Yoga to increase flexibility

[Anonymous]

I'm in my early 50s (F), and started practicing yoga 1-2 times a week this year. My upper body is definitely getting stronger (didn't expect that since I strength train 3x a week and have for the last 10 years), but my flexibility has not improved. How long does it take to see an increase in flexibility? Or is lack of flexibility largely innate?

[Anonymous]

I think you're starting late and it is inate but with time you should improve.

[Anonymous]

You are born with an individual body so you will increase flexibility or strength within reason; don't expect to move like a gymnast one day. --- from a fairly stiff yoga teacher with 25 years of experience.

[Anonymous]

1-2 days isn’t enough if you really want to improve flexibility, you are basically just doing recovery work from your weight lifting. Do 3 days a week if you can, I know it will challenge your schedule with weight training, but 3 days a week is the magic number. Once your body reaches a high degree of flexibility you can cut it back to two.

[Anonymous]

Yoga isn't really going to increase your flexibility, and doing it only once or twice a week certainly isn't go to help. You need to be working on active mobility and taking classes that focus on end range of motion.

[Anonymous]

OP- Are you flexible to start with? At 50 the body is going to lose some flexibility. There is a point at what you are not going to get it back. If, however, you have excessive inflexibility at 50, yoga should help, even at two days a week. You may want to work with a physical therapist or trainer to determine which poses you should focus on. There are actually some great Instagram or YouTube is on hip mobility stretches that are better than many popular yoga positions.

[Anonymous]

Anonymous wrote:Yoga isn't really going to increase your flexibility, and doing it only once or twice a week certainly isn't go to help. You need to be working on active mobility and taking classes that focus on end range of motion.

I disagree, It definitely helps with flexibility. It took me a while to have increased flexibility and to learn that holding a pose a longer or really settling into a pose dramatically helped. Also outside of classes do a short practice each morning and or evening of 10-15 minutes will help dramatically. Maybe alternate between the yoga aspect and a short stretching routine. You can find some shorty yoga and stretching routines on YouTube.

Another option you may want to consider for faster results is PT. Talk to them about your mobility and flexibility to concerns. I have had hour long PT appointments that are nothing more than just being on a table while being stretched.

As you progress I would also, highly recommend get deep tissue massage or if you can handle it muscle scrapping every month or two.

[Anonymous]

OP here. I have never been flexible. I'm not expecting any miracles, but I would like to do the following 2 things that most people in yoga class (even the men) can do: (1) touch the floor in forward fold without bending my knees (just my fingertips!); and (2) Hindi squat with my heels touching the floor.

[Anonymous]

Anonymous wrote:OP here. I have never been flexible. I'm not expecting any miracles, but I would like to do the following 2 things that most people in yoga class (even the men) can do: (1) touch the floor in forward fold without bending my knees (just my fingertips!); and (2) Hindi squat with my heels touching the floor.

You can do this. What you need to be aware of in 1 is that overly aggressive attempts to reach this goal will spur you to bend forward using any mobility you can find in your SI, which is a fixed joint and not supposed to be mobile. If you find yourself with low back pain (which will be located in a place that makes people say "sounds like sciatica," you did it to yourself by trying to pursue touching the floor in forward fold. Take it easy.

A full squat is a different story because the SI joint is in its neutral position there. the best training for squatting is squatting. Add time every day until you get to 10". Then remove height from under your heels until they are flat.

[Anonymous]

Pilates can help with this too

[Anonymous]

Anonymous wrote:Yoga isn't really going to increase your flexibility, and doing it only once or twice a week certainly isn't go to help. You need to be working on active mobility and taking classes that focus on end range of motion.

Can you give some examples? Thanks!

[Anonymous]

Anonymous wrote:

Anonymous wrote:Yoga isn't really going to increase your flexibility, and doing it only once or twice a week certainly isn't go to help. You need to be working on active mobility and taking classes that focus on end range of motion.

Can you give some examples? Thanks!

Pilates

[Anonymous]

Some yoga studios actually have classes just geared to ward flexibility and being able to touch your toes