hip flexor strength Archives

Hip Flexor Stretch Mechanics

by Trisha Curling | Mar 12, 2026 | Main Page Display

Hip Flexor Stretch Mechanics

ALIGNMENT

HIP FLEXOR STRETCH MECHANICS

Hip flexor stretch mechanics begins with understanding that stability and length often come from opposing actions. In the first demonstration, Matt cues the back inner thigh to lift upward, which tips the pelvis slightly anterior. Against that motion, the front buttock scoops underneath. He explains that these actions seem to compete, yet they actually cooperate to organize the pelvis and protect the low back. As the back inner thigh lifts and reaches away, the front buttock gently presses down and under, while the front heel grounds into the floor. The result is a stable platform that allows the hip flexors to lengthen without collapsing the lumbar spine. When these mechanics work together, the stretch becomes more intentional and supportive rather than passive. Hip flexor stretch mechanics reminds us that thoughtful muscular engagement often unlocks the most sustainable mobility in our practice.

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TECHNIQUES IN HIGH LUNGE

In High Lunge, Matt refines these same mechanics. The back inner thigh continues to lift and reach backward while the front buttock scoops underneath to steady the pelvis. The heel presses firmly into the mat, reinforcing the length through the back leg. Once that base is organized, the arms reach upward and the chest lifts. Matt suggests gently drawing the abdomen upward, which cues the fascia to respond with a supportive lift through the front body. The low back moves slightly forward as the heart rises upward, creating space rather than compression. Hip flexor stretch mechanics becomes clearer here: the stretch deepens not because we sink further, but because the body organizes upward and outward simultaneously.

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HIP FLEXOR STRETCH MECHANICS: CONNECT TO THE HEART CHAKRA

GET MORE FROM MONKEY POSE

When transitioning toward Monkey Pose, Matt keeps the same principles intact. The pelvis continues to balance between the lifting back inner thigh and the grounding action of the front leg. Even as the legs lengthen apart, the focus remains on maintaining structure rather than chasing range. By pressing through the heel and stabilizing the hips, the stretch distributes evenly through the hip flexors and hamstrings. This approach ensures the spine remains supported while the legs explore deeper length. Hip Flexor Stretch Mechanics shows that Monkey Pose becomes more productive when the pelvis remains organized and the legs maintain active participation rather than simply sliding into flexibility.

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LENGTH IN ANJANEYASANA

Length in Anjaneyasana evolves through an added thigh stretch. Matt guides us to bend the back knee and reach for the foot, gently kicking the foot into the hand to activate the quadriceps. The hand resists lightly while the foot presses back with about twenty percent effort. This creates a facilitated stretch rather than a passive pull. As the torso lifts and the abdomen opens, the quads stay engaged and the chest expands. The back knee can subtly pull forward while the foot presses backward into the hand, intensifying the hip flexor length safely. Hip Flexor Stretch Mechanics becomes clearer here: by activating both sides of the joint, the body finds more support and depth without strain.

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CONNECTION TO THE HEART

Connection to the Heart emerges naturally from these mechanics. Matt reminds us that the heart chakra is associated with softness, compassion, and connection beyond the individual self. In this posture, the belly remains soft while the heart lifts upward. That softness allows the front body to open without forcing the stretch. The heart chakra is often described as the bridge between the lower and upper centers of the body, connecting physical grounding with more expansive awareness. As the hip flexors lengthen and the chest opens, the posture invites a broader perspective. Instead of striving for a deeper stretch alone, the practice encourages openness and receptivity. Hip flexor stretch mechanics ultimately supports this idea: when the body organizes with balance and intention, the heart has space to rise and connect outward.

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Video Extracted From: Chakras & The Elements Immersion

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Awakening Solar Plexus Strength

Awakening Solar Plexus Strengththird chakraAWAKENING SOLAR PLEXUS STRENGTH Awakening solar plexus strength invites us into the centre of transformation. Matt reminds us that this third chakra, Manipura, is our fire, our willpower, and our ability to take action. It...

Hip Flexor Stretch Mechanics

Hip Flexor Stretch MechanicsALIGNMENTHIP FLEXOR STRETCH MECHANICS Hip flexor stretch mechanics begins with understanding that stability and length often come from opposing actions. In the first demonstration, Matt cues the back inner thigh to lift upward, which tips...

A Yoga Treatment For The Shoulders

A Yoga Treatment For The ShouldersSTABILITYA YOGA TREATMENT FOR THE SHOULDERS Shoulders tend to speak up when stability is missing. Matt reminds us that building strength isn’t about aesthetics, it’s about support, resilience, and keeping the body working as one...

Reverse Tabletop Strength

Reverse Tabletop StrengthMECHANICSREVERSE TABLETOP STRENGTH “Solid” implies strength, yet in yoga, we can easily lose sight of how intentionally building the back body supports everything we do. Reverse Tabletop may look simple, but it asks a lot from the posterior...

Focus On Eagle Pose Legs

Focus On Eagle Pose LegsMECHANICSFOCUS ON EAGLE POSE LEGS When we focus on Eagle Pose legs, it’s tempting to assume the bind is a flexibility test. But this posture quietly reveals something more nuanced: timing, joint mechanics, and how efficiently the legs organize...

Build Connection On The Mat

Build Connection On The MatGROUNDINGBUILD CONNECTION ON THE MAT Building connection on the mat starts at the place we tend to overlook: our feet. If we only practice the “shape” of a posture, we can miss the biomechanics that change how the whole pose feels from the...

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Boat Pose

by Trisha Curling | Aug 27, 2025 | Main Page Display

Boat Pose

NAVASANA

BOAT POSE

Our bodies are intelligent and adaptive, often finding ways to compensate when certain muscles are underused. Over time, these patterns can create imbalances, leaving some muscles overdeveloped and others neglected. In yoga, one area often overlooked are the hip flexors. Without targeted activation, we may rely too heavily on surrounding muscle groups, throwing off balance and stability in poses like Boat Pose. Matt reminds us that intentional engagement not only builds strength but also primes the nervous system to recruit these muscles more effectively. By focusing on the hip flexors, we create healthier support around the hip joint and cultivate a more balanced practice overall. In this class, Matt layers simple yet powerful drills designed to awaken this vital muscle group.

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HIP FLEXOR & ADDUCTOR ACTIVATION

Matt begins with a drill designed to fire up the hip flexors and adductors. With the left leg lifted, the right hand presses into the opposite knee, while the knee resists toward the opposite shoulder. This constant pressure ensures activation of the targeted muscles. Meanwhile, the right leg bends and straightens or stays fully extended if accessible for added intensity. After five to seven rounds, fatigue may set in, confirming that the hip flexors are truly at work. This activation builds the foundation for Boat Pose by reinforcing the muscles responsible for keeping the legs lifted and the torso steady.

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BOAT POSE: HONE IN ON HIP FLEXOR STRENGTH

HALF BOAT & EXTENSIONS

From here, Matt layers Half Boat Pose with leg extensions. We scoop the tailbone under, connecting the sacrum with the floor while avoiding collapse in the mid-back. He describes shaping the torso like a “bowl” holding water, engaging the abdominals and psoas for stability. The goal is to maintain a rounded spine and lifted torso while extending the legs low, then returning to shins parallel with the floor. Once this foundation is set, Matt adds alternating leg lifts: extending one leg upward toward the face while keeping the other bent, then switching sides. Feet remain flexed, the breath steady, and the spine rounded. These progressions refine the coordination between hip flexors and core, showing us that strength and precision, not momentum are what ultimately carry Boat Pose.

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COMPACT BOAT VARIATION

Finally, Matt introduces a compact Boat Pose, challenging us to rely fully on hip flexor strength. With knees drawn tightly into the chest, we lean back and release the feet, noticing that the legs “stick” to the torso through muscular engagement rather than hand support. Minimal use of the hands for balance prevents overreliance on the arms. From here, shins can extend slightly upward to shoulder height or ankles closer to face height. This compact variation, practiced repeatedly, builds endurance and deepens our awareness of how the hip flexors sustain the posture.

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INTENTIONAL LAYERS

The evolution of Boat Pose isn’t about pushing to extremes, it’s about layering actions with awareness and intention. As always in the Chromatic approach to yoga, each drill Matt offers builds upon the last, creating a system where we can progressively awaken and refine the hip flexors. Over time, this focus leads to greater balance and resilience across the body, lessening reliance on compensation from overused muscles. When we approach Boat Pose with patience and precision, we’re not just strengthening a posture while we’re re-patterning how our bodies move. By honing in on the hip flexors and layering technique step by step, we cultivate strength, integration, and a practice that supports us far beyond the mat.

Learn how to layer drills and techniques with precision in Matt’s upcoming in person Chromatic Global Level 1 – 30 Hour Training .

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Article by Trish Curling

Video Extracted From: Hip Mobility Immersion

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Awakening Solar Plexus Strength

Hip Flexor Stretch Mechanics

A Yoga Treatment For The Shoulders

Reverse Tabletop Strength

Focus On Eagle Pose Legs

Build Connection On The Mat

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Flying Pigeon Variations

by Trisha Curling | Jan 23, 2025 | Main Page Display

Flying Pigeon Variations

eka pada galavasana

FLYING PIGEON VARIATIONS

When we think of different variations of postures, it’s easy to think that we should practice either “this on, or that one”. What we may not entertain is the magnitude of focus we must place on the “in-between”. We may not consider the thread that ties the variations together. The truth is, we must consider it all. The way that Matt teaches Flying Pigeon variations, offers us the perfect formula to understand how to progress from one step to the next, afterall, this is the essence of Chromatic yoga. We gain a deeper understanding of how to both master the “in-between” and the variations themselves. The 2 Flying Pigeon variations Matt demonstrates in today’s video are joined together by what he calls “Variation 1.2” ; it’s the bridge that creates a more seamless connection. Let’s examine the path that outlines the actions towards success in this arm balance.

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START WITH THE HIPS

Before we even tackle the variations, we must prepare the body. Flying Pigeon variations will of course require both hip opening and hip strength.

The first preparation we see in the video is a hip stretch. In this preparation, we set up with a similar position to chair pose, except that we create a “figure 4” with one leg, patterning what the posture looks like (having one shin parallel to the front of the mat. If we want to reap the benefits of the hip stretch, three of the key actions are anterior tilt of the pelvis, sending the hips back, and bending deeply at the knee of the standing leg, which is where the stretch is going to happen. Matt also demonstrates how we may deepen this stretch. He does this by taking the hand opposite to the heel of the foot that’s crossed over and gently pushing further.

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FLYING PIGEON VARIATIONS: THE PRECISION PATH TO ARM BALANCE SUCCESS

ACTIVE PIGEON POSE

In active Pigeon pose, we nurture both flexibility and strength. The posture calls for the shin of the front leg to be more parallel to the front of the mat once again. This time however, instead of a passive stretch, Matt teaches us to actively press down through the front shin while pulling the back knee towards the front of the mat. We’ll see later how that latter action lends well to Flying Pigeon 1, due to the positioning of the back leg towards the chest. What we cultivate is activation of the buttock muscles (from pressing the shin down) and hip flexor activation (pulling the back knee forward and slightly downward). If we are hypermobile in the hips, it’s imperative that we implement strengthening techniques like these ones in order to create the stability that’s also required for Flying Pigeon variations.

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FLYING PIGEON 1 & 2

Flying Pigeon 1

In this variation, Matt places a block under the foot of the leg that provides support and balance until it potentially lifts up and away from the block. Now, understanding what is good for your own body and practice at a given time means that we can keep that foot down as we learn more forward into the posture. Why would this be a good option? It’s possible that we are not ready to balance, either due to fear, or maybe it’s that we need to stay there to continue to develop more strength in the wrists (which can also reduce fear because the body is more ready to handle the weight). If we lift the leg up and pull the knee into the chest, then we are also utilizing the hip flexor strength we’ve cultivated.

Flying Pigeon 2

In this “next step” we lean more forward in order to take the leg higher. Before we extend it with the intention of straightening it out, we can execute the “Flying Pigeon 1.2” as Matt referred to it in the full class. This means pulling the heel in towards the buttocks. It’s almost like a little extra stop before our next destination.

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DON’T DISMISS THE IN-BETWEEN

Matt emphasizes that it’s not necessarily a clear jump from one variation to the next. Yes we establish a foundation, but we must also investigate the actions we can work on and develop between each variation. The roadmap between two variations may call for a few twists and turns before we execute the “final stage”. As Matt says in the clip, extending the leg straight out requires a tremendous amount of strength in the gripping of the ground and leaning forward.

In Chromatic Yoga, we learn to take a bite size approach. We go through each step with intention, curiosity, and a thirst for knowledge that always leads us to our highest potential.

If you are striving to develop these practices for yourself, but also have a calling to teach, the next round of Matt’s online 200 & 300 Teacher Trainings begin in February. Secure your spot today!

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Article by Trish Curling

Video Extracted From: Handstand And Arm Balances

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ONLINE ANATOMY COURSE

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Anatomy and biomechanics for yoga
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Learn joint alignment vs pose alignment
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Caters to all levels with modifications and props
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20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

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Continue Learning

Awakening Solar Plexus Strength

Hip Flexor Stretch Mechanics

A Yoga Treatment For The Shoulders

Reverse Tabletop Strength

Focus On Eagle Pose Legs

Build Connection On The Mat

All Videos

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Hip Flexor Health For Better Movement

by Trisha Curling | Mar 14, 2024 | Main Page Display

Hip Flexor Health for Better Movement

stretch

HIP FLEXOR HEALTH FOR BETTER MOVEMENT

Healthy hip flexor muscles are associated with both stretch and strength. Although we’re going to focus more heavily on strength in this article, always note that both strength and flexibility are imperative for increased health within the muscles that make up the hip flexors and the muscles overall. Unfortunately, because the hip flexors are a challenging area for many, they are sometimes given short shrift or executed with little intention in our yoga practice. Matt reminds us that the hip flexors are the initiators of forward movement, so facing the challenge is essential in order to reap the benefits.

In today’s video, Matt provides accessible options to incorporate into our yoga practice. These actions and drills, when practiced consistently over time, transform our experience on the mat and in our everyday movement.

HIP RELEASE

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Nondogmatic alignment awareness
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Postural focus: Flying Pigeon and Lotus Pose
Injury awareness: Avoiding knee & low-back strain/pain/compression
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MOVEMENT IS A MUST

“Those who move more frequently have less occurrence of blood clots, frozen joints, cartilage degeneration, impaired digestion, metabolic disease and even skin problems”.

Humans Have a Basic Physical and Psychological Need to Move the Body: Physical Activity as a Primary Drive

We implement movement into our daily lives, so without even knowing any of the specific scientific benefits (as listed above), we still know what they are because we experience the positive aftereffects. Some of the benefits we experience include the following:

increased energy levels
better sleep
improved mental health

Strong, healthy hip flexor muscles literally initiate movement and drive us forward. It’s the action of hip flexion that allows us to do things like walk, run, and skip. Strengthening our hip flexor muscles will ultimately help us to move forward in a more efficient way.

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HIP FLEXOR HEALTH FOR BETTER MOVEMENT: 5 DRILLS TO BUILD STRENGTH & LENGTH

DRILLS FOR PRONE PRESS AND BOAT POSE

Prone Press

The actions involved in this drill help us feel a connection to our hip flexor muscles. There are 2 variations to explore:

In a prone position, we bend the first leg and press the knee into the ground. This promotes the sensation of activation. The second leg lifts but remains straight.
The second variation adds more intensity by abducting the arms and lifting the torso.

Boat Pose Drills

The variations Matt teaches here offer a challenge for our hip flexor muscles.

The first one calls upon us to move in a way that forces us to be very intentional about initiating the movement with the hip flexors, as opposed to emphasizing the core.
Maintaining hip flexion while extending each leg all the way up is humbling. It’s also very telling about the amount of work that is required.

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PYRAMID & “DANDASANA-LIKE” LEG LIFTS

Pyramid Leg Lifts

If it’s a challenge we’re looking for, this is it! Once we are set up in this Pyramid variation with dorsiflexion in the front foot, we then actively lift the front leg up towards the chest. Even if there is a generous amount of strength present, it will be possible but still challenging. If we have less strength here, the front leg may not even lift up. Something important to note is that even if the leg doesn’t lift, the movement will still activate the hip flexor muscles.

“Dandasana-Like” Leg Lifts

The variations within these leg lifts offer a nice controlled way of promoting strength in the hip flexor muscles. You’ll see in the video that a simple change in angle of the leg will help target the psoas, pectineus, adductor longus, adductor brevis, or gracilis.

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STRETCH IT OUT

As much as strength is imperative for the health of our hip flexor muscles in terms of improved movement, we must also incorporate opportunities to stretch these muscles in our yoga practice, even between strengthening drills.

The delicious stretch Matt offers in the video is laid out in 4 stages, targeting first a stretch of the quadricep muscles, all the way up to the psoas in the final stage.

Selecting stages, or gradually going through all of them, can offer relief from the strengthening drills, but we shouldn’t underestimate the challenges that come with lengthening as well.

In Matt’s next workshop, Hip Release, he’ll guide us through specific postures, drills, and techniques for the hips. We’ll learn to stretch and to extend our understanding of our own bodies in order to have a greater effect on our yoga practice and to improve our movement overall.

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

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Article by Trish Curling

Videos Extracted From: Move 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

Awakening Solar Plexus Strength

Hip Flexor Stretch Mechanics

A Yoga Treatment For The Shoulders

Reverse Tabletop Strength

Focus On Eagle Pose Legs

Build Connection On The Mat

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

Dancer Pose

by Trisha Curling | Sep 21, 2023 | Main Page Display

Dancer Pose

The Chromatic Way

natarajasana

DANCER POSE

Dancer Pose is the kind of posture that embodies both grace and strength. In order to integrate these two things into your practice of this posture, there are quite a number of pieces of the puzzle to consider. You might argue that the “grace” portion of the pose comes from its heart-opening shape, while the strength comes from all that goes into finding balance. There are other components that comprise both. The journey of discovering these elements becomes quite profound and rewarding when you follow Matt’s Chromatic approach. In today’s video, you’ll witness techniques that support your development and observe how the “Chromatic way” is implemented to create deeper awareness and transformation. Dancer Pose, along with other “preparatory postures,” becomes more accessible in your practice.

CHROMATIC YOGA

OCTOBER 2023 15Hr. Immersion

12 Chromatic Yoga practices with founder Matt Giordano
Full-spectrum immersion covering all posture categories
Improve your body awareness and advance your practice
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Improve strength, balance, flexibility, and proprioception
Appropriate variations and modifications for all levels

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WHAT IS CHROMATIC YOGA?

Before we look at Dancer Pose, let’s delve into what Chromatic Yoga actually means: “Chromatic Yoga is a systematic approach to teaching that provides a highly intentional and purposeful experience for students to cultivate awareness of their body and mind.” (Extracted from Matt’s 300 Hr. Teacher Training)

What does this look like in your physical yoga practice? In a well-developed class or practice, you’ll start by laying a foundation. This can be done by focusing on specific actions in “foundational postures” and/or shapes. This sets the stage and prepares your body for a “peak posture.” Each movement is executed with a specific intention. Remaining focused on these intentions helps you create more awareness of how you move and where you may need to add or edit a particular action. Everything is broken down, simplified, and repeated to support you in realizing your fullest potential.

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DANCER POSE: THE CHROMATIC WAY

START HERE

Dancer Pose is a heart opener and a balance posture all in one. Creating the shape of a heart opener requires that you create the action of retracting the scapulae; when done with well-placed effort, this will activate the rhomboids and lower trapezius. Matt demonstrates how to pattern this activation in Upward-Facing Dog. In today’s video, you’ll see that after retracting your scapulae and externally rotating the humerus on each side, you create more space for your chest to move forward. When you lift your rib cage up and out, you create more length and opening in your front body. These are all key actions to start with in order to find more heart space in Dancer Pose. This patterning continues in Twisted Monkey and in Tiger Pose. What you also see are the necessary actions in the pelvis and the activations that promote the lengthening required in the hip flexors and quadriceps.

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DANCER POSE AT THE WALL

If you’ve worked through these progressions, your body is more physically prepared for the next steps. This variation of Dancer Pose is great because it reduces the effort required to stay balanced if you want to be more focused on the backbend and the movement of the pelvis. Here, Matt demonstrates the dance (pun intended) between the movement of the pelvis (more anterior tilt), which assists in lifting the back leg further up, and the action of increased external rotation of the shoulder. Once you have tipped forward with more anterior tilt, Matt advises you to lift your chest up on an inhale in order to expand through your front body. Going back and forth between these actions promotes greater opening altogether. The activation of the quadriceps and hip flexors is continued by pressing your foot into your hand and vice versa.

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FIND YOUR BALANCE

The repetition of the actions created throughout the previous postures boosts your ability to find more balance in Dancer Pose. The same exchange between tipping forward and lifting up the chest, plus a greater awareness of the internal rotation of the lifted leg, will assist in cultivating more stability.

The definition of finding your balance goes beyond just taking Dancer Pose away from the wall. From a Chromatic Yoga perspective, it also means that in the process of exploring the biomechanics of a posture, you are learning more about your body and mind. Maybe there are vast differences between one side of the body and the other, or maybe there is room for a shift in your thought process during your practice. This can go in multiple directions! Ultimately, the relationship you build with yourself and your practice as a whole is completely transformed when you adopt the Chromatic way.

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Article by Trish Curling

Video Extracted From: Vinyasa Immersion

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