by Sasha Sigel
Note: I’m not a medical professional. Everything in this post comes from a movement and yoga perspective, not a clinical one.
I love observing how bodies move. I notice patterns. My clients and I experiment with how small adjustments might create more ease and support. Of course, a person’s lived experience always comes first—but sometimes, getting feedback from someone outside your body can be helpful. You know that old saying: When you're a fish swimming in water, you don't ask, "what is water?"
Well, if your body has always moved a certain way, you might not think to ask, “What’s going on with my joints?”
Lately, I’ve been asking some of my yoga clients:
“Has a healthcare provider ever talked to you about hypermobility?”
Most of the answers?
No. Nope. What’s that?
What Is Hypermobility?
The short version: Hypermobility means your joints move more than average.
Like many things in life, it’s a spectrum—some folks experience minimal impact, while for others, it’s the missing puzzle piece that helps explain chronic joint or muscular pain, injuries, or other medical diagnoses.
There’s growing awareness around the connections between hypermobility and:
POTS (Postural Orthostatic Tachycardia Syndrome) and other dysautonomia conditions
Anxiety and nervous system dysregulation
GI disorders
Neurodivergence (like autism and ADHD)
If you're curious to learn more, I love this podcast episode by Jessica Valant as a gentle introduction to hypermobility and related conditions. Note that it does use cis-woman-centered language, but hypermobility affects people across the gender spectrum.
There’s a lot to explore within hypermobility. I recommend talking to a physical therapist, rheumatologist, or another specialist to learn more. In this piece, we’ll focus on how hypermobility comes into play with joints, muscles, and yoga.
Hypermobility in Yoga: Why It Matters
A lot of folks with hypermobility are drawn to yoga, but they’re not always aware of how it may affect their practice—or their joints.
You might be thinking:
“But I’m not that flexible! My muscles always feel tight.”
Here’s the thing: we’re not talking about muscle flexibility. Hypermobility is about connective tissue—the ligaments, tendons, and joint capsules that hold your skeleton together. According to Yoga International:
“People with hypermobility tend to have looser connective tissue… [When we ‘sit’ in our joints, we are] relying on the tensile strength of ligaments rather than the support of surrounding muscles.”
This is why strength and muscular engagement are key.
Why Hypermobile People Love Yoga
In my experience, many hypermobile bodies gravitate toward yoga for two main reasons:
1. It Feels Natural
Yoga asana (postures) can call for a lot of joint movement. If your joints already move beyond the average range, those aesthetically pleasing postures can feel accessible—even easy. But that accessibility can sometimes take advantage of underlying instability, and add to the imbalance happening in your joints and muscles.
2. You're Trying to Relieve Muscle “Tightness”
Many hypermobile people experience chronic muscle tension, and we’ve been taught that stretching is the best way to release that tightness. If only it were that simple. Tightness doesn’t always mean the muscle needs to be stretched.
Sometimes, it’s a signal that your muscles are working overtime to stabilize lax joints. Our nervous system says, “Uh oh! We need more support in our joints” and your body responds the best way it knows how– the muscles tighten around the joint. Unfortunately, this tightness isn’t the same as true stability or support.
Can Yoga Still Be Helpful for Hypermobility?
Absolutely—but we need to shift the focus. If you’re hypermobile, you may benefit most from a yoga practice that emphasizes:
Active and dynamic stretching (rather than passive stretching)
Muscle strengthening
Joint stability and awareness
Working within a contained range of motion
Other movement tools—like weight training and resistance work—can also be incredibly supportive for hypermobile bodies.
Practice Tips: How to Support a Hypermobile Body in Yoga
1. The Rule of Thumb: Micro-Bend!
If you’ve been hyperextending your joints for years, becoming aware of that pattern (and slowly shifting it) can take a lot of time and effort– but it’s a powerful shift. Let’s explore two asanas in particular:
Phalakasana (Plank Pose)
Next time you go into a plank, check out your elbows.
Are your inner elbows rotated all the way forward?
Are your elbows completely straight/locked?
Pause!
Lower your knees to the earth. We may need to build strength before picking up the knees.
Take a “micro bend” in your elbows. We want to engage the muscles surrounding your elbow joints (upper and lower arms.) This will likely feel like a lot more work than the version you were just doing. This is what we want!
This elbow joint awareness also applies to asana like:
Tabletop
Downward-Facing Dog
Upward-Facing Dog
Wheel Pose
Trikonasana (Triangle Pose)
Next time you go into Trikonasana, check out your knees.
Is your front knee locked?
Pause!
Take a micro-bend into your front knee.
Imagine pushing your front foot forward and down.
These two actions will help to turn on muscles above and below your knee joint.
This knee joint awareness also applies to asana like:
Forward folds (seated and standing)
Pyramid
Warrior III
2. Use Props Thoughtfully
In poses like Supta Baddha Konasana (Reclined Cobbler’s Pose) hypermobile hips may over-rotate. Place a block or blanket under your outer thighs to protect the joint from doing too much weight-bearing.
In Tadasana (Mountain Pose) try standing with a block between your thighs, and a strap around your thighs. You can gently engage the muscles to hold the block in place, and gently push out into the strap. The props can give you feedback about which muscles need to engage while standing.
But I Don’t Feel Anything… 🙁
Totally get it. Many hypermobile folks are chasing a release, trying to ease discomfort by stretching more. But here’s the truth: sometimes relief comes from stability—not sensation.
A student once told me, “It’s like not scratching a bug bite.” Spot on.
Rather than pushing for a deep feeling or stretch, give your body time to build strength and new movement patterns. Over time, this can bring longer-lasting ease than that short-term release.
Getting Support
To be honest, an average studio class may not offer variations that support those with hypermobility. In fact, many cues may inadvertently push people with hypermobility into less safe practices. It might be worth exploring other options:
Online programs designed for hypermobility
One-on-one sessions with teachers experienced in joint instability
Once you have a better understanding of your body and the elements of yoga that truly help, you can integrate these insights into group classes and make adjustments that fit your body.
You don’t need to fit a mold. Your practice can—and should—be designed to support your body. With the right tools, support, and education, your yoga practice can become more sustainable, more supportive, and more yours.