Yoga for the completely inflexible?

[SplatPancake]

Just that, really — any suggestions?

I literally cannot touch my toes, my hamstrings are ludicrously tight. This is so much worse than it used to be because I’m sitting on bloody zoom all day. My lower back doesn’t move (could never do crabs bends or anything as a kid). I have a semi-corrected diastasis (should probably start by working on that…) I’ve also got a big old tum in the way

I sound delicious, don’t I?

Anyway, I’ve downloaded Asana Rebel but even the warmups seem to require a spine of jelly and abs of steel.

Any good, practical doable suggestions for getting things moving. Or flowing….?

I do an in-person yoga class where the instructor gives modifications to each asana (pose) for those that are less flexible or have e.g spine/knee issues.

If want to do online ones try Yoga with Adriene on youtube, she's very gentle and definitely beginner level.

You will get more flexible the more you do. That's the point of yoga, you will set off as stiff as a board and gradually you will find you can do more an more.

I've never tried it but Asana rebel sounds like it might be a bit more hardcore than someone wanting something a bit more entry level.

I do Yoga with Adrienne on YouTube, she gives modifications for different levels of ability, and is very encouraging.

You need to go to an actual class. A teacher will be able to guide you, everyone's body is unique and there isn't a one size fits a solution. You can try some props to support you in poses but you need a teacher to show yoi how to use them. The best style of yoga for developing safely is iyengar, if you can't find a local class you could just try out a few different local teachers until you find one you feel is helping and is teaching you in enough detail to maintain safety. You really need some basic awareness before doing Asana rebel, it's not for complete novices IMO.

All yoga is suitable for all levels, just go to your maximum in the pose. I find holding possess more effective for increasing flexibility than the flow sessions that move from pose to pose quickly.

Restorative or yin yoga would be good. You could also try a beginners Pilates class. Good instructions tailor class to all abilities

Thanks all. I live in a really small town with very few oversubscribed in-person classes, but I’ll try to get on a list. I’ll also check out the Adrienne classes.

And definitely @MassiveHoard - that’ll teach me to buy stuff off Instagram in the middle of the night when I can’t sleep

Yoga will develop your flexibility and mobility - you don't need to be flexible to start.

As others have said, find a teacher locally, or failing that, look for a live online class suitable for beginners.

You may need to try a few different styles and teachers until you settle on one you like.

You can look on their social media/websites to get an idea of the kind of things they teach first.

Enjoy it, yoga is life-changing 😊

I have a book that's called Yoga for Inflexible People. It's pretty good. You can work your way through 3 levels of ability for each pose. The authors have a good Instagram account too called inflexibleyogis.

Props help.
Having a well-warmed up body helps too.

I've done yoga on and off for years including regular phases with classes for prolonged periods and I am just naturally inflexible and my hands are loathed to get anywhere near my toes at all. I was very inflexible as a child despite years of dancing into my teenage years.

Props help.

This - especially a couple of blocks. You can sit on them when you need to be cross-legged or you can have one in each hand when bending. Straps are good too.

See if there's an Iyengar yoga class near you. They'll have lots props you can use to help get into poses comfortably, that also help your muscles release so you gradually become more flexible. You spend longer in each pose, learning good form and relaxing into it. 'Yoga with Lin and Leo' on YouTube is good (although the sound quality isn't great), and offers modified versions of the poses for less flexible people. Like others, recommend a couple of blocks and a strap. Maybe a bolster, or just a rolled-up blanket would do.

Thick books work as well.

I tried Adrienne but didn’t like it. Now using Down Dog which is free for 30 days and have now purchased the app.
I would thoroughly recommend, you can set the pace, type of yoga and each time the workout is different and seems to introduce a new pose each time.
My yoga partner can now touch toes after only being able to get hands to mid shin, after 6 weeks of a daily vinyasa flow slow 15 mins class

I literally cannot touch my toes, my hamstrings are ludicrously tight. This is so much worse than it used to be because I’m sitting on bloody zoom all day. My lower back doesn’t move

All the more reason to do something like yoga!

But maybe approach it more gently than Asana Rebel. And please please do a proper warm up. You should do some vigorous movement, but not taxing - run around the block, or swing your arms and legs around, and swing your body side to side - keep hips facing forwards and turn the top half of your body.

Basically, get the blood flowing to your limbs and through your torso - literally get your body warmer.

Then maybe do very gentle yoga, and if I were you, I'd hod poses for at least 5 deep breaths. It's amazing how you get deeper & deeper into the stretch and the muscles letting go of the tension.

Please DON'T try to touch your toes unless you bend your knees. Bend your knees and let your shoulders shake out, and hang out upside down. Instead of thinking about touching your toes, think about sending the sits bones (the bony bottom of your pelvis that you literally sit on) up to the ceiling.

And yoga is about breath, so really focus on that. It gets very calming & meditative - and I'm not really a yoga fan (much prefer dance - contempotray, jazz & ballet)

Thank you all, plenty of things for consideration here!

I had bad diasasis recti after our twins, fixed it with weightlifting using a lifting belt.
Had another baby since and can no longer touch my toes , will have to work on that. My dh is a much more experienced powerlifter than me and not flexible at all, the PT at work suggested "hot yoga" to him, I guess the hot environment really helps everything stretch.