Nurturing Balance: Safe Yoga Practice for Hypermobile Individuals

Yoga is a beautiful practice that promotes flexibility, strength, and mental well-being. For most individuals, achieving increased flexibility is a desired outcome. However, for hypermobile people, who have naturally flexible joints and ligaments that extend beyond the average range, finding a safe and balanced yoga practice becomes crucial. Hypermobility can increase the risk of injury and strain, making it essential for such individuals to approach their yoga practice mindfully. In this blog, we will explore helpful tips and modifications to ensure that hypermobile individuals can embrace the benefits of yoga while keeping their practice safe and sustainable.

Mindful Alignment:

Hypermobile individuals need to focus on proper alignment in each yoga pose. This means avoiding overextension of joints and relying on the muscular engagement to support the body. Instead of pushing into deep stretches, concentrate on maintaining stability and activating the muscles around the joints.

Strength Building:

To support the increased flexibility, it is essential to develop muscular strength. Incorporate strength-building exercises into your yoga routine, such as holding plank variations, Warrior poses, and balancing postures. Building strength will provide a protective shield to the joints and reduce the risk of injury.

Limiting Range of Motion:

Avoid pushing your body to extremes in each pose. Instead, practice controlled movements within a comfortable range of motion. Over time, you may notice that your range increases naturally, but it's essential to respect your body's boundaries.

Prop Utilization:

Props are valuable tools for hypermobile individuals as they provide support and help maintain alignment. Props like blocks, straps, and bolsters can assist in achieving proper alignment and prevent overstretching. For example, use a block under your hand in Trikonasana (Triangle Pose) to maintain a stable foundation.

Engage the Core:

A strong core acts as a stabilizer for hypermobile individuals, protecting the lower back and other vulnerable areas. Integrate core-focused exercises into your practice and engage your core in every pose to enhance stability.

Avoid Overarching in Backbends:

Hypermobile individuals may naturally deepen backbends, but this can strain the lower back. Instead, focus on lengthening the spine and engaging the glutes and hamstrings to support the backbend without overarching.

Practice Mindful Transitions:

Pay attention to the transitions between poses as they are critical moments where injuries can occur. Move mindfully and with control, avoiding sudden jerky movements.

Listen to Your Body:

Develop body awareness and learn to differentiate between sensation and pain. If a pose causes discomfort or pain, back off and modify accordingly. Respect your body's signals and avoid pushing yourself into poses that don't feel right.

Yoga is a journey of self-discovery and self-care, and for hypermobile individuals, it becomes even more essential to practice with awareness and mindfulness. Embrace your unique flexibility while prioritizing stability and strength to keep your yoga practice safe and enjoyable. Remember that progress in yoga is not measured by extreme flexibility, but by how well you balance strength and flexibility in a way that supports your overall well-being. With a mindful approach, you can find harmony in your yoga practice and experience the profound benefits it has to offer.

Written By Susan Walker