Discover how yoga and Brazilian Jiu-Jitsu create the perfect balance of strength, mobility, and mindfulness with Ingrid Viana Falcao's unique approach. Here she shares key yoga poses to enhance flexibility, breath control, and body awareness—helping you move more efficiently on the mat, recover faster, and prevent injuries. Plus, Ingrid dives into her journey with BJJ, how it complements yoga, and why every practitioner can benefit from both. Ready to level up your training? Join her class and experience the connection for yourself!
How did you [Ingrid Viana Falcao] start with Brazilian Jiu-Jitsu and yoga? What drew you to each?
I started practicing yoga at thirteen in my hometown of Salvador, Brazil, thanks to my grandmother, who introduced me to the practice. Though my journey had its ups and downs, I eventually developed a consistent routine. At seventeen, I decided to pursue my first yoga teacher training. At the time, I was working in a corporate environment, but after the pandemic, I made the decision to fully dedicate myself to yoga. Since 2021, I’ve been a full-time yoga teacher, and I absolutely love it. Throughout my life, I had many friends in Brazil who practiced Brazilian Jiu-Jitsu, but it wasn't until I met some female yoga teachers and friends who had been practicing BJJ for years that I became truly intrigued. Their passion for it was contagious, so one day, I decided to give it a try and I loved it! Brazilian Jiu-Jitsu is a long journey, with new belts marking progress over the years. I earned my blue belt last year, which was a super special moment for me. It's fascinating how the two practices complement each other so well. Yoga brings mindfulness and focus to my BJJ sessions, while BJJ teaches me more about my body and mind, especially in dealing with uncomfortable and challenging situations. Furthermore, especially as a woman, it's important to learn self-defence, and Brazilian Jiu-Jitsu is fundamentally based on self-defence principles. I believe every woman should feel empowered to protect herself, and BJJ gives me that confidence.
(Photo credit: @angelika.glapiak)
How does Brazilian Jiu-Jitsu and yoga complement each other?
While Brazilian Jiu Jitsu builds strength, endurance, and technical skill, yoga enhances flexibility, mobility, and mental focus. Yoga helps BJJ practitioners improve their range of motion, which is crucial for executing submissions and escaping holds, while also promoting body awareness and balance—skills that are essential to better control on the mat. Additionally, yoga’s emphasis on breathwork and mindfulness which helps to manage stress, stay calm under pressure, and recover faster from intense sparring sessions. Together, they create a well-rounded practice that supports both the body and mind. Brazilian Jiu Jitsu is also known as the “involuntary yoga” because the challenging postures.
Which specific yoga poses are beneficial for Brazilian Jiu-Jitsu?
Downward facing dog: Stretches the hamstrings, calves, shoulders, and spine. This pose helps with hip mobility and hamstring flexibility, which is essential for guard play and transitions.
Lizard Pose: Provides a deep stretch of the hip flexors, groin, and hamstrings while promoting hip mobility. It's great for opening up the hips before your BJJ session.
Cat-Cow: A dynamic movement that mobilizes the spine and encourages a fluid connection between breath and movement—extremely important as during BJJ we need do be in a state of flow.
Cobra Pose: Opens the chest and improves spinal extension, helping to counteract the rounded posture from frequent guard or turtle. Strengthens the lower back and core as well.
Reclined Twist: Enhances spinal flexibility, strengthens the core, improves hip mobility, and promotes overall body balance. It also helps relieve the physical strain from intense sparring and promotes better breath control, all of which are essential for improving your BJJ performance and recovery.
Are there any additional insights you'd like to share?
An interesting and funny fact: Brazilian Jiu-Jitsu (BJJ) is often called "involuntary yoga." Why? Because, like yoga, BJJ emphasizes awareness, breathing, body control, and movement—but in a much more intense, physically demanding way. This quirky analogy becomes clear once you’ve experienced both practices.
In BJJ, practitioners often find themselves in positions that require body awareness. Moves like playing guard or escaping a submission involve movements and postures similar to those found in yoga.
During sparring, you’re constantly adjusting and responding to your opponent’s movements, and yoga helps build the mental flexibility needed to be prepared for that. Just as yoga teaches you to stay mindful while holding challenging postures, BJJ requires you to stay calm and composed even in tough positions. The more you train, the more experienced you become at managing discomfort, just as you do when holding a challenging yoga pose. That’s why dedication, consistency and discipline are the keys for both practices.
Practice On
A quick yoga flow to do before your BJJ training session—no more excuses for skipping your mobility work! This 12-minute flow targets flexibility, mobility, strength, breath, and balance—key elements for improving your BJJ performance. Whether you're aiming to increase your range of motion, recover from intense training, or prevent injuries, this session will help you build a strong foundation for both your body and mind.
(filmed at @croydonyogahub)
Connect with Ingrid Viana Falcao on Instagram.
