We become less flexible as a natural part of the aging process, but our lifestyle habits can greatly influence what speed and extent.
Improving flexibility is one of the primary reasons people start to practice yoga, and it’s one of the areas that has the most solid research behind it. Of course, yoga is so much more than stretching, but it does do that part spectacularly well. And this is because yoga, like the spiritual tradition that it comes from, is holistic and integrative.
In yoga, we:
- Emphasize the role of the breath in releasing tension
- Work with the central nervous system
- Incorporate interoceptive training (your sense of what is going on inside your body)
- Recognize that everything in the body is connected
- Combine static, dynamic, and passive forms of stretching
- Stretch muscles from multiple different angles
- Sequence poses so that we move through progressively deeper stretches.
The best time to work on your flexibility is later in the day when your muscles are warm and pliable. If you want to create a habit, it can be helpful to tack your yoga session onto the end of your regular workout. Another great time is in the evening, to take advantage of the down-regulating effects of stretching.
Before you get moving, a few pieces of advice:
Try to think about releasing tension from tight muscles rather than stretching them into submission.
As you come into a pose, start to draw out the length of your exhalations and relax into it.
Make sure that you are warmed up before attempting deeper postures.
Adapt the poses as necessary, for example, bending your knees in forward bends.
Stay mindful and present throughout your session.
Learn to differentiate between sensations of discomfort and those of pain. If you experience pain, back off from the stretch and try to relax a little more.
Practice patience. Be consistent! It makes all the difference!
by MBG