mo·bil·i·ty
[mōˈbilədē]
noun
the ability to move or be moved freely and easily:
I LOVE focusing on the concept of mobility--aka movement. Yoga mobility can improve flexibility, strength, and well-being. So many people come to Yoga and feel like they need to get good at striking the perfect pose and forget the movements in between the poses. Yet by focusing on gracefully moving in between the poses -it improves our overall ability for the body to balance and move in and out of postures. It also induces a flow like state where we really get out of our heads and get into our bodies!
According to Yoga International "For many years there has been a widespread assumption in our culture that flexibility is a quality we should pursue because it reduces our risk of injury and generally makes our bodies healthier. Now that we have a better working understanding of flexibility versus mobility, we are realizing that it is actually mobility, not flexibility, that decreases injury and increases joint health and resiliency." From: Mobility, Stability, & Flexibility: Clarifying Our Concepts in Yoga (yogainternational.com)
Here are some yoga mobility poses that you can try. Remember to breathe deeply and listen to your body as you practice. You can hold each pose for 10 to 30 seconds, or longer if you feel comfortable.
Cat-cow: This pose is great for freeing the spine and keeping it healthy as we age. It also helps to build strength and flexibility in the wrists. Begin on all fours stacking your shoulders over your wrists and knees under your hips. Allow your spine to be in its natural position. Spread your fingers and point your toes towards the back of your yoga mat. As you inhale, tilt your pelvis dropping your abdomen towards the floor. Lift your chin and look up without straining your neck. As you exhale, tilt your pelvis the other way. Press into your hands. Round your back, pressing your shoulder blades towards the ceiling. Bring your chin to your chest. Repeat this action 5-10 times, syncing the movement with your breath1.
Thread the needle: This pose is ideal for releasing the muscles around the shoulders, upper back and neck. It produces a spinal twist helping to keep the spine youthful. From an all fours position, walk your right hand forward keeping your elbow straight. Slide your left arm underneath your right arm, turning the left palm up as you do so. Rest the left side of your head and face onto the floor, making sure your neck is comfortable1.
Downward-facing dog: This pose is one of the most common and beneficial yoga poses, as it stretches the entire back of the body, from the heels to the neck. It also strengthens the arms, shoulders, and core. From an all fours position, tuck your toes under and lift your hips up and back, forming an inverted V shape with your body. Press your palms firmly into the mat, spreading your fingers wide. Keep your arms and legs straight, but not locked. Relax your head and neck, and gaze between your legs or at your navel. Breathe deeply and evenly as you hold this pose for 30 seconds to a minute2.
I hope you enjoyed this post on yoga mobility and learned something new. The next week we will stick with the Mobility flow--- I believe this type of movement builds resiliency in ourselves as well as flexibility, strength, and well-being. Try these poses regularly and notice the difference in your body and mind. If you have any questions, comments, or suggestions, please email me: claybrookyoga@gmail.com
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