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YOGA FOR FLEXIBILITY

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DEFINING FLEXIBILITY

‘ T h e q u a l i t y o f b e n d i n g e a s i l y w i t h o u t b re a k i n g . ’ T h e O x f o rd D i c t i o n a r y

‘The absolute range of movement in a joint or series of joints, and length in muscles
t h a t c ro s s t h e j o i n t s t o i n d u c e a b e n d i n g m o v e m e n t o r m o t i o n . ’ W i k i p e d i a

Flexibility is synonymous with suppleness, ease of movement and the absence of muscle
a n d j o i n t s t i ff n e s s .

THE AIM OF FLEXIBILITY TRAINING

T h e o b j e c t i v e i s t o re s t o re n a t u r a l f l e x i b i l i t y a n d r a n g e o f m o t i o n . U n l i k e o u r h u n t e r-
g a t h e re r a n c e s t o r s , w e n o l o n g e r g e t s u ff i c i e n t e x e rc i s e t h ro u g h o u t t h e d a y t o k e e p o u r
b o d i e s s u p p l e a n d h e a l t h y. To s t a y f l e x i b l e a n d p a i n - f re e , w e m u s t i n c o r p o r a t e re g u l a r
f l e x i b i l i t y t r a i n i n g i n t o o u r e x e rc i s e ro u t i n e .

3 MAJOR CAUSES OF INFLEXIBILITY

I n f l e x i b i l i t y i s c a u s e d b e c a u s e o u r b o d i e s a re s o e ff i c i e n t a t a d a p t i n g t o o u r e n v i ro n m e n t ,
even if it is not a healthy one.

1. S i t t i n g f o r p ro l o n g e d p e r i o d s c a u s e s m u s c l e s t o a t ro p h y, j o i n t s t o c o n s t r i c t a n d r a n g e
of motion to become limited.

2. E x c e s s i v e t r a i n i n g c a u s e s m u s c u l a r i m b a l a n c e s a n d s t i ff n e s s i n t h e j o i n t s .

3. I n j u r y c a u s e s t h e b o d y t o p ro t e c t i t s e l f f ro m f u r t h e r h a r m b y l i m i t i n g m o v e m e n t .

BENEFITS OF FLEXIBILITY TRAINING

• I t re l i e v e s t h e s y m p t o m s o f i n f l e x i b i l i t y - s t i ff n e s s , d i s c o m f o r t a n d p a i n .

• I t re s t o re s p ro p e r r a n g e o f m o t i o n a n d h e l p s t o re - e s t a b l i s h t h e n a t u r a l p a t t e r n s o f
m o v e m e n t w e w e re b o r n w i t h .

• We n e e d f u l l r a n g e o f m o t i o n t o r u n , j u m p , c l i m b , p u s h , p u l l , s q u a t a n d l i f t e ff e c t i v e l y.

• I t c a n h e l p t o re l i e v e t h e t e n s i o n t h a t b u i l d s u p w h e n w e e x p e r i e n c e p h y s i c a l o r m e n t a l
s t re s s a n d t r a u m a .

• I t c a n t a k e t h e e d g e o ff m u s c l e s o re n e s s f o l l o w i n g i n t e n s e w o r k o u t s .

• I t i s e ff e c t i v e a t re l i e v i n g p a i n i f p e r f o r m e d c a re f u l l y a n d s t r a t e g i c a l l y. F o r e x a m p l e , o n e
of the major causes of back pain is tight hamstrings pulling down on the pelvis and
placing excessive strain on the lower back.

• I t f e e l s g o o d t o s t re t c h a n d i s a n a t u r a l a n d i n t u i t i v e re f l e x t h a t w e s h a re w i t h o t h e r
a n i m a l s . T h i n k d o w n w a rd d o g !
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FA C T O R S T H AT A F F E C T F L E X I B I L I T Y

• Te m p e r a t u re - m u s c l e s a re m o re s u p p l e i n w a r m e r c o n d i t i o n s .

• T i m e o f d a y - m o s t p e o p l e a re m o re f l e x i b l e a n d l i m b e r i n t h e a f t e r n o o n .

• I n j u r y - i n j u re d j o i n t s a n d m u s c l e s a re l i k e l y t o b e l e s s f l e x i b l e .

• Age - we lose flexibility as we age.

• G e n d e r - f e m a l e s a re g e n e r a l l y m o re f l e x i b l e t h a n m a l e s .

• A sedentary lifestyle - long periods of sitting tightens muscles and constricts joints.

• E x c e s s i v e t r a i n i n g - o v e r u s e f ro m e x t re m e t r a i n i n g c a n c a u s e m u s c l e a n d j o i n t s t i ff n e s s .

3 COMMON FLEXIBILITY MISCONCEPTIONS

1. Yo u a re e i t h e r f l e x i b l e o r i n f l e x i b l e .
Yo u m a y f i n d t h a t y o u h a v e t i g h t h a m s t r i n g s b u t a s u p e r s u p p l e s p i n e t h a t a l l o w s
y o u t o p o p u p i n t o w h e e l p o s e w i t h o u t a n y d i ff i c u l t y.

2. We c a n a l l b e h y p e r- f l e x i b l e i f w e d e d i c a t e e n o u g h t i m e t o i n t e n s e p r a c t i c e .
S o m e p e o p l e a re n a t u r a l l y b e n d y a n d o t h e r s h a v e t o w o r k h a rd j u s t t o m a i n t a i n f u l l
r a n g e o f m o t i o n . G e n e t i c s p l a y a p a r t a s w e l l a s o u r o w n h i s t o r y o f p h y s i c a l e x e rc i s e
a n d i n j u r y.

3. A l l o u r b o d i e s a re t h e s a m e .
T h e re i s e n o r m o u s v a r i e t y i n o u r p h y s i q u e s w h i c h i s w h y I a l w a y s e n c o u r a g e y o u t o
a d a p t t h e p o s e s t o w o r k o n y o u r o w n a re a s o f i n f l e x i b i l i t y. Yo u w i l l q u i c k l y
re c o g n i s e t h e m o s t e ff e c t i v e w a y f o r y o u t o p o s i t i o n y o u r s e l f i n e a c h p o s e a n d t h i s
may change over time.

THE DIFFERENCE BETWEEN YOGA AND TRADITIONAL STRETCHING

S t re t c h i n g i s a c o n t ro v e r s i a l a n d c o m p l i c a t e d s u b j e c t , n o t l e a s t b e c a u s e t h e re a re s o
m a n y d i ff e re n t t y p e s , m e t h o d s a n d v a r i a b l e s t o c o n s i d e r. T h e re a s o n t h a t y o g a i s s o
e ff e c t i v e a t i m p ro v i n g f l e x i b i l i t y, i s t h a t u n l i k e s t re t c h i n g , y o g a i n t e g r a t e s n u m e ro u s
physical and mental skills.

• Yo g a c o m b i n e s s t a t i c s t re t c h i n g , d y n a m i c s t re t c h i n g a n d m o b i l i t y t r a i n i n g e x e rc i s e s t o
i n c re a s e f l e x i b i l i t y.

• Yo g a s i m u l t a n e o u s l y t r a i n s f l e x i b i l i t y, m o b i l i t y, s t a b i l i t y, s t re n g t h , b a l a n c e , a g i l i t y, b o d y
a w a re n e s s , b re a t h e ff i c i e n c y, c o n c e n t r a t i o n , c o o rd i n a t i o n , s e l f - d i s c i p l i n e a n d m e n t a l
focus.

• Yo g a b a l a n c e s s t re n g t h a n d f l e x i b i l i t y ; j o i n t m o b i l i t y a n d s t a b i l i t y ; a n d p h y s i c a l a n d
m e n t a l a b i l i t y.
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• Yo g a e n h a n c e s b o d y a w a re n e s s b y e n c o u r a g i n g u s t o f o c u s o n t h e b re a t h a n d p a y
a t t e n t i o n t o h o w e a c h s t re t c h a n d m o v e m e n t f e e l s .

• S e q u e n c i n g i s a m a j o r d i ff e re n t i a t o r b e t w e e n y o g a a n d s t re t c h i n g . I n y o g a , w e p ro g re s s
t h ro u g h a s e r i e s o f i n c re a s i n g l y d e e p e r p o s e s t h a t p r i m a r i l y t a rg e t f l e x i b i l i t y i n o n e p a r t
o f t h e b o d y. e g . h i p o p e n e r s , b a c k b e n d s , s i d e b e n d s e t c .

• T h e n o v e l t y o f y o g a , w h e n c o m p a re d w i t h t h e m o n o t o n y o f s t re t c h i n g , s t i m u l a t e s a
h i g h e r r a t e o f n e u ro g e n e s i s ( d e v e l o p m e n t o f n e u ro n s i n t h e b r a i n ) .

WHEN TO SCHEDULE FLEXIBILITY TRAINING

• I n t h e m o r n i n g . I f y o u w a k e u p f e e l i n g s t i ff a n d a c h y f ro m l y i n g i n t h e s a m e p o s i t i o n a l l
n i g h t , s t re t c h i n g o u t t h e k i n k s c a n re l i e v e d i s c o m f o r t , re a l i g n t h e m u s c l e s a n d g i v e y o u
a n e n e rg y b o o s t t o k i c k s t a r t y o u r d a y. J u s t b e a w a re t h a t y o u r m u s c l e s a n d j o i n t s a re n o t
y e t w a r m e d u p , s o e a s e i n t o y o u r w o r k o u t g e n t l y.

• A f t e r a w o r k o u t . Yo u r m u s c l e s g e n e r a l l y c o n t r a c t a n d t i g h t e n w h e n y o u e x e rc i s e .
I n c o r p o r a t i n g s t re t c h i n g i n t o y o u r c o o l - d o w n ro u t i n e , w h e n y o u r m u s c l e s a re w a r m a n d
p l i a b l e , c a n re s t o re f l e x i b i l i t y a n d r a n g e o f m o t i o n .

• I n t h e e v e n i n g . S t re t c h i n g i s t y p i c a l l y a c a l m i n g a c t i v i t y s o i t c a n b e a g o o d w a y t o w i n d
d o w n a n d p re p a re y o u r b o d y f o r s l e e p .

WHEN NOT TO STRETCH

S t re t c h i n g m u s c l e s t e m p o r a r i l y w e a k e n s t h e m , w h i c h c a n d e c re a s e p e r f o r m a n c e a n d
i n c re a s e s u s c e p t i b i l i t y t o i n j u r y i f t i m e d i n c o r re c t l y. I d o n o t re c o m m e n d s t a t i c s t re t c h i n g
( h o l d i n g a s t re t c h f o r m o re t h a n 6 0 s e c o n d s ) :

• b e f o re r u n n i n g , s p r i n t i n g o r e x p l o s i v e p l y o m e t r i c s t r a i n i n g

• b e f o re re s i s t a n c e o r w e i g h t t r a i n i n g

• a s a w a r m u p t o a n y f o r m o f e x e rc i s e

INJURIES CAUSED BY STRETCHING

I f y o u a p p l y t o o m u c h f o rc e t o a s t re t c h , y o u r b o d y ’s i n n a t e re f l e x re a c t i o n w i l l p re v e n t
y o u r m u s c l e f ro m l e n g t h e n i n g b e y o n d a s a f e r a n g e t o p ro t e c t a g a i n s t t e a r i n g . H o w e v e r, i t
i s p o s s i b l e t o o v e r r i d e t h e s t re t c h re f l e x a n d c a u s e y o u r s e l f h a r m . O v e r- s t re t c h i n g
i n j u r i e s a n d m u s c l e s t r a i n s a re f a i r l y c o m m o n i n y o g a , s o h e re a re s o m e p o i n t e r s t o h e l p
you avoid injury:

• N e v e r u s e s t re n g t h t o i n c re a s e a s t re t c h - re l a x i n t o t h e p o s e a n d d e e p e n y o u r b re a t h .

• Listen to the alignment cues I give you.

• D i ff e re n t i a t e b e t w e e n s e n s a t i o n s o f d i s c o m f o r t a n d p a i n .

• I f y o u f e e l a n y a m o u n t o f p a i n , b a c k o ff f ro m t h e s t re t c h .
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BACKBENDS FOR FLEXIBILITY

• B a c k b e n d s i n c re a s e s p i n a l e x t e n s i o n .

• B a c k b e n d s s t re t c h t h e f ro n t o f t h e b o d y - t h e c h e s t , a b s , h i p s a n d q u a d s .

• B a c k b e n d s i n c re a s e f l e x i b i l i t y i n t h e h i p s .

BENEFITS OF BACKBENDS

• B a c k b e n d s i m p ro v e s p i n a l m o b i l i t y a n d r a n g e o f m o t i o n .

• B a c k b e n d s i n c re a s e s u p p l e n e s s i n t h e s p i n e .

• B a c k b e n d s s t re n g t h e n b a c k m u s c l e s t h a t s u p p o r t t h e s p i n e .

• B a c k b e n d s re l i e v e t e n s i o n i n t h e b a c k a n d s h o u l d e r s .

• G e n t l e b a c k b e n d s c a n h e l p t o re l i e v e b a c k p a i n .

• B a c k b e n d s i m p ro v e p o s t u re .

• B a c k b e n d s s t re t c h t h e a b s a f t e r a t a rg e t e d c o re w o r k o u t .

• B a c k b e n d s a re i n v i g o r a t i n g s o t h e y a re g re a t t o p r a c t i c e i n t h e m o r n i n g o r d u r i n g t h e
d a y f o r a n a t u r a l e n e rg y b o o s t .

BACKBEND SEQUENCING

• F o l l o w i n t e n s e b a c k b e n d s w i t h a t w i s t t o re a l i g n t h e s p i n e .

TA K E I T E A S Y

• I f y o u f e e l a n y s e n s a t i o n s o f c o m p re s s i o n a t y o u r l o w e r b a c k , b a c k o ff f ro m t h e s t re t c h
o r m o d i f y t h e p o s e t o a v o i d i n j u r y.
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F O R WA R D B E N D S F O R F L E X I B I L I T Y

• M o s t f o r w a rd b e n d s s t re t c h t h e b a c k s o f t h e l e g s - a n k l e s , c a l v e s a n d h a m s t r i n g s .

• F o r w a rd b e n d s i n c re a s e f l e x i b i l i t y i n t h e h i p s .

• S o m e f o r w a rd b e n d s i n c re a s e s p i n a l f l e x i o n .

B E N E F I T S O F F O R WA R D B E N D S

• F o r w a rd b e n d s i n c re a s e s p i n a l f l e x i b i l i t y a n d r a n g e o f m o t i o n .

• F o r w a rd b e n d s re l i e v e t e n s i o n i n t h e l o w e r b a c k a n d h a m s t r i n g s .

• F o r w a rd b e n d s c a n re l i e v e l o w e r b a c k , s h o u l d e r a n d n e c k p a i n .

• F o r w a rd b e n d s i m p ro v e p o s t u re .

• F o r w a rd b e n d s c a n h e l p t o p re v e n t i n j u r y c a u s e d b y t i g h t c a l v e s a n d h a m s t r i n g s .

• F o r w a rd b e n d s a re k e y f o r s p o r t s t h a t e m p h a s i s e s p i n a l e x t e n s i o n i n c l u d i n g s u r f i n g a n d
swimming.

• F o r w a rd b e n d s a re d e e p l y t h e r a p e u t i c .

• F o r w a rd b e n d s re l i e v e s t re s s a n d a n x i e t y.

F O R WA R D B E N D S E Q U E N C I N G

• F o l l o w a s e r i e s o f b a c k b e n d s w i t h a f o r w a rd b e n d t o n e u t r a l i s e t h e s p i n e .

TA K E I T E A S Y

• M a k e s u re y o u r h i p s a re w a r m e d u p b e f o re y o u p r a c t i c e f o r w a rd b e n d s .

• Yo u c a n a l w a y s b e n d y o u r k n e e s t o p ro t e c t f ro m o v e r- s t r a i n i n g y o u r l o w e r b a c k .
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HIP OPENERS FOR FLEXIBILITY

• H i p o p e n e r s i n c re a s e f l e x i b i l i t y a n d r a n g e o f m o t i o n i n t h e h i p s a n d g ro i n .

HIP OPENERS TO RELIEVE TIGHTNESS

• Sitting for long periods tightens the hip flexors.

• Sports that include running and cycling cause tightness and inflexibility in the hips and
g ro i n .

• Sports that emphasise one side of the body like tennis and golf exacerbate muscular
imbalances in the hips.

• Te n s i o n f ro m p h y s i c a l a n d m e n t a l s t re s s c a n b u i l d u p i n t h e h i p s .

BENEFITS OF HIP OPENERS

• H i p o p e n e r s re s t o re n a t u r a l r a n g e o f m o t i o n a t t h e h i p j o i n t s .

• H i p o p e n e r s re l i e v e t e n s i o n i n t i g h t h i p s .

• H i p o p e n e r s c a n h e l p t o re l i e v e l o w e r b a c k a n d k n e e p a i n .

• H i p o p e n e r s i m p ro v e p o s t u re .

• H i p o p e n e r s c a n h e l p t o p re v e n t i n j u r y c a u s e d b y t i g h t h i p s a n d m u s c u l a r i m b a l a n c e s .

HIP OPENER SEQUENCING

• H i p o p e n e r s p re p a re t h e b o d y f o r b a c k b e n d s , f o r w a rd b e n d s a n d t w i s t s .

TA K E I T E A S Y
• R e l e a s i n g t i g h t h i p s i s a s l o w p ro c e s s . I f y o u a p p l y e x c e s s i v e f o rc e , y o u m a y c a u s e a n
injury that could take a long time to heal.
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TWISTS FOR FLEXIBILITY

• Tw i s t s i n c re a s e ro t a t i o n a l s p i n a l f l e x i b i l i t y.

• Tw i s t s s t re t c h t h e h i p s , a b s , o b l i q u e s , c h e s t , s h o u l d e r s a n d n e c k .

BENEFITS OF TWISTS

• Tw i s t s re s t o re n a t u r a l f l e x i b i l i t y a n d r a n g e o f m o t i o n i n t h e s p i n e .

• Tw i s t s i n c re a s e s u p p l e n e s s i n t h e s p i n e .

• Tw i s t s re l i e v e t e n s i o n i n t h e h i p s a n d l o w e r b a c k .

• Tw i s t s c a n h e l p t o re l i e v e b a c k , n e c k a n d s h o u l d e r p a i n .

• Tw i s t s i m p ro v e p o s t u re .

• Tw i s t s c a n h e l p t o p re v e n t i n j u r y c a u s e d b y t i g h t h i p s a n d s p i n a l i n f l e x i b i l i t y.

• Tw i s t s re q u i re b a l a n c e , c o o rd i n a t i o n , c o n c e n t r a t i o n a n d b o d y a w a re n e s s .

• Wr i n g i n g o u t t e n s i o n w i t h t w i s t s f e e l s re a l l y g o o d .

TWIST SEQUENCING

• Tw i s t s re a l i g n t h e s p i n e a f t e r i n t e n s e b a c k b e n d s .

TA K E I T E A S Y

• B e c a re f u l n o t t o o v e r- ro t a t e i n t w i s t i n g p o s e s - o n l y e v e r g o e s a s f a r a s i s c o m f o r t a b l e .
Yo u w i l l g e t a l l t h e b e n e f i t s f ro m a g e n t l e t w i s t w i t h o u t t h e r i s k o f h u r t i n g y o u r s e l f .

• L e n g t h e n y o u r s p i n e b e f o re t w i s t i n g t o p re v e n t c o m p re s s i o n a t t h e l o w e r b a c k .

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SIDEBENDS FOR FLEXIBILITY

• S i d e b e n d s i n c re a s e l a t e r a l s p i n a l f l e x i b i l i t y.

• S i d e b e n d s s t re t c h t h e o b l i q u e s , i n t e rc o s t a l s , a b s a n d h i p s .

• S i d e b e n d s i n c re a s e f l e x i b i l i t y i n t h e h i p s a n d s h o u l d e r s .

BENEFITS OF SIDEBENDS

• S i d e b e n d s i m p ro v e s p i n a l m o b i l i t y a n d r a n g e o f m o t i o n .

• S i d e b e n d s re s t o re s u p p l e n e s s i n t h e s p i n e .

• S i d e b e n d s re l i e v e t e n s i o n i n t h e b a c k , s h o u l d e r s a n d n e c k .

• S i d e b e n d s s t re t c h t h e o b l i q u e s a f t e r a t a rg e t e d c o re w o r k o u t .

• S i d e b e n d s i m p ro v e p o s t u re .

• S i d e b e n d s i n c re a s e l u n g c a p a c i t y a n d i m p ro v e b re a t h e ff i c i e n c y.

• M a n y s i d e b e n d s re q u i re b a l a n c e a n d c o o rd i n a t i o n .

• S i d e b e n d s f e e l re a l l y g o o d , e s p e c i a l l y i n t h e m o r n i n g s .

SIDEBEND SEQUENCING

• Sidebends can come at the beginning, middle or end of a sequence.

TA K E I T E A S Y

• L e n g t h e n y o u r s p i n e b e f o re f l e x i n g l a t e r a l l y i n s i d e b e n d s t o a v o i d c o m p re s s i o n o f t h e
spine.

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