#Externally

Most people chase flexibility. But flexibility without control doesn’t solve tight hips. Mobility is different. Flexibility is how far you can be pushed into a stretch. Mobility is how much range you can actively control. These five hip openers build usable range by combining alignment, support, and strength inside the stretch: • Malasana (Garland Pose) • Upavistha Konasana (Seated Straddle Forward Fold) • Supported Apanasana Variation (Wind-Relieving Pose) • Mandukasana (Frog Pose) • Utthan Pristhasana (Lizard Pose) Mobility supports your low back, pelvic stability, and overall movement efficiency. Depth is not the goal. Control is. Save this for your next lower body day. Follow for intelligent, anatomy-informed yoga. #HipMobility #YogaAnatomy #FunctionalMovement #TherapeuticYoga #MobilityTraining

👉 Flexibility isn’t your problem. 👀 Your inputs are. 📈 If you’ve been stretching for years and your leg still won’t go higher… this is your sign: ❌ It’s not about forcing deeper splits. ✅ It’s about fixing nervous system + fascial blocks. 💦 When fascia is dehydrated, nerves are stuck, and your brain doesn’t feel safe, it will lock your range to protect you. ⚠️ That’s why you feel “tight” even though you’re already flexible. ❕This routine hits everything: • fascia hydration (so tissues can actually glide) • nerve glides (so the signal isn’t blocked) • hip capsule mobility (so rotation + height unlock) • neuromuscular control (so you KEEP the new range) 📌 Mobility > passive flexibility. Every. Single. Time. 🧠 Inside Bodhi Core, we retrain your nervous system, hydrate fascia, strengthen your end range, and teach your body that more mobility is safe. 🔗 The full class — “Neurofascial Rewire: Hip Mobility + Rehab” — uploads tomorrow. 💭 If this hit home, you’re exactly who I created Bodhi Core for. 👇 Do this to support the work: • Share it with the friend who’s “always tight” • Comment “MOBILITY” if you want the next sequence explained step by step • Train the full guided method inside Bodhi Core (link in bio) Your body isn’t the problem. It just needs the right conversation. 🤍 • • • #mobilitytraining #dancermobility #hipmobility #nervoussystem #fasciatraining #bodhicore #neurofascialrewire #ballet #ballerina #dancer #mobility #dancerworkout #balletworkout #pilates #dancersofinstagram #yoga #workout #fisioterapia #pilateslovers #flexibilidade #flexibilitytraining #flexibility #flexibilitygoals #pilatesbrasil #pilatesinstructor #viral #foryou #explore #feed #balletpilates

Most people train the hips by stretching hamstrings, adductors, or “opening” the front of the body. But that’s only a small part of the picture. The hips are designed for rotation, load, and adaptability — not just passive flexibility. Practices like 90/90 with active leg lifts take us into end-ranges we rarely control, especially internal rotation. That’s where strength, joint health, and long-term resilience are built. When we avoid these ranges, they don’t disappear — they just become weak and unfamiliar. And that’s often where pain and restriction begin. Explore your hips. Strengthen the ranges you don’t visit. Give your body more options. Comment LOWER to join our free Lower Body Workshop and learn how to train hips, knees, and ankles with intelligence and intention. #hipmobility #lowerbodyhealth #embodiedanatomy #movementeducation #jointresilience

Only 5-10% of people have hip impingements (bony blocks) that anatomically prevent them from attaining certain seated postures. So what’s up with the other 10 people in the class that can’t get their knees down? They need to stop limiting themselves by thinking it’s genetics and start strengthening their hip abductors. Most often glute medius. What else needs to be done? Structural tension release from the fascia. And looking at stress patterns. Because the hips get tight when we are under stress. #glutemedius #hipmobility #pralayayoga #musclebalance #fasciarelease

Functional yoga is yoga that is taught with proper biomechanics, considers biodindividuality, emphasizes sustainable movement and natural patterning, and prioritizes active control and joint integrity over aesthetics and passive flexibility. Over many years of shifting the way I practice and teach, and loving in this direction, I retired many cues that I had heard, and at some point acquired, including: 👉 “Relax your glutes so you don’t crunch into your sacrum” in a backward bend: this cue still lingers in some lines of teaching, but goes against natural biomechanics of hip extension. 👉 “Shoulders away from the ears” in downward dog: against, completely against biomechanical patterning in shoulder flexion and elevation/upward rotation of the scapula. 👉 “Flex the foot to protect the knee” in half pigeon pose: this does not make sense because the muscles that flex the foot back at the ankle do not cross the knee or create stability there. This is just scratching the surface! There are soooo many things engrained into common cueing, without analysis or critical thinking regarding the accuracy or appropriateness of the things we say/hear as teachers. I’m grateful for the opportunity to continue to learn, evolve both my teaching and understanding of movement, and to share that with other teachers, so we can empower our students to build sustainable strength. 💪 #sustainablemobility #functionalmovement #functionalyoga #teachingyoga #yogateachertips #yogateacher #yogacues #yogateachermentor #teachyoga #yogastrength #yogamobility #hipstability #hipopener #newyogateacher

Bending your knees in a forward fold isn’t “cheating.” It’s neuroscience + biomechanics working together. When you soften the knees, your quadriceps can actually engage. That quad activation sends a signal to your nervous system to down-regulate the hamstrings through something called reciprocal inhibition — a reflex where one muscle group relaxes when its opposite contracts. Translation: 👉 quads turn on 👉 hamstrings get permission to lengthen 👉 nervous system feels safe 👉 range of motion improves This is the difference between mobility and passive stretching. Passive stretching just pulls on tissue. Mobility teaches your nervous system how to control range of motion. Flexibility isn’t about forcing a stretch. It’s about creating cooperation between muscles and the brain. This is exactly what I teach in all of my programs — strength + mobility working together so your body feels supported, resilient, and connected.

Stretching matters. Length has its place. But when stretching becomes the only strategy—especially when one muscle gets blamed for everything—we miss the bigger picture of the hip. The hip is complex. Multiple muscles, directions, and roles—stability, compression, rotation, transfer of force. When we obsess over lengthening one muscle: • strength gets ignored • coordination is lost • the spine often compensates Compression strength—actively lifting the leg through space—trains the hip flexors as contributors, not culprits. It builds control, supports the pelvis, and gives mobility somewhere to land. This isn’t about choosing strength over stretching. It’s about integration. If your hips feel tight, heavy, or your back keeps taking over—there’s more to explore. Follow for more embodied anatomy and movement practices @learnmoveheal Join our FREE Lower Body Workshop to learn how strength, mobility, and awareness work together. Comment LOWER and we’ll send it to you. Follow for more embodied anatomy & functional movement. #hiphealth #lowerbodymobility #functionalmovement #embodiedanatomy #movementeducation

In shifting towards teaching yoga from a functional lens - in line with biomechanics, in consideration of bioindividuality, and in prioritization of sustainable mobility - some cues I’ve retired, and will never go back to include: 👉 “Relax your glutes” in a backward bend: this cue still lingers in some lines of teaching, but goes against natural biomechanics of hip extension. 👉 “Shoulders away from the ears” in downward dog: against, completely against biomechanical patterning in shoulder flexion and elevation/upward rotation of the scapula. 👉 “Flex the foot to protect the knee” in half pigeon pose: this does not make sense because the muscles that flex the foot back at the ankle do not cross the knee or create stability there. This is just scratching the surface! There are soooo many things engrained into common cueing, without analysis or critical thinking regarding the accuracy or appropriateness of the things we say/hear as teachers. I’m grateful for the opportunity to continue to learn, evolve both my teaching and understanding of movement, and to share that with other teachers, so we can empower our students to build sustainable strength. 💪 #functionalmovement #sustainablemobility #yogateacherresource #functionalyoga #yogateacher #yogateachertips #teachingyoga #yogacues #newyogateacher #yogateacherstraining #yogabiomechanics #yogaapp

This is exactly what we break down inside our free lower body workshop. It’s not about forcing range. It’s about building intelligent, resilient movement. Comment LOWER to get access. #kneepain #lowerbodystrength #movementeducation #functionaltraining #yogateachers

Want more length in your hamstrings without forcing the stretch? Place a yoga block under the ball of your front foot. 🔺 The Setup: Position a yoga block (any height) under the ball/toes of your front foot, heel stays on the ground. What this does: ✓ Increases dorsiflexion at the ankle ✓ Changes the lever arm for hamstring lengthening ✓ Reduces compensatory lumbar flexion ✓ Makes the pose more accessible without sacrificing intensity ✓ Targets the hamstring-calf fascial chain The science: By elevating the front foot, you're working with tissue mechanics, not against them. You get hamstring engagement and length without the nervous system hitting the brakes. This modification isn't "easier"—it's smarter. Your hamstrings will thank you. Teacher: Jules Mitchell #PyramidPose #YogaModifications #YogaBlocks #YogaProps #HamstringsStretch #YogaAlignment #YogaBiomechanics #FunctionalYoga #YogaForEveryBody #YogaTeacher #YogaEducation #Parsvottanasana #YogaAnatomy #StretchScience #MovementScience #YogaTips #AsanaModification #YogaCues #AdaptiveYoga #FlexibilityTraining #JulesMitchell #HamstringFlexibility #YogaInnovation #BiomechanicsInYoga #TissueAdaptation

Functional yoga is yoga that is taught with proper biomechanics, considers biodindividuality, emphasizes sustainable movement and natural patterning, and prioritizes active control and joint integrity over aesthetics and passive flexibility. Over many years of shifting the way I practice and teach, and loving in this direction, I retired many cues that I had heard, and at some point acquired, including: 👉 “Relax your glutes so you don’t crunch into your sacrum” in a backward bend: this cue still lingers in some lines of teaching, but goes against natural biomechanics of hip extension. 👉 “Shoulders away from the ears” in downward dog: against, completely against biomechanical patterning in shoulder flexion and elevation/upward rotation of the scapula. 👉 “Flex the foot to protect the knee” in half pigeon pose: this does not make sense because the muscles that flex the foot back at the ankle do not cross the knee or create stability there. This is just scratching the surface! There are soooo many things engrained into common cueing, without analysis or critical thinking regarding the accuracy or appropriateness of the things we say/hear as teachers. I’m grateful for the opportunity to continue to learn, evolve both my teaching and understanding of movement, and to share that with other teachers, so we can empower our students to build sustainable strength. 💪 #yogacues #functionalmovement #sustainablemobility #functionalyoga #teachingyoga #yogateacher #yogateachertips #yogateacherresource #sustainablemovement #yogateachermentor #sustainableyoga #teachyoga #yogasequence #newyogateacher #yogaapp

Functional yoga is yoga that is taught with proper biomechanics, considers biodindividuality, emphasizes sustainable movement and natural patterning, and prioritizes active control and joint integrity over aesthetics and passive flexibility. Over many years of shifting the way I practice and teach, and loving in this direction, I retired many cues that I had heard, and at some point acquired, including: 👉 “Relax your glutes so you don’t crunch into your sacrum” in a backward bend: this cue still lingers in some lines of teaching, but goes against natural biomechanics of hip extension. 👉 “Shoulders away from the ears” in downward dog: against, completely against biomechanical patterning in shoulder flexion and elevation/upward rotation of the scapula. 👉 “Flex the foot to protect the knee” in half pigeon pose: this does not make sense because the muscles that flex the foot back at the ankle do not cross the knee or create stability there. This is just scratching the surface! There are soooo many things engrained into common cueing, without analysis or critical thinking regarding the accuracy or appropriateness of the things we say/hear as teachers. I’m grateful for the opportunity to continue to learn, evolve both my teaching and understanding of movement, and to share that with other teachers, so we can empower our students to build sustainable strength. 💪 #functionalyoga #functionalmovement #sustainablemobility #yogateacherresource #yogateacher #yogateachertips #teachingyoga #yogacues #yogateachermentor #newyogateacher #yogaalignment #yogabiomechanics #yogaapp #teachyoga