Mobility & stability

WHY MOBILITY MATTERS
It feels good to move well – with control, ease, and access to your full range of motion. When range of movement decreases, it doesn’t just affect exercise – it impacts the quality of daily life and your ability to do the things you love. Mobility allows your body to keep functioning well as you age, so you can stay active and continue to enjoy a full, capable life.

Mobility plays a central role in joint health, tissue resilience, and overall strength. When joints aren’t regularly taken through their full range, they gradually lose function. Over time, the body compensates for these restrictions, which often leads to chronic pain or discomfort. Maintaining range of movement is also key for injury prevention, as limited movement makes joints more vulnerable to strain. Keeping the body moving fluidly supports everyday actions like getting up, sitting down, and moving with ease.

WHY STABILITY MATTERS
To fully support the body, mobility needs to work in partnership with stability. Strength provides stability. While mobility allows you to access your full range of movement, stability protects the joints, and distributes load evenly. When the body encounters stress, it will always look for the weakest link, so building strength helps prevent overload in more vulnerable areas. At the same time, flexibility without strength leaves joints unsupported, which is why range with control is so important.

THE BALANCE OF BOTH
Flexibility, mobility, strength, and stability are all interconnected. Too much focus on strength without mobility reduces range of motion, while too much mobility without strength leads to a lack of control. When both are developed together, the result is functional strength, greater resilience, and a reduced risk of injury. Posture is a simple example of this relationship: mobility allows you to move into good alignment, while strength allows you to maintain it. The body works more efficiently when both are present.

STRENGTH TRAINING + FLEXIBILITY
There’s a common misconception that strength training reduces flexibility, but when done well and balanced with yoga, it actually improves it. Strength training helps you control your range of motion rather than limit it, creating more stable and supported movement both in yoga and in daily life.

The more you actively move through, and control, range of motion the more your nervous system maps new motion territory. When you are more active, mobile and strong in these ranges your nervous system feels supported and allows for muscle stretch. Which is why mobility work and strength training go hand in hand.

I’ve been practising yoga for over 30 years, and in the past three years I introduced strength training into my weekly routine to support my regular practice. It has completely changed how my body feels. My practice is now stronger and more controlled, and I’m injury-free in areas that used to be problematic, like my hamstrings and glutes. This has allowed me to safely work on my range of motion again, and enjoy my yoga practice with far more confidence and resilience. Strength training should not replace yoga, and yoga should not replace strength training. Doing both is the key to mobility, stability and longevity.

Mobility + stability = the formula for life

EXPLORING STABILITY & MOBILITY IN YOUR PRACTICE
This sequence begins in the first row with a full-body warm-up close to the ground, giving your hips, shoulders, and spine plenty of opportunities to gradually warm up and access optimal active range of motion.

The second and third rows introduce two standing flows. The first begins from a low lunge, helping to anchor the hips and create more access to spinal movement. The second-last pose, Runner’s Lunge, can be challenging for those with tight hamstrings. You can stack extra props under your hands, or keep your hands on your hips and gently lean forward until you feel a light stretch along the hamstrings. The second standing flow in row three offers plenty of challenges to build full-body strength and stability.

Finally, the sequence brings you back down to the ground for some cool-down mobility work to help ease out any remaining tension.

ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:

• Use your breath to slow down your movement and squeeze every bit of goodness out of each pose. Inhale is indicated with a ‘+’, exhale is a ‘-”.

• Pause and squeeze your working muscles at your end ranges to access your active range of movement and build strength.

• Repeat the two standing flows for two or three rounds per side, stepping right leg forward first then left leg.

• Give yourself at least 5 mins in Savasana to transition back into your day.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Hit refresh

Join me on Stronger You For Life to practice my new HIT REFRESH sequences. For 50% off your first month use YOGARU50.

WHEN YOU NEED IT ALL
There are days when the body doesn’t need intensity or extremes – it simply needs attention. A chance to move, to breathe, and to reconnect. This sequence is designed for exactly that kind of day: when you want to hit the reset button and give yourself a little bit of everything.

Rather than focusing on one area in isolation, this practice weaves together full-body mobility and stability, with particular care given to the hips, shoulders, and spine. These are the regions that so often carry the residue of modern life – long hours sitting, repetitive movement patterns, and the subtle build-up of tension. By moving them in a thoughtful, integrated way, we create space not just physically, but mentally too.

The sequence is intentionally “jam packed,” but not in a rushed or overwhelming sense. Each element has a purpose. Each transition builds on the last. The flow invites you to explore range of motion, while also asking for control and support. This balance between mobility and stability is where meaningful change happens – where the body feels both freer and more capable.

As you move through it, you may notice a shift. Stiffness softens. Breath deepens. The mind becomes a little quieter, a little clearer. This is the power of a well-rounded practice: it doesn’t just stretch or strengthen, it restores.

By the end, the goal isn’t exhaustion – it’s renewal. A sense of being more awake in your body, more connected to your movement, and ready to step back into your day feeling energised, supple, and refreshed.

EXPLORING HIT REFRESH IN YOUR PRACTICE
As with many of my sequences, we begin with standing balance work – one of my absolute favourites for building stability and creating a steady foundation for the rest of your practice.

From there, you’ll move into gentle hip and shoulder circles to mobilise the joints and invite ease into the body.

The second and third rows offer your two standing flows. The first is a simple two-pose flow, while the second builds into a continuous six-pose sequence. A rhythm I’m really enjoying at the moment – both in my own practice and in teaching – is taking two breaths in each pose as you learn the flow, and then repeating it two or three times with just half a breath per pose, as indicated in the sequence. It creates a lovely balance of control and fluidity.

The final row brings you down to the floor, beginning with supine hip tilts to release any tension through the spine. This is followed by bridge lifts and a gentle knee hug stretch to round things out. In Savasana, there’s the option to add a subtle hip opening by placing a rolled blanket under your hip crease. Settle in, soften, and enjoy the sense of bliss and full-body refresh that comes at the end of your practice.

ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:

• Use your breath to slow down your movement and squeeze every bit of goodness out of each pose. Inhale is indicated with a ‘+’, exhale is a ‘-”.

• Pause and squeeze your working muscles at your end ranges to access your active range of movement and build strength.

• Repeat the two standing flows for two or three rounds per side, stepping right leg forward first then left leg.

• Give yourself at least 5 mins in Savasana to transition back into your day.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Winter evenings flow

YOUR EVENING RESET
After a full day of activity, decision-making, and stimulation, it’s normal to feel mentally wired or physically tense. A gentle evening ritual helps release the day’s buildup and prepare your body and mind for rest. Moving with intention slows the nervous system, supports deeper sleep, and creates space to ease into relaxation.

Yoga is one of the most effective ways to wind down in the evening. Gentle movement, paired with conscious breathing, activates the parasympathetic nervous system – your body’s “rest and restore” mode. This response helps lower stress hormones, eases muscle tension, and creates a sense of calm that prepares you for sleep. Evening yoga often targets areas where stress accumulates, such as the spine, hips, shoulders, and jaw, gently encouraging release.

A consistent evening yoga practice supports your body’s natural circadian rhythm. It can enhance melatonin production, aid digestion, reduce inflammation, and ease you into a more restful and regenerative sleep. Even just 15 minutes of slow, mindful movement can become a powerful signal that your day is ending and it's time to relax and reset.

EVENING YOGA IN WINTER
As daylight fades early and temperatures drop, the body naturally turns inward. Similar to nature, this is a season for conservation and restoration. An evening yoga practice in the winter months becomes a powerful way to warm gently, settle deeply, and support resilient rest.

Cold weather can leave muscles feeling stiff and joints less mobile, especially if you’ve been sitting more or bracing against the chilly, wet weather. Gentle breath led movement gradually builds heat, supports circulation, nourishes connective tissue, and helps fascia stay supple during colder months. Unlike summer’s need to cool down, winter evenings benefit from contained, cocooning postures – think blankets, bolsters, and layers that allow you to soften without losing heat.

Breathwork is especially powerful in winter. Slow nasal breathing gently warms the air before it enters the body, while extended exhales activate the parasympathetic nervous system, easing you out of the day’s demands. Deep belly breathing supports digestion and signals safety and calm to the nervous system.

Your winter evening practice is less about output and more about nourishment. Dim the lights, wrap yourself in warmth, move slowly and intentionally. Let your mat become your comfort blanket against chilly winter days. When you honour the body’s need for steadiness and rest in winter, you cultivate resilience that carries you through to spring – you’ll waken from winter hibernation feeling restored and nourished.

EXPLORING WINTER EVENINGS FLOW IN YOUR PRACTICE
This gentle evening practice stays close to the ground to help dial down your nervous system and prepare your body for sleep.

Row One begins with self-myofascial release (MFR) for the sides and back of the hips. Hips often feel achy and stiff by the end of the day, whether you’ve been active or sitting for long periods. Hip tension can also contribute to unsettled sleep. MFR helps rehydrate the tissues and ease built-up tension, making it more comfortable to settle and rest at night.

Rows One and Two focus on gentle mobility for the hips, spine, and shoulders, releasing the accumulated tension of the day. The movements are slow and steady, supporting both recovery and nervous system regulation.

Row Three keeps you low to the ground but introduces a slightly wider range of movement. If you’re feeling exhausted, you can simply repeat Row Two and skip this section. If you’re still carrying restlessness or mental busyness from the day, Row Three offers just enough variety to help discharge that energy and quiet the mind.

The Final Row brings you into seated shapes, includes targeted shoulder MFR for common areas of stiffness, and finishes with a soothing restorative pose to ease you fully toward sleep.

ALIGNMENT CUES
Below are the MFR and restorative techniques used in this sequence. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.
2 x yoga bricks - or two thick similar sized dictionaries.

Restorative
MFR
No.1 - Hips (gluteus medius)
Compression - from side lying up on your forearm, stack 2 x balls behind your frontal hip bone on your outer hip, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower your leg x 5.
Roll & cross fibre - roll up and down on your outer hip.

No.2 - Glutes (gluteus maximus & piriformis)
Compression - from supine with knees bent, place 2 x balls in the centre of each buttock muscle, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5. Place your right foot on your left knee and lower and lift your right knee.
Roll & cross fibre - roll around the whole buttocks area.

No.3 - Shoulders (trapezius & supraspinatus)
Compression - from supine with knees bent, place 2 x balls in the centre of each upper shoulder, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly circle arms overhead and back to the ground x 5. 

No.4 - Back of skull 
Lie on your back and place a brick on its lowest high just below the curve at the back of your skull (occipital ridge). Extend your legs out, arms slightly away from your body, palms facing up. Legs slightly apart and feet fall out to the side, soften your shoulder, back of the neck long. Gently roll your head from side to side to ease out tension in the muscles at the back of the skull. Roll your head mid way to your right, pause and make small circles, repeat on the left side. Remove the brick, soften the muscles across your forehead, your temples, the back of your skull. Let the whole body become heavy and melt into the support of the ground.

Restorative
No.5 - Mountain brook
Half roll a four fold blanket and place it at the top of your mat. Accordion fold the other blanket and place it below your top blanket where your shoulder blades will lie. Place the bolster towards the bottom of your mat where your knees will be. Lie supine on your back, nestle the rolled part of the top blanket in the curve of your neck, place the accordion folded blanket under the lower tips of your shoulder blades and the bolster under the creases of your knees. Legs and arms extended, palms facing up, feet fall out to the side. Feel the rise and fall of the props supporting your back body.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru