45-Minute Yoga Routine for Everyone Who Trains - What to expect at our Yoga class.
The Garden MMA, we know that training isn’t just about pushing limits—it’s about balance, recovery, and showing up as your best self. Whether you’re here for Jiu-Jitsu, Muay Thai, or general fitness, yoga is an incredible tool to help you recover, stay flexible, and build strength where it matters most.
This 45-minute yoga routine is designed for anyone who trains at The Garden MMA. It targets the areas that often get tight or overworked—hips, shoulders, and core—while improving your balance and focus. Perfect for post-training recovery or as a stand-alone session to complement your practice, this routine will leave you feeling strong, centered, and ready for whatever comes next.
1. Warm-Up & Dynamic Flow (10 minutes)
Start by warming up and waking up your muscles to prepare for deeper stretches.
- Cat-Cow Pose (1 min): Loosen up your spine and improve flexibility.
- Sun Salutations (5 min): Flow through Mountain, Forward Fold, Plank, Upward Dog, and Downward Dog to wake up your body.
- Lunge with Twists (2 min): Step into a lunge, twist toward your lead leg, and open your spine and hips. Alternate sides.
- Dynamic Downward Dog to Plank Flow (2 min): Move between Downward Dog and Plank to activate your shoulders and core.
2. Balance & Strength (15 minutes)
These poses are great for building stability and strength, no matter your training goals.
- Warrior I (2 min per side): Build strength in your legs and core while opening your hips.
- Warrior II with Side Angle (2 min per side): Improve lower-body stability and lateral flexibility.
- Tree Pose (2 min total): Work on balance and foot stability—skills that benefit every discipline.
- Chair Pose with Twists (2 min): Strengthen your legs, glutes, and obliques while improving rotational movement.
- High Plank Hold to Side Plank (2 min): Build core strength and shoulder stability with this dynamic movement.
3. Deep Stretch & Flexibility (15 minutes)
Focus on releasing tension and increasing mobility in key areas.
- Pigeon Pose (2 min per side): Open your hips and release tight glutes after training.
- Low Lunge with Shoulder Stretch (2 min per side): Target your hips and shoulders with this powerful combination.
- Seated Forward Fold (2 min): Stretch your hamstrings, calves, and lower back.
- Bridge Pose (2 min): Strengthen your posterior chain while opening your chest and shoulders.
- Happy Baby Pose (2 min): Relax your lower back and hips in this restorative pose.
4. Cool Down & Relaxation (5 minutes)
End your practice by calming your mind and recovering your body.
- Supine Twist (1.5 min per side): Gently release tension in your spine and lower back.
- Savasana (2 min): Lie flat, focus on your breath, and let go of any remaining tension or stress.
Why Yoga Matters for Everyone at The Garden MMA
Yoga isn’t just for fighters—it’s for anyone who wants to feel stronger, move better, and recover faster. Whether you’re working on flexibility for Jiu-Jitsu, building mobility for Muay Thai, or simply balancing your fitness routine, yoga can help you reach your goals.
It’s not just about poses—it’s about building a deeper connection between your body and mind. Yoga teaches you how to breathe through discomfort, find balance in instability, and stay focused under pressure—skills that translate to every aspect of your training and life.
Experience it for Yourself!
Join us every Saturday at 10 AM for Yoga at The Garden MMA. Whether you’re new to yoga or looking to deepen your practice, this class offers the perfect opportunity to reset, recover, and grow stronger—both on and off the mats.
Led by Keren, the class allows you to follow along by simply listening, watching, and imitating, making it accessible for all levels. Come as you are and discover the benefits of yoga in a welcoming and supportive space.
Transform Your Training with This 45-Minute Yoga Class at The Garden MMA