When it comes to stretching, not all shapes are created equal and neither are the ways we hold them. So what’s the difference, and why does it matter? The way we move into a posture is just as important as the posture itself. Whether we’re consciously engaging muscles or surrendering into support, each choice we make on the mat speaks volumes to the body and the mind.
At Soul Sanctuary, we move with intention, and understanding the difference between active and passive postures helps us move with even more clarity, purpose, and presence, which is why we’re exploring the science of movement to deepen your practice.
WHAT IS PASSIVE STRETCHING?
Passive postures are the invitation to soften. To surrender. To let gravity do the work and melt into the moment.
In these shapes, there’s no need to “hold yourself up.”
Instead, we allow the body to be supported - by the earth, by props, or simply by breath and patience. Think of pigeon pose in a yin class, supported bridge with a block under the sacrum, or a gentle seated forward fold where the spine rounds naturally.
You might experience this in asanas like:
🔹 Pigeon pose in a yin class, where the hips are allowed to gently open over time.
🔹 Supported bridge with a block under the sacrum, where the spine can decompress.
🔹 A soft seated forward fold, where the spine rounds naturally and the breath guides you deeper.
From a physiological perspective, passive stretching targets the fascia and connective tissues, rather than the muscle fibres. It’s particularly effective when held over longer durations (2–5 minutes or more) and invites the body into a parasympathetic state (rest and digest).
💫 You might feel: still, quiet, unravelled.
🌀 You might notice: increased emotional awareness, deeper breath, a sense of grounding.
WHAT IS ACTIVE STRETCHING?
Active postures invite us to show up with awareness by engaging specific muscles with purpose rather then ‘tensing’ the whole body. It’s a common misconception that being active means everything is ‘on’. In truth, it’s far more refined than that.
It’s not about ‘gripping’, it’s about tuning in.
With time and practice, we learn to isolate certain muscle groups to support the shape we’re in, while still breathing freely and staying connected in the moment. It’s a constant conversation between effort and ease and a discipline that helps us build strength, mobility, and trust in our own body’s capabilities.
You might experience this in asanas like:
🔸 Standing leg lift, where one leg is grounded and strong while the other lifts and holds with mindful activation - no hands to hold your leg up, just breath, strength and awareness.
🔸 Boat pose, where your core supports you from within, even as the breath stays consistent and soft.
🔸 Engaging through the back leg in a strong low lunge.
These shapes don’t just stretch - they stabilise. They remind your body how to support itself by activating and isolating the engagement of certain muscle groups to build strength, create balance, and move with more conscious awareness and control.
💫 You might feel: powerful, steady, awake.
🌀 You might notice: more tone, focus, and internal awareness.
ACTIVE vs PASSIVE: WHICH ONE IS BETTER?
There’s no competition here. Both styles are essential, and when used together, they create a practice that’s supportive, sustainable, and transformative.
Sometimes, it’s not just about active or passive - it’s about finding that beautiful middle ground. A place where you can feel a stretch and still maintain some engagement in the muscles, but without forcing. This balanced space allows for deep relaxation and flexibility, while still respecting the body's natural strength.
You might find yourself in this space when you’re holding a pose that isn’t as intense as a full active stretch but still offers you a bit of engagement for grounding.
WHERE THIS SHOWS UP IN YOUR PRACTICE:
If you’ve ever held Warrior II with every fibre of your body switched on, and then melted into a long-held child’s pose afterwards, you’ve already felt the contrast.
The wisdom lies in knowing when to engage and when to soften. When to rise and when to rest.
Here’s a simple mini-sequence to explore both energies - remember to pause after each and notice what shifts in the body, mind, and breath when you balance both energies.
1️⃣ High Lunge (active) – Engage through the back leg and glutes, square the hips, soften the ribs, drawing your core gently in.
2️⃣ Lizard Pose (passive) – Allow your hands or forearms to relax to the floor and let the hips melt, maybe inviting some gentle movement side to side through the hips.
3️⃣ Boat Pose (active) – Fire up through the core, lifting your legs and chest. Option to straighten the arms and legs upwards.
4️⃣ Supported Bridge (passive) – Place a block under your sacrum whilst softening through the breath. Here there is an “active” invitation for the legs to stay parallel, rather than just letting them flop inwards or too far outwards.
AND BEYOND THE MAT
The relationship between active and passive postures mirrors the balance we seek in life. There are times to engage, to rise and to activate our inner strength. And there are times to release, to trust, to soften, and to allow ourselves to be supported.
This dance between effort and surrender isn’t just physical - it’s deeply emotional and energetic. It’s about learning when to hold on and when to let go. When to lead and when to listen. When to move and when to be still.
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Our suggested calendar this coming month has been designed to honour this duality through the lens of our June theme: Splits. You'll explore dynamic flows that challenge and awaken your strength, alongside restorative practices that invite you to fully exhale. Some days, you'll be asked to switch on - building stability, mobility, and trust. Others, to soften - creating space, surrender, and release. And many days, a beautiful blend of both. Whatever you meet on the mat, may you meet it with presence, and leave feeling more whole.
