Gemma Murphy Yoga

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.

A little moment to pause and appreciate

Today is International Yoga Day, and also the summer solstice—the longest day of the year. A lovely combination really: a moment to notice the light (outside and in), and maybe check in with how we’re feeling.

International Yoga Day was set up by the United Nations back in 2014, to recognise the benefits of yoga and encourage more people to give it a go. Since then, it’s been celebrated all around the world in different ways—some big and bold, others small and simple.

Join Me at Houlton Family Day – Saturday 28th June

I’m really looking forward to being part of Houlton Family Fun Day in Rugby on Saturday 28th June, and I’d love for you to join me!

At midday, I’ll be leading a feel-good, stretchy 30-minute flow in the Barn – suitable for all levels, whether you’re brand new to yoga or have been practising for years. It’s a chance to breathe, move, and enjoy a moment of calm in the midst of a vibrant community day. Bring your mat and come along for a joyful mini-practice.