Mobility & Stability: How Yoga Can Teach this Essential Balance
The human body is a complex system that requires a delicate balance between mobility and stability to move effectively and efficiently. Mobility refers to the ability of a joint to move through a full range of motion. Stability refers to the strength and control around a joint or group of joints (in the case of sections of the spine) to maintain proper alignment and balance, and distribute load. By understanding this interplay, expert yoga teachers can guide their students to optimal natural movement.
Natural movement refers to the way the body was designed to move. Originally, we were crawling, squatting, hanging, lunging, and challenging our balance. We naturally have zones in the body which are meant to be more mobile (such as upper back, shoulders, hips and ankles) and zones which need to be more stable (such as low back, knees and feet).
Conversely, modern lifestyles often involve prolonged periods of sitting in chairs, looking down at devices or workspaces, and generally not putting our bodies through their full natural ranges or adequately challenging our own balance and stability. This leads to stiff joints, shortened muscles, functional weakness, instability, and restricted movement. Even traditional gym equipment, when not utilized with mindfulness of the natural interplays in the body, often isolates specific muscles, which can lead to imbalances. In contrast, yoga involves whole-body movements that challenge multiple muscle groups and joint ranges at once in a functional way.
Natural movement is intrinsic in yoga asana (or poses). A yoga practice naturally incorporates mobility exercises, essential for joint health and injury prevention. For example, moving segmentally through the ranges of the spine in Cat/Cow Pose; turning outwards at the hips for Warrior 2 or Butterfly Pose; moving mindfully to your available depth in Lunge. Flexibility work enhances joint mobility and can be achieved with supported stretches in restorative asana, where you may spend 5 min or more laying along the length of a bolster to open the front of the shoulders for example, or sit in a supported squat to lengthen the calves. Stability work too, forms an integral part of the practice. For instance, the small muscles of the foot working to steady your base in Tree Pose; the muscles around the knees providing strength and support in Chair Pose; the muscles around the abdomen and low back stabilizing the spine in Warrior 3.
The way the asana are sequenced by a teacher with a sound understanding of functional anatomy and correct alignment, improves overall movement efficiency. Asana such as lunges, twists and backbends require mobility in hips and shoulders. However, proper stability needs to be maintained around the feet, knees, lumbar and neck to create a stable foundation and avoid injury. A skilled yoga teacher has the ability to modify for each student’s present state. They can guide each student in finding that stable base and then opening out to whatever range is safely available.
Regular practice of this balance between mobility and stability in yoga creates body intelligence (and trains your mind to respond with honesty in each moment, too!). Thus your yoga practice assists in injury prevention, injury rehabilitation and optimal performance in everyday life, sports and fun.
Yoyana Physiotherapists consider the individual's unique physical needs and limitations. They can identify imbalances and areas of restriction or weakness in the body and provide modifications to yoga poses to help improve stability and mobility.
So, whether you’re a seasoned yogi or new to the practice, consider trying physiotherapist-instructed yoga to take your practice to the next level. Our goal is for you develop a safe and effective practice to enjoy the physical and mental benefits of yoga for a lifetime.
