I am happy there is a way for me to straighten my knees that is healthy. Before I took this class, I noticed how much I liked balancing on one foot, feeling really grounded, and wondered why this could be bad for my achy knees. Now I realize I was probably doing something similar to the instructions you offer.

Your nuanced instruction gives me some homework I actually want to do, in addition to the physical therapy strengthening work, which always seemed lacking in holistic understanding. Thank you Jason.

So necessary for me to do this class! As a runner I have all kinds of issues with hyper extension. This really helps me realign and focus!

Excellent instructions here. Do you have any advice for bow legs or knock knees? Thank you!

Thank you for such detailed descriptions! After doing yoga for the past 12 years, I feel like your instruction brought my awareness to a new level. I've never felt my legs work that way before, and I was shocked at how intense and strong it felt. I'm always afraid to push down through the big toe because I don't want my feet to over pronate; however, your guidance concerning the ankles gave me an entire new way to identify what my toes, feet, and ankles should be doing.

Jason, thank you. I have a heel spur and some associated problems with my achilles, in addition to hyper-extension of the knees. Triangle pose became a bit of a nemesis for me as it put pressure on my achilles and caused pain around the heel spur (heavens, I do sound like a very deformed person!). I tried this class and felt no pressure or pain. I shall keep practicing this class now.

Jennifer - Managing pain may requires a diagnosis that I'm not qualified to give. I can, however, give you a couple pose-specific thoughts that may or may not affect your friends comfort level. She can explore pressing down through different parts of her feet in order to change the weight distribution. She can also experiment with different strides--most likely, she may want to shorten the distance between her feet. She may also explore practicing on different surfaces to if the density of the floor makes any difference. Good luck!

hi..really nice class..so helpfull...i dont know if you can help me..i have a friend which is very flexible and usually have pain doing standing poses on the soles of the feet..not on fascia but usually on metatarso..any suggestions?what it might be??she always complains on class an she have to stop the pose...thank you..we will wait :)

Karla- thank you! I'm thrilled this was helpful for you on those levels. Thanks for passing your learnings on.

This video was not only helpful as a practitioner but as teacher. Jason was able to clearly explain many of the concepts that I try to impart to my students in simple language that anyone can understand. I feel I'll now be more successful at teaching my students how to improve their alignment and leg strength while avoiding hyper-extension.

Susana - no need to apologize! The IT band affects the knee and the knee affects the IT band, but I wouldn't make a causal link between the IT and hyperextension. I could geek out here a little bit, but, regardless, I don't think that I would make a strong link between the two.

I need to apologize in advance...my question will show how little I know about anatomy...is there a connection between the it bands and hyper extension. Your directions were brillian and helpful..I felt that as I extended the ancles, the lifting up helped my it...out hip region..thank you.

Rachel - yes, these actions apply pretty well to the back leg in both viras. Regarding the knee cap tracking issue, I'm hopeful that this class will help you. In fact, this is very similar to what I would focus on. Gibpve it a little time and see if it does the trick!

Incredible class. So simple but so powerful. As a hyper-extender with knee pain this was so welcome. I assume the same actions - push into the ball of the foot, draw the thigh bones up and pull rather than push the leg straight apply to the back leg in the warrior poses etc?I would love it if you could do a therapeutic class for those of us with knee pain due to problems with the knee cap tracking. Or point me in the direction of some!!Many thanks Jason for sharing your skill and expertise. Namaste

Colleen - sorry to disappoint you, but I didn't have one handy.

Wish you had a student with hyperextension--would have been much more helpful

Ana- glad to hear this rocked your world! Especially excited this helped you to get more into your body by addressing hyperextension safely

Wow! This rocked my hatha yoga world! I've been struggling with pain and alignment issues because of hyperextension for years and have tried a number of adjustments from different sources. None have helped as much as this class. The awareness series at the beginning was brilliant, and I agree with others that pulling up on the ankles and the block behind the calf are genius. I was able to tap into muscular strength and balance that shifted the alignment all the way up to my neck - in part because I was no longer panicing about the tweeks in my knee and hip coming in and out of this posture. I am so grateful and my students will be too - thank you!!!

Bea - Glad this helped you. I can probably address elbows in an upcoming segment, but it will be a few months. That said, you can really treat the elbow very similar to the knee--except, your knee and your elbow face opposite directions. So, usually, you can bring more weight onto the heel of your hand, slightly bend the elbow and pull up through your triceps (triceps are to elbow what quad is to leg.... sort of....).

This was so helpful - I had difficulty in the back leg in triangle and pyramid to engage both legs not to hyper-extend but the instruction of pushing down the big toe and pulling up through the thigh made perfect sense to me.

Could you maybe do another similar class on hyperextending elbows too? Thank you!

Ellen - this is great! happy to hear you're feeling the subtlety of the quads engaging. best, J

Thanks so much! I can now start to feel that my quads are engaging and the pulling up action/sensation is so helpful. Great sequence!

Sarah - thanks!

Excellent, thanks Jason.

Erica - Yes, you can definitely play with grounding more deeply through the ball of your back foot in trikonasana. If this doesn't fix the challenge, feel free to bend it slightly--just imagine that the back of your knee gets a little softer and this may do the trick!

Kelly- happy you found this helpful! Thanks

Thanks so much! Excellent tutorial on leg work even if you don't hyperextend!

Hilda - I can relate to the wonky-ness! very happy this was helpful for you. best, J

So incredibly important for the hyper-extension in my knees. I really liked the description of pulling "up" through the ankles. The block in the calf - utter genius! I had a question regarding the back leg in triangle and pyramid pose. Should the action be the same as the front leg? (pushing the ball down, etc.?) I still feel that I am hyper-extending a wee bit and am wondering how to rectify that. Thanks, Jason. Love this practice. Into the favorites it goes. Om shanti.

I have wonky feet, ankles and shins and this practice was so helpful! The focus on the base of the big toe is such a very useful cue, thanks so much!

Julie - thanks from me and Kim! Glad you like the outfit. I'll try to wear it more :)

Great class. Kim was adorable, a very good sport and very helpful with her movements. Also, Jason, you are wearing my favorite outfit of yours! :)

Abby - glad you liked the block in the calf! it's a great tool, right? thanks for practicing.

Trikonasana - block in the calf - genius! Loved the sequence Jason. I delight in your teaching of refinements.

Shona- very glad to hear that you found this helpful!

I don't hyperextend but thankfully did this class anyway, it's hugely helpful for anyone with any knee trouble.

Dar - delighted the blueprints work in your body and mind. best, J

Sharon - I'm glad this helped minimize your knee pain. best, J

Evelyn - great! happy this helped. best, J

Thank you Jason, having knees with hyper extension, your class was so helpful to me!

Thank you Jason! I am experiencing knee pain not from hyper extension but this practice taught me how to go through the most difficult poses knee-wise, without pain!

Thanks Jason, love the blue prints you give us for the body.