Yoga for Grapplers - User Guide

Thank you for choosing Yoga for Grapplers.

This program is the result of many years of observation, study and practice, and I truly believe it will
improve not only your grappling ability but also your health.

Make sure you watch the ​Key Concepts​ part of the course before you attempt any of the exercises as it
contains several important tips and guidelines.

Below are the start times for each of the sections:

1. Introduction ​0:33

2. Key Concepts ​2:05

3. Full Body Warm Up Sequences ​20:59

4. Additional Neck Specific Exercises & Sequences ​49:33

 5. Additional Hip Specific Exercises & Sequences ​1:04:49

6. Additional Upper-Torso Specific Exercises & Sequences ​1:36:49

7. Additional Full-Body / Other Bodypart Exercises and Sequences ​2:01:54

8. Additional Strength-Specific Exercises & Sequences ​2:16:18

Choosing Exercises / Sequences

Although any of the movements could technically be done at anytime, and you could run through the
entire program from start to finish 7 days per week, it’s probably not the most effective way to use it.

Here are my recommendations:

- If you are uninjured and healthy I would suggest you use the full body warm up sequences as
often as your schedule allows (before training, on off days etc.) and the strength-specific
sequences 2-3 times per week (preferably on days on which you don't do jiu jitsu and not on
consecutive days)

- If you have a problem area, like tight hips for example, then I recommend you use exercises /
sequences for that specific area at least 2-3 times per week, preferably not on consecutive
days.

- Listen to your body - if your training and work load is heavy, choose those movements and
sequences that you find easier and more relaxing. If you have energy to spare then do longer
sessions with more challenging excercises.

Please Note

- This program is not designed to diagnose or treat disease. Check with a medical professional
before starting it.

- Do not continue with any of the exercises or sequences if they cause sharp pain. Minor
discomfort can be expected during most of the movements, especially the first several times you
use them, but you on a pain scale of 1-10, you should never be operating at above 6.

Don't hesitate to email me directly if you have any questions ​nic@jiujitsubrotherhood.com