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Like many yoga teachers, I’ve been reasonably flexible my whole life. Not flexible within the “tuck each feet behind the top” sense, but I’ve at all times needed to work harder on creating strength and stability than on increasing my range of motion. Actually, I find that deep static stretches at my end range can actually create joint stiffness, even pain, the subsequent day.

For that reason, a number of years ago I essentially stopped “stretching.” Which doesn’t mean that I purely work strength. As a substitute, the gentler side of my practice focuses, not on flexibility for its own sake, but on these three goals:

1. Maintaining mobility

Like most of us, I get up within the morning feeling just a little tight. A part of the rationale for morning stiffness is that our fascia tends to dehydrate overnight, becoming more solid and fewer gel-like in its structure. Smooth, gliding movements encourage these sliding surfaces to maneuver more freely, to interrupt up light adhesions between tissue layers, and to warm and lubricate joints. And so they feel great. My morning practice often starts with gentle flow to unlock restriction and open up my normal range of motion. I like joint rotation, rippling between Marjaryasana (Cat Pose) and Bitilasana (Cow Pose), flowing twists, and side bends.

2. Balancing range of motion

Over years of yoga practice, I’ve noticed that certain poses are easier for me to maneuver into than others. For instance, I can fold forward into Upavistha Konasana (Wide-Legged Forward Fold) with little or no preparation, but sitting in Virasana (Hero Pose) is difficult for me regardless of where I’m in my practice. It’s easy for me to externally rotate my hips. To balance that I be sure each practice includes poses equivalent to Virabhadrasana III (Warrior Pose 3) and Crescent Lunge that require internal hip rotation.

My left hamstring is noticeably tighter than my right, so I frequently practice asymmetrical poses that only lengthen one leg at a time like Parsvottanasana (Pyramid Pose) and Janu Sirsasana (Head-to-Knee Forward Bend). All of us have these imbalances, so it’s helpful to make use of our practice time strategically to equalize tension around our joints and to balance left and right sides, relatively than attempting to deepen into poses that naturally come easy.

3. Releasing tension

Once we get stuck in the identical position or movement pattern, our muscles and fascia are inclined to tighten up around that shape. Take into consideration how you’re feeling if you get up after sitting for hours at the pc or on an extended drive. The body intends this transformation to be helpful—to cut back the trouble required to carry a position—however the final result is a sense of stiffness, reduced range of motion, and potentially restricted blood and lymphatic flow.

I’ve found gentle, long-held stretches (especially supported on props) and myofascial release with tennis or massage balls to be very helpful in unraveling postural tension. After I can, I finish the day with a few these form of poses to release the strain of the day, even when it means doing them once I get into bed. For instance, lying down with a small pillow or rolled hand towel under my mid-back (at bra band line) feels great to dissolve tension within the chest and the front of the shoulders. A reclined single-knee twist with a pillow propping my bent knee is a restful approach to unwind muscular habits across the spine. The important thing here is to search for a sense of release or leisure, relatively than a stretching sensation.

I could never have the option to tuck my feet behind my head but, with this approach, I hope to enjoy a healthy and balanced body for a few years to return.

Related:  Every little thing You Must Know About Fascia and Yoga

This article has been updated. It was originally published on July 31, 2017.

About Our Expert
Rachel Land, E-RYT 500, is a yoga teacher, author, and teacher trainer based in Queenstown, Latest Zealand. Having accomplished extensive study in anatomy, physiology, sports training, and therapeutics, she is a 1000-hour Yoga Medicine® Therapeutic Specialist. She runs workshops and anatomy trainings, and co-teaches Yoga Medicine®  orthopedic modules in addition to vinyasa, Yin, and one-on-one yoga sessions.