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Martial arts yoga: a 25-minute active-range class for hips, kicks, balance and breathing

A rest-day or after-training class for martial artists, strikers and grapplers alike. It starts with slow breathing, builds hip range you can control (the kind kicks use), trains the kicking leg and one-leg balance, looks after your wrists and upper back, and winds down. It isn't a warm-up before sparring and it won't cut weight. No study has shown that yoga prevents martial arts injuries, and a bigger stretch isn't always a better kick. You need a mat, a wall, a chair and a strap.

25 minBeginner17 movesA wallGlutes · Hip flexors · Quads · Adductors · Hamstrings · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

A. Breathe (about 3 minutes)

  1. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoSeated. In through your nose for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

B. Hips you control (about 8 minutes)

  1. Standing hip CARs3 slow circles each way with each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wall. Only the leg moves; stop at a pinchEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  2. 90/90 switch10 slow switches
    Intermediate · 3D demoHands behind you; pause at each endEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  3. 90/90 hip lift-off3 holds of 5 s each way, each side
    Intermediate · Glutes, Hip abductors, Hip flexors · 3D demoLift with your own muscles; back off for sharp groin painEasier: 90/90 switchHarder: Active pancake lift-off
  4. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis underEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  5. Cossack squat5 each side
    Intermediate · Quads, Glutes, Adductors · 3D demoOnly as deep as is comfortable; hold a chairEasier: Sit squat (partial squat)Harder: Pistol squat
  6. Goddess pose (Utkata Konasana)3 holds of 3 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoLike a horse stance, knees over your middle toesHarder: Deep squat hold

C. Kicking leg and balance (about 7 minutes)

  1. Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)3 breaths each side
    Advanced · Hamstrings, Glutes, Hip flexors · 3D demoHold your knee, then the leg if it's easy, a hand on the wall. Stand tall rather than lifting higher, and let the leg's own muscles hold itEasier: Tree pose (Vrksasana)Harder: Dancer pose (Natarajasana)
  2. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height, hips levelEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFoot on your calf or thigh, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  4. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoEyes closed once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  5. Side plank2 holds of 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to startEasier: Knee side plankHarder: Side plank with leg lift

D. Wrists, upper back and rest (about 7 minutes)

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoGentle, with your forearm resting on your thighEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Thread the needle (Parivrtta Balasana)30 s each side
    Beginner · Back, Shoulders · 3D demoEase off with a sore shoulderEasier: Side-lying open bookHarder: World's greatest stretch
  3. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoStop at a mild pull, about 3 out of 10Easier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  4. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  5. Corpse pose (Savasana)2 min
    Beginner · 3D demoBreathe slowly. Roll to your side to get up

Tips

  • Do it after training or on a rest day, once or twice a week. Before sparring or kicking drills, use our martial arts warm-up with breakfalls.
  • Use slow breathing before training or a grading to settle, and afterwards to wind down. Skip breath holds and forceful breathing.
  • Very flexible? Keep to the strength and balance blocks, and stay short of end-range holds.
  • A pinch deep in the groin is a joint, not a stretch: stay short of it, and get a catching or locking hip checked.
  • Don't use hot yoga, saunas or sweat suits to make weight.
  • After a head knock or being choked unconscious, follow your governing body's return before the head-low moves in this class.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the martial arts yoga: a 25-minute active-range class for hips, kicks, balance and breathing take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 14 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.