Glutes & Hamstrings 8 Skills and Drills For ActivationstrengthGlutes & Hamstrings How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed...
Glutes & Hamstrings
How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to feel like. Losing or not understanding the connection to the sensations in your body can be quite easy, unless you’re intentional about locking in to each action in your asana practice. It’s more than that though, it’s also about learning the techniques to actually make the connection. Learning effective techniques and implementing them can help you to get to know your body in a deeper way and this can effectively change how you move. In today’s video, Matt highlights 8 effective ways for you to connect to your glutes and hamstrings in order to strengthen them for better functionality overall.
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The perfect approach when it comes to connecting to your glutes and hamstrings is to learn technique. This provides a focus and removes the pressure of trying to randomly figure out where and how to feel what you may believe you’re supposed to feel. It also helps you to explore your body in a safe way. The techniques and approach that Matt provides are unique. Instead of just going through a variety of postures that are “prescribed” to fire up your glutes and hamstrings, Matt provides a direct “how to”, which means that, there are articulations and repetitive actions that help you to undoubtedly connect to the sensations in your glutes and hamstrings.
Strength is more than building muscle and resilience, it’s a skill. The skills and drills that Matt offers creates a solid foundation for transformation and connection in your body.
WATCH THE VIDEO
GLUTES & HAMSTRINGS: 8 SKILLS AND DRILLS FOR ACTIVATION
TRANSFORM THESE STANDING POSTURES
In Low Lunge, Matt demonstrates how to effectively access your glutes and hamstrings. In order to ignite your hamstrings in the front leg, you must drag your front heel back while creating a posterior tilt in the pelvis. When you add in the pressing down of the front heel, your glutes will also spark up.
In the video,Warrior II, Goddess Pose, and the Pyramid variation Matt demonstrates , maintain the same action. Pressing down through your heel and pulling your feet towards one another help to contract and activate your glutes and hamstrings.
The Supported Warrior III “leg lift” variation offers specific pelvic articulations that are the key to what contributes to connecting to the sensations in your glutes and hamstrings.
The final effective glute and hamstring strengthener are the “Crescent Pose Slides”.
Incorporating these skills and drills will help you to more deeply understand your body.
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GLUTE BRIDGE & TABLE TOP VARIATIONS
These potentially more “traditional” movements to create activation and strength in your glutes and hamstrings are also executed with different levels and unique articulations in the video.
One of the first ways to really find connection is to remove your mat from underneath you. Matt wears socks on his hardwood floor. Wearing socks forces you to have to dig in a little deeper into the floor to find steadiness.
Matt offers 3 variations of a Glute Bridge and 4 variations of Table Top. What’s nice about exploring the different variations is that you get an opportunity to find out where your needs are from one side of the body to the next. This is where growth and understanding takes place.
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