< Back to Round

JAb (ORthodox) 



  •  From the Boxer’s Stance, drive the lead elbow forward directly from the hip, rotating the hips to attain a full sense of range, whilst simultaneously exhaling.
  • Curve the lead shoulder upwards to cover the jaw.
  • Rotate lead hand until knuckles are parallel to the ground, clenching only at the edge of range.
  • Ensure that the chin is down, that the head is facing forward, and that the rear hand remains by the side of the jaw.
  • Release tension on retracting the hand back to its position.
  •  Ensure that the wrist is straight and that the thumb covers the fingers.

General and Boxing-specific Benefits

As with the Boxer’s Stance, the Jab is very a precise chain of movements. It is designed to accomplish various goals, depending on the circumstances, from attack and defence to distraction and gauging distance. Those new to boxing can use this pose as an opportunity to explore a fundamental boxing technique. Boxers may use this as an opportunity to revisit a fundamental skill, refine their coordination and develop body-awareness.

Cautions and Modified Versions

BoxingYoga™ is an opportunity to practice and understand boxing technique, and new participants are advised to take their time and explore the coordination of various parts of the body before attempting to perform techniques quickly.

Anatomical Focus

Spine/Core Gluteus maximus, hip flexors, obliques,  serratus anterior, pectoralis major

Upper limbs Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs Peroneus, calf, hamstrings, quadriceps, gluteus maximus/medius/minimus, tensor fasciae latae,

Study and Reflection

Perform the Jab and notice how much of your body is involved in the technique. What does it feel like to include the use of the core and synchronized breathing compared to using the arm alone and holding the breath?


< Previous Pose

Next Pose >


If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.