Flow Under Control: Pelvis + Hamstrings

The Functional Yoga Mobility Series 2026: Volume 2

Build strength, mobility, and control through your hips and hamstrings to create more ease, support, and freedom in your yoga practice.

Discover how the pelvis and hamstrings work together to influence forward folds, transitions, and overall movement quality. Rather than chasing deeper stretches, you'll learn how to improve active flexibility, pelvic awareness, and functional movement patterns that make your practice feel lighter, stronger, and more sustainable.

Move with more control. Stretch with more purpose.

Through a combination of mobility drills, yoga-based movement, and practical anatomy, you'll explore how to:

• Improve pelvic awareness and hip mechanics in yoga postures.

• Understand the functional role of the hamstrings beyond "tightness."

• Develop active flexibility and usable range of motion.

• Create stronger, more efficient forward folds using hip hinging and coordinated spinal movement.

What this workshop focuses on

Hamstring function in movement — exploring the role of the hamstrings in hip flexion, pelvic positioning, and gait, and understanding why "tightness" isn't always a flexibility limitation.

Pelvic mechanics in yoga — developing awareness of pelvic orientation (anterior/posterior tilt) to create more efficient movement, stability, and space in forward folds, transitions, and standing postures.

Active vs. passive flexibility — understanding the difference between available range of motion and usable range of motion, and how strength at end range improves mobility, control, and resilience.

Functional forward folds — applying principles of hip hinging, spinal articulation, and load sharing to yoga forward folds, moving beyond passive stretching toward active, integrated movement.

Why this matters

Many yoga practitioners experience tight hamstrings—but the issue is often not flexibility, it’s how the body is supporting itself in movement.

Without that support:

• folds feel forced or compressed

• the lower back takes more load than it should

• movement feels restricted rather than fluid

This workshop helps change that experience.

What you’ll walk away with

• More ease in forward folds and hip movements

• Better awareness of pelvic position in your practice

• A stronger sense of support in lengthened poses

• Less strain when moving between shapes

• Simple ways to make your practice feel lighter and smoother

Who this is for:

• Yoga practitioners who feel tight in forward folds

• People with stiff hamstrings or hips

• Those who want more ease in flowing movement

• Anyone looking to reduce strain in their yoga practice

The approach

This is not about pushing deeper into stretches.

You’ll move through a yoga-led flow focused on awareness, support, and control, helping you experience your hamstrings and hips in a more balanced way.