I usually will do yoga before en lieu of a pointless warm up and afterward to aid in recovery. When I teach I usually will put together a yoga flow that somehow benefits what the BJJ coach is going over. Say if guard work or triangles I’ll focus on things that open up the hips, lower back and get the legs supple. The gym class “athletic” warm ups are completely pointless.

Check out the mobility assessment and work through that. It is a great program. Also, be sure to check with your provider, physio or sports recovery professional to make sure you home work is complimenting the program. I have 6 screws in one shoulder and have had bilateral knee surgeries; speaking with some experience.

Make sure you are not neglecting all the small muscles in your scapula and collar, your neck muscles anchor to your lower mid scap and can cause some issue if those aren’t in balance. Check with your physio about miofascial practices you can incorporate into you daily routine. Look into other yoga postures and poses that work on that flexibility and healing as well. Fish posture when done correctly is one that comes to mind for your posterior spine. Good luck!

Keep working through it slowly, take note of what seems to make things better. Develop that understanding of your body. You’re already doing the best thing you can!

Deep dog is almost an inverted chair pose to my eye…

Deer, 5050, windshield whisper, lizard, pigeon, crocodile. Start with the free program for beginners and work through the mobility 1 and 2. You should find them very helpful. As for the positions I mentioned above those are foundational for hip and leg mobility.

One more alternative is to use a yoga block and grasp it or just pinch it between your hands to maintain tension (adds a slight challenge). I hope this helps!

The crisscross with the straps can be done with the lapel of you gi as well. This is a big deal for your shoulder health.

Ok so here I am I’ve been getting after it and am appx, halfway through the 200hr program. As such I am starting to teach hear and there in my garage and have a handful of local academies interested in me teaching yoga. I have found that the most positive outcomes is when I offer to conduct up to a 30 minute alternate warm up that I tailor to the activity of the day, train and roll and at the end of the day a 30minute cooldown focused on mindful relaxation and recovery. I am not a hardcore athlete and competitor type more of a facilitator and this seems to work well. I’ll keep posting as things develope for me.