Flexibility in Yoga: Myths, Truths, and a Balanced Approach
Flexibility often becomes a focal point in yoga, but it’s frequently misunderstood. Whether you’re a seasoned practitioner or just beginning, it’s important to approach flexibility with clarity, care, and context. In this blog, we’ll debunk common myths, explore why stretching is essential, discuss the hamstrings’ role in yoga (and the dreaded “yoga butt”), and emphasise the importance of slowing down to balance stability and flexibility.
Myth: You Need to Be Flexible to Practice Yoga
One of the most persistent misconceptions about yoga is that it’s only for the naturally flexible. This myth not only discourages beginners but also places unnecessary emphasis on hypermobility over functional movement.
Flexibility is not a prerequisite for yoga; it’s a potential benefit of regular practice. Yoga is about fostering a balance between strength and mobility, which means building both flexibility and stability over time. Your journey on the mat should honour your unique anatomy and needs rather than aiming for “picture-perfect” poses.
Why Stretching Matters
Stretching plays an essential role in maintaining healthy movement patterns and preventing injuries. It helps improve circulation, reduces stiffness, and promotes joint health. However, it’s important to distinguish between passive stretching (holding a position for an extended period) and dynamic stretching (moving through a range of motion with control).
Dynamic stretching, often used in yoga, warms up the muscles, prepares the body for movement, and can lead to more sustainable flexibility gains compared to static stretches alone. Additionally, mindful stretching with a focus on alignment prevents overextension, particularly in vulnerable areas like the hamstrings and hips.
Hamstrings and the Yoga Butt Phenomenon
Tight hamstrings are a common concern for many students, often exacerbated by prolonged sitting or repetitive activities like running. Overzealous attempts to “lengthen” the hamstrings can lead to injuries, including the infamous “yoga butt,” a term for high hamstring tendinopathy caused by overstretching or lack of control during forward folds.
To protect the hamstrings, it’s essential to build strength alongside flexibility. Engaging the surrounding muscles, maintaining proper alignment, and avoiding forcing your range of motion are all key. Remember, flexibility is not about pushing boundaries but cultivating ease and resilience.
Why Slowing Down is Key to Building Flexibility
In our fast-paced lives, slowing down can feel counterintuitive. However, when it comes to improving flexibility, patience is essential. The nervous system plays a significant role in flexibility, as it governs how much tension your body holds and releases. Rushing through stretches or ignoring discomfort can create resistance rather than relaxation.
A slower, more intentional approach allows your body to adapt and signal safety to your nervous system. This, in turn, enables muscles to release tension and achieve a deeper, sustainable stretch. Practices like restorative yoga can be especially beneficial, as they encourage relaxation and support gradual lengthening of tissues over time.
The Connection Between Stability and Flexibility
Stability and flexibility are two sides of the same coin. True flexibility arises from a stable foundation, particularly in the hips. Without stability, flexibility becomes more about laxity, which can lead to joint strain or injury.
By focusing on stability in the hips—through core engagement, controlled movement, and postures like the 90/90 low lunge—you can safely explore greater range of motion. Strengthening stabilising muscles ensures that the joints are supported, making flexibility functional and beneficial rather than risky.
The Benefits of Dynamic Stretching and the Role of Fascia
Dynamic stretching combines movement with stretching, engaging muscles through their full range of motion. This approach increases blood flow, warms up the body, and promotes joint mobility. In yoga, dynamic stretches like flowing through low lunges or gentle spinal twists prepare the body for more static poses while improving flexibility in a functional, active way.
Unlike passive stretching, dynamic stretches require muscle activation, which builds both strength and mobility. They also encourage better proprioception (awareness of your body in space), an essential element of injury prevention.
Flexibility isn’t just about muscles—it’s also influenced by fascia, the connective tissue that surrounds and interweaves through our entire body. Fascia provides structural support, helps transmit force between muscles, and plays a key role in mobility. When fascia is hydrated and adaptable, movement feels smooth and unrestricted. However, when it becomes stiff due to inactivity, poor movement patterns, or stress, it can limit flexibility and contribute to discomfort.
Unlike muscles, fascia responds best to slow, sustained stretching and movement. This is why rushing through stretches or forcing flexibility can backfire—it doesn’t allow the fascia time to adapt. Myofascial techniques like rolling, gentle traction, or dynamic stretching help keep this tissue healthy, promoting long-term mobility.
In yoga, mindful movement and controlled stretching encourage the fascia to become more pliable while maintaining structural integrity. By incorporating diverse movement patterns—rather than only static stretching—we can support both flexibility and resilience in the body.
Conclusion
Flexibility in yoga is not about how far you can stretch but how well you can move with ease and control. By prioritising stability, slowing down, and incorporating dynamic stretches, you can foster sustainable flexibility that supports your overall well-being.
Approach your practice with patience and curiosity, respecting your body’s limits and celebrating progress—no matter how small. After all yoga is not about the pose but the journey your body embarks on.
