Yoga for MMA – Best Fitness Benefits for Fighters

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Have you ever thought about yoga for MMA? Mixed Martial Arts is a mentally and physically demanding sport requiring you to be in your best form to perform perfectly and show your fighting skills. That’s why fighters adopt specific training methods that enhance their mental focus, flexibility, strength, and endurance. MMA is not for everyone, and the people devoted to this sport know that.

But let’s get to the topic – in recent years, more and more MMA fighters turned to yoga as a practice that can improve their performance, enhance their mental condition, and help them develop a greater focus. So – yes, yoga for MMA is one fantastic idea and has a great variety of benefits for fighters, and today, we are about to tell you more about all these.

Yoga for MMA – What Makes It Effective?

MMA fighters can perform yoga poses to improve their posture, flexibility, mobility, and stamina. It’s not constantly kicking and punching; however, MMA contenders tracked down something else in yoga that helped them work on their combat abilities. But what makes yoga so effective and suitable for martial artists?

Well, first, yoga does have sound spiritual effects on the fighters. It promotes some pretty important traits that every MMA athlete should have. Some of them are truthfulness, contentment, nonviolence, non-hoarding, etc. No matter if you’re a specialist in striking, Muay Thai or Brazilian Jiu-Jitsu, through yoga you can still improve the way your mind works.

Furthermore, yoga poses are essential for developing flexibility and proper breathing through fundamental practices. Numerous yoga experts uncover that the appropriate breathing peculiarity imparts the qualities of serenity and trust in the fighters. So – both the mental and physical aspects are beneficial for MMA fighters.

yoga for mma

Main Benefits of Yoga for MMA

Yoga is one old practice with demonstrated great benefits for the whole self. It works our muscles, improves our flexibility, and calms our minds by teaching us how to enhance our mental health, breathe properly, and perform specific beneficial poses. 

As you’ll find in a second, a regular yoga practice could be perfect for your MMA preparation. Also, what is the most significant aspect? You don’t have to invest that much energy in it. You can evolve into the best martial artist you can become by participating in just a few sessions a week and reaping the numerous benefits that come with it. Ready to go on these yoga mats? Let’s examine the advantages:

Improved Flexibility

It is not a surprise that yoga is one outstanding practice when it comes to flexibility – the ability of the muscles to lengthen. The improved flexibility leads to a better ability to perform different activities, maintain good joint health, and minimize the risk of muscle injuries – all essential factors for MMA fighters. 

When it comes to martial arts, training often includes specific positions leading to lengthening muscle groups past the body’s natural ability, which often results in injuries. That’s why MMA practitioners need improved mobility and flexibility to reduce the risk of injuries. 

Reduced Chance of Injuries

The injuries which are related to sports typically happen as a result of two main issues:

Increased stress on the body and muscles often results in an injury. The best news is that MMA fighters do not suffer that much, but sometimes an issue may occur. 

Cumulative injury results from the consistent and repetitive stress applied to the joints and connective tissues, gradually compromising their integrity over time. The not-so-good news is – intense injuries are typical – particularly when fighters set themselves in an abnormal pose.

Don’t Miss to Read: From Poses to Power: Does Yoga Build Muscle?

Regular yoga practice is fantastic for MMA specialists because it further develops agility and adaptability. As a result, fighters can better maintain their balance and body control. Thanks to these factors, they can keep their advantage and avoid being placed in a compromised position. 

Regardless of whether they end up in unsuitable or awkward positions, their tissues are prepared to deal with it. Hence, the risk of intense injuries is much lower.

Improved Coordination and Balance

Two essential qualities for MMA fighters are unquestionably good balance and coordination. This sport is undoubtedly demanding and calls for remarkable physicality if the practitioner at any point desires to get to the next level. 

Balance is essential since it permits the fighter to keep up with control in tough spots. Coordination is vital for powerful self-protection, hostile blends, and the capacity to utilize various muscle bunches all the while.

Yoga could appear to be something just appropriate for extending your muscles. However, its benefits extend far beyond what many people envision. Indeed, some fledgling postures generally work to work on your adaptability. However – almost every pose and sequence you learn improves your balance and coordination.

yoga for mma

Improved Mental Health and Reduced Stress

It is definitely not a surprise that yoga is an incredible action for working on our emotional well-being and permitting us to adapt to stress. 

One possible explanation is that yoga focuses on techniques for deep breathing that help us become more focused and connected to our inner selves. Because of this, yoga frequently resembles an experience while simultaneously strengthening your body. 

Yoga is also perfect for reducing stress and achieving deep relaxation and contentment. It is crucial to approach the practice with care, focus on breathing, and stay as present as possible to experience these beneficial effects fully.

And the most outstanding aspect? Consolidating yoga with combative techniques is a phenomenal method for amplifying these advantages, decreasing pressure much further, and keeping up with your psychological well-being. Besides, care and focus are important qualities and can make you a predominant contender, equipped for keeping quiet and gathered.

Teaches Us How to Be Calmer In Difficult Situations

Yoga aims to calm the mind, teach you how to gain control over your breath, and teach you how to stay and live in the present moment. Great yoga instructors make sense of the significance of care and teach strategies to have the proper muscles used, keep up with equilibrium, and manage trouble.

Subsequently, yoga teaches us to become more settled and more gathered. It permits us to assess circumstances, think about our choices, and act appropriately. There’s no need to focus on being receptive. It’s tied in with being active and not pursuing rash decisions. MMA is much more specific than most people think – even though it is very dynamic. The fighter who can maintain composure and avoid making hasty decisions almost always wins the fight.

Improved Breathing

The proper technique and control of the breath are essential for all athletes and their good performance. The body utilizes oxygen to create ATP particles for energy, and great breathing consistently permits sufficient oxygen. Profound breathing helps us do better, accomplish more work before getting depleted, and recuperate all the more rapidly between episodes of action. 

Valuable sources of information explain that this practice is a fabulous movement for working on our profound breathing capacities. (see this scientific study by ScienceDirect) But how is that possible? 

Yoga blends actual work with care and breathing activities. Even though we engage our core musculature, our rib cage expands, our lung capacity is improved, and our ability to breathe deeply improves.

Self-reflection and Mindful Competitiveness

Yoga encourages fighters to embrace a mindful approach to the competition, in contrast to the competitive nature of MMA as a sport. The philosophy behind yoga emphasizes mindfulness, detachment, and self-reflection, empowering competitors to approach their fights with respect for both themselves and their adversaries. This mentality can cultivate a positive and sportsmanlike climate in the MMA community.

benefits of yoga for MMA

Best Yoga Poses for MMA

Unsurprisingly, some specific yoga poses are perfect for MMA fighters. And let us tell you more about them. 

Regarding the best yoga for MMA fighters, the focus is more on stretching poses that improve flexibility and mental conditions. Here are the best poses:

  • Downward Facing Dog – This posture improves the bloodstream to the cerebrum, upgrading mental clearness and concentration during preparation and rivalry. 
  • Warrior II is a powerful pose that creates strength and solidness and improves equilibrium. 
  • Boat Pose – Boat Pose is a good core-strengthening pose that makes strikes and takedowns more powerful and stable. It develops mental discipline, which is important for pushing through testing instructional courses.
  • Bridge Pose – this posture fortifies the glutes, hamstrings, and lower back muscles, giving protection during hooking and ground strategies. 
  • High Lunge – This pose supports dynamic MMA movements by enhancing hip flexibility and leg strength. It upgrades equilibrium and steadiness, fundamental for executing high kicks and protecting takedowns.
  • Corpse Pose – The Corpse pose, also known as Savasana, is a relaxation posture that facilitates the body and mind to recover and rejuvenate after an intense training session or fight.

Tips For Practicing Yoga and MMA Together

If you want to know more about yoga for the MMA routine, you should know how to adapt. To make it even easier, we have some simple tips here that you can follow:

  • Star slow and increase gradually – If you’re new to the practice, begin with yoga classes or online instructional exercises. Progressively present additional difficult stances and arrangements as you become okay with the training. Try not to propel yourself excessively hard and consistently pay attention to your body’s signs. 
  • Find the right balance – Work out some kind of harmony between your MMA preparation and yoga practice. Either too much or too little can result in exhaustion or even acute injuries. Intelligently plan your preparation plan, permitting sufficient time for rest and recovery between extreme MMA meetings and yoga practice.
  • Focus on mobility and flexibility – Yoga is great for further developing adaptability and portability, which are critical in MMA. Include yoga poses for the hips, hamstrings, shoulders, and lower back that work on areas that tend to get tight. Improved adaptability can streamline your scope of movement and lessen the gamble of injuries during MMA preparation.
  • Embrace Restorative yoga – MMA preparation can be actually demanding, leaving your muscles and joints sore. Incorporate Restorative yoga classes into your routine to aid in recovery and relaxation. Supportive postures can deliver pressure and calm your sensory system, assisting you with quickly returning more grounded for your next instructional meeting.
  • Work on your breathing – Yoga relies heavily on the practice of pranayama, or controlling one’s breath. Practice different breathing procedures to develop lung limits further, oversee pressure, and remain on track during extreme MMA meetings. Legitimate breathing can assist you with keeping a cool head and ration energy during battles.
  • Do not overtrain – MMA warriors might be inclined to overtraining because of their extreme preparation plans. Yoga can be a restorative, low-impact exercise that can accompany your MMA training and reduce the risk of overuse injuries.
  • Use yoga to prevent injuries – If you get minor injuries while training for MMA, you might want to incorporate yoga into your recovery process. Numerous yoga postures can help with injury healing by aiding the bloodstream, advancing adaptability, and delicately fortifying impacted regions.
  • Be consistent – consistency is essential when it comes to practicing any kind of sport and when it comes to practicing yoga. So, be consistent if you want to have success when practicing.

Yoga has proven to be a significant preparation instrument for MMA fighters, offering many physical, mental, and profound advantages. It can help MMA athletes improve their mental focus, flexibility, and core strength, reducing stress and improving their flexibility. It can add up to a better range of motion as well.

Embracing yoga as a part of their preparation routine can boost their performance inside the cage and add to their general prosperity and life span as competitors. By joining the physical and mental parts of yoga with the combat techniques of MMA, contenders can release their maximum capacity and accomplish more in the sport they love. 

Don’t Miss to Read: Elevate Your Gains: Exploring the Advantages of Yoga for Powerlifters

Evidently, this ancient practice has entered the training routines and hearts of fighters all over the world as the popularity of yoga in MMA continues to rise. Even if you’re a black belt in your favorite combat sport, you can still gain a lot from practicing yoga as well.


Is yoga beneficial for MMA fighters?

Yes – yoga sessions for MMA fighters have excellent benefits such as improved breathing, mental condition, flexibility, etc. 

Should I practice yoga and MMA together?

Well, here are the great news – yoga and MMA could be a fantastic combination.

What are the benefits of yoga for MMA routine?

There are numerous benefits, including stress relief, better mental condition, improved mobility and flexibility, fewer injuries, and much more. It improves recovery time as well.

Can I practice yoga after MMA?

Yoga is a great way to relieve stress and tension after MMA workouts. Yoga practitioners know how to calm their bodies and prepare for the next gym training.

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Nora Yulieva

Young, but already found my passion - writing. I love to travel, I love animals, and most - I love having the freedom to work from anywhere around the world.
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