Yoga Sun Salutation for BJJ
The sun salutation is a flowing yoga sequence that stretches and strengthens the entire body through a series of linked poses. The continuous flow of forward folds, lunges, and backbends creates a comprehensive warm-up or cooldown routine. Many BJJ athletes use modified sun salutations as their primary flexibility practice.
✓ Step-by-Step Instructions
- 1 Stand tall in mountain pose with hands at your sides.
- 2 Inhale and reach arms overhead.
- 3 Exhale and fold forward toward your toes.
- 4 Inhale and step back to a lunge, then to plank.
- 5 Lower through a push-up to cobra or upward dog.
- 6 Exhale and push back to downward-facing dog.
- 7 Step forward to lunge, then fold, then stand tall.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Provides a complete full-body flexibility routine in a time-efficient flowing format. The linked movements train the body awareness and breathing control that improve performance under pressure on the mat.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Moving faster than breathing
- ⚠ Skipping the breath connection
- ⚠ Collapsing in chaturanga
- ⚠ Not engaging the core throughout
🔄 Variations
- → Sun Salutation A
- → Sun Salutation B
- → Modified sun salutation
- → Power sun salutation
Track Your Yoga Sun Salutation Progress
Log your flexibility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
Related Exercises
More Flexibility
View all →Seated Forward Fold
The seated forward fold stretches the entire posterior chain by reaching for the toes while seated w...
Butterfly Stretch
The butterfly stretch opens the inner thighs and hip rotators by pressing the soles of the feet toge...
Standing Hamstring Stretch
The standing hamstring stretch targets the hamstrings by placing one leg elevated on a surface and h...
Quad Stretch
The standing quad stretch targets the quadriceps by pulling the heel toward the glute while standing...
Frequently Asked Questions
How does the Yoga Sun Salutation help my BJJ game? ▼
Provides a complete full-body flexibility routine in a time-efficient flowing format. The linked movements train the body awareness and breathing control that improve performance under pressure on the mat.
What equipment do I need for the Yoga Sun Salutation? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Yoga Sun Salutation? ▼
The Yoga Sun Salutation is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.