39 martial arts statistics to know in 2022
Remember the Suloev stretch?
Zabit Magomedsharipov used it to submit Brandon Davis during UFC 228. It was an absolutely brutal submission that instantly ended the fight. Those Dagestanis are something else.
That looks like a compelling case for yoga.
Is it?
Not by itself, no. Maybe increased flexibility would have helped Brandon Davis avoid this submission in his fight, maybe not. That’s one technique; it’s certainly not enough to incorporate yoga into your training routine.
Okay, why do mixed martial artists need Yoga then?
The Benefits of Yoga for Mixed Martial Arts
If we’re going to answer this question, we need to start at the beginning. We need to get a clear picture of the kind of problems that inflexible mixed martial artists experience regularly.
- Reduced range of motion: What does this mean? There’s a decrease in reach (which can lead to a loss in striking power). When you’re caught in submissions, you’re finished faster. When you’re compressed in control positions (e.g., cradles or cow catchers), you can’t generate maximal power or full extension to counter or escape.
- Increased risk of serious injury: Your body is an interconnected system. For example, your quadriceps and hamstrings work with your meniscus to stabilize your knees. If either muscle group is inflexible, your risk of injury (i.e., an ACL tear) increases.
- Increased wear and tear: It’s common for inflexibility to increase the amount of stress on joints and connective tissue in other areas. For example, if your calves are inflexible, you may struggle with tendonitis in your knees. This increased wear and tear means you’ll experience more injuries as your body breaks down, decreasing the time spent on the mats or in the cage.
- Decreased stamina: When your muscles are inflexible, they get tired faster. This leads to more problems—opposite muscle groups have to work harder to compensate for inflexible muscles, leading to injury. It’s suddenly harder for your muscles to protect your joints from serious injuries (i.e., an armbar).
Mixed martial artists are facing a two-part problem.
- With many sports (e.g., tennis or baseball), your strength and flexibility is a solitary thing—you decide, for the most part, how far you want to push your flexibility.
- With MMA, your strength and flexibility is cooperative. You and your opponents work together to decide how far you’ll push your flexibility. Remember the Suloev stretch I showed you in the beginning?
If you’re a martial artist, yoga addresses these problems, giving you more decision-making power in your fights. Yoga gives you:
- A decreased risk of injury
- Increased flexibility, range of motion, and joint mobility
- Improved stamina whether you’re in or out of position
- Maximal power in positions that require more flexibility
- Increased blood supply to your joints and connective tissue
- Improved recovery time
- Greater longevity in the fight game
- Improved circulation, reduced blood pooling
As a martial artist, your body takes a consistent amount of abuse. With yoga, you can maintain and protect your body, extending the amount of time spent doing what you love.
Choosing the Right Yoga Style for Martial Arts Practice
What do I mean by “yoga style?”
Yoga styles focus on different things. As an exercise, yoga is a physical routine focused on maintaining various postures (Āsana), using flowing sequences (Vinyasa) and breath work (Pranayama) to move from one posture to another. Traditionally, sessions frequently end with relaxation, more breathwork, and meditation.
There are two main categories of yoga.
- Yoga as a spiritual practice. Yoga in these categories focuses on creating harmony between the mind, body, and spirit, helping practitioners to find inner peace and self-awareness.
- Yoga as exercise. In the 1960s, yoga became a worldwide commodity, seen as an alternative form of exercise, and used primarily for its physical benefits.
Here are a few of the most common styles of yoga:
- Kundalini Yoga. Yogi Bhajan first brought this style of yoga to the West in the 1960s. With Kundalini yoga, practitioners focus on stimulating and unlocking the life force energy believed to be stored at the base of the spine. This style of yoga includes both spiritual and physical practice. This style of yoga is best for those who are looking for a holistic approach to yoga.
- Vinyasa Yoga is a traditional style that’s all about flow. This very common style of yoga works to synchronize poses with breath work. This form of yoga was adapted from Ashtanga and is great for beginners and experienced practitioners. This style is movement-heavy, focusing less on stillness or holding poses. This is great for martial artists who want to maintain strength and flexibility as they work through each pose.
- Hatha Yoga is a catch-all term that encompasses various styles of yoga, including Iyengar, Ashtanga, and Bikram. Yoga styles that include poses (asana), breath work (pranayama), and meditation are considered “Hatha.”
- Ashtanga Yoga is a regimented style of yoga; practitioners go through six poses, which are taught in order. This is a very physical style that also includes key spiritual aspects as well. With Ashtanga, teachers make hands-on adjustments and are heavily dependent on progress. Teachers give poses and series to students once the previous pose is mastered.
- Yin Yoga. Yin yoga is a slower style of yoga often used in martial arts. Poses are held for five minutes or longer, and the focus is designed to improve flexibility and circulation. Yin yoga is ideal for those recovering after a tough workout or training session. This is especially great for grappling-heavy martial artists focused on increasing flexibility or relaxation.
- Iyengar Yoga. Developed by B.K.S. Iyengar in the 1970s, Iyengar Yoga is an alignment-based practice that requires a significant amount of technical skill and knowledge. Iyengar uses various props—blocks, tables, chairs, benches, and walls. It’s much more aligned with traditional styles and is best for those looking for advanced or highly technical instruction with detailed instructions.
- Bikram Yoga. Developed by Bikram Choudhury, this style of yoga has very strict and specific rules. Each session is 90 minutes, covering the same 26 poses done in the same order. Each session ends with two breathing exercises. The room must be 105° Fahrenheit with 40% humidity. This is perfect for those who prefer routine and want to sweat through a physically demanding workout. If you’re trying to make weight, this is an efficient way to do it, while also building strength and flexibility.
- Power Yoga is similar to Ashtanga yoga, but it’s faster-paced and more active. Power yoga is designed to quickly build strength and flexibility. This style of yoga is best for those who are looking for a practice that’s more physical, with less emphasis on the spiritual aspects.
- Sivananda Yoga. Hindu spiritual teacher Swami Sivananda created this form of yoga. This style of yoga is best for those who are looking to add a spiritual component to their yoga. It’s a gentle form of yoga that’s perfect for all ages, skill, and experience levels. This is great for older martial arts practitioners looking to maintain strength and flexibility throughout each pose or position.
- Restorative Yoga. This style of yoga prioritizes postures; practitioners slowly relax into poses, and they hold those positions for five minutes or more. Practitioners focus their attention on a smaller number of poses, aiming to de-stress; it’s not uncommon for practitioners to fall asleep during their sessions (which is perfectly fine). This is best for those who are dealing with pain, recovering from injury, struggling to relax, or need to maintain a sense of calm.
- Aerial Yoga. Traditional yoga while you’re suspended in the air by a silky hammock that’s typically hung from the ceiling. This style of yoga is best for those looking for a nontraditional experience. It’s also great for those looking for the benefits of inverting but don’t want to do it alone.
- Acro Yoga. This style of yoga requires two people. One partner acts as the base, while the other partner acts as the flyer, who works through postures on their partner’s feet. This style of yoga is best for couples and those comfortable working with a partner. If you’re comfortable working with a partner, you can use many poses to build strength; this is especially useful for grapplers carrying body weight on the bottom or controlling their weight and stabilizing their balance on top.
As you can see, there’s a lot to choose from.
At first glance, you’ll see that some styles aren’t for you. Other styles may be more applicable for specific types of training. Let’s say you’re fighting an opponent who’s a catch wrestling specialist. Yin yoga during your fight camp to improve and extend your flexibility and strength in key positions would be a smart idea. On the other hand, Restorative yoga would be an ideal approach after your fight, especially if you’re dealing with injuries or issues in your body you need to work through.
It’s a smart plan to modify your yoga regimen to meet your needs. To do that, you’ll need a clear understanding of some key principles.
The Key Principles of Yoga for Martial Arts
The basic principles of yoga align with those you need to follow as a martial artist. The principles of yoga for MMA are as follows:
- Breath work (Pranayama): Breathing exercises go hand-in-hand with yoga. From a spiritual standpoint, breathing is viewed as the foundation of yoga—it connects your mind, body, and soul. From a physiological standpoint, breathing exercises align your mind, body, and performance—lots of oxygen means a clear mind, more stamina and endurance, and a better performance overall. Breathing exercises help to eliminate poor habits (e.g., chest breathing, holding your breath, hyperventilating, mouth breathing) that stifle performance over time.
- Exercise (Asanas): Exercises and poses in yoga help keep your joints healthy, increasing strength, flexibility, and power across various positions. Your training regimen should also include cardio, strength training, and technical work, above and beyond Asanas in yoga.
- Diet: Consuming the right nutrients and supplements ensures that your body has everything it needs to perform the way you want it to. Supplying your body with the right fuel is mandatory, whether you’re in the middle of a yoga session (flexibility), positional rounds (jiu jitsu), or working through tech sparring (striking).
- Meditation: Research shows meditation improves self-control—control over thoughts, emotions, attitudes, and expectations. The discomfort you tolerate during yoga and the meditation that comes during and after help build mental toughness and self-control. This part of your training enables you to stay calm in the face of danger, embarrassment, and loss. As a martial artist, you’re able to examine your pain and quickly determine whether you’ve surpassed your past your limits or you’re able to function.
- Recovery: Every fight and every competition requires recovery. If you want longevity as a martial artist, recovery must be a consistent part of your training regimen. Recovery typically includes rest, physical and/or behavioral therapy, and massage. As you work to surpass your limits, your body will need time to adjust and adapt to the work you’ve done in your yoga sessions.
If your training regimen is where it should be, you already follow these principles.
The Top Yoga Poses for Flexibility and Strength
As a mixed martial artist, there are many demands on your time. Focusing your attention on a few proven exercises and poses is the best way to maximize the value you get from your yoga sessions.
Let’s take a look at a few of the best yoga poses for mixed martial arts. We’re going to look at:
- Sit-throughs
- Downward dog
- Sun Salutations
- Roundhouse kicks
- Half Splits
- Chaturanga to Upward Dog
- Bridging
- Plow pose
- Ear compression pose
- Pose of Shavasana Corpse pose
If you want to get started quickly, here’s a full-body flow with this exact routine.
1. Sit-throughs
If you’ve done warm-ups in jiu jitsu class, these should look familiar. These sit-throughs are great because they’re a fundamental part of grappling. Know what’s not great? These sit-outs are often applied explosively, at full speed, with little to no stretching or preparation.
How it’s used in mixed martial arts
Sit-throughs, referred to as sit-outs in MMA, are used in a variety of contexts, including:
- Turtle
- Peek outs (from front head)
- Sit-outs (from front head
- Technical standups
- Leg lock entries (e.g., 50/50, Bear trap)
- Chain wrestling (e.g., sit-outs to single leg)
- Creating Kuzushi
Why it’s great for mixed martial arts
Adding sit-throughs as part of your yoga flow is a great way to stretch each muscle involved in this movement. As you work through the movement, move deliberately so you get full extension through the movement from beginning to end.
Not only does this prime your body for this explosive movement when you go live, but it’s also a great way to get your order of operations right. You can place your body in the right place at the right time while minimizing your injury risk.
2. Downward Dog
Does this common yoga pose remind you of anything? If you said a Four-point, you absolutely nailed it. Popping up into a Four-point is a very common thing in grappling. This pose is problematic for many fighters who aren’t as experienced in this position. Their upper body lacks the functional strength and familiarity needed to sustain this position for a long period of time, at high intensity.
How it’s used in mixed martial arts
Downward dog is known as a Four-point in wrestling and jiu jitsu, and it’s used in a variety of contexts, including:
- Turtle
- Defending go-behinds
- Side bodylock
- Rear bodylock
- Leg lock entries (e.g., Victors Roll
- Overback
- Granby rolls
- Wrestle-ups
- Re-guards
- Setups for sit-outs
Why it’s great for mixed martial arts
What’s the first thing your opponent will do when you’re in a Four-point (Downward dog)? That’s right, they’re going to drive your weight into your hands. They’re going to look for several options: (a.) insert their bottom hook and take your back, (b.) break you down to a hip and take top position, or (c.) transition to front-head if there’s a scramble.
Spending time in Downward Dog increases upper body strength and flexibility. Over time, you’ll learn how to make the minute adjustments needed to increase stability, even if you’re carrying body weight. This minimizes your risk of injury that comes from getting broken down to a hip or elbow post before you’re ready. It also increases the likelihood of you recovering from this position.
3. Sun Salutations
Are you seeing a theme here? Sun Salutations are similar to many of the same mechanics we use in combat sports. It’s a helpful way to increase flexibility and strength in a position that’s uncomfortable for most.
How it’s used in mixed martial arts
Sun Salutations is used in a common part of grappling arts, and it’s used in a variety of contexts, including:
- Standing up from a Four-point
- Wrestling up
- Standing during a single leg
- Maintaining posture in rear bodylock situations
- Maintaining stance and posture in Irimi or Outside Ashi Garami
- Improving balance
- Standing while carrying load
Why it’s great for mixed martial arts
Sun Salutations keep your hamstrings, glutes, back, shoulders, and neck properly positioned. As your head rises, you know when and how to flatten your back, and you have the strength to do so from a compromised position. As a martial artist, this needs to be second nature, especially with the risk of getting caught in a guillotine with poor posture.
4. Roundhouse kicks
You know how to throw a kick fast, with full power. But can you throw that same kick slowly, holding the position as you extend your leg away from your body? Do you have the structure you need to hold that position, or do you find yourself teetering out of control or losing your balance?
You should have total control over your roundhouse kicks. If you don’t, this pose is one you need.
How it’s used in mixed martial arts
This is fairly obvious, isn’t it? A roundhouse kick is used to hit your opponent with your shin. Inexperienced strikers attempt to throw a full power roundhouse each time.
Why it’s great for mixed martial arts
Experienced pros understand that a good roundhouse depends on timing, pacing, form, and placement. The better you are at controlling your roundhouse kicks, the easier it will be to get strikes on target. Adding this pose to your yoga routine is a great way to increase your balance, strength, and stability when throwing kicks.
It’s also great for identifying problem areas that are due to foot placement, strength in your posting leg, torso positioning, etc.
5. Half Splits
I find myself in this position all of the time during my training. Having good strength and control in these positions is important because it’s usually an indicator that you’re (a.) caught out of position, (b.) transitioning to a new position (e.g., Victor Roll), or (c.) you’re fighting your way out of a takedown (e.g., a single leg). Initially, when I started, I couldn’t maintain this position for any reasonable amount of time, so this wasn’t a high percentage position for me. As I worked to build strength and flexibility here, I could maintain this position, even while carrying body weight.
How it’s used in mixed martial arts
This is a common transition/position, and it’s used in the following areas:
- Escaping single legs
- Rolling or inverting into the legs
- Crab ride entries
- Kani Basami setups
- Victors Roll
- Stepping behind your opponent in the middle of a Four-point
Why it’s great for mixed martial arts
This is a great way to build strength and flexibility.
6. Chaturanga to Upward dog
This pose isn’t all that common in jiu jitsu, but it is similar to another closely related position. Not sure what it is? It’s a sprawl. This pose is a great way to stretch out your legs, hips, and back, ensuring that you’re in great shape and ready for the many occasions when you’ll have to sprawl to defend against shots.
How it’s used in mixed martial arts
It’s similar to a sprawl in wrestling, but it’s not a common position in combat sports. In spite of that, this position is useful because it gives you the opportunity to increase your strength and flexibility while also working on the mechanics of your sprawls.
Why it’s great for mixed martial arts
It’s common to see grapplers sprawling as they wrestle. It’s even common to see them work on building strength in their hips and thighs. What’s not so common is seeing them work on their flexibility. You should be able to initiate a deep sprawl without injury; your mechanics should be precise and efficient. Chatarunga to Upward Dog helps you develop the flexibility needed to improve your sprawl mechanics.
7. Bridging
Bridging is a day-one skill that’s developed in grappling. It’s an important skill that’s used for various reasons and in various positions. There are several types of bridges, each with a specific purpose. Bridging is a basic drill and warm-up, but it’s also a technique that’s used frequently in live sparring.
How it’s used in mixed martial arts
Bridging is common in yoga, wrestling, and jiu jitsu. In mixed martial arts, it’s a great way to make, hold, and take space. This enables you to insert frames, recover inside position, establish inside control, and re-guard.
Why it’s great for mixed martial arts
Proper bridging is a fundamental part of pin escapes. If you can’t bridge properly, you’ll find it’s difficult to insert frames, set up kipping, or use elbow knee escapes from mount or side control. It’s a fundamental skill that needs to be done properly. As a mixed martial artist, briding is even more important. Bridging in yoga is great for mixed martial arts because you’re required to hold that pose for an extended period of time.
Sure, you get the obvious strength and flexibility improvements, but you also figure out whether your bridging (and your pin escapes) are good (or not). Here’s how.
If you’re forced to hold your bridge for five minutes and you do a bad job, you’ll feel discomfort, even pain. If you’re not holding your position properly, you’ll be forced to adjust. That is great news because it helps you to improve your bridges over time.
8. Plow pose
Guard passers know this position well. You’re up against a flexible guard player. As you go to pass their guard, you’re looking to consolidate the pass and get chest-to-chest. As you reach their hip line, they roll onto their shoulders and put themselves in the plow position.
How it’s used in mixed martial arts
It’s really common in jiu jitsu and mixed martial arts. Guard players who are in trouble use this position to protect their head and torso from guard passers who move to north/south and strikes from side control or knee-on-belly. If you’re an experienced passer, you also know that stacking and hip drop back takes are great counters to the plow position.
Why it’s great for mixed martial arts
If you have the flexibility, the plow position can be a very helpful guard retention tool. It can also protect you from head, neck, or torso strikes. The plow pose is enormously difficult for inflexible guard players, especially if you’re getting stacked by your opponents, but it’s a helpful segue to the turtle position when needed.
Using the plow pose in yoga is helpful—you can build up your strength in this position slowly without risking your neck injury. With consistent effort, you’ll find that you can carry body weight without discomfort, moving from one decision to another.
9. Ear compression pose
The ear compression pose seems like an extreme form of the plow pose. Instead of posting on your toes, you place your knees on the ground as a base of support. Why on earth would you want to make this position worse for yourself?
How it’s used in mixed martial arts
Like the plow, this pose is primarily used as a guard retention tool. This is especially common with fighters like Charles Oliveira, Mikey Musumeci, and Levi Jones-Leary. This pose can set up leg lock entries (e.g., cross ashi from North/South inversions).
Why it’s great for mixed martial arts
Believe it or not, you’re making your situation better. With your knees on the ground by your ears, you can prevent your opponents from stacking or camping you in the plow position. This makes carrying your opponent’s body weight easier. With your knees on the ground, there’s no added pressure.
Did you catch that?
These movements are very similar to the techniques you’re already using.
How to Incorporate Yoga into Your Martial Arts Training
If you’re using yoga for mixed martial arts, you’ll want to maximize the value you get from your session. This means it’s a good idea to limit your sessions to a few essential poses and exercises.
Here’s why.
As a mixed martial artist, you have to focus your attention on:
- Wrestling
- Jiu jitsu
- Striking
- Conditioning
- Strength training
- Cutting/making weight
- Avoiding injury
- Pre-fight preparations (i.e., reviewing tape)
- Diet and hydration
- Media, events, and promotion
- Sponsorship requirements
And this is just the work that needs to be done during your fight camp! Yoga is essential, but it’s another area that demands your attention. If you plan on adding it to your regimen (which you should), choose the poses and exercises that matter most.
It’s easy to add yoga to your routine. Here’s how you do it.
- Slowly work yoga into your warm-up routine.
- Use yoga on your light days to maximize recovery.
- If your gym offers yoga classes, take advantage.
- Use flows on YouTube and specialty websites to practice on your own.
Just starting a yoga practice as a mixed martial arts fighter?
- Warm up and work slowly into your practice.
- Don’t do anything that increases pain.
- Start where you can. If you can’t do a specific pose, don’t.
- Avoid seeing yoga as a competition. Do what you can where you can.
- Listen to your body. Modify the poses as needed to ensure that you’re safe.
- Use props (e.g., yoga blocks, chairs, walls, etc.) to assist you.
- Focus on the poses and exercises that will improve your flexibility, strength, and performance over time.
Use these simple steps to add a yoga regimen to your MMA training.
The Verdict? Yoga is Essential for Mixed Martial Arts
Inflexibility leads to all kinds of problems for mixed martial artists—reduced range of motion, an increased risk of serious injury, abnormal wear and tear, and decreased stamina.
As we’ve seen, these problems are optional.
A yoga regimen prevents these problems and more, increasing flexibility, strength, and speed across various positions. This is important—with MMA, your strength and flexibility is cooperative. You and your opponents work together to decide how far you’ll push your flexibility. With other sports (e.g., tennis or baseball), your strength and flexibility is a solitary thing—you decide, for the most part, how far you want to push your flexibility.
As a martial artist, your body takes a consistent amount of abuse over time. With yoga, you can minimize some of the damage, protect your body, and extend the amount of time you spend doing what you love, no Suloev stretch required.
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