So when it comes to flexibility, we often think about the joints and range of motion. Joints and the way they are biologically “constructed” have a lot to do with your level of flexibility. For example in the hips the angle the of ball at the top of the femur bone of the leg has a lot to do with your range of motion and hip flexibility. I am a person who could try, and practice, for many years and I will never be able to do a split because of my anatomy.
As we age however, this seem to get even tighter and less fluid. Its because the synovial fluid in our joints begins to lessen. But it is also that the fascia, the white film-like membrane that wraps the muscles, has a limit.
So how to become more flexible to mitigate this impact of aging, relieve pain and feel that lightness in your joints that you have when you were younger?
Yin yoga. Have you heard of it? It’s not that popular in the media but it’s a powerful practice. I wrote about it before and when it comes to flexibility, yin yoga is where it’s at.
The quick explanation of Yin Yoga by one of my favorite yin yoga teachers, Bernie Clark, is “Yin Yoga targets the connective tissues, such as the ligaments, bones, and even the joints of the body that normally are not exercised very much in a more active style of asana practice.”
The active style of yoga which works muscles is referred to as yang style yoga. Yin is the opposite. It’s slow, steady and allows time for you to melt into gravity over 1-5 minutes in each pose. It’s not as easy as it sounds. Holding these postures takes courage and the ability to let go. Surrender is often so much harder than pushing. Most of us are very good pushers.
Yin can also be a fabulous practice on the days where the heat is too much and you are bone tired and your day has melted your energy or you’re on a rest day from some other more strenuous activities like training for that upcoming 5K or summer marathon.
How to learn more about yin? There are two teachers that have paved the way of Yin Yoga. Paulie Zink is the first one. At first glance he looks like Houdini in his all black attire and moustache. Then you see him stretch, try it yourself, and realize he is magical. At least his body is beyond flexible. Don’t let his cover put you off. Work with what he offers at your own pace and there can be great benefit.
Here are a few Yin Yoga Practices that Paulie Zink guides for in a chair.
https://youtu.be/d9T7inJdBaI
https://youtu.be/fH9igiXN-Js
https://youtu.be/447H7yNswHs
Want to try a Yin practice at home?
Here is Bernie Clark, a little more mainstream. Enjoy!
https://youtu.be/-fLBPmquFU4