Yoga for Mobility
Mobility is everything, isn’t it? Well, I’d like to think so.
To sit, to walk, to eat, to touch…. to move.
As the years go by, I notice a few hitches in my stride. I’m not as stretchy or flexible in the mornings as I used to be. I get tired just a tad faster during a strengthening yoga flow than before.
Just a few hitches.
And I recognise and value the ability to move; to be mobile. To bend and stretch, to fold and rise, to turn and twist…..
So, as is tradition when beginning a new year, I want to try something. I want to highlight a hurdle, a thought, an idea by writing about it. Today we’re talking mobility, so my focus is how yoga supports mobility in every way. I’ll also describe three key poses you can practice in honour of nurturing and nourishing the ability to move.
Adho Mukha Svanasana — Downward Facing Dog
An inversions such as this is as beginner-friendly as it can get. Come into a table top pose and extend the hands a bit further towards the top corners of the mat. Inhale. On your exhale, gently begin to straighten the knees and lift the hips up and high towards the sky. If the hamstrings feel too tight, keep the knees slightly bent but the hips still reaching up. Keep the heart pushing toward the ground. Bend one knee at a time if you need more adjusting and breathe slowly and steady. Keep your hands steady, fingers like starfish. Grip through the fingertips to take any pressure out of your wrists. You may close your eyes if you like and notice how this feels in your body. Where you feel the most sensations. To come out of the pose, simply bend the knees on an inhale, and as you exhale come back into a tabletop pose. Take a few deep breaths and repeat as you like.
Benefits of this pose include:
- Strengthening of the upper body including the hands, wrists and fingers.
- Stretches the hamstrings, the muscles of the calves and lower back.
- Improves posture and circulation.
Malasana — Yogic Squat/Garland Pose
Begin standing, with the feet hip width apart, and then turn the toes outward toward the top corners of the mat. Slowly begin to lower the entire body downward. Your heels may lift during the first couple of tries but this is perfectly alright. You could place a rolled up towel, a block or book beneath the heels if you require additional support. With time and practice, the heels will reach the ground. Bring your palms together in prayer position or into a soft fist, elbows pushing against the knees and knees pushing against the elbows. This engagement will give you a full body experience, engaging even some minor muscles along the body. Keep the neck long, and not hunched forward. Breath deeply for as long as it feels good and to ease out of the pose, gently rise and bring the feet together, or you could bring your bum down to the ground and come into a seat.
Benefits of this pose include:
- Tones the abdominal muscles, opens the hips and groin.
- Stretches the ankles, hamstrings, back, neck and shoulders.
- Strengthens metabolism and keeps the hip joints and pelvis healthy.
Bhujangasana — Cobra Pose
Ease into this gentle back-bending pose by lying face down on the ground, forehead to the mat. Your hands should be directly beneath the shoulder points. Feet can be slightly apart or zipped together, tops of the feet pressing down towards the ground. Take a full breath cycle here. On your next inhale slowly raise the head and lift the chest off the ground. You can keep it relatively low as you allow your body to adjust to this sensation. Keep the hands firmly pressing away from the mat, fingers like starfish to take pressure out of the wrist. With time, gently allow yourself to lift a little higher and away from the ground. Support yourself by breathing deeply. To come out of the pose, simply bring the forehead and chest back to the ground on an exhale.
Benefits of this pose include:
- Strengthens and stretches the spine, abdominal muscles, lungs and shoulders.
- Helps relieve stress and fatigue.
- Soothes sciatica.
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