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I am Not Very Flexible. Can I Do Yoga?
When you hear the word yoga, you might envision a lean, fit woman with the flexibility of a stretchy superhero. She might be so flexible that your ligaments and muscles hurt just watching her. How will you be able to do the same gravity-defying poses as she’s doing?
First, realize that you’re not alone. The typical adult can’t touch the floor with their fingertips while the knees are straightened. In fact, lack of flexibility is one of the top reasons people give for not trying yoga. That doesn’t make much sense though—it’s like saying you don’t want to go to the hairdresser because you have bad hair.
You can do yoga if you’re not flexible, and what’s more is that you should do yoga if you’re not flexible. This centuries-old practice is the ideal way to improve your range of motion. Anyone who’s pulled a muscle reaching for an item knows how important it is to be flexible. The more pliable your muscles and ligaments are, the less likely they are to get injured. As a bonus, you’ll also feel more like your younger self and less like a stiffer, older version of you.
Although a few lucky souls might have a tendency toward natural flexibility, the rest of us are left to work on it. By stretching regularly and using good techniques, anyone can lengthen the ligaments and connective tissues which help bones work together and prevent the tightness that inevitably comes with age.
To improve flexibility, most experts recommend stretching three times each week. The experts also recommend stretching all of the major muscles, making yoga the ideal way to exercise. Here are some tips for getting the maximum stretch out of your yoga sessions:
Take your time. During your first yoga classes, be sure to go slowly. If you don’t understand something, ask questions; after all, your instructor is there to help you.
Go easy on yourself. Even Gumby-girl on the next mat was not born knowing how to twist her body into that oddly unnatural position. Don’t try to outdo her. She can do those things with her body because she’s conditioned it over a period of years. Besides, you won’t get a gold medal for out-stretching her—you’re more likely to get an injury. Focus on doing the best that you can do. Over time, you’ll be surprised at how far you can push your body.
Breathe. Surprisingly, many people have a tendency to hold their breath during stretching exercises. By breathing in a controlled manner, you can actually make the postures easier. Yoga instructors will frequently remind you to breathe as you stretch.
Be gentle. This is the only body that you’ll ever get, so treat it gently. If a posture feels wrong, do not force your body to continue in it. Come out of the posture and assume a more gentle position, like child’s pose. If you push your body too hard, you’re more likely to injure yourself.
Discomfort is good. One way to know that you’re increasing flexibility is that during the stretches you may feel some discomfort. Note that the key word here is discomfort not pain. It’s even okay if you feel a light 'pins and needles' sensation. The discomfort is your connective tissues being gently pushed past their current comfort level.
Pain is bad. When you start to say 'ouch' during an asana, you’ve gone too far, too fast. Sharp, shooting pains mean you’ve stretched the tissue, and it may be tearing under the stress. To avoid injury, you should back off of the stretch.
Props are your friend. Support your body with blocks, blankets, straps, and even chairs. One way props help yoga practice is by stabilizing the body. When you’re not worried about falling flat on your rear, it makes it easier to focus on deepening your stretch.
Practice on your own. Just because yoga class is three days away doesn’t mean you can’t work on stretching in between classes. Pick your favorite gentle pose and practice it each morning for a few minutes. The extra time will go a long way toward boosting your stretching ability, plus it will help you get your morning off to a healthy start.
If you’ve never done yoga before it can be intimidating, but by practicing several times each week you can dramatically improve your range of motion. Before long, a new student will look at you and say, 'Wow! I’ll never be as flexible as her'.
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