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Hip Health Masterclass

by Trisha Curling | Jul 16, 2026 | Main Page Display

Hip Health Masterclass

mobility

HIP HEALTH MASTERCLASS

Strong hips don’t simply happen because we spend more time stretching them. They develop through a conversation between mobility and muscular control, where each action teaches the body how to move with greater confidence. In this hip health masterclass, Matt shifts our attention to the external rotators of the hip, exploring how these often-overlooked muscles organize the relationship between the pelvis and femur. Through purposeful external rotation, hip extension, and posterior pelvic engagement, we strengthen the gluteus maximus, the posterior fibres of gluteus medius and minimus, and the deep six rotators, including the piriformis. As these muscles become more responsive, the hips begin to feel supported from the inside out, creating movement that is both stronger and more sustainable.

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Matt begins by introducing two complementary movements that encourage both mobility and activation. Straightening the front leg, we gently close the pelvis and “wag the tail,” creating a stretch through the iliotibial band while also lengthening the external rotators by moving the sacrum away from their attachment on the greater trochanter of the femur. We then transition into a Humble Warrior variation, where the front outer heel presses firmly into the ground to encourage external rotation of the thigh. As the front glutes and deep rotators awaken, the back leg contributes by pressing into the floor and drawing forward, activating the adductors. Together, these opposing actions transform a familiar stretch into a strengthening practice, reminding us that healthy hips thrive when stability and mobility develop side by side.

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HIP HEALTH MASTERCLASS: NOURISH STRENGTH & FLEXIBILITY

HAVE YOU TRIED ACTIVE PIGEON?

This version of Pigeon Pose asks much more of the body than simply relaxing into flexibility. With the back toes tucked, Matt encourages us to square the pelvis while internally rotating the back thigh and externally rotating the front thigh. From there, we actively draw both knees toward one another, allowing the hips to lift before gently rounding the pelvis with a subtle posterior tilt. Pressing the front knee downward while spiralling the thigh outward immediately recruits the gluteal muscles and deep external rotators. Rather than collapsing into the posture, we pulse with intention, building strength exactly where many of us simply expect to stretch. The result is an active expression of a “hip health masterclass”, where muscular engagement becomes the foundation for healthier movement and more resilient hip joints.

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LIZARD PIGEON COMBINATION

Matt finishes with a thoughtful progression that blends the openness of Lizard Pose with the rotational demands of Pigeon. As the front thigh externally rotates, the outer heel presses firmly into the floor to reinforce the same muscular actions explored throughout the full class from the immersion. Because the hip is deeply flexed, the piriformis changes its mechanical role, becoming an internal rotator rather than an external rotator, creating an entirely different stretching experience than traditional Pigeon Pose. Moving the foot closer toward the centre of the mat while allowing the knee to open changes the angle once again, inviting different fibres of the hip musculature to participate. Throughout each variation, Matt encourages us to continue reaching the pelvis backward rather than collapsing forward, helping us discover new layers of mobility while maintaining active support through the surrounding muscles.

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RETHINKING HIP MOBILITY

One of the most compelling ideas Matt leaves us with is that healthy hips aren’t built by stretching farther, but by teaching the body to participate more fully. As the external rotators, gluteal muscles, and deep stabilizers learn to coordinate with one another, the hip joint begins to move with greater confidence rather than hesitation. Every active rotation, every deliberate press through the heel, and every balanced muscular contraction creates an environment where mobility can develop without sacrificing support. Instead of asking the body to surrender to flexibility, we invite it to become an active partner in the process. Over time, this approach transforms stretching from something we endure into something we intelligently create.

If you’re inspired to explore more biomechanics-based practices like these, Matt’s Chromatic Yoga Online Immersion offers a wealth of progressive lessons designed to help you move with greater strength, awareness, and confidence.

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Video Extracted From: Chromatic Yoga 15 Hr. Immersion

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ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

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Hip Health Masterclass

Hip Health MasterclassmobilityHIP HEALTH MASTERCLASS Strong hips don't simply happen because we spend more time stretching them. They develop through a conversation between mobility and muscular control, where each action teaches the body how to move with greater...

Heart Opening Mechanics

Heart Opening MechanicsbackbendHEART OPENING MECHANICS Heart opening mechanics extend far beyond simply reaching into a backbend. In Chromatic Yoga, Matt reminds us that lasting change begins by teaching the nervous system how individual muscles and joint actions...

Heading To Hanumanasana

Heading To HanumanasanasplitsHEADING TO HANUMANASANA When we're heading to Hanumanasana, it's tempting to believe that deeper flexibility is the only objective. Matt reminds us that while anterior pelvic tilt often helps us access a greater stretch through the hips...

The Road To Dragonfly Pose

The Road To Dragonfly Posearm balanceTHE ROAD TO DRAGONFLY POSE Dragonfly Pose is one of those postures that can seem impossibly complex until we break it into its individual parts. As a revolved arm balance and significant hip opener, it asks for mobility,...

Build Better Joint Support

Build Better Joint Supportankle & kneeBUILD 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...

Hamstring Strength Options

Hamstring Strength Optionship extensorsHAMSTRING STRENGTH OPTIONS When we think about hamstrings in yoga, most of us immediately think about stretching. Matt reminds us that this powerful muscle group is rarely celebrated for what it is also designed to do: create...

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Heart Opening Mechanics

by Trisha Curling | Jul 2, 2026 | Main Page Display

Heart Opening Mechanics

backbend

HEART OPENING MECHANICS

Heart opening mechanics extend far beyond simply reaching into a backbend. In Chromatic Yoga, Matt reminds us that lasting change begins by teaching the nervous system how individual muscles and joint actions coordinate with one another. In today’s video, the skill is external rotation of the arm, encouraging the scapula to posteriorly tilt while the shoulder head glides gently up and back. As the shoulder blades subtly retract, the chest naturally begins to broaden and the ribs move forward, creating the conditions for a healthier spinal extension rather than forcing it. Instead of thinking only about arching the back, we begin to recognize how the shoulders inform the spine. By refining these smaller actions first, we create heart opening mechanics that are not only deeper, but also more stable, intentional, and sustainable.

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DANCER POSE PREPARATION

Matt begins by exploring Dancer Pose from the shoulder rather than the leg. With the hand resting on the outside of the foot, we first guide the top of the shoulder gently up and back, immediately allowing the chest to move forward with greater ease. From there, the next layer is introduced through external rotation of the arm. Instead of simply holding the foot, the hand gradually rotates around to the inside, allowing the biceps to turn outward while maintaining the shoulder head behind the line of the chest. Matt cautions that many practitioners accidentally rotate internally instead, which pushes the shoulder forward and diminishes the backbend. Once the shoulder remains organized, the leg can actively kick back while the chest rotates forward, transforming the posture from a passive stretch into an integrated expression of heart opening mechanics.

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HEART OPENING MECHANICS: SHOULDER ACTIONS THAT INFORM THE SPINE

THE SHOULDER IN HALF CAMEL POSE

Half Camel Pose offers another opportunity to refine the same sequence of actions. With one hand on the heel, Matt encourages us to begin by lifting the top of the shoulder slightly before guiding it back. External rotation then follows, naturally allowing the ribs to glide forward into spinal extension. Rather than thinking about dropping backward, the emphasis remains on organizing the shoulder first so the spine can respond. Looking toward the supporting hand reinforces this relationship before the opposite arm extends overhead or bends behind the head. The posture becomes less about reaching farther and more about coordinating the shoulder, rib cage, and spine into one continuous movement. Heart opening mechanics emerge through precision, not force, creating a backbend that feels expansive without sacrificing stability.

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WILD THING SET UP

Before entering Wild Thing, Matt carefully prepares the lower body so the shoulder can move with greater freedom. Beginning from a supported side plank, the bent leg steps behind the body while the back toes turn outward, creating a stable foundation. He then shifts attention to the upper body, repeating the same sequence introduced earlier: the shoulder head moves gently up and back, the arm externally rotates, and the scapula settles into a supportive position for spinal extension. Only after these actions are established does the weight travel toward the feet as the hips lift. Matt also emphasizes pressing confidently through the grounded thumb, creating a strong connection between the hand and shoulder while allowing the chest to continue opening. The familiar mechanics appear once again in a completely different posture, reinforcing that thoughtful movement patterns transfer across many backbends.

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LET THE SHOULDERS LEAD THE SPINE

One of the most valuable lessons from these progressions is that the spine rarely works in isolation. Heart opening mechanics become more accessible when we appreciate how the shoulders create the conditions for movement rather than simply reacting to it. As Matt demonstrates through Dancer Pose, Half Camel, and Wild Thing, the repeated pattern of lifting the shoulder, guiding it back, and externally rotating the arm teaches the nervous system a reliable sequence it can revisit again and again. Over time, these coordinated actions become less like individual instructions and more like an integrated movement strategy. Rather than chasing a deeper backbend, we begin to cultivate a body that understands how to organize itself, allowing openness, strength, and spinal extension to arise together with greater confidence and ease.

Matt’s upcoming 50Hr. Chromatic Certification helps us to understand these types of integrative movements more deeply. Register today to reserve your spot.

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Article by Trish Curling

Video Extracted From: Revelation Immersion

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ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

TELL ME MORE!

Continue Learning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

Build Better Joint Support

Hamstring Strength Options

All Videos

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the Technique Pack: 15 yoga pose breakdowns
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Heading To Hanumanasana

by Trisha Curling | Jun 18, 2026 | Main Page Display

Heading To Hanumanasana

splits

HEADING TO HANUMANASANA

When we’re heading to Hanumanasana, it’s tempting to believe that deeper flexibility is the only objective. Matt reminds us that while anterior pelvic tilt often helps us access a greater stretch through the hips and hamstrings, there is equal value in learning how to gently resist that range. A subtle posterior tilt can become an isometric partner rather than an obstacle, encouraging the muscles to participate instead of simply lengthening passively. This balancing act protects joint integrity, reassures the nervous system, and builds strength where we need it most. Lasting mobility is rarely about surrendering completely to gravity. More often, it emerges from intelligently coordinating opposing actions so the body feels supported, capable, and willing to explore new ranges with confidence.

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ARDHA HANUMANASANA

In Ardha Hanumanasana, Matt encourages us to explore anterior tilt only until we find meaningful sensation without compression. Keeping the front foot flexed extends the stretch through the calf and into the entire posterior chain, rather than isolating the hamstrings alone. He explains that dorsiflexion creates productive tension because the calf muscles also cross the knee joint, offering a natural check against excessive depth. Once we arrive at our edge, the invitation changes. Rather than pushing farther, we introduce a gentle posterior pelvic engagement by subtly tucking the tailbone. This facilitated stretch activates the very muscles being lengthened, helping the nervous system recognize that we remain in control while preserving the integrity of the position.

WATCH THE VIDEO

HEADING TO HANUMANASANA: SMART MECHANICS FOR LASTING CHANGE

SUPPORTED WARRIOR III

Supported Warrior III reveals another layer of what it means to be heading to Hanumanasana with intention. Matt demonstrates how beginning with anterior tilt allows the lifted leg to remain high, while introducing posterior tilt naturally encourages it to descend. Instead of accepting that drop, we actively kick the back heel upward as the standing sit bone gently tucks underneath. Suddenly the hamstrings of both legs begin working in dialogue with one another. The standing leg stabilizes while the lifted leg resists, creating balanced effort across the pelvis. Rather than chasing height or perfect alignment, the drill teaches us to coordinate opposing actions, developing strength and awareness that transfer directly into deeper mobility and more sustainable split work.

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Learn foundational class structures and templates
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HANUMANASANA

As we approach Hanumanasana itself, Matt encourages restraint rather than intensity. Once we settle into a comfortable anterior tilt and find roughly a four out of ten stretch sensation, we create a quiet isometric tuck of the tailbone. Even if the movement is barely visible, the hamstrings and gluteal muscles begin engaging to resist their own lengthening. This facilitated stretching strategy often softens the sensation instead of increasing it, signalling safety to the nervous system. The result is not less progress but often greater ease and more sustainable change. Blocks remain welcome here, allowing us to honour daily fluctuations while maintaining integrity through the spine, pelvis, and legs rather than forcing ourselves toward the floor.

300 HOUR ONLINE TEACHER TRAINING

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Transformative tools: theming, dharma talks, satsang

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BALANCE MOBILITY WITH CONTROL

Ultimately, heading to Hanumanasana is less about proving flexibility and more about cultivating intelligent movement. Matt reminds us that anterior tilt may create the pathway into the stretch, but the quiet isometric influence of posterior tilt helps us stay present once we arrive. By engaging the muscles that are lengthening, we demonstrate to the nervous system that the experience is deliberate rather than threatening. That simple shift can reduce protective tension and create greater trust throughout the body. Progress then becomes a conversation instead of a contest, where strength and softness support one another. When we balance mobility with control, Hanumanasana evolves from a passive destination into an active practice of resilience, awareness, and lasting change.

Matt’s upcoming 50Hr. Chromatic Certification delves deeper into the understanding of our bodies and our practice. Register today to reserve your spot.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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Article by Trish Curling

Video Extracted From: Aligned Vinyasa Immersion

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ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

TELL ME MORE!

Continue Learning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

Build Better Joint Support

Hamstring Strength Options

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

the Technique Pack: 15 yoga pose breakdowns
exclusive online course discounts
exclusive blogs and videos

The Road To Dragonfly Pose

by Trisha Curling | Jun 4, 2026 | Main Page Display

The Road To Dragonfly Pose

arm balance

THE ROAD TO DRAGONFLY POSE

Dragonfly Pose is one of those postures that can seem impossibly complex until we break it into its individual parts. As a revolved arm balance and significant hip opener, it asks for mobility, coordination, and strength to work together. Matt reminds us that if we can improve the flexibility components of the posture, the strength requirements often become far more accessible. In today’s exploration, we begin by creating the rotational shape of the pose before worrying about balancing. Shifting the hips to one side, we round the spine slightly and draw the ribs back to bring the face closer to the foot. Rather than forcing the neck forward, Matt encourages us to create the movement from the spine itself. The road to dragonfly pose becomes much clearer when we understand that rotation, compression, and hip mobility are all contributing to the final experience.

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Anatomical Sequencing
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Effective Visual Demonstration
Teach Bio-mechanics Without Breaking the Flow
Join the Global Community of Chromatic Teachers
American Yoga Council & Yoga Alliance Continued Ed

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DRAGONFLY SHAPE

Matt guides us into a seated variation that closely resembles the final posture. Crossing one ankle over the opposite thigh, we settle into the standing leg and begin building the rotational pattern. The tricep connects to the sole of the foot while the opposite hand offers support. From there, the spine rounds, the ribs draw back, and the body rotates deeper into the twist. Matt reminds us that this is the dragonfly shape. The purpose here is not to balance, but to become familiar with the architecture of the posture. By learning how the torso, hips, and leg interact in a supported environment, we create a blueprint that the body can later recall when weight bearing is introduced. The road to dragonfly pose becomes more approachable when we first imprint the shape itself.

WATCH THE VIDEO

THE ROAD TO DRAGONFLY POSE: MAKING COMPLEX SHAPES MORE ACCESSIBLE

NEGOTIATE THE POSTURE WITH A CHAIR

One of the most useful progressions Matt demonstrates involves a chair. Using the chair to support part of the body’s weight allows us to experience the mechanics of dragonfly without the pressure of balancing. He encourages us to gradually shift the knee forward while keeping one hand connected to the chair. The free hand can begin exploring its placement on the floor as we transfer a little more weight into the arms. The goal is not to force an arm balance but to negotiate the posture intelligently. The chair gives us permission to explore unfamiliar load patterns while maintaining confidence and control. The road to dragonfly pose becomes less intimidating when we create opportunities to feel the posture without demanding its final expression.

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ELEVATE WITH THESE STEPS

As the progression continues, Matt begins introducing the actions that eventually create lift. One hand grounds while the opposite arm actively presses into the foot. The supporting hand reaches wide, creating a broader and more stable base. From there, the standing foot begins to shimmy across as the knee draws closer to the chest. These seemingly small adjustments dramatically change the body’s relationship to gravity. Rather than thinking about lifting up, Matt encourages us to focus on creating the actions that make lift possible. Pressing, pulling, rotating, and widening the base all contribute to the posture becoming lighter. The road to dragonfly pose is built through these layers of organization rather than a single moment of strength.

300 HOUR ONLINE TEACHER TRAINING

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Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

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TRUST THE PROCESS

Dragonfly Pose is rarely a posture that appears all at once. Instead, it emerges from repeatedly refining the pieces that support it. Matt reminds us that every stage of the process has value, whether we are developing hip mobility, improving spinal rotation, or learning how to transfer weight into the hands. The final arm balance is simply the result of these components working together. As we revisit the shape, negotiate it with props, and explore the mechanics of elevation, we begin building a deeper understanding of the posture itself. The road to dragonfly pose is not about rushing toward an outcome. It is about gathering skills, creating awareness, and trusting that the body will learn through repetition. Sometimes the greatest progress comes not from balancing sooner, but from understanding the posture more completely.

Matt’s upcoming 50Hr. Chromatic Certification offers us an opportunity to transform our approach to our practice. Register today to reserve your spot.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Yoga For Strength Immersion

← See Previous Story See Next Story →

ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

TELL ME MORE!

Continue Learning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

Build Better Joint Support

Hamstring Strength Options

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

the Technique Pack: 15 yoga pose breakdowns
exclusive online course discounts
exclusive blogs and videos

Build Better Joint Support

by Trisha Curling | May 21, 2026 | Main Page Display

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.

CHROMATIC 50Hr. CERTIFICATION

GLOBAL 50Hr. TRAINING

50hr Certification Program
For Yoga Teachers, Pilates Instructors, and Fitness Trainers
Anatomical Sequencing
Masterful Verbal Cues
Effective Visual Demonstration
Teach Bio-mechanics Without Breaking the Flow
Join the Global Community of Chromatic Teachers
American Yoga Council & Yoga Alliance Continued Ed

✋ SIGN UP HERE

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.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

Deepen your yoga practice
Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
Get certified and highly qualified to teach yoga
Yoga Alliance Globally Recognized Certification Program

LEARN MORE!

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.

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

Get 500 hour certified
Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

LEARN MORE!

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.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Yoga For Strength Immersion

← See Previous Story See Next Story →

ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

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Hamstring Strength Options

by Trisha Curling | May 7, 2026 | Main Page Display

Hamstring Strength Options

hip extensors

HAMSTRING STRENGTH OPTIONS

When we think about hamstrings in yoga, most of us immediately think about stretching. Matt reminds us that this powerful muscle group is rarely celebrated for what it is also designed to do: create strength and propulsion through hip extension. The hamstrings help take the legs behind the body, support backbends, and stabilize standing balances, yet many of us unconsciously bypass them by leaning into flexibility instead. In today’s exploration of hamstring strength options, Matt guides us through three postures that challenge us to become more deliberate with activation and coordination. Rather than chasing bigger shapes, these drills help us recognize how the hamstrings cooperate with the pelvis, glutes, and spine to create sustainable support. Sometimes the most revealing part of the practice is not how far we move, but how intentionally we engage along the way.

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SUPPORTED WARRIOR 3 BLOCK DRILL

The first of these hamstring strength options begins in a supported Warrior 3 variation. Matt places a block, tennis ball, or rolled socks behind the standing leg so the hamstrings remain active throughout the posture. Without that feedback, many of us instinctively open the lifted hip and rely more heavily on the outer glutes to raise the leg. Instead, Matt cues us to keep the pelvis relatively square and the lifted thigh bone facing downward. Small pulsing lifts of the back leg suddenly become surprisingly intense when the hamstrings stay engaged. The standing leg continues squeezing the prop, reinforcing the entire posterior chain. Even hovering the leg briefly asks for more awareness than momentum. This drill teaches us that subtle adjustments in alignment can completely change which muscles organize and support the posture.

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HAMSTRING STRENGTH OPTIONS: 3 SURPRISING DRILLS FOR BETTER SUPPORT & STABILITY

ELEVATED DANCER POSE

In Dancer Pose, hamstring strength options become even more apparent when Matt removes the dependency on grabbing the foot directly. Instead, the heel presses into a block or resistance point, creating an active relationship between the leg and upper body. As the chest leans forward, the hamstrings begin working harder to maintain the lift behind us without collapsing into the lower back or aggressively opening the pelvis. Matt emphasizes keeping the pelvis more controlled rather than allowing the leg to externally rotate freely. This changes the experience dramatically. The posture becomes less about achieving an extreme shape and more about creating intelligent support through the back body. By actively pressing the heel back while lengthening through the chest, we begin to understand how much strength is actually required to sustain balance with integrity.

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BOW POSE AWARENESS

Bow Pose offers another layer of hamstring strength options by revealing how easily support can disappear when we rely solely on flexibility. Using a bolster, Matt demonstrates how to organize the posture from active engagement rather than passive hanging. As the shoulders roll back and the heart broadens forward, the heels press firmly into the hands. This action activates the hamstrings and helps the chest rise through muscular support instead of simply collapsing onto the prop. Matt encourages us to imagine the bolster is barely there, asking the body to participate fully in the lift. The pelvis grounds while the legs continue reaching back, creating a dynamic conversation between the spine, glutes, and hamstrings. The result is a Bow Pose that feels more integrated, stable, and sustainable rather than compressed or overly dependent on range of motion.

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BUILDING STRENGTH WITH INTENTION

What makes these hamstring strength options so valuable is that they teach us how to create participation instead of passively entering shapes. Matt reminds us that strength in yoga is not separate from mobility. The two constantly inform one another. When we intentionally recruit the hamstrings, standing balances become steadier, backbends feel more supported, and the pelvis organizes with greater clarity. These drills also encourage us to notice where we habitually avoid effort by leaning into flexibility strategies. The goal is not to grip or overwork, but to cultivate intelligent muscular contribution throughout the practice. Over time, this kind of awareness changes how we move entirely. Sometimes the body becomes more resilient not because we stretched further, but because we finally learned how to actively support ourselves within the posture.

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Article by Trish Curling

Video Extracted From: Yoga For Strength Immersion