Best Yoga Poses For MMA

Best Yoga Poses For MMA

Yoga encompasses diverse practices like physical postures, breathing procedures, meditation mechanisms, and ethical considerations for humans. The ultimate aim of these practices is to promote personal and spiritual healing.

1. What Makes Yoga Effective for MMA?

Yoga poses are practiced by MMA fighters to improve their body posture, flexibility, and mobility to have better stamina. It's not all the time kicking and punching but MMA fighters found something different in Yoga that assisted them in improving their fighting skills.

1.1. Spiritual Healing For MMA Fighters

Let's first talk about the spiritual effects of yoga on MMA fighters. Staying on Yoga mats promotes the following traits in MMA fighters.

  • Truthfulness
  • Nonviolence
  • Self-restraint
  • Non Hoarding
  • Non Stealing
  • Cleanliness
  • Contentment
  • Transcendence

1.2. Breath and Flow to Improve MMA Fighting Skills

The basic knowledge associated with yoga is about the maximum use of the trunk and abs. This clicked in the minds of MMA fighters that increased flexibility by practicing yoga helps to efficiently reverse or break the submission hold. Along with flexibility proper breathing procedures are the foundational practices for yoga poses and postures. Many yoga practitioners reveal that the proper breathing phenomenon instills the traits of calmness and confidence in the fighters of Mixed Martial Arts. You can understand this from the situation if you are trapped in a submission hold. Your smooth breathing rhythms will help to control the fear associated with hold instead the full supply of oxygen to the mind cells keeps you calm to free yourself from the opponent's grip.

For some of the fighters, the yoga practice seemed less beneficial for fights but most of the MMA fighters gave the opinion that Yoga improved their fighting skills.

2. The Core Benefits of Yoga for MMA Fighters

Let's summarize the core benefits of Yoga poses for MMA Fighters.

2.1. Flexibility of Muscles

When Yoga is combined with Mixed Martial Arts it relaxes tense muscles. The other benefits of yoga pose for MMA fighters include:

  • Improved kicks and punches
  • Increased strength
  • The fluid movement of joints

2.2. Deep and Rhythmic Breathing

Effective breathing exercises improve the efficiency of fighters. The more you control your breath the more you are able to fight with courage and calmness. The best Yoga pose for MMA is the sun salutation which allows the person to concentrate on the inhalation and exhalation procedures of the respiratory system. 

2.3. Yoga Pose Improves Resilience

The Yoga practitioners hold certain poses for longer periods to improve:

  • Discipline
  • Endurance
  • Quick formation of lactic acid

2.4. Less Risk of Injuries

Injuries occur due to the stress on joints and tissues attached to them. The best Yoga pose that helps MMA fighters to get aware of their body requirements. MMA training tightens the muscles of the fighters due to their specific style of striking. Such techniques can be sub-optimum because fighters may get perfect at one skill but at the expense of others which may affect the muscles. Yoga reduces the chance of injuries by:

  • Enhancing flexibility
  • Skills improvement to handle opponents' attacks
  • Improved body posture

2.5. Maximum Core Strength

Yoga pose requires extended timing to perform which automatically improves muscular and core strength. This improvement results in:

  • Better punches and kicks
  • Improved striking rate

2.6. Improved Mobility

Fluid mobility requires the body's ability to extend its motion at different lengths and to apply power for specific tasks. The improved mobility results in:

  • Thinking of challenging moves
  • Working with different muscle groups with weight
  • Smooth and complete control of a range of motions
  • The balanced and stable body

Coordination and balance are vital for MMA fighters to protect against their opponents, apply offensive moves, and for the working with different muscle groups simultaneously.

2.7. Improvement in Mental Health

Countless studies have mentioned that Yoga is the best activity to reduce mental stress. It brings a deep sense of relaxation, satisfaction, and happiness to yoga practitioners. They stay calm and mindful to focus on the poses and their breathing exercises and patterns. This is closely related and beneficial for MMA fighters.

3. Ten Best Yoga Poses For MMA Fighters

The 10 Yoga poses are explained under which serve the purpose of stretching:


Warm up to start your Yoga journey with two rounds of Half Sun Salutations.

This yoga pose aims to:

  • Warm up the body
  • Brings harmony respiration through Breathing exercises


This pose helps the MMA fighters to:


This yoga pose aims to:

  • Strengthen the upper and lower back. Relieves pain
  • Improves Posture
  • Stretch the chest and shoulder muscles


The benefit of this yoga exercise is:

  • It stretches calves and hamstrings
  • It Improves thoracic spine mobility


This yoga pose aims to:

  • Stretch hip flexors
  • Rotates the spine to gain flexibility
  • Enhanced focus and concentration


This half moon yoga pose helps to:

  • Balance the body
  • Stabilizes the hips
  • Stretch the calves and hamstrings

3.7. SIDE PLANK and Thread Thorough

The basic aim behind these Yoga poses is to:

  • Help to reduce pain in the lower back and shoulders
  • Corrects posture
  • Maintains Body Balance
  • Mindfulness


The knees to chest yoga pose:

  • Improves the flexibility of the lower back
  • Helps to neutralize the spine

3.9. Cow Face

The basic purpose of the cow pose is to:

  • Reduce pain in the lower back
  • Strengthens spine
  • Reduces knee pain

3.10. Cat Pose

This pose is essential to:

  • Improves the spine fluid circulation
  • Stretches the back and neck muscles
  • Improves mobility

4. Are Professional MMA Fighters Flexible?

Professional MMA Fighters are flexible enough and it is crucial for them to be flexible. For their flexibility, they incorporate many exercises like rolling, stretching, and dynamic warm-ups on yoga mats to improve their overall fighting performance.

All the flexibility depends upon the combination of exercises and other connective and supporting tissues.

5. Will Yoga Make Me Fit

There is no doubt that performing Yoga poses helps to maintain health and aids in combat sports. The stretching poses on yoga mats improve spiritual health. The Yoga poses on Yoga mats improve lung function, the aerobic capacity of the individual, and muscular strength.

6. What Exercises Can Increase Your Punching Power?

Workouts on Yoga mats can enhance your Punching power and fighting abilities. Even if you apply power yoga none of the poses will cause any pain or discomfort. The most powerful yoga poses to increase punching power are:

  • Side Plank
  • Cobra
  • Locust
  • Bridge
  • Cat pose
  • Cow pose
  • Child pose

7. What Are The Best Yoga Poses to Kick Higher?

The key to having stronger and flexible legs so that MMA fighters can kick higher is the specific power Yoga poses provide by enabling muscular activation, which enhances coordination in the body to improve performance. All this can be gained by following these power yoga poses:

  • Dog pose
  • Warrior II pose
  • Half Moon
  • Triangle
  • Sugarcane pose
  • Bridge pose
  • Waterfall pose

8. Should I Practice Yoga to Improve My MMA Fights?

One must consider practicing yoga to improve their MMA fights. A quick recap can be helpful for you to decide that Yoga and MMA result in improved competency for fighters.

  • Mental Stability
  • Balanced Body Posture
  • Muscular flexibility
  • Anatomy Awareness
  • Injury Prevention
  • Breathing Mechanism and Meditation
  • Self Care
  • Positivity

The calmer you are, the more you are ready to face challenging situations. There are fewer chances of abrupt distressing decisions.

9. Which is More Beneficial in Life: Yoga or Martial Arts?

The benefits of yoga and martial arts cannot be denied. Both will help to develop physical strength and durability.

In the case of men, MMA training promotes core strengthening and Yoga builds flexibility and stamina. It helps to detox the body from toxic materials automatically improving the function of the Human body. Yoga helps to alleviate pain and stress that may be caused by the intensity of MMA fights.

Yoga and Martial Arts stabilize each other and serve the best MMA fighters.

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