10 Yoga Poses For Boxers and Kickboxers

Yoga increases flexibility, improves balance, builds strength, regulates breathing, and calms the mind. Yoga is now making its way into the boxing ring as more professional fighters are taking their workouts to the mat--but this time, the yoga mat. Adding yoga to your boxing/kickboxing training can level up your fighting abilities while helping decrease the risk of injury.

Here are ten (10) yoga poses for boxers and kickboxers that are great before and after hitting the bag--plus how they can strengthen and benefit your boxing training.

Before you start, remember that none of these poses should cause any pain or discomfort. If you do experience pain at any time, slowly exit the pose and move on, or try the modification if one’s available.

10 Yoga Poses For Boxers and Kickboxers

Downward Facing Dog (Adho Mukha Svanasana)

 

Strengthens the muscles in the arms, upper back and shoulders, while also elongating the spine and loosening the hamstrings. This stretch is essential for boxers and kickboxers as the shoulders need to be open and strong in order to punch with power without sustaining injury.

• Begin on your hands and knees
• Tuck your toes and lift your hips
• Place your feet hip-width apart or wider with your toes pointed straight ahead
• As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps

• If your spine starts to round, keep a slight bend in your knees
• Lift your sits bones toward the sky and lengthen your back and sides

• Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide
• Press down through the base of your thumb and index finger, reducing any weight in your wrists
• Straighten your arms, draw your forearms in, and lift away from the mat
• Rotate your upper arms out and slide your shoulders down your back
• Keep your neck long and align your ears between your upper arms
• Gaze toward your belly button
• Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding
• Continue to breathe and hold for 20 seconds

Low Lunge (Anjaneyasana)

Strengthens the legs and core while improving balance. As we know, balance is key for boxers in the ring and for general boxing training. 

• Begin in Downward Facing Dog
• Step one foot forward and stack your front knee directly above your front ankle
• Place your back knee down on the mat and slide your knee back so it is behind your sits bone
• Draw your chest forward and broaden your collarbones, interlace your fingers on your front knee, and straighten your arms to lift your chest
• Drop your tailbone down, lift your lower belly up to draw your hips toward your face, and lift your pelvis off of your front thigh
• Sweep your arms overhead and bring your biceps by your ears
• Reach up through the sides of your waist
• Gaze directly ahead or up toward your thumbs
• Hold for 20 seconds
• Repeat on the other side

Modification: If you have any knee pain, you may place a folded blanket or towel underneath your knee for support.

Side Plank (Vasisthasana)

 

Strengthens the wrists, arms, shoulders, and obliques while improving balance. To deliver a punch with as much force as possible, boxers rely on the entire body, especially the core. With strong obliques and arms, you'll be able to add both speed and power to your punches. For kickboxers, having a firm core is also key for establishing balance when kicking.

• Start in plank pose and step your feet together
• Spin to the outside edge of one foot and stack your other foot directly on top of it with your feet flexed
• Stack your bottom wrist directly under your bottom shoulder
• Extend your top arm up and create a long line from your fingertips down through your bottom wrist
• Draw your shoulder blades apart and reach your arms away from each other
• Press into the floor with your bottom hand
• Draw your front ribs down and your belly towards your spine
• Lengthen your tailbone towards your heels
• Stack your top hip directly above your bottom hip and make sure to avoid any backbend
• Gaze up towards your top thumb
• Hold for 15-30 seconds
• Repeat on the other side

Modification: If you have wrist, shoulder, or elbow injuries or pain, you can place your bottom knee on the mat directly under your bottom hip or rest your bottom forearm on the mat.

Cobra Pose (Bhujangasana)

Stretches and strengthens the abdominals and lower back muscles. All boxers and kickboxers know that training takes a toll on body, so it's important to keep the muscles flexible and loose. During boxing training, and especially in the ring, it's not unusual for boxers to crouch down and even hunch to avoid punches.This pose is helpful for opening up front of the body and stretching the back.

• Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor
• Engage your quadriceps and continue to press the tops of your feet into the floor
• Place your hands by your lower ribs and align your wrists underneath your elbows
• Hug your elbows into your sides, roll your shoulders down your back, and lift your chest
• Spread through your collarbones
• Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long
• Hold for 10 seconds
• Slowly release down to the mat

Locust Pose (Salabhasana)

Strengthens and stretches the upper and lower back, chest, arms, and legs. Just as in Cobra Pose, boxers can benefit from stretches that increase flexibility in the back as well as strength. This pose has the added benefit of opening the chest and shoulders.

• Lay flat on your stomach
• Extend your arms down by your sides, palms facing upwards, and stretch your fingertips toward the back of the mat
• Roll your shoulders back, expanding your collarbones, and lift your chest
• Lift your legs together and press your pubic bone down towards the floor, lengthening your tailbone towards your heels
• Feel the extension from the top of your head, through your body, and down to your feet
• Relax your glutes
• Hold for two (2) deep breaths
• Relax your body and repeat three (3) times

For an added challenge, you can extend your arms out straight in front of you.

Bridge Pose (Setu Bandha Sarvangasana)

Stretches the chest, neck, shoulders, and back while strengthening the glutes. Having strong glutes is especially important for kickboxing. Kickboxers rely on glute muscles to be able to deliver powerful kicks to the heavy bag or their opponent in the ring.

• Begin on your back and place the soles of your feet on the floor, hip-width apart
• Point your toes ahead--the outside edges of your feet should be parallel to the edges of your mat
• Press into your feet and lift your hips
• Interlace your hands under your back and press your upper arms, forearms, and outer wrists into the floor

• If your shoulders are tight and you are unable to press your upper arms down, keep your arms down by your sides instead
• Keep your knees forward and parallel, feel the squeeze in your glutes, and lengthen your tailbone towards your heels
• Draw your shoulders under your chest and lift your shoulder blades out through your heart
• Gaze toward the sky and be sure not to turn your neck
• Hold for 20 seconds
• Slowly lower back down to the mat

Cow Face Pose (Gomukasana)

Stretches the shoulders and hips. Once again, any yoga pose that stretches the shoulders is beneficial for boxers. For this pose, drawing the arms and hands behind you will also open the chest. 

• Start on all fours and cross one knee in front of the other
• Lean forward and draw your inner thighs toward each other
• Spread your feet wider than your hips
• Sit your hips between your heels and press the tops of your feet into the floor

• Your feet should point toward the back of the mat
• Press down through your sits bones, lift both sides of your waist, and draw your ribs down
• Lift the crown of your head towards the ceiling and keep your chin parallel to the floor
• Release your shoulders down your back
• Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades
• Bring your opposite arm behind you and spin your palm to face the back of the room
• Bend at your elbow and reach for your top hand
• Grasp your fingers and hold
• Press the back of your head into your top forearm and elbow as your shoulder moves back and down
• Keep your gaze ahead and hold for 15-30 seconds
• Repeat on the other side

Modifications: If you have hip, knee, or lower back pain, place a block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap between your hands if you are unable to connect your fingers.

Cat Pose (Marjaryasana)

Stretches the abdominal, neck, and back muscles. It is not unusual for athletes, and especially boxers, to experience stiffness, especially in the neck and shoulders. This pose is helpful for alleviating some of that tension in the neck and upper back. 

• Begin on all fours and press your hands into the ground
• Round your back towards the sky and lift the sides of your waist away from the floor
• Draw your lower belly toward your spine and tuck your tailbone under
• Keep the sides of your neck long and allow your head to hang towards the floor
• Spread your shoulder blades apart
• Hold for 15 seconds

Cow Pose (Bitilasana)

Stretches the abdominal, neck, and back muscles. Just as in Cat Pose, this pose helps loosen the neck. Here, the front of the chest is widened and boxers will benefit from the counter-pose.

• Begin on all fours with your wrists underneath your shoulders, your knees underneath your hips, and the tops of your feet pressed against the mat
• Press down through your palms and simultaneously lift your chest and your tailbone toward the sky
• Draw down through your shoulder blades and slide your shoulders down your back
• As your stomach draws down toward the floor, gaze up and keep your spine long
• Hold for 15 seconds

Variation: For an added stretch variation and flow, you can cycle through Cat Pose and Cow Pose, rhythmically with your breath.

Child’s Pose (Balasana)

Stretches lower back, thighs, shoulders, and arms. Not only do boxers and kickboxers need strong and flexible muscles throughout the body, they also need to maintain a clear mind and level breathing. Child's Pose is a foundational yoga pose that both stretches the body and gives you the opportunity to focus on the breath.

• From a kneeling position, bring your big toes together and spread your knees out wider than your torso
• Fold forward from the crease of your hips and place your forehead on the floor
• Place your arms by your sides or extend them out forward with your palms facing down
• Drop your hips back toward your heels
• Close your eyes and continue to inhale and exhale deeply
• Hold this pose for as long as you’d like

One of the wonderful things about yoga is that you can use any of the poses whenever you feel the need for a more complete stretch, not just as a warm-up or cool down. Remember to pay attention to your breathing and to your body. Yoga is just as much about the mind as the body. Achieving an acute level of focus, physical control, and self-awareness is an absolute asset in boxing and kickboxing training. Yoga is the perfect way to better understand how mindful movement can benefit any sport - and your overall well being!

For more tips and boxing training inspiration, check out our YouTube Channel and the other articles on our blog. Remember, even the toughest fighters incorporate balance and flexibility exercises in their workout routines!

Related Articles

How Do Boxers Stay Balanced?
How To Strengthen Your Wrists For Boxing
3 Glute-Strengthening Exercises For Boxing (No Equipment Needed)
How Exercise Improves Mental Health
Boxing Your Way To Better Mental Health

The Author: Sarah Pitman is the Blog Coordinator at FightCamp. In addition to writing for various fitness and health blogs, she manages several social media and digital marketing accounts for clients and companies in the industry. She is an avid runner, yogi, and traveler. She is a certified yoga instructor and has studied personal training through ACE.