Does Yoga Help With Mobility? (+16 Effective Yoga Moves To Try)

Stiffness can make everyday tasks, like reaching for an item on a shelf or getting up from a chair, feel incredibly challenging and exhausting. Fortunately, when it comes to improving mobility, yoga is a low-impact and accessible exercise that almost anyone can participate in. Does yoga help with mobility? In this guide, we'll explore how yoga can enhance your range of motion, alleviate tension, and help you move more freely in your daily life.

Our mobility app can help you achieve these goals through yoga by offering tailored routines to target specific areas of stiffness and limited movement.

Does Yoga Help With Mobility?

Yes, yoga can help with mobility. Studies have shown that regular yoga practice can improve range of motion and functional movements, such as squatting or reaching overhead. Strengthening exercises associated with yoga poses can help reduce pain and stiffness in the joints and muscles, leading to improved movement. Specific breathing techniques used in yoga encourage relaxation of tight muscle groups, improving both flexibility and mobility.

The Science of Yoga and Mobility  

Yoga has been found to have a significant impact on mobility, flexibility, and overall joint health. Understanding the relationship between yoga practices and physical function can help you appreciate the benefits of yoga for enhancing your range of motion.

Understanding Mobility and Flexibility  

Mobility refers to the ability of your joints to move freely through their full range of motion. This involves not just flexibility but also muscle strength and coordination. Flexibility is the capacity of muscles and tendons to stretch without injury. Improving mobility can help prevent injuries and enhance athletic performance. 

Key Factors Include

• Joint health
• Regular yoga can improve joint lubrication. 
• Muscle strength.
• Strengthened muscles support joint stability. 
• Injury prevention.
• Increased flexibility reduces strain on muscles.

Yoga’s Role in Enhancing Range of Motion  

Yoga incorporates various postures and breathing techniques that are essential for enhancing your range of motion. Specific poses promote elongation and flexibility of muscles and connective tissues around the joints. Regular practice can lead to notable improvements in Joint lubrication, as movements circulate synovial fluid, supporting joint health. Muscle elasticity: Stretching increases the length of muscles and tendons. Balance and coordination: Many poses require focus, enhancing your overall bodily awareness.

Benefits of Yoga for Improving Mobility  

You’re likely used to performing a few static stretches after exercise. This is a significant first step toward improved mobility. Setting aside time each week for yoga can help you more efficiently progress toward your flexibility and mobility goals. Check out a few benefits of yoga for mobility below.

Increase Flexibility and Range of Motion  

Range of motion refers to how far you can move a body part or joint. Everyone’s body is different, so the range of motion will vary slightly from person to person. You should be able to move your joints within ideal ranges of motion for optimal mobility. Research indicates that an impaired range of motion may negatively impact balance, thereby increasing the risk of falls in older adults. Yoga enhances mobility by combining stretching and controlled movements that increase flexibility, improve joint range of motion, and promote overall physical agility. One study on college athletes found that participants who practiced yoga twice weekly had better flexibility than athletes who only stretched after workouts.

Improve Joint Health and Reduce Stiffness  

Do you often wake up with stiff joints that cause discomfort? For many people, joint stiffness is a common consequence of aging. Regular yoga practice can help improve joint health and alleviate discomfort. The gentle, controlled poses in yoga help circulate synovial fluid inside your joints, allowing them to move more easily and preventing stiffness and pain. One study found that participants with osteoarthritis experienced reduced pain and morning stiffness after incorporating yoga into their routine.

Enhance Balance  

Whether you’re aware of it or not, you use balance all the time. Standing from a chair, walking, and leaning over to tie your shoes all require balance. Your ability to balance declines as you age, increasing your risk of injury. Many yoga poses require balance, forcing yogis to strengthen this skill. By regularly practicing yoga, you can enhance your balance, regardless of your age.

Key Principles of Yoga for Mobility  

Incorporating yoga into your movement routine can help you maintain and improve mobility, allowing you to continue participating in activities you enjoy. It’s essential to understand some basic yoga principles before getting started.

Focus on Mindful Movement and Breath Control  

At first glance, yoga may seem like just a series of stretches. However, how you breathe when practicing yoga is just as important as how you move. Conscious breathing throughout your yoga practice can help improve your mind-body connection. This helps your muscles relax, allowing you to stretch deeper. Breathing exercises can help improve spinal mobility and correct posture problems.

Importance of Proper Alignment  

Alignment refers to positioning your body in poses for optimal safety and effectiveness. Practicing proper alignment helps prevent injuries and enhances the benefits of each posture. While there are some general alignment guidelines for every pose, everyone's body is different. A good yoga instructor will tailor their approach to your body and ability level to help you find the best alignment.

Incorporating Active and Passive Stretching Techniques  

Active stretching involves actively moving one muscle to stretch the opposing muscle. Passive stretching relies on external forces, such as a partner, a prop, or a wall, to achieve a good stretch. Like everything in fitness, taking a multifaceted approach to stretching is more effective than focusing solely on one style of stretching. Incorporating passive and active stretches into your yoga practice can help you create a well-rounded routine for mobility.

What types of yoga can help with mobility issues?  

Not all yoga styles are suitable for everyone. Here are some gentle forms of yoga that are good for the elderly:  

1. Chair Yoga

This is an excellent form of yoga for individuals who have difficulty standing or are confined to a wheelchair. Chair yoga involves performing simple yoga poses while seated in a chair or using it for support. 

2. Restorative Yoga

This type of yoga focuses on relaxation and stress relief, utilizing props like blankets, blocks, and bolsters to support the body in gentle poses that are held for extended periods.  

3. Hatha Yoga

Hatha yoga is a gentle form of yoga that involves a series of simple poses that are held for a few breaths each. It’s a great way to improve flexibility, balance, and strength.  

4. Yin Yoga

Yin yoga is a slow-paced, meditative form of yoga that involves holding poses for several minutes at a time. It’s a great way to improve flexibility and reduce stress.

Related Reading

• Body Awareness
• What is Functional Movement
• Functional Strength Training
• How Long Does It Take to Improve Flexibility
• Why is Range of Motion Important
• How to Fix Tight Hamstrings

16 Top Yoga Poses for Mobility

1. Downward-Facing Dog

This classic yoga pose stretches your calves, lengthens your hamstrings, and boosts circulation. Start on all fours on your yoga mat. Keep your hands shoulder-width apart and your knees in line with your hips. Lift your knees off the floor as you push your hips up to create an inverted V shape. Keep your arms straight and stretch your chest towards your feet. Bring your head to a comfortable position between your arms. 

Take a few deep breaths, bend your knees, and return to the starting position. Adaptations: If you find Downward Dog challenging, try these adaptations: Use blocks under your hands to support your wrists. Use a rolled-up mat or towel under your heels for more support. Bend your knees slightly for increased comfort.

2. Cobra Pose

According to WebMD, this pose strengthens the back, reduces back pain, improves spinal posture and alignment, and improves circulation. Lay on your stomach. Bend your elbows and place your palms on the mat on either side of your chest. Inhale as you lift your chest off the mat. Your chest should face forward. Hold the pose for three seconds, then lower yourself to the starting position. Repeat 3-5 times.

3. Cat/Cow

This pose promotes mobility in the neck, shoulders, and spine. Start on all fours. Breathe in as you drop your stomach towards the floor and raise your tailbone towards the ceiling. Look up as you hold the position for several seconds. Exhale and round your back up and point your tailbone down towards the floor. Transition from one pose to the other 5-6 times.

4. Standing Forward Fold

The Standing Forward Fold is a relaxing posture that helps stretch tight hamstrings, hips, and calves. To perform this stretch, start standing. Raise your arms over your head. Then bend forward, bringing your hands to the floor or elevated blocks. Let your head hang heavy and create a microbend in your knees to prevent your legs from locking.

5. Triangle Pose

Triangle Pose is a standing posture that stretches the spine, hip flexors, and shoulders, promoting flexibility and balance. To perform this pose, start standing with your feet wider than shoulder-width apart. Point your right foot forward and your left foot at a 45-degree angle. Extend your arms to your sides. Reach your right arm forward and bend at your hip joint, bringing your right hand to the inside of your right foot. Place your hand on the floor or a block. Extend your left arm toward the sky, forming a straight line with your arms and shoulders. Hold this pose, then repeat on the opposite side.

6. Child’s Pose

Child's Pose is often used as a resting posture in yoga. Along with providing yogis a little relaxation, this pose also helps relieve tension in your back, shoulders, and chest. To perform Child's Pose, start on your hands and knees. Bring your toes together and spread your knees as wide as your yoga mat. Sit your hips back and rest your stomach between your thighs. Bring your forehead to the mat. With your palms facing down, stretch your arms out in front of you.

Advanced Yoga Poses for Enhancing Mobility 

Once you've mastered the basics, you can begin incorporating more advanced poses into your practice. These poses challenge your body in new ways, promoting deeper flexibility and mobility. If you're looking to elevate your yoga routine, try a few of the poses below. Before giving these challenging poses a try at home, practice them in a yoga class under the supervision of a trained yoga instructor. This will help ensure you perform each movement properly, thereby reducing your risk of injury.

7. Wheel Pose

Wheel Pose is a backbend that opens your shoulders, hips, and chest while improving spinal mobility. Backbends, such as wheel pose, are typically performed toward the end of a yoga class to ensure your body and spine are adequately warmed up beforehand. To perform Wheel Pose, lie on your back with your knees bent and your feet planted on the mat hip distance apart. Place your hands by your ears, fingers pointing toward your shoulders, and elbows pointing up. Press your palms into the mat and lift your shoulders off it, bringing the crown of your head onto the mat. Press into your hands and feet, lifting your hips and head off the mat. Straighten your arms fully, pushing your chest upward.

8. Bird of Paradise Pose

Bird of Paradise is a challenging pose that tests your balance and improves flexibility in your hips, hamstrings, and arms. To perform Bird of Paradise, stand with your feet slightly wider than hip distance apart. Shift your weight onto your left foot and come onto the ball of your right foot. Place your right hand on your right calf and tuck your right shoulder under your right knee. Wrap your hands behind your back, binding them together. Slowly stand, balancing on your left leg. Once you're standing, open your shoulders and straighten your right leg. Hold this pose, then repeat on the opposite side.

9. One-Legged King Pigeon Pose

Tight hips can affect anyone, from professional athletes to individuals who spend their days sitting at work. One-Legged King Pigeon Pose helps combat this by stretching your hip flexors, groin, and thighs. To perform One-Legged King Pigeon Pose, start with your left leg straight back behind you and your right shin parallel to the floor. Your palms should be flat on the mat, and your torso should be upright and straight. Bend the left leg and place your left foot in the crook of your left elbow. Reach your right arm back and grasp your left hand. Open your chest and gaze up. Hold this pose, then repeat on the opposite side.

10. Compass Pose

Compass Pose is a seated posture that stretches your obliques, shoulders, chest, and hips. To perform this pose, start in a comfortable cross-legged position. Next, hug your left leg close to your body and place your right hand on the floor. Place your left arm on the inside of your left leg, grasping your left heel with it. Cross your right hand over your body and hold the outside of your left foot. Your left hand should now be on the floor behind you. Shimmy your left knee over your shoulder. Extend your left leg until it's straight. Keep your chest upright and look toward your right arm. Hold this pose, then repeat on the opposite side.

11. Intense Side Stretch (Parsvottanasana)

This forward bend stretches your spine, hips, and legs. It also benefits your posture, balance, and digestion. To do this pose: Stand with your left foot in front, facing forward, and your right foot back, turning out your toes at a slight angle. Square both of your hips to face forward. Place your hands on your hips. Bend at your hips to fold your torso forward, tucking your chin into your chest. Drop your hands down to the floor or place them on a block. Hold this pose for 30 seconds to 1 minute. Switch the position of your feet and do the opposite side.

12. Head to Knee (Janu Sirsasana)

Suitable for all levels, this pose helps improve flexibility in your back, hips, and thighs. It also increases blood flow in the lower abdomen and can be a great stress reliever. To do this pose: Sit on the ground or a yoga mat. Extend your right leg, and press your left foot into the inside of my thigh. Inhale and raise your arms overhead. Exhale and bend at your hips to fold forward toward your outstretched leg. Place your hands on the floor or hold on to your outstretched leg or foot. Hold the pose for 1 to 2 minutes. Switch legs and do the opposite side.

13. Bow Pose (Dhanurasana) 

This intermediate-level pose helps stretch many of the muscles used when sitting in a chair. It can help increase flexibility in your core muscles, as well as those in your back, chest, glutes, and legs. Avoid this pose if you have pain or discomfort in your neck, shoulders, or back. To do this pose: Lie on your stomach with your arms alongside your body. Bend your knees and reach back with your hands to grasp the outside of your ankles. Try to lift your shoulders and chest off the ground, but avoid pushing beyond what feels comfortable. Keep your head looking forward while taking long, deep breaths. Try to hold for up to 30 seconds, then release. Repeat 1 to 2 times.

14. Thread the Needle (Parsva Balasana): 

The thread the Needle pose works on both shoulder and thoracic mobility, which are essential for both posture and most sports performance, including golfing, running, tennis, and volleyball, to name a few. This pose helps to increase thoracic rotation and posterior shoulder mobility. How to do this move: Start in a tabletop position on your hands and knees with your wrists underneath your shoulders and your knees underneath your hips. Then, reach your right arm out to the side and slide it underneath your left arm, with the palm facing up, twisting through your torso. Your right shoulder should come down to the mat, and you can rest your right ear or cheek on the mat as well. Hold and then repeat on the opposite side.

15. Garland Pose (Malasana)

The Garland pose, also known as the “deep squat,” targets a variety of body parts, including the hips, groin, knees, ankles, and torso. This pose can help to improve flexion mobility through the hips, knees, and ankles, as well as extension mobility through the torso. How to do this move: Standing on your mat, bring your feet slightly wider than hip-distance apart. 

Bend through the knees, bringing your buttocks toward the floor, coming into a squat. Toes can be facing slightly outward. If your heels do not stay on the ground, feel free to add a prop or towel underneath the heels to help you relax. Bring your forearms to the insides of your thighs and with your hands in a “prayer” position, slightly push your forearms into your thighs for a deeper stretch through the groin.

16. Gate Pose (Parighasana)

Gate pose is primarily a stretch for your side body, including the intercostal muscles between your ribs, the obliques, and the latissimus muscles. It can help to improve core stability and mobility throughout the spine. To perform this move, start in a kneeling position and extend your right leg to the side, keeping your foot flat on the ground. Then, reach your left arm straight up toward the sky and slowly lean to the right over my extended leg, keeping your palm facing the right side. You can use your right hand as support for your right leg to maintain balance. Hold and repeat on the opposite side.

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion. Pliability offers daily-updated, custom mobility programs for individuals seeking to optimize their health and fitness. 

It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your existing fitness routine and help you move more effectively. Sign up today to get 7 days free on iPhone, iPad, Android, or on our website. Our mobility app helps improve flexibility, aid recovery, reduce pain, and enhance range of motion.

Related Reading

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Practical Tips for Safe and Effective Yoga Practice

To practice yoga safely and effectively, it’s essential to consider your skill level and incorporate specific techniques tailored to your needs. Implementing proper alignment and breathing can enhance your mobility training and overall experience, especially if you lead a sedentary lifestyle.

Adapting Yoga for Different Skill Levels and Abilities

When starting your yoga practice, choose modifications that suit your skill level. Beginners should focus on foundational poses, gradually increasing complexity as confidence grows. For example, in Downward Dog, it’s acceptable to bend your knees slightly, promoting comfort and stability.

Consider using props such as blocks or straps to assist with balance and alignment. This can make certain poses more accessible, allowing modifications as needed. Listening to your body is crucial. If a pose causes pain or discomfort, adjust your position or consult your instructor. Remember, the goal is to improve mobility without risking injury.

Incorporating Breathing Techniques and Proper Alignment

Breathing plays a pivotal role in yoga, influencing your focus and flow within each session. Practice deep, diaphragmatic breathing throughout your postures. This enhances oxygen flow, providing you with energy and promoting relaxation.

Maintaining proper alignment is equally vital. Misalignment can lead to strain and injury, undermining your mobility training efforts. Use mirrors in your practice space to self-check or ask for feedback from instructors.

Focus on key alignment points, such as ensuring your knees don’t extend beyond your toes in poses like Warrior. Regular adjustments not only improve your technique but also enhance your depth of movement over time. Prioritize these elements to cultivate a safe and effective yoga experience.

Yoga Props for Better Mobility

Modifications and props make yoga accessible to practitioners of all levels and abilities. Whether you're a beginner or an experienced yogi, incorporating props into your practice can help you perform poses more safely and effectively. Below are examples of props and modifications that can help you through your practice.

Yoga Blocks

Commonly used to make poses more accessible, yoga blocks help provide support by bringing the ground closer to your body, allowing for a more comfortable and stable position. For example, if you struggle to reach the ground in a standing pose, a block can provide an elevated surface to reach for instead. Most yoga studios offer blocks in class, so there's no need to bring them with you when visiting a studio. If you'd like to use blocks during your practice at home, they are readily available in stores and online.

Yoga Straps

Yogis often use straps to deepen stretches and achieve a broader range of motion. For example, if you can’t reach your toes in a seated forward fold, you can place a strap around your feet and hold onto each end instead. Like blocks, most yoga studios provide students with straps.

Yoga Bolsters

Yoga bolsters are popular in restorative-style classes, enabling yogis to get a deeper stretch without straining their muscles or joints. You'll often see bolsters used in poses that stretch your hips and open your chest. If you're attending a restorative yoga class, the studio will likely provide bolsters to support you during the session. 

Chairs

If you struggle to transition from standing to seated postures, incorporating a chair into your practice can help make yoga more accessible. Chair yoga is a modified yoga practice that can be performed while sitting in a chair. Many studios don't offer chair yoga, but many online resources are available to guide you through your practice at home.

Related Reading

• What is Static Exercise
• Dynamic Movement
• Why Does Stretching Hurt
• Yoga Poses for Flexibility
• Hip Opening Yoga Poses
• Proprioception Exercises
• Neck Mobility Exercises
• Flexibility Goals Examples

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion. Pliability offers daily-updated, custom mobility programs for individuals seeking to optimize their health and fitness. 

It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your existing fitness routine and help you move more effectively. Sign up today to get 7 days free on iPhone, iPad, Android, or on our website. Our mobility app helps improve flexibility, aid recovery, reduce pain, and enhance range of motion.

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