This video is taken from the Yoga 15 Mobility series.
“Mobility is the body’s own anti-ageing agent. When you bathe each joint in nutritive and lubricative flow, you revitalise.” Scott Sonnon, martial artist
About the series
The Yoga 15 Mobility workouts are based on a style of yoga called viñyāsa or flow. In each of the routines, we move through a continuous series of poses, synchronising breath and movement. In this style of yoga, the transition between postures is as important as the poses themselves and the breath is primary. The sequences are relatively fast-paced, making this one of the most advanced challenges in the series.
You can download the full series here: vimeo.com/ondemand/yogamobilitychallenge
Benefits of mobility training
- Improves range of motion
- Lubricates the joints
- Releases tight muscles
- Circulates blood and nutrients throughout the body
- Improves cardiovascular health
- Boosts metabolism
- Improves body composition (the ratio of fat to muscle)
- Builds stamina
- Increases agility
- Improves coordination
- Enhances focus and concentration
- Boosts mood
Loss of range of motion
The main causes are:
- sitting too much
- training too hard in one (or a few) specific discipline(s)
- getting older
Poor joint mobility can cause pain, discomfort and muscle stiffness, restrict movement, increase susceptibility to injury and lead to fatigue, compromised joint health and poor posture.
The routines in this series are designed to counteract these issues by improving your range of motion at each joint. The workouts are based on sun salutations, moon salutations and lunge salutation variations that take your body through a diverse set of movement patterns – bending forward, backward, side to side, twisting, compressing, flexing and extending.
Moving smoothly through the poses circulates synovial fluid to the joints which allows the bones to glide over each other without friction. This fluid also delivers nutrients and oxygen to the cartilage, which unlike other body tissue, does not have its own blood supply.
The Mobility workouts also improve cardiorespiratory fitness – not to the level of interval training or even steady state cardio but to a significant degree. As you raise your heart rate, your VO2 max – how efficiently oxygen enters your lungs, moves into your bloodstream, and is used by your muscles – increases. Unlike slower forms of yoga, in which the focus is on increasing flexibility and promoting relaxation, this type of yoga increases the fitness of your heart, lungs and blood vessels, whilst boosting your metabolism and improving body composition.
Focus and concentration
The speed and complexity of the Mobility workouts means that they have significant cognitive as well as physical benefits. The level of concentration required in flow yoga strengthens networks in the brain that control mental efficiency, making these workouts great for improving concentration, focus and alertness.
Flow yoga demands that you pay full attention and stay focussed to keep up with the quick succession of poses. As it's harder to get lost in thought, the routines become a form of moving meditation. The steady cycle of inhalations and exhalations provides you with an engaging mental focal point. Mental chatter falls away and your mind becomes calm and clear. Try to focus on your breath and the sensations in your body to help you stay present.
Take the Mobility Challenge
If you want to hone your yoga skills, increase your joint mobility and improve your focus and concentration, you can download the full series here:
You can DOWNLOAD the Yoga for Mobility series here:
And FOLLOW me on Instagram @yoga15abi for more free resources to help you increase your suppleness.