Yoga is healthy – on many levels. Perhaps you've experienced how yoga has helped you significantly in various situations in your life. The various yoga poses can have outstanding effects on flexibility, strength, and mobility. In this article, you'll learn the most helpful information on flexibility and which asanas you can implement in your everyday life.

Flexibility and mobility: what's the difference?

Flexibility is one of the five core motor skills and is therefore important for holistic health of body, mind, and soul. If your entire body is flexible, this also affects your way of thinking and the carousel of thoughts in your head.

In everyday language, we often use the words "agility" and "flexibility" to mean the same thing. Strictly speaking, these are two different things.

What is mobility?

By mobility, we mean the movement of the joint (i.e., the manner in which it moves). The joint must be able to move without restricting the surrounding tissue. Therefore, the strength of the tissue plays a major role. If it is not strong enough, injuries can occur. If someone suffers an injury, they can no longer use the joint to its full extent. Furthermore, the body parts that play a role in the overall movement are affected. For example, if you need your upper arm to rotate your shoulders, an injury to your elbow can limit movement.

What is flexibility?

It can influence mobility. However, the reverse is not true: mobility does not affect flexibility.

If a muscle is not flexible, mobility can suffer.

In other words, you can remember this: Flexibility refers to the length of a muscle. Mobility, on the other hand, refers to the range of possible movement.

Can yoga improve your flexibility?

In general, it can be said that Buddhist asanas can make your body more flexible. Of course, this always depends on the practice you perform on your mat . Acro yoga, for example, is considered a type of yoga that can increase your flexibility.

If you want to optimize your flexibility and body strength, you can try Budokon Yoga. Unlike other yoga styles, this combines typical asanas, bodyweight exercises (calisthenics), and martial arts (full-contact combat sports).

In addition, more common yoga styles provide more flexibility and mobility, such as yoga exercises from Vinyasa Yoga, Ashtanga and Yin Yoga.

What are the basics of flexibility training?

Especially as a beginner, it is important to follow certain principles:

• You can identify your pain threshold and push yourself to it. If you feel the corners of your mouth no longer relaxed, then you've probably reached that threshold.
• It is important that you stretch slowly – while sitting on your meditation cushion , lying down or standing.
• The stretch should be done to the point where you reach the threshold of pain – only then can the effect take place.

What are essential stretches?

There are different ways you can stretch your shoulders, hips, arms, back, legs, and other parts of your body.

a) Static stretching

With this stretching exercise, it's important to place your muscle in a certain position, thereby stretching it. Then you stay in that position for about 20 seconds.

b) Dynamic stretching

This briefly activates the muscle and mobilizes the joints. This prepares the muscles for other, more challenging movements.

c) Isometric stretching

This type of stretch is characterized by the fact that the muscles involved in the movement work against the stretch. This tenses the muscles so that the tension is simultaneously reduced.

d) Active-static

This is also a static stretch. In this type of stretch, the antagonist muscle is used. However, the asana is followed by relaxation.

e) Passive-static

You'll need a partner or external support for this stretch, so it's a great option for partner yoga.

Which yoga exercises help you become more mobile and flexible every day?

If you want to work efficiently on your flexibility, you should practice the following asanas daily.

1. Dancer

For beginners, performing this yoga pose may be challenging, as you'll need to have some balance training. This asana is perfect for developing your balance. At the same time, it stretches your leg muscles and back.

You stand upright on one leg, stretching the other leg back and taking the foot in your hand. The other arm is extended forward while you maintain balance.

2. Seated forward bend

This pose is very popular for relaxing and improving flexibility at the same time. You sit on your bottom and stretch your legs forward. Your upper body is directed downward, while your hands touch your feet. If you can't reach that far forward, it's okay at all—just grab whatever you can, your knees, your lower legs, etc.

This posture ensures that your legs and back are sufficiently stretched.

3. Arch

For this pose, lie on your stomach and bend your legs. With your feet in the air, your arms pointing behind you. Grab your feet with your hands, bending your upper body and legs like a bow.

If you practice this asana regularly, you can stimulate your metabolism and stretch the front part of your body.

4. Shoulder stand

To improve your hormone release, you can do the shoulder stand. You lie on your back and raise your legs in the air. You support yourself on your hips, with only your head, shoulders, and neck on the floor. This pose takes some getting used to at first. However, if you practice it regularly, you'll notice that it can make a difference in your well-being and the intensity of the stretch you can achieve.

This exercise stretches your cervical spine and promotes flexibility in your spine and neck.

Have you ever done any stretching and flexibility exercises? If so, what's your favorite?