Yoga for BJJ?

Check out these YouTube channels, lots of excellent free content. Some of them have specific 14-30d challenges too for beginners or intermediate yoga practicioners (e.g. look at their playlists)

Do yoga with me (specifically the ones with McAlpine)

Bad Yogi

Fightmaster yoga

Yoga with Adrian

Yoga forBJJ

More or less in that order, but depending on what I want to be working on, browse those or follow their playlists.

Should I do “catch and release”?

Personally I usually only do it in two different circumstances:

  1. ⁠During flow rolling

  2. ⁠When there is a huge skill discrepancy or I don't trust the partner to recognize submissions

(particular when using leg locks like the heel hook where the wrong reaction by defender can cause serious injury)

I'd highly recommend it for flow rolling. Helps you focus on developing your movement and transitions. Almost by definition, when flow rolling I'm not focusing on working submissions or a heavy pressure game.

Should a beginner roll with much bigger guys?

In short, there are potential benefits, particularly with respect to self defense. There are no weight classes on the street and all that.

But! As a white belt, especially going against bigger white belts and possibly strangers, I'd advise against it for now, at least not full on free rolling. Reason is that your technique is likely not sufficient to make up for the difference in size and there is a real risk of potentially serious injury, particularly spinal injuries. If you are not flexible or familiar enough with the movements, and your partner is smashing you, possibly in an ill controlled fashion, this can be very dangerous for you.

Once you have many months or a few years under your belt, then you should absolutely try rolling with much bigger people. See how much your technique can make up for. Size and strength is just another attribute, like flexibility, skillfulness, age, speed, stamina, conditioning. Technique and strategy can make up for discrepancies in these attributes but only to a point. There is a YouTube video where iirc Renner Gracie explains his view on it from a belt perspective, giving every 20lbs or 10y age difference approximately a belt level of skill needed make up for it. It's not that simple but it's not a bad rule of thumb.

I'm a bigger guy, have rolled with guys who are much smaller and that I have 40-60lbs on. Earlier on, I had people with a few years more training on me be able to consistently control me. But I also caused at least one injury to a friend and felt very bad about it. Now with more training and skill, that's less likely but it's still a danger and there is always responsibility on both sides. I have also in tournaments rolled with guys who had well over 60lbs on me, and won, and lost. I found it very interesting and helpful for my game.

Going from blue to purple

I'll try to avoid getting overly philosophical, just describing roughly what I did from blue to purple.

Familiarize yourself with as much of the game as you can and start developing paths to and from positions (Stephan Kesting's free BJJ roadmap can be a good place to start).

Always have two things you are working on.

One, trust your instructor, pay close attention, make notes if you want/can, follow their tutoring.

Two, have something you are very interested in and want to work on that is practical for your game (not some crazy sub or transition that you'd never practically get into at your current stage). This doesn't have to be complicated but should be a deep dive and suite you personally. I spent weeks or months on each one of these things for myself, with much help from YouTube, occasionally I'll try to avoid getting overly philosophical by just describing roughly what I did from blue to purple.

Familiarize yourself with as much of the game as you can and start developing paths to and from positions (Stephan Kesting's free BJJ roadmap can be a good place to start).

Always have two things you are working on.

One, trust your instructor, pay close attention, make notes if you want/can, follow their tutoring.

Two, have something you are very interested in and want to work on that is practical for your game (not some crazy sub or transition that you'd never practically get into at your current stage). This doesn't have to be complicated but should be a deep dive and suite you personally. I spent weeks or months on each one of these things for myself, with much help from YouTube, occasionally from instructionals, and of course training partners and coach, usually after regular class was over. This included techniques like how to finish an arm triangle without cranking the neck, how to solidly get to and finishing an arm triangle under high resistance, how to get and finish a leg triangle under high resistance etc. Whatever you find yourself struggling with something or you find something interesting or something that might fit your body well.

Compete occasionally, not too often so that you have time to cultivate new knowledge/abilities but often enough to give your skills and spirit a check. I competed roughly once or twice a year, and made a point of learning from every competition, win or lose (I won more than I lost but I learned more from losing).

Concept wise, consider the fundamentals of not just BJJ but of body mechanics and movement as it relates to BJJ. If you like, look into things like Rob Biernacki's conceptualization of base, posture and structure. Solidifying your own and breaking down your opponents is one way of looking at great meta concepts of what BJJ is about. Also look into some works like the book "Becoming a Supple Leopard" and YouTube physical therapists like Athlean-X help with both your body posture and movement and to help your recovery from nearly inevitable occasional injuries and for maintenance.

...all the other things I'm forgetting 😉 ....