Invert With EaseBALANCEINVERT WITH EASE Feeling good upside down begins before our feet ever leave the floor. It comes from knowing that we have prepared the body well enough to make choices once gravity changes the conversation. In today’s video, Matt helps us invert...
Heading To Hanumanasana
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.
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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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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.
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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.
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Article by Trish Curling
Video Extracted From: Aligned Vinyasa Immersion
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