Yoga and Flexibility

This is a common statement you will hear about yoga--"I'm not flexible enough to do yoga!" 

But the point is, you don't have to be flexible to do yoga.  Actually, the people who benefit most from a yoga practice are those who are not very flexible to begin with.  We need a certain amount of flexibility to move and do tasks throughout our day and this is where a yoga practice can help by improving that flexibility.  

Flexibility is defined as "the range of movement you have around a particular joint."

As we work to increase our flexibility with yoga stretches, we can help to lengthen muscle fibers, increase elasticity and improve our range of motion around our joints. 

The benefits of increased flexibility can include:
   --greater range of motion
   --less muscle tension
   --better posture
   --less pain
   --lower risk of injuries
   --less stress
   --improved circulation

This range of motion, however, can be affected and limited by many things. Some of those limitations can be: 
   --the size and shape of the bones making up the joint;
   --the health of the tendons and ligaments attached to the joint;
   --how the muscles and fascia* are able to move, stretch and lengthen. 

   (*Fascia is the thin web of connective tissues that encases everything in the body, including muscles, holding everything in place.   Because the fascia encases everything in the body, it can and does limit how much a muscle can stretch and lengthen.) 

Yoga is very effective for increasing flexibility.

Because yoga includes a variety of poses throughout a practice, it stretches virtually all of the muscles in the body.  Even a pose determined to be a strengthening pose for certain muscles groups, is also stretching accessory muscles at the same time.  

However, for someone who is overly flexible, it is more important to focus on strengthening poses to help to support the joints and create more stability.   Continuing to focus on flexibility is not going to help someone who is already very flexible.  Focusing on stretching and flexibility without strengthening can increase the excessive mobility in the joints which can make an overly flexible person more prone to injury.

As an example, this Yoga Sutra:   

"sthira sukham asanam"--there must be a balance between effort and ease in the poses (and in our riding).  

This focus on flexibility is the "sukham." Finding ease in yoga poses on the mat, and when in the saddle. 

Increased flexiblity benefits your riding. 

As you increase your flexibility it can benefit your riding.  You can move more comfortably in the saddle, being able to better follow the motion of the horse.  You will have a more balanced seat, which can help you to not disturb the balance of your horse.  These are the benefits when your muscles are both supple and strong.

The other important factor to take into account is that different joints within your body can have different levels of flexibility.  You may be supple and loose in the hip joints, but tight in the shoulders.  Your lower back may be stiff, but you may have supple elbows and wrists.  Every body is different!

Riders benefit from long and lean and also strong muscles to improve our riding.  Pelvic and hip flexibility, complimented by a stable and strong core, is very important for effective riding.  When riders lack flexibility, it can show up as being stiff and tense in the saddle, with gripping of the knees and relying on the hands for balance.  

So, as we think about strength and flexibility in the saddle it is important to think about creating a balance between both.   

Sthira Sukham Asanam--find steadiness/strength and ease/flexibility in and out of the saddle!

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