While we’ve moved beyond the days of believing yoga is some kind of woo-woo practice reserved for incense-loving hippies, there’s still a lot of misunderstanding about what yoga actually is—and what it can do for your body and mind. Yoga isn’t just about flexibility or finding your zen (though those are nice side effects). It’s a practical, science-backed approach to maintaining your physical health, nervous system balance, and emotional wellbeing.
From increasing joint mobility to improving posture, supporting immune health, and even reducing inflammation, the benefits of yoga are well-documented. And while it’s not a miracle cure, it is one of the most accessible, sustainable ways to keep your body moving well into later life. Mobility and flexibility often get lumped together, but they’re not the same thing—and they’re both crucial for healthy, pain-free movement as we age.
What’s The Difference Between Flexibility & Mobility
Flexibility is the ability of your muscles to lengthen or stretch. It’s what most people think of when they picture someone doing the splits or reaching their toes.
Mobility, on the other hand, is about your joints—specifically, how freely and smoothly they can move through their full range of motion. It includes strength, control, and coordination, not just stretchiness.
So, you can be flexible but not mobile (e.g., you can stretch your hamstrings, but still struggle to squat or twist comfortably), and vice versa.
Yoga done well improves both—helping you build strength and spaciousness, control and ease. As you age, mobility and flexibility help you stay independent, prevent injury, reduce pain, and keep doing what you love—without stiffness or fear. And while yoga isn’t just about flexibility or improving your mobility and suppleness, it may be one of the most powerful ways to support your long-term health and vitality.
The Many Faces of Yoga
Yoga is not one-size-fits-all. In fact, different styles serve different purposes—some more dynamic, some more meditative, some more restorative. The most important part of this is that you find a style that works for you and do your best to keep consistent. Here are a few of the most popular types:
Vinyasa or Flow Yoga: Movement linked with breath. This is a more athletic, fluid style that builds strength, balance, and cardiovascular endurance.
Yin Yoga: Slow, deep holds targeting the fascia and joints. A practice of stillness and surrender, Yin supports deep flexibility and emotional release and is a more ‘meditative’ style of practice. A great style if you do a lot of intense exercise or high impact training.
Hatha Yoga: A foundational style focusing on breath and alignment. Often slower-paced, it’s great for beginners or those looking to reconnect with the basics.
Restorative Yoga: Deep relaxation using props and support. This style activates the parasympathetic nervous system—your body’s rest and repair mode.
Power Yoga: A strong, dynamic practice designed to build heat, strength, and stamina. Less traditional and often practiced in a heated room for extra oomph. The heat can often make postures more accessible.
Whichever style you choose, yoga is one of the most effective ways to improve both mobility and flexibility—not just because of what it stretches, but because of how it moves the body. Each posture is designed to take your joints through their full, natural range of motion—hips, shoulders, spine, ankles, and more—keeping them healthy, nourished, and functional. Unlike passive stretching, yoga builds active flexibility, teaching you how to support your range with strength and control. You’re not just hanging out in a stretch—you’re breathing, engaging, and building a more resilient body from the inside out.
What makes yoga even more powerful is how it helps undo the imbalances of modern life. Tight hips from sitting, hunched shoulders from screens, weak glutes from inactivity—yoga gently rewires these patterns by strengthening what’s underused and softening what’s overworked. Add in mindful breathing, which calms the nervous system and allows deeper release, and you’ve got a practice that helps not only your muscles and joints but your whole body move with more ease and freedom. Flexibility isn’t just about reaching your toes—it’s about being able to move well, feel strong, and stay agile through every stage of life.
It’s really important that you realise you don’t have to be flexible to start yoga, believing this is like thinking you need to be clean before you take a shower. Consistency is key – your joints didn’t stiffen up overnight, so it will take time for them to loosen and open. If you keep practicing, you will become more flexible—and not just physically. Over time, yoga helps us soften the rigidity in our bodies, minds, and hearts. It teaches us how to meet change with grace, how to bend without breaking, and how to live with more ease in our own skin.
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