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Yoga for BJJ & Mobility
Stretching & Recovery
Guided NSDR &
PDF materials+ more

A platform dedicated to lasting performance and longevity.

On the BJJ mats, and in daily life.

Find out more

Most people quit jiujitsu due to injuries!

Don't be one of them...

While accidents can never be 100% avoided in a combat sport,

Yoga, mobility work, flexibility, and active recovery are proven to significantly reduce your chances of getting injured!

Train smarter, not harder

Not too sure how to get started?

When you grab this guide, you’ll also get my Injury Prevention Guide for free and enjoy 50% off the online membership!

The full package to get you started!

I got you!

I’ve created an easy-to-follow guide to help BJJ practitioners understand how to get started with flexibility, mobility, and yoga.

You’ll learn the core principles, how to build your own routine, and find the movement style that suits you best.

Find out more

Studies showed

athletes improved their flexibility by up to

35% in just 8 weeks of yoga

underscoring how rapidly yoga can enhance movement and aid recovery

source

Monthly Member

✔ Access to all classes

(mobility, yoga flows, cool down sessions, stretching, restorative)

✔ Downloadable PDF materials:

(How to Prevent Injuries with Yoga guide, How to get started with Yoga, Flexibility & Mobility for beginners)

✔ 10, 20, 30 mins classes

✔ Place class requests

✔ Cancel anytime

BECOME A MEMBER FOR ONLY £10.5/PM

Find out more

Your body is your greatest asset. Every day, you have a choice.
You can spend a fiver a month on two cans of Coke, or you can invest it in your health, performance, and future..

If you train BJJ and want to work toward the splits .…..
! because you know that’s gonna improve your guard, takedowns, and base, try this quick routine 💪

And if you enjoyed this and want more Yoga for BJJ, flexibility, and mobility classes, join my platform through the link in my bio.

OSS

#bjj #bjjflexibility #bjjmobility #yogaforbjj #splitstraining

Spa, sun… and about 5,000 calories later: bday complete!

Last lap of my 20s, so another year to level up.

let’s go 🤜🥋🧘🤑🏋️🫀

One-way ticket to Barcelona & no plans.
Here to train, teach, and create content ✨ Excited to start this new chapter and see where it leads.

Meanwhile i’m working on a Beginner’s Guide to Flexibility, Mobility & Yoga for BJJ (coming soon to my Yoga for BJJ platform - link in bio).

Settling into Barcelona means finding a new BJJ gym, setting up a movement routine again.. maybe restating MMA, maybe a new martial art? … finding new yoga studios to practice and teach at, and most importantly, connecting with the best people here ⭐️

Sooo if you’re in BCN and want to link up, drop me a DM! ☄️

#newbeginnings #barcelona #yogabarcelona #bjjbarcelona

Soon, that strength only works in a narrow range of motion and this will not only restricts your technique but also raise the risk of muscle strains and joint injuries when you’re forced outside that range.

Strength is definitely needed in BJJ, but it’s not all!
‼️And that missing piece is what I offer on my Yoga for BJJ platform.

Become a member now through the link in my bio.
👊OSS
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#bjj #yogaforbjj #jiujitsu #bjjmobility #bjjstrength

I miss my lean bod lol..

Use BIANCA20 and get yourself some 💸 from @drveganco

Flexibility in BJJ is like having cheat codes! You either play by the book… or you can play by physics and use the body to bend around the rules 😅

Do you think being flexible in BJJ is important?
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#bjj #yogaforbjj #jiujitsu #bjjgirls #yoga #jiujitsuyoga #bjjtips #

To ease or prevent back pain, think 3 steps:

1. Releasing the tension from the muscles
2. Stabilizing the core
3. Improving the range of motion between the vertebrae

Try this short flow, and if you want more, check the link in my bio for full classes: stretching, mobility, Yoga for BJJ, and more!

#yogaforbjj #bjjbackpain #jiujitsu #bjj

If you don’t already have a stretching, mobility, or yoga routine, 5–10 minutes after class should be the minimum you do.

Cool down after BJJ should be non-negotiable if you want to stay in this sport for a while and see faster progress. It’s important not just to release the tension in your muscles, but also to reset your nervous system. If you just finish class and go home, your body won’t return to baseline - your nervous system stays slightly spiked, which can affect both your recovery and your sleep.

Not sure where to start? Check the link in my bio - my Yoga for BJJ platform has cool downs, mobility work, and yoga flows designed for grapplers. 💪

Hip flexors and quads are always ruined after BJJ or a lower body day 🫠

These 3 stretches honestly save me every time ... ESPECIALLY THE LAST ONE!

If you’re feeling tight or just want to move better on the mats, check the link in my bio.

I’ve put together yoga, stretching, mobility + recovery classes, all for BJJ.

Oh and there’s 50% off this month if you fancy jumping in 👊

#bjj #yogaforbjj #jiujitsu #bjjgirls #jiujitsuyoga #bjjtips #bjjflexibility #bjjstretching #hipfexorstretch

‼️ Beginners - don’t worry if your moves don’t look exactly like mine. That doesn’t mean they’re not working. Keep practicing and they’ll get easier and smoother over time.

Hip mobility • Yoga for BJJ flows • Stretching & recovery classes • PDF materials + more

All designed to keep you strong, flexible, and injury-free for longevity on the mats.

50% OFF THIS MONTH ONLY → Join now for just £5.50/month

#yogsforbjj #bjj #bjjmobility #bjjhips #bjjtips #bjjinjuryprevention

If you’re struggling with direction on how to stretch or what mobility exercises to do.. you should check out my online classes.

My Yoga for BJJ platform is dedicated to improving your performance by improving your body on a deeper level.

‼️We do connective tissue work through mobility and active stretching
‼️We work on the nervous system through passive stretching and restorative yoga,
‼️ we practice the BJJ movement patterns during the yoga for BJJ flows and much more…

This platform is literally the missing piece to your Bjj training and performance.

🐥 This months it’s on early bird for ONLY £5.5 pm .. do not miss this.

Link in my bio or comment ‘yes’ and I’ll send you the link. Oss

#bjj #yogaforbjj #bjjinjuryprevention #bjjmobility #bjjstretching

Training done, hydration on point 🔫

@drveganco is my choice of electrolytes at the moment, because they are sugar free and no additives 💪

Use my code for 💸: BIANCA20

What makes us love BJJ so much isn’t only the satisfaction of a submission or getting into a dominant position.

There’s a deeper layer 🧠 the way it makes our bodies move through unique and unexpected shapes, often bringing us into a natural sense of curiosity and presence.

Movement is more than just physical, it’s a way to explore the mind. As we expand our movement vocabulary, the brain builds new neural pathways, which in turn enrich the whole movement experience.

It becomes a circle ⭕️ movement sharpens the mind, and the mind deepens the movement.

And yogis have been practicing this connection for centuries, and the same idea can be translated into martial arts.

#yogaforbjj #yogaflow #bjj #bjjflow

It’s official 👀

My first online library is launching next week, 1st of September!!

✔️ yoga for BJJ
✔️ mobility
✔️ flexibility & stretching
✔️ restorative classes
✔️ NSDR for recovery
✔️ PDF materials
✔️ 10, 20, 30 mins classes
✔️moreeee

A platform dedicated to lasting performance and longevity.

On the BJJ mats, and in daily life.

Save the date! See you in class 💪

#yogaforbjj #mobilityforbjj #bjj #bjjflexibility #jiujitsu

These are the types of movements I include in my yoga for BJJ flows.

My first library of online classes is available in the link in u bio and it has a lot of mobility classes, BJJ pattern movements and also lots of stretching and recovery.

Your body NEEDS this so bad if you do BJJ! Try these moves and let me know how you get on.

If you have any questions, or you’re interested in the online classes DM me 💪 let’s chat OSS

#yogaforbjj #bjj #jiujitsu #bjjgirls #jiujitsuyoga #bjjtips #bjjmobility #bjjmotivation #hipmobility

Proper hydration during BJJ class makes all the difference!
Energy levels >>>
Recovery >>>

I use @drveganco electrolytes - they are sugar free and chemicals free!

Get 20% with my code BIANCA20

#bjjgirls

Yoga for BJJ online classes coming soon so gotta hydrate properly to keep up!

And you should too so grab the @drveganco hydrate+ with a 20% discount!

Code: BIANCA20

#yogaforbjj #bjj

Yoga for BJJ, mobility, recovery, stretching, vinyasa flows, breathwork and more .. all in one place.

Everything you need to keep your body and mind together. On the BJJ mats and in everyday life.

On demand library coming soon! I cannot wait for this to be live 🤟 let’s gooo OSS

#bjj #jiujjtsu #bjjrecovery #bjjmobility #mobility #yogaforbjj #bjjyoga #bjjgirls

Wanna improve your BJJ guard? Then improve your hips!

Pick 2-3 of these yoga poses and practice them before your class, after the class, on your days off.. become obsessed with them…just do them all the time! and then watch the results.. the magic 🪄

It will not only improve your guard, but also your whole BJJ game…. and also your life experience.

Being flexible is a super power in BJJ, so let’s go earn it!! 💪

#bjj #yogaforbjj #jiujitsuyoga #yoga #bjjhips #flexibility #bjjflexibility

Your body isn’t just here to take you from A to B, hit the bag, or drag someone around the mat. It’s an intelligent machine, capable of finding solutions and adapting in a million ways.

But how do you train and develop this ‘machine’? By going deeper than simply working your muscles.

Your body is more than just physical. Your technique is more than just fighting.

To be a complete martial artist, or BJJ athlete… or just a complete human, we don’t just lift weights. We train beyond that.

That’s why we do yoga.

#bjj #yogaforbjj #jiujitsu #bjjgirls #yoga #jiujitsuyoga #bjjtips #martialartist #martialartist #yogaformartialarts

🍯 hips in BJJ 🟰 better guard, better takedown defense, better base.. better everything.

Try these poses to loosen up yours hips or use them as a recovery the next day!

These poses all hit pretty much the same areas, they are different intensities and levels so try and pick 2 that feel the most suitable for your body!

#bjj #yogaforbjj #jiujitsu #bjjgirls #yoga #bjjtips #bjjinjuryprevention #bjjyoga #bjjhips #bjjflexibility

2 years ago I injured my shoulder in jiujitsu from a kimoura…
Recently it flared up again and this happened because I overworked my shoulders a lot in the last 2 months (reminder that volume without stability catches up eventually)

Now back to basics: focusing on stability + mobility.

This is my pre-BJJ & upper body gym warm-up, and I also do it on rest days to keep the joint & fascia lubricated.

💡 IMPORTANT: This video is sped up - these drills work best when done slowly and with full control. No rush. Feel your scapula, your rotator cuff, your breath. 💪
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#bjj #bjjmobility #bjjinjuries #bjjkimura #shouldermobility #yogaforbjj #bjjtips #bjjinjuryprevention

New qualifications in the book 📕

✅ Recovery Coach
✅ 200h Yoga for BJJ

Yes, but this trip was more than just ticking off qualifications…

🪽A dreamy place in the south of Portugal. Beautiful people, inspiring classes, fun rolls. The sun and sea by your side every day.

It’s the only type of holiday I’d ever want to take.

Thank you @yogaforbjj and @stinebrosche for this experience 🙏
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#yogaforbjj #recoveryforathletes #recoverycoach #yoga #bjj #bjjinjuryprevention

Can anyone let me know why no one stretches after BJJ when we all know it feels SO GOOD and it’s sooo beneficial for us 🥴

I need to know! 🙏
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#bjj #yogaforbjj #jiujitsu #bjjgirls #jiujitsuyoga #yoga #bjjtips #bjjinjuryprevention #bjjyoga

Why you need extra mobility/yoga/recovery if you do jiujitsu? 👇

1️⃣ in BJJ there are a million unpredictable moves and twists. Without good mobility, you’ll get stuck, increase injury risk, and limit your game.

2️⃣ Yoga and mobility helps you move better on the mat. It improves joint range, fascia elasticity, and breath control, helping you achieve positions + techniques more efficiently.

3️⃣ Yoga builds awareness of the body. You learn how much you can push and when to ease off, which protects you and supports long-term progress.

Recovery is 50% of your training. Without recovery, your nervous system stays in overdrive, you build tension, and you miss out MASSIVELY on progress..

‼️ but most importantly, you will eventually ruin your body and will have to stop doing something you really love.

Check out my yoga for BJJ online library in my bio 💪

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#bjj #yogaforbjj #jiujitsu #jiujitsuyoga #bjjgirls #yoga #bjjtips #bjjinjuryprevention #bjjyoga #bjjmobility

Your body is your most valuable tool. Why not take care of it so it stays functional for your entire life?..

This is just one example for your shoulders. But having a recovery routine will save you.. and YOUR JIUJITSU!

💡Really enjoying learning new moves and valuable info at @yogaforbjj certi-camp ☄️

#yogaforbjj #bjj #shouldermobility #bjjmobility #jiujitsuyoga

BJJ people.. do you wanna improve your guard game?
Try this yoga ‘stuff’ to increase flexibility in the hips, core stability and spine mobility!

Let me know how you get on 🤟

#yogaforbjj #yoga #bjj #bjjfun #bjjtips #guardgame #guardplayer #bjjflexibility

Wanna get rid of your neck pain? Follow this formula 👆

Wanna be on rolling and feeling decent forever? Follow me for yoga for BJJ tips! 😁👊

#bjj #yogaforbjj #jiujitsu #bjjgirls #jiujitsuyoga #yoga #bjjtips #bjjinjuryprevention #bjjneckinjury #bjjneckpain #bjjneckcrank

🥹Watch till the end so you don’t miss it!

BJJ gave my life a purpose. It gave me challenges to overcome, goals to tick…

But BJJ also took it all away. Every other month, another injury…another heartbreak. 😅
Until I found the antidote.

Integrating Yoga in my training routine brought everything together and created harmony in my body, but also in my mind.

It became the bandaid for everything I do now, on and off the mats and now my mission is to bring yoga to everyone else, especially jiujitsu practitioners, and make their life better too! ❤️

#yogaforbjj #bjj #bjjlife #bjjtips #bjjfamily #yoga #bjjinjuries

In BJJ, incidents are never 100% avoidable.

We do yoga and mobility work to prevent most injuries, but also to prepare the body to handle them better when they happen.

Luckily, in my case, about 80% of my neck injury went away within 7 days following these steps. Yours might be different, but most minor, general injuries, will improve by following these steps:

✅ Rest + Ice/Heat (heat/sauna can help muscle relaxation once acute inflammation settles)

✅ Gentle movement (mobility, stretches, stability work)

✅ Some sort of soft tissue work (massage gun, gentle releases)

✅ Bone & joint support (magnesium, omegas, collagen if you can)

Disclaimer: I am a yoga + movement instructor, not a medical professional. If you suspect a serious injury (loss of sensation, severe pain, nerve symptoms), please see a specialist.

#bjj #bjjinjury #yogaforbjj #jiujitsuyoga #bjjtips #bjjinjuryprevention

This is a reminder to stretch after BJJ! And here’s an easy 20 minutes routine 👆

❓Why stretch after jiujitsu?

✅ Release muscles
✅ Physically recover quicker
✅ Down regulate the nervous system
✅ Helps avoid injuries
✅ Keeps the body and your tissue adaptable and healthy!

4 week Yoga for BJJ course through my link in bio 💪 Follow for more yoga for BJJ tips!

#bjj #yogaforbjj #jiujitsu #bjjgirls #jiujitsuyoga #yoga #bjjtips #bjjinjuryprevention #bjjlifestyle #bjjyoga

Damn, life’s busy atm 🥹 but it’s good!
The usuals: busy with the gym, busy with BJJ, busy teaching… but also busy working on new plans coming this autumn!

I’ve been deep in some new courses and prepping for huge changes ahead for me (hint in the last pic 👀) and huge projects for you guys too!

Can’t wait to share more soon 🤍

#yoga #bjj #recoveryforbjj #bjjlifestyle

Grab your belt and try these 5-minute stretches after your BJJ class to open your hips, stretch your legs, and help your body recover so you can train again tomorrow.

Don’t skip your stretches, people. Your body (and your guard 👀) will thank you!

#yogaforbjj #bjj #jiujitsu #bjjgirls #jiujitsuyoga #yoga #bjjtips #bjjinjuryprevention #bjjyoga

I never thought jiujitsu would become part of my career, but I guess this is what happens when you follow your passion…

I’m sharing this because I wish more people would keep following what lights them up, even if it doesn’t “make sense” or seems unimportant to others.

You can always create new opportunities and build something unique! Everyone is unique, which means there will always be space to explore and create something new.

So if you have a passion, whether it’s martial arts, yoga, or anything else… follow it. You never know where it might lead.

Great things are born from simply doing what you love. ✨

#yogaforbjj

@jiutopia_camp moments 🫶
BJJ, yoga, sunshine, crystal waters and solid vibes for a whole week 💎 until next time!

#yogaforbjj #bjj #bjjcamp #bjjvacation #bjjfamily

Yoga for BJJ at @jiutopia_camp 💪

Starting the day with the movement, stretching and mindfulness, to regulate the nervous system in order to be able to keep up with 6 days of BJJ seminars and open mat .. essential!
#yogaforbjj #bjj #bjjyoga #bjjcamp

How I spend my days at @jiutopia_camp
Girls in BJJ be like.. 🥴

#bjj #yogaforbjj #jiujitsu #bjjgirls #jiujitsuyoga #yoga #bjjfunny

First class at @jiutopia_camp ✅ Incredible energy, amazing people, good vibes only, and the most stunning location!
So grateful to be part of this epic team ❤️‍🔥

#bjj #yogaforbjj #jiujitsu #jiujitsuyoga #bjjfamily

Just 2 days to go until @jiutopia_camp 🥋🤼🌞🧘‍♀️🌊!

But don’t forget to pack your yoga pants because I’ll be waiting for you on the mats every morning ready to help you warm up, stretch and recover quicker, so you can keep rolling everyday with a BJJ-focused yoga flow! 🤟

#bjjcamp #bjj #yogaforbjj

Most BJJ practitioners think they’re just stiff.
But this is what actually happens 👇

🏴‍☠️ Your fascia is stuck
😵 Your nervous system feels threatened by deep ranges
☠️ Your joints aren’t being moved enough to stay healthy

Mobility work and Yoga training fixes all of that. ‼️

Because mobility works in the connectiove tissue (fascia) = the web of connective tissue that wraps around muscles, organs, and joints.

When fascia gets tight, dehydrated, or stuck from repetitive stress (like BJJ), it restricts mobility and increases injury risk.

So start here, incorporate mobility and\or yoga in your routine and your life will change. LITERALLY!

Want to improve your body? Join my online classes - link in the bio

OSS

#bjj #yogaforbjj #jiujitsu #bjjgirls #yoga #jiujitsuyoga #bjjtips #bjjinjuryprevention #bjjmobility #mobility

“My neck is sooo lose..” says no BJJ person ever 🥴

Use these yoga movements after you BJJ trainingto release your neck after BJJ. You can aslo use these for recovery while you’re already sore 🙏

If you’re like explore more yoga for BJJ, my 4 week program is now on an officer for only £25 (lifetime access)!

Check the link in my bio for more details 👊

#bjj #yogaforbjj #jiujitsu #bjjgirls #yoga #jiujitsuyoga #bjjtips #bjjyoga

Thinking about finally starting my 4-Week Yoga for BJJ Program? Now’s the perfect time!

It’s only £25 this month (normally £30.99)! 🙌

Designed for beginners to boost your mobility, flexibility, and recovery in just a few minutes a day. Get it now and have it for life!

⚡️ Discount only available this month! Check the link on my bio

#yogaforbjj #yoga #bjj #bjjmobility #bjjflexibility #bjjrecovery

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Check out my Instagram for daily YOGA FOR BJJ tips

@bianca.yoga.bjj

Yoga for BJJ & Mobility Stretching & Recovery Guided NSDR & PDF materials+ more

Most people quit jiujitsu due to injuries!​

Not too sure how to get started?

I got you!

I’ve created an easy-to-follow guide to help BJJ practitioners understand how to get started with flexibility, mobility, and yoga. You’ll learn the core principles, how to build your own routine, and find the movement style that suits you best.

Monthly Member

​

Yoga for BJJ & Mobility
Stretching & Recovery
Guided NSDR &
PDF materials+ more

Most people quit jiujitsu due to injuries!

I’ve created an easy-to-follow guide to help BJJ practitioners understand how to get started with flexibility, mobility, and yoga.

You’ll learn the core principles, how to build your own routine, and find the movement style that suits you best.