Make your Yoga Flow Easier with These Mobility Tips

Hey there, Yogis!
This week, we’re building on last issue’s focus on mobility, let’s explore how you can integrate mobility into your yoga practice to get even more out of every pose.

Mobility work helps keep your joints strong and flexible, which will elevate your practice and make it safer. Ready to bring new movement to your mat? Let’s dive in!

Yoga Deep Dive
Simple Ways to Add Mobility to Your Yoga Routine

Adding mobility work to your yoga practice can be straightforward and impactful. Here are four simple ways to seamlessly incorporate mobility exercises before, during, and after your yoga flow:

1. Warm Up with Dynamic Movements

Begin each practice with a few dynamic warm-ups to prepare your joints and muscles:

• Shoulder rolls and neck circles to release upper body tension.

• Hip and ankle circles to increase blood flow and loosen up.

• Wrist circles to warm up for poses like Downward Dog or Plank.

2. Incorporate Controlled Articular Rotations (CARs)

CARs help move each joint through its full range of motion with control:

• Try shoulder CARs by rotating each shoulder in a full circle, helping with shoulder mobility before arm-heavy poses.

• Hip CARs: Bring one knee up, then slowly circle it outwards and back down. Repeat a few times on each leg.

3. Add Fluidity to Standing and Seated Poses

Make your yoga poses dynamic with gentle, controlled movements:

• In Cat-Cow, add hip circles to mobilize your lower back and hips.

• In Low Lunge, shift your hips forward and back to deepen the stretch gradually and release hip tension.

• Use small wrist movements in Tabletop Pose to improve wrist mobility.

4. Cool Down with Mobility Stretches

Finish your practice with slow, intentional movements to keep joints flexible and relaxed:

• Seated spinal twists and hip openers to gently unwind and release the body.

• Ankle or wrist circles to maintain flexibility and wrap up your practice mindfully.

Practice of the Week
Low Lunge with Hip Circles

Low Lunge with Hip Circles is an excellent way to mobilize your hips and release tension, especially if you spend a lot of time sitting during the day.

How to Practice:

• Begin in a Low Lunge position, with your front knee over your ankle and your back knee resting on the mat.

• Place your hands on your front knee for support, and slowly circle your hips in a clockwise motion.

• Reverse the circles after a few rounds, feeling the movement release tightness in your hip joints.

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Yoga in Everyday Life
The 90-90 Hip Stretch

This simple stretch is great for hip mobility and can be done anytime. It’s a great way to improve hip flexibility, which translates into better mobility in yoga and daily life.

• Sit on the floor with one leg bent in front of you at a 90-degree angle and the other leg bent behind you, also at 90 degrees.

• Lean slightly forward to stretch the hip of the front leg, then switch sides.

Integrating these simple movements into your yoga routine will help you create a smoother, safer practice over time. For more tutorials and mobility tips, check out our Instagram. Until next time; keep moving, exploring, and learning!

Best regards,
The Yoga Daily Team