The difference between mobility & flexibility

Yoga is a great way to improve mobility and flexibility. In everyday language, mobility and flexibility are often equated, although these two terms mean different things. Flexibility refers to the maximum ability of a muscle and its surrounding ligaments and tissues to stretch. It describes the maximum passive range of motion (how far can I “push you into” a position?). Mobility, on the other hand, refers to the ability of the joints to move to their full extent and thus describes the active range of motion (how far can you actively with control go into a position?).

A person can be very flexible but still have limited mobility due to weakness or stiffness in the joints. Only the combination of flexibility and strength results in high mobility. In yoga, long-held, passive positions that use our own body weight to go deeper into the stretching over time can be used to work on flexibility (e.g. Yin Yoga). When asanas are kept active and only movements are performed that the practitioner can still actively control, we are working on mobility.

My favorite example of this is a split. There are many yoga practitioners who, after a proper warm-up, are able to slip into a split using their body weight (flexibility). Very few, however, are able to slide in and out of the splits in a controlled manner without using their hands (mobility).

My classes primarily encourage work on mobility, as most people have a much higher level of flexibility than mobility. Only once the mobility range of motion is coming closer to the flexibility range of motion, it makes sense to work more on flexibility again. Controlled movements can be carried out safely, thus preventing injuries. However, "hanging into", "pushing/pressing into" our flexibility is usually a compensatory strategy that we use instead of the active and genuine range of motion. This compensation can lead to injuries as the motion cannot be controlled and tendons or ligaments might be overstretched.

For this reason, in my yoga classes you will actively practice asanas to gently build strength and expand your active range of motion.

My classes primarily encourage work on mobility, as most people have a much higher level of flexibility than mobility. Only once the mobility range of motion is coming closer to the flexibility range of motion, it makes sense to work more on flexibility in my opinion, because controlled movements can be carried out safely, thus preventing injuries. "Hanging in", "pushing in", "pressing into" your flexibility is usually a compensation strategy that we use to compensate for a missing, active range of motion and can lead to injuries as the motion cannot be controlled. For this reason, in my yoga classes you will actively practice asanas to gently build strength and expand your active range of motion.

My cuing and adjustment of asana alignment also ensures that you will work mostly on your mobility. For example, the alignment of the pelvis in the warrior poses or the activation of the arm and shoulder muscles in Adho Mukha Virasana (stretched child pose) as well as the use of props to maintain certain lines of movement, e.g. when lifting and lowering the heels in Tadasana (mountain pose). If you are ready to work on your mobility, my classes are for sure a good choice.