Build Better Joint Support
ankle & knee
BUILD BETTER JOINT SUPPORT
Sometimes we focus so heavily on flexibility that we forget our joints also need intelligent strength surrounding them. Matt reminds us that stability is not rigidity. It is the body’s ability to organize support through balanced muscular action. In today’s video, Matt demonstrates how the ankles, knees, and surrounding tissues respond when we intentionally recruit the muscles that protect them. Building better joint support begins by understanding that the knee behaves differently when bent versus straight. When the knee bends, rotation becomes available, meaning the hamstrings, shin muscles, and smaller stabilizers around the joint suddenly become far more important. Instead of forcing shapes, we can learn to create supportive actions that reduce strain and improve awareness. These subtle engagements may look simple from the outside, but they can completely change how secure and connected a posture feels from within.
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SIMPLE SEATED ROTATIONS
Matt begins with seated windshield wiper rotations, hands supporting behind the knees while we explore internal and external rotation through the bent knee joint. He reminds us that the knee itself does not rotate when straight, so these movements help us understand how the hamstrings contribute to rotational support around the joint. As we slowly rotate side to side, we can feel the tissues below the knee activating, including the ligaments attaching near the hamstrings. Matt also highlights the popliteus muscle, a deep stabilizer that assists internal rotation when the knee is bent. These smaller actions become especially relevant later in pigeon pose. Depending on the individual, isometric engagement into either internal or external rotation may help reduce knee strain. Building better joint support starts with understanding these smaller mechanics before applying them to larger postures.
WATCH THE VIDEO
BUILD BETTER JOINT SUPPORT: 3 YOGA POSTURES FOR STRONGER ANKLES & KNEES
NEW ACTIONS IN WARRIOR II
In Warrior II, Matt introduces an unconventional but highly educational approach to the ankles. Instead of only pressing the outer edge of the back foot down, we first explore slightly lifting it to activate the muscles along the outer shin. From there, we deliberately invert the ankle, shortening the sole of the foot by drawing the big toe mound toward the heel and lifting the inner arch. Then comes the layered action: maintaining the inversion while lightly lifting the outer edge enough to activate the fibularis muscles along the shin. Matt describes this as creating a “bootstrapping” effect around the ankle joint. The tibialis posterior supports from the inside while the outer shin muscles reinforce from the outside. Repeating these actions through both feet creates a surprisingly stable foundation. Building better joint support often comes from these subtle opposing actions working together rather than collapsing into one extreme.
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PIGEON POSE ON A BLOCK
Pigeon pose on a block gives us space to organize the legs with more intelligence. With the front shin elevated, the foot can dangle slightly, making dorsiflexion and rotational engagement easier to access. Matt cues us to actively pull through the foot, especially the pinky toe edge, while maintaining lift through the ankle and shin. At the same time, the back leg plays its own role by internally rotating the thigh and pulling the body backward like a gentle tug of war. The result is an active relationship between both legs rather than passively sinking into the hips. Matt reminds us that because the knee rotates when bent, we can experiment with isometric internal or external rotation to potentially reduce knee discomfort depending on the individual. If these actions are organized well, we may later feel fatigue through the fibularis muscles along the outer shin, evidence that the stabilizers truly participated.
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STRENGTH THAT SUPPORTS THE SHAPE
Building better joint support ultimately asks us to rethink what stability actually means inside a yoga practice. Matt reminds us that support is not created by gripping harder or forcing range of motion. It comes from learning how opposing muscle groups cooperate to protect the joints while still allowing movement. Whether we are rotating the knees in seated drills, organizing the arches in Warrior II, or activating the shins in pigeon pose, each posture becomes an opportunity to strengthen the body from the inside out. Over time, these smaller actions build resilience not only in the ankles and knees, but throughout the entire kinetic chain. The body begins to trust the shapes because the muscles surrounding the joints are participating intelligently. Stability becomes something we cultivate actively rather than something we hope flexibility alone will provide.
Matt’s upcoming 50Hr. Chromatic Certification delves deeper into our understanding of how to better cultivate this type of strength in our practice. Register today to reserve your spot.
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Article by Trish Curling
Video Extracted From: Yoga For Strength Immersion
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