What Is Mobility Yoga & Does It Actually Help?
Practicing yoga is something that many people are familiar with; but what about mobility yoga? Whereas yoga has long been used to connect the body, mind, and soul, mobility yoga focuses on healing stiff joints and improving the range of motion in those joints.
Mobility yoga is particularly recommended for arthritis sufferers. It offers a low-impact exercise option for loosening tight hips, reducing muscle tension, and improving range of motion.
What Is Mobility Yoga?
Mobility yoga is a type of yoga that focuses on improving range of motion and relieving the stiffness and pain associated with conditions like arthritis. Maintaining mobility is of primary importance because it allows people to stay independent longer and maintain a good quality of life as they age. On the flip side, impaired mobility frequently leads to other types of disability and increased mortality. That’s why we’ve shared several exercise routines on our blog, including a list of hip exercises for arthritis.
People looking for exercises to improve their mobility may be unsure of the difference between mobility yoga and regular yoga. The main purpose of yoga (according to Natalie Nevins, DO) is to build strength, awareness, and harmony in both the mind and body. In contrast, the main purpose of mobility yoga is to improve mobility by promoting joint health and releasing tension.
Are Mobility and Flexibility the Same?
We often associate yoga with flexibility. While it's true that many traditional yoga routines focus on improving flexibility, mobility is a different concept. If you're looking for a yoga class to improve mobility, make sure your teacher understands that you wish to prioritize range of motion over flexibility.
The main differences between mobility and flexibility are:
Flexibility focuses on the extension of the muscles and soft tissues that cross a joint whereas mobility is related to how the joint itself moves.
Flexibility is measured by how far a joint can move whereas mobility refers to the individual's ability to start, control, and sustain movements.
Both flexibility and mobility are very important for the body's overall health. However, patients with conditions that affect their mobility—for example their ability to crouch or walk—may wish to prioritize mobility training over flexibility.
Who Is Yoga Mobility For?
Yoga mobility training can be extremely beneficial for people suffering from arthritis. However, people with many different physical conditions can improve with regular mobility exercises, including wheelchair users.
All your joints should ideally have a good range of motion. However, to perform everyday movements with ease, there are some joints that must remain especially mobile:
The hips
The thoracic spine
The ankles
The wrists
The shoulder joints
If these joints aren't mobile enough, you may struggle to complete basic movements like squatting or raising your arms above your head. Anyone who suffers from conditions that affect these joints should consider mobility training.
Other People Who Can Benefit from Mobility Yoga
In addition to those suffering from problems with specific joints, mobility workouts can benefit a wide range of demographics including:
People with arthritis, Parkinson's, or MS (multiple sclerosis). As well as improving range of motion, mobility training can improve movement control and stability.
Wheelchair users who wish to maintain as much mobility as they can. Many poses can be adapted with the help of a trainer. Older adults who use mobility devices can also improve their mobility with safe, adapted workouts.
Athletes. Yoga can help the fittest members of society reduce their risk of injury and improve balance and coordination.
Professionals. Office workers who spend a long time sitting at a desk can suffer from stiffness and discomfort caused by poor posture. Mobility workouts can help to release tension and improve posture.
Seniors. Good mobility could reduce the risk of falls. It can also help elderly people maintain their quality of life by enabling them to get out and keep up their hobbies.
Anyone who wishes to improve or maintain their physical well-being. This refers to people of any age, fitness level, and physical ability. Improving mobility can help you enhance your sense of well-being and prevent a loss of mobility as you age.
With so many incredible outdoor activities available around Denver, Colorado, and other parts of the country, there is a strong incentive to stay active. Prioritizing your health and mobility can help you enjoy the great outdoors and any other hobbies you have without mobility problems getting in the way.
How Does Mobility Yoga Help?
Mobility yoga offers many potential benefits. The benefits that you experience will differ depending on the routines you follow, how often you practice yoga, and any medical conditions you have.
A note about safety: If you have a medical condition and are unsure about how to begin or are concerned about the impact of exercise, talk to your doctor or physical therapist before starting a yoga practice. Physical therapists can provide guidance on how to exercise safely and effectively, given your current abilities.
Improves Mobility and Balance
Yoga can improve mobility if the routine is specifically designed to target a problem area. If mobility is your priority, focus on mobility workouts as regular yoga might not help. Certain poses, such as the Tree Pose, are great for improving balance.
Boosts Blood Circulation
Stretching your muscles and connective tissues facilitates blood circulation throughout your entire body.
Improves Sleep
Yoga (including mobility yoga) focuses on techniques like deep breathing, relaxation, and focus, which can improve sleep.
Improves Posture
Generally, when you're stronger and more flexible, your posture will improve. If you go to mobility yoga classes, your teacher will try to make you more aware of your posture and how you can improve it during the day.
Can Make You Feel Calmer and More Relaxed
Yoga integrates movement with mindfulness, reflection, and breathing techniques that can help you feel more relaxed.
Reduces Muscle Tension
Stretching your muscles reduces tension.
Top Yoga Poses for Mobility
You may be able to practice some mobility yoga poses in your regular yoga class. However, many exercises are simple enough to do in the comfort of your own home. Many people find a yoga mat helps them feel comfortable when doing floor poses, but you won't need a lot more equipment than that to start feeling the benefits of mobility yoga. In fact, some comfortable clothes are all you really need to perform these mobility exercises.
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.
Cobra
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.
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.
Mobility Yoga Flow
“Mobility yoga flow” refers to a sequence of yoga poses designed to improve your mobility. These sequences are ideal for those looking to integrate a quick and easy workout into their daily routine as they typically don't take longer than 20-30 minutes to complete.
A helpful mobility yoga flow routine might include some or all of the following exercises:
Hip Circles
Stand with your feet shoulder-width apart.
Place your hands on your hips.
Circle your hips in a clockwise direction to make large circles with your pelvis.
Rotate several times, then switch to counterclockwise circles.
Aim to perform 10-15 rotations in each direction.
Ankle Mobilization
Training your ankles can reduce the risk of sprains as well as improve your ankle mobility.
Sit comfortably on the floor with your legs stretched out in front of you.
Point your toes away from your body, then flex your foot towards your shinbone.
Start with your left leg, doing 10-15 repetitions, and then move on to your right foot.
Thoracic Spine Rotations
Perform these exercises to improve mobility in the upper back area.
Stand with your feet shoulder-width apart.
Place your hands on your hips.
Turn your torso to the right while you reach your right arm toward the ceiling.
Return to the starting position, then repeat on the left side with your left arm.
Repeat 10-15 times.
Scapular Wall Slides
These exercises can help improve mobility in the shoulder.
Stand with your back against a wall. Keep your arms down by your sides.
Raise your arms over your head, keeping your elbows and hands in contact with the wall.
Repeat 10-15 times.
Knee-to-Chest Stretch
This stretch can improve hip mobility and reduce pain in the lumbar region.
Lie down on your back. Keep your feet flat on the floor and bend your knees.
Holding your shin, bring your right knee towards your chest. Hold your leg to your chest for 10-15 seconds, release, and repeat with your left knee.
Repeat 3-5 times on each leg.
Though these exercises are mostly fairly simple, it's important to do them with the correct technique, especially if you have a medical condition. For this reason (and to avoid any injuries or strains), begin gradually and ask for help from a professional if you need guidance.
Start Mobility Workouts Sooner Rather than Later
Whether you're interested in mobility yoga to counter the effects of a medical condition or simply wish to maintain or improve your mobility, it’s best to start mobility workouts sooner rather than later. For people who already practice yoga, this could be as simple as adjusting your routines to include mobility-promoting poses as well as poses that help with strength and flexibility.
If you're new to yoga, going to classes can help you understand the movements. You’ll also receive guidance on how to perform each pose safely. If classes aren't an option, trying these yoga poses at home is a great place to start.