As part of my current Mobility in Motion yoga series, we’ve been exploring no just how far we can stretch, but how well we can move through a range of motion, with intention and support from the inside out.
Mobility vs Flexibility
Mobility and flexibility often get lumped together, but they’re not quite the same thing.
Flexibility is the ability of muscles to lengthen passively — like when you fold forward and reach for your toes.
Mobility, on the other hand, is the ability of a joint to move through its range of motion actively, with control and strength.
While flexibility allows for the lengthening of muscles, mobility ensures that joints can move efficiently through their range of motion. Both are interdependent; optimal movement requires a balance between the two. For instance, shoulder mobility requires both flexible muscles and stable joints. Too much flexibility without strength can lead to instability, and too much stiffness can limit our movement altogether.
So in class, we’re not just aiming to get into shapes — we’re focusing on how we move in and out of them, and how we support those movements with strength and awareness.
Why Mobility Matters
In a yoga setting, mobility helps us move with more ease and stability, and it plays a big role in keeping joints healthy and well-supported.
But this goes beyond yoga. In everyday life, good mobility can help with everything from picking things up off the floor to climbing stairs, getting in and out of cars, or even reaching up to a high shelf. It supports balance, reduces the risk of injury, and allows us to feel more confident in our bodies — especially as we age.
There’s growing research backing this too. Studies show that mobility-focused movement can improve physical function and stability, enhance balance, and reduce joint pain, particularly in areas like the hips, shoulders and spine.
Moving Beyond the Yoga Mat
Some of the movement sequences we’ve been working with might not be what you’d find in a traditional yoga class, but I find it helpful to weave in approaches that reflect how we move in real life. Our modern lifestyles — often spent at desks, in cars, or on sofas — can leave parts of the body underused or stiff.
These low-to-the-ground transitions and hip-focused patterns help bring strength and control to areas we don’t always reach in classic postures. They’re not always elegant or linear, but they’re incredibly effective and can feel quite playful too.
A few we’ve explored together:
Rolling Transitions
- Rock and roll to chair pose
- Rock and roll to pistol squat
- Rock and roll to standing splits
Hip Exploration
- 90/90 to malasana with knee taps (drawing the knee towards the centre with prayer hands)
- 90/90 hip swivels — flowing side to side, supported by hands or not
- Hip circles and rotations into spinal twist
These types of movements help to create a well-rounded practice that supports balance, hip function, and rotational strength — all things we benefit from both on and off the mat.
Building Strength for Life
Mobility work isn’t about flashy transitions or ticking off shapes. It’s about building practical strength and awareness — so the way you move, both on and off the mat, feels more stable, capable and efficient.
There’s no need to overcomplicate it. Simple, consistent movements done with attention can make a real difference. Whether we’re rolling, swivelling, or exploring Triangle in new ways, it all contributes to a body that moves well and feels good doing it.
