What is FLEXIBILITY
Flexibility in the context of yoga refers to the ability to move and stretch the body through a wide range of motions. Yoga poses (asanas) often involve stretching and lengthening various muscles, tendons, and ligaments to improve flexibility and range of motion.
Yoga practice emphasizes developing flexibility in a balanced manner, working on both strength and flexibility simultaneously. By regularly performing yoga poses, practitioners aim to increase their flexibility gradually over time.
Flexibility in yoga is not solely focused on achieving extreme contortions or pretzel-like positions. It is about finding a balance between stability and mobility, honoring the body's limitations, and respecting individual differences in flexibility. Each person has their own unique level of flexibility, and yoga encourages practitioners to listen to their bodies and practice within their personal range.
Through consistent practice, yoga can help improve flexibility by:
Stretching and lengthening muscles: Yoga poses gently stretch and elongate muscles, which helps increase their flexibility and range of motion.
Releasing tension: Holding poses and focusing on deep, relaxed breathing can help release tension and tightness in the body, promoting greater flexibility.
Balancing strength and flexibility: Yoga practice involves building strength and stability alongside flexibility. This balanced approach helps maintain proper alignment and prevents overstretching or injury.
Gradual progression: Yoga encourages practitioners to respect their body's current abilities and gradually work towards deeper stretches and poses over time. Patience and consistent practice are key to gradually improving flexibility.
Remember, flexibility in yoga is not a prerequisite but a goal that can be developed through regular practice. It is important to practice mindfully, respecting your body's limits and avoiding forcing or straining yourself into positions that may cause injury. Always listen to your body, work within your personal range, and seek guidance from a qualified yoga instructor if needed.
Here's a short flow sequence you can try to improve flexibility. Remember to warm up your body before starting and move through the poses at a pace that feels comfortable for you. If any pose feels too challenging or causes pain, feel free to modify or skip it.
Cat-Cow Pose: Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Inhale, arch your back, drop your belly, and lift your gaze (Cow Pose). Exhale, round your spine, tuck your chin, and draw your belly button toward your spine (Cat Pose). Repeat this flow for a few rounds, syncing your breath with the movement.
Downward Facing Dog: From the hands and knees position, tuck your toes under, lift your knees off the mat, and push your hips up and back. Lengthen your spine and straighten your legs as much as comfortable, aiming for your heels to reach toward the floor. Keep your head relaxed between your arms. Hold this pose for several deep breaths.
Low Lunge: From Downward Facing Dog, step your right foot forward between your hands. Drop your left knee to the mat and untuck your toes. Keep your right knee directly above your ankle. Inhale and lift your torso, bringing your hands to your front thigh or reaching them overhead. Breathe deeply and feel the stretch in your hip flexors and quadriceps. Hold for a few breaths and then repeat on the other side.
Standing Forward Fold: From Low Lunge, tuck your back toes, lift your back knee, and step your right foot back to meet the left foot. Bend forward from your hips, allowing your upper body to hang over your legs. You can bend your knees if needed. Grab opposite elbows and gently sway from side to side. Feel the stretch in your hamstrings and lower back. Hold for a few breaths.
Extended Triangle Pose: Step your right foot back into a wide stance, with your feet parallel to each other. Turn your right toes out to the side and align your heels. Extend your arms out to the sides at shoulder height. Hinge at your left hip and reach your left hand forward, then lower it down to rest on your left shin, ankle, or the floor. Extend your right arm straight up toward the ceiling, creating a straight line from your right fingertips to your left fingertips. Keep your chest open and gaze up at your right hand. Hold for a few breaths and repeat on the other side.
Child's Pose: Come down to your hands and knees. Bring your big toes to touch and widen your knees. Sit your hips back toward your heels and lower your torso between your thighs. Extend your arms forward or alongside your body, resting your forehead on the mat. Breathe deeply and relax in this gentle stretch for the back, hips, and shoulders. Stay here for a few breaths or as long as you'd like.
Remember to conclude your practice with a few moments of relaxation, lying on your back in Corpse Pose (Shavasana), allowing your body and mind to absorb the benefits of the practice.
Feel free to modify or add any poses that feel appropriate for your needs and level of flexibility. As you continue to practice regularly, you may gradually increase the duration or intensity of the poses to further enhance your flexibility.
