent, lift it off the mat, then extend it forward again as you bring yourself back to Boat Pose. Repeat on the other side.
7. Open-Hip Standing Split
Targets outer hamstrings
Come to standing and fold forward, reaching your hands down to the floor or blocks.
Lift one leg off the ground as high as you can go and lift the same-side hip slightly for an extra stretch.
Hold, lower your leg back down, and switch sides.
8. Floating Revolved Half Moon
Builds strength, stability, and balance
Stand tall with your hands at your hips.
Lift your left knee off the mat, hug it into your chest, and slightly bend your right knee.
Tilt your chest forward and send your left leg back behind you to hover. You can keep your right leg bent or straighten it.
Hover your left hand down or put it on a yoga block if you need help balancing, then twist your chest to the right and lift your right arm up. Hold for as long as you can.
Stand up straight, then switch sides.
9. Frog Pose Lifts
Works internal hip rotation
Bring your knees down to the floor, turn to face the long side of the mat, and widen your knees as far as is comfortable. Place your elbows down and bring your heels out in line with your knees.
Lift your right foot off the ground and set it down.
Lift your left foot off the ground and set it down.
Then, lift both feet off the ground and set them down.
Repeat.
Want to practice yoga for martial arts for FREE? Take Calvin Corzine’s full Yoga for Martial Arts class on Alo Moves, and explore our entire library of workouts, including Strength, HIIT, and more, by starting your free 14-day trial today.