Flexibility and Mobility Yoga Practices
True flexibility is not about forcing your body into a shape, but about how safely and consistently you get there. These targeted sequences help release daily tension and improve your range of motion, dheere-dheere (slowly-slowly).
If you are working towards your center splits (Samakonasana), holding preparatory poses like this one is essential. Using a block for support can help you stay in the stretch longer, which is the key to unlocking flexibility in your adductors.
Upavistha Konasana is a boon for women, as it allows life energy, or prana, to move freely in the pelvic region. If you are not yet flexible, I show how to use props like a bolster and block to support your body and still receive the benefits of the pose.
This is a very safe and effective way to gain flexibility in your hamstrings and release tension from the spine. The side-to-side movement in this forward fold variation allows for a gentle, lengthening stretch.
This exercise helps build active range for backbends. By lifting the chest and legs off the floor with interlaced hands, you strengthen the entire posterior chain of the body, which is crucial for supporting deeper backbends safely.
Here is a simple technique using a chair to make your back stronger. This variation of a reverse plank strengthens all the muscles around the lumbar spine, preparing your body for more advanced backbending asanas.
This is one of the best stretches for your side body and it feels good immediately. Using a table for support, you can get a deep stretch through the QL muscle and intercostals, which is perfect for releasing stiffness from sitting.
Here is an easy and effective stretch for your hips, back, chest, and shoulders all in one. This gentle twisting motion on the floor is a great way to unwind and release tension throughout the upper body and hips.
About this collection
If you are feeling stiff from a long desk job, do not rush into deep stretches. I often see students pushing past their limit and causing more harm than good. Start by using simple props like a block or a chair to support your alignment. This allows you to hold the pose long enough for your muscles to actually release without triggering a panic response in your nervous system.
Building Mobility the Right Way
Flexibility is rarely just about stretching. In my classes in Pitampura and online, we focus on active range and stability. When you are stiff, your body often guards against movement. By using props like cork blocks, straps, or even wall-mounted ropes in my studio, we can remove that defensive tension. This allows you to safely access deep stretches in the hamstrings, spine, and shoulders.
My Approach to Alignment
I focus heavily on the anatomy of the movement. Whether we are practicing Hatha or Ashtanga, the goal is always to keep you injury-free. For example, when targeting the QL (Quadratus Lumborum) muscle to relieve back pain, we use controlled, lateral movements rather than aggressive bending.
Who This Is For
- Desk Workers: If you spend hours sitting, your hip flexors and shoulders are likely tight. We use specific routines to reverse that slump.
- Beginners: If you have never touched your toes, that is perfectly fine. We use modifications to make sure you get the benefits of the pose from day one.
- Advanced Practitioners: If you are working on splits or deeper backbends, we focus on strength-based drills that ensure your muscles are strong enough to support your new flexibility.
Why Practice With Me?
I teach small batches of 8-12 students. This size allows me to provide hands-on alignment corrections. You are not just following a video; you are learning how to adjust your own body to build real, functional strength. My philosophy is simple: there is no race. We move at your pace, using the breath as our guide to open up the body.
Rajat Dua
I am Rajat. I believe yoga is not about being perfect, but about showing up and tuning into your breath. Whether you join me in my Pitampura studio or online, my goal is to help you move without pain and find that calm, steady feeling in your body.
Looking for a specific practice?
Search for specific yoga styles or health goals within my sessions.
More from Yoga Classes for All Levels by Rajat Dua