Static Stretching and Your Yoga Practice

Yoga practitioners (especially those who practice yin yoga) have felt the magic of holding poses like forward folds or pigeon, noticing how their body opens and the mind calms. If you practice yoga under my guidance, you have probably heard me talk about the amazing effects I've experienced through a regular practice of yin yoga, especially whilst healing from traumatic injuries and many surgeries that lead to stiffness due to scar tissue.

When the body experiences traumatic injuries (e.g., cuts, burns, fractures) or surgeries, it initiates a complex healing process that often results in the formation of scar tissue. Scar tissue is the body’s way of repairing damaged tissue, but its structure and function differ from the original tissue, which can impact mobility, sensation, and overall function.

Yin yoga, passive static stretching supported me during the months I could barely move and allowed me to not lose my former flexibility but to regain mobility where I had lost it, which is why I'm happy to share how this happens with research that backs up some of what yin yogis have known for a while.

A new study, “Mechanisms Underlying Range of Motion Improvements Following Acute and Chronic Static Stretching” (published April 2025), dives into how static stretching—the kind we do in yin yoga -improves flexibility.

The research found that:

Regular Stretching Builds Comfort in Poses: The study reviewed 65 studies with over 1,500 people and found that consistent static stretching (over weeks or months) significantly improves your range of motion. This happens because you get better at tolerating the sensation of stretching, not because your muscles physically lengthen. In yoga, this means holding poses like Seated Forward Bend regularly can help you sink deeper into stretches over time, feeling less resistance.

One Session Can Make a Difference: A single stretching session can lead to reduced muscle stiffness and improve flexibility right away, though the effect is smaller and temporary.

It’s About Your Mind, Not Just Muscles: Your brain and body learn to relax into poses, not just your muscles stretching further. In other words, flexibility gains are about your nervous system adapting making you more comfortable with the stretch.

Consistency Beats Intensity: A regular practice allows you to become more tolerant to sensations induced by the stretch and this can gradually reduce muscle tightness, making poses feel smoother over time.

Universal Benefits: These improvements apply to everyone, regardless of age and gender.

Holding poses mindfully, trains your body to become more tolerant to sensations and your mind to stay present. It’s not about forcing deeper stretches but about building a sense of ease over time, aligning with yoga’s balance of effort and ease (Sthira-Sukha).

References:

Optimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate Meta-regression https://pubmed.ncbi.nlm.nih.gov/39614059/  

Mechanisms Underlying Range of Motion Improvements Following Acute and Chronic Static Stretching: A Systematic Review, Meta-analysis and Multivariate Meta-regression https://pubmed.ncbi.nlm.nih.gov/40180774/

Want to dive deeper? Join our **Nurture Your Nature Yoga & Ayurveda Retreat** in the Cotswolds, where we’ll explore practices that create balance in the nervous system and Ayurvedic tools to enhance ease and live in harmony. Learn more at https://www.yogabasingstoke.com/nurture-your-nature-yoga-retreat-cotswold).