Mobility is independence. So, whether you’re 21 or 91, yoga can help to maintain and promote healthy mobility within the body. If you’re feeling stiff, follow the tips below and challenge yourself to complete these 5 yoga poses for mobility!
When focusing on mobility in your yogic workout, bring your attention to some most commonly weary joints: the hips, shoulders, groin, knees, and elbows. Chronic diseases such as arthritis and diabetes can have a detrimental effect on mobility, but more commonly, problems can be attributed to inactivity, old age, and obesity.
Follow these tips for the best results:
- Breathe through your nose to increase oxygen levels and build heat in the body.
- Aim to stay in each pose for 5 – 10 breaths.
- Only push yourself as far as you feel comfortable! (A challenge is good, but an injury isn’t!)
- Book a class and tell us your individual goals!
- If you have a question or feedback about this sequence, post it in the comments below or head to our socials and get in touch.
- Be sure to repeat each pose equally on the opposite side.
- If you have any concerns, please see your GP.
Are you yoga-ready? Here are our favourite 5 yoga poses for mobility…
Improve mobility in your hips: Pigeon Pose
To achieve this hip-opening asana safely, begin on all fours in a tabletop position. Bring your right knee forward to your right hand and then straighten your left leg out behind you. Maintain as much contact between your left leg and your mat as is comfortable. Fold forward from your hips and bring your right knee to the outside of the right wrist. Feel free to use cushions under your right hip and your forearms to support yourself.
This posture battles hip pain often associated with stress and stretches the hip flexors and lower back muscles, increasing everyday hip mobility and promoting healthy digestion.
For beginners:
If the pigeon pose is a little challenging for you or causes strain in problematic knees, try the figure four pose whilst lay on your back: this gentler stretch begins lying on the back with the knees bent. Bring your left knee towards your chest, turn your hip out and rest your ankle on your right knee. If this is not challenging enough, simply bring your knee toward the chest and support yourself with the hands, meeting under the right knee.
The figure four pose is great for stretching the hips with a low risk of injury and feels oh so good! This asana has the added bonus of mobilising other joints such as the ankles and stretching muscles like the glutes.
Improve mobility in your shoulders: Cobra Pose
Start by lying on your abdomen with the feet shoulder-width apart, elbows bent, and forearms flat on the mat next to your head. Point your toes and lengthen your legs to engage them and gently press the tops of the feet into the floor. Lift and tilt your pelvis under slightly, allowing your arms to support you. Peel your upper body off the mat leading with the head and neck, focusing on drawing the belly button back and straightening the arms; then, push your shoulders down and back. Don’t get caught up in the height of your cobra or rigidity of your arms, focus on the stretch and what feels good for you!
The cobra is great for awakening and mobilising the spine whilst stretching out the chest, back, abdomen, and shoulders. It opens the heart and lungs, making it therapeutic for asthma sufferers; as well as the whole back, which makes it especially effective in managing sciatica symptoms.
For beginners:
If you’re a yogi beginner, or not too flexible in your lower back, you can simply stay in the sphinx pose! Instead of straightening the arms as you create your cobra, leave the forearms flat on the floor and walk your elbows to wherever is comfortable for you. This adaptation places less strain on the back and still allows you to see the incredible benefits.
Improve mobility in your groin: Wide-Angle Seated Straddle Pose
To safely and comfortably see results with this pose, be sure to listen to your body’s limits! Sit comfortably with your legs straight and spread as wide as is comfortable. Keep your heels on the floor, the legs straight, and your back low: reach forward and place your hands on the floor in front of you. Walk them forward between your legs and allow your upper body to follow. It is really important that this bend comes from the hips and not the lower back, as this can cause injury to your back.
Great if the pancake splits are on your yogic to-do list, this intermediate pose is guaranteed to open up a tight groin and improve core rotation. It’s a welcome stretch for the thighs, hips, neck, back, and ankles. Regularly practising this pose can even increase lung capacity as a result of opening the ribs.
For beginners:
If you have tightness in your groin or lower back that is making this pose feel difficult, try placing a block or cushion under your hips to prop you up and allow gravity to help you out. Focusing on a straight spine, support yourself with your fingertips on the floor on either side of your hips. Breathe through this beginner asana and ensure your posture is correct and comfortable before you attempt the forward fold.
Improve mobility in your knees: Bridge Pose
Stretch and strengthen your knees to improve mobility by lying on your back, bending your knees, and placing your feet flat on your mat. Press the feet into the floor and lift the hips into the bridge pose. Keep your knees stacked above your ankles and engage your thighs to stabilise your stretch. Push your shoulders down and open up your chest whilst you breathe through this satisfying asana.
The bridge pose not only ideal for safely strengthening the knees, it is a fierce pose for toning the buttocks and thighs, and stimulates the thyroid gland, abdomen, and lungs.
Improve mobility in your elbows: Reclined Butterfly Pose
Begin on your back, bend your knees and plant your feet together on the mat. Allow your legs to fall to either side and place the soles of your feet together. Relax as gravity works its magic, then reach up above with the arms and grasp each of your elbows. Holding this grip, bring your arms to a place of rest above the head on your mat.
The reclined butterfly is a great pose for calming the body and mind, stimulating the abdominal organs, improving circulation, and gently stretching the elbow joints.
In summary…
If you’re seeking the best yoga poses for mobility, look no further! This short sequence of poses is guaranteed to promote joint and muscle mobilisation:
- Pigeon pose: to improve mobility in the hip joints
- Cobra pose: to improve mobility in the shoulders and back
- Wide-angle seated straddle pose: to improve mobility in the groin
- Bridge pose: to improve mobility in the knees
- Reclined butterfly pose: to improve mobility in the elbows
Remember to stay safe and stretchy, yogis! Perfect your technique and book a class online today!
