The physical portion of yoga practice, specifically the practice of āsanas (poses) can develop both your strength and your flexibility.  But what is the distinction between these two qualities, why are they important, and how can we use āsana practice to access them?  The qualities of strength and flexibility manifest both on the physical plane and on the mental plane.  A physically strong body can withstand force, just like a strong mind.  A flexible body can move freely, and a flexible mind is likewise able to respond to change.
 

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Strength is the ability to generate movement when faced with resistance; the greater the resistance, the greater the strength needed.  In āsana practice, the resistance is your own body weight – your muscles, bones, and connective tissues are facilitating the movement of your body in opposition to the weight of your body.
 

Flexibility is the range of movement around a joint.  Increasing the range of movement for a joint is achieved by the lengthening of both the muscles and the connective tissues (including tendons, ligaments, and fascia) surrounding the joint.  It is important to note that there are limits to the flexibility each joint has; on account of both the joint type, but also inherited variance – we are not all created equal.  People often compare how flexible they are with others in the class, but there will always be limits to the depth we can achieve with certain āsanas on account of our own unique body.

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When moving through a physical yoga practice it is important to develop both the qualities of strength AND of flexibility in the body. 

The quality of the specific muscles and tissues surrounding each joint must also be balanced relative to each another; to enable them to work in harmony to ensure the correct positioning of the joint.  Too much emphasis on strength will restrict the joint’s range of movement; too much emphasis on flexibility will lead to joint instability.  Imbalance leads to injury.
 

Certain āsanas lend themselves more to strength building, such as the standing āsanas, arm balances, and backbends.  In these āsanas, it is important to pay close attention to the alignment of the body and the positioning of the joints, as the joints lowest to the ground will be bearing the body’s weight.  There are other āsanas that have a greater focus on flexibility, such as forward folds and hip openers.  With these āsanas, we must be sure that the muscles and connective tissues are warm before we practice them.  We must also not push ourselves too much into these āsanas, particularly when we feel sensations in our joints – this indicates that the stretch is occurring in the joint and not the muscle – this is not a healthy way to practice.
 

“Life isn’t about waiting for the storm to pass; it’s about learning to dance in the rain.”  (Vivian Green)

The physical development of strength and flexibility also plays out within our mental space.  As we develop physical strength and flexibility, we discover new capabilities within ourselves.  We push our perceived limits and expand our understanding of ourselves.  Yoga practice teaches us dedication, consistency, focus, responsiveness, and adaptability.
 

Like the body, a healthy mind has a balance between strength and flexibility.  If we are too strong-minded, we can be unmoving; too flexible, and we can lose our sense of self.  This life comes with struggle, and through a balanced yoga practice, we prepare our body and mind to have the capacity for power and courage as equally as the capacity for openness and forgiveness.
 

Image source: Hans-Jörg Aleff