Trisha Curling, Author at THEYOGIMATT

Internal Rotation: Strengthen From The Inside Out

by Trisha Curling | Nov 21, 2024 | Main Page Display

Internal Rotation: Strengthen From The Inside Out

Shoulder Mobility

INTERNAL ROTATION STRENGTHENING FROM THE INSIDE OUT

It’s not unusual for us to find ourselves experiencing too much time spent in a slouched position. It could be due to a job, poor habits on our electronic devices, or even during difficult emotional periods. Being in this slouched position means that our shoulders are favouring internal rotation. It doesn’t mean that we should never be in this state. The anatomy of the shoulder absolutely allows for this, but it’s when we are unconsciously, inactively allowing this posture to be our default that we can run into issues. This is why focused, intentional work is critical for overall shoulder health.

If shoulder internal rotation is the focus of a given practice, our approach must be more than just the internal rotators. The drills and techniques Matt provides in today’s video teach us how to not leave anything behind when it comes to strengthening and overall mobility.

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MOVE WITH PRECISION

Prone Drill

In the first drill we get a sense of how to find greater range almost immediately. Matt cues a lift in the armpit allows the humerus to move more freely in the joint. It helps to decrease the collision of the humerus with the acromion. Here, we work on control and stability which are also essential components of mobility.

Standing Drill

This is similar to the previous drill except that of course, we are standing. What we’re also doing is working through internal rotation along with external rotation but with both arms at the same time.

Practicing these drills help to build healthy patterning of movement along with deep strengthening and stability within the joint.

WATCH THE VIDEO

INTERNAL ROTATION: STRENGTHEN FROM THE INSIDE OUT: TRANSFORMATIVE DRILLS FOR INDESTRUCTIBLE SHOULDER HEALTH

SOCK DRILLS

What’s great about these shoulder internal rotation drills is that they can be easily integrated into our regular yoga practice and/or mobility work.

The sock drills Matt demonstrates in the video will test our endurance. As far as the anatomy is concerned, the two major muscles in the rotator cuff that create internal rotation (subscapularis and teres major) will be at work, along with the front deltoid muscles, the pectoralis major, and latissimus dorsi.

We really focus on latissimus dorsi in the second drill which is essentially a prone “lat pull down”. To increase the intensity of this drill, Matt instructs us to press down with our hands firmly. Latissimus Dorsi activation really sets in when we lift the armpits. The action of lifting the armpits, we come to realize, is an important one if we want to be successful in strengthening internal rotation of the shoulders.

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SIDE ANGLE BIND OPTIONS

After preparing for optimal internal rotation of the shoulder through both strengthening and awareness of how to move, Side Angle pose with bind options really showcases the work we’ve done.

One of the key things is simply opportunity. If we set ourselves up “correctly”, then we provide ourselves with the opportunity to execute the necessary actions for success in the binding portion of this posture. The first thing is getting the shoulder under the front leg (which Matt demonstrates in a “humble warrior-like position”) in order to create enough space for the shoulder to move freely into internal rotation. This allows the arm to wrap around and for the hands to clasp/bind. What we also receive from Matt in the video, are 3 possible ways to engage with a bind. Engaging in these can be either practice or preparation. It all depends on where we are in the journey.

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THE DEEP WORK ISN’T FANCY WORK

One of the things that’s great about Chromatic yoga is that you’re provided with the right tools for the “deep work”. We may understand that we need to work on a particular aspect of our practice, like “I know I need to work on internal rotation of the shoulder joint”, but we may not know exactly what to do. There are less questions about where to start with the Chromatic yoga approach. It doesn’t mean that we have all the answers right away, but we always have a starting point for exploration and it’s always about inserting ourselves in the right spot. From there, it means there is room for potential and growth.

Matt’s next online immersion Revelation is going to give you access to a plethora of techniques along the full spectrum of your asana practice. Register today in order to deepen your practice and realize your fullest potential.

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Article by Trish Curling

Video Extracted From: Shoulder Mobility Immersion

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Learn joint alignment vs pose alignment
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Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen From The Inside OutShoulder MobilityINTERNAL ROTATION STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves experiencing too much time spent in a slouched position. It could be due to a job, poor habits on our...

Janu Sirsasana To Half Lotus

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Turtle Pose To Titibhasana

Turtle Pose To TitibhasanaKurmasanaTURTLE POSE TO TITIBHASANA Turtle Pose is not tiny by any means. There is a great deal that goes into its preparation. At the same time, it’s also an excellent preparatory posture for Titibhasana. The journey between these two...

Full Wheel

Full WheelUrdhva DhanurasanaFULL WHEEL Teaching an intentional class becomes inevitable when following the Chromatic system that Matt created . In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential. When it...

Mastering Bakasana

Mastering BakasanaCrow PoseMASTERING BAKASANA We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to...

Tuck Jumps

Tuck JumpsHandstandTUCK JUMPS Tuck jumps can be a confidence booster when it comes to preparing for handstands. They're not the first step in the course of preparation, but they're definitely a way of identifying where strength and proprioception require attention. ...

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Janu Sirsasana To Half Lotus

by Trisha Curling | Nov 14, 2024 | Main Page Display

Janu Sirsasana To Half Lotus

Kurmasana

JANU SIRSASANA TO HALF LOTUS

There’s never one single route to a posture we’re exploring. There are individual specifics we always need to consider.

When it comes to hip opening postures like Janu Sirsasana and Half Lotus we might believe that they are very close to one another in regard to the amount of hip range of motion that is required. This may be true for some and not for others. This comes back to what we’re individually experiencing in our bodies. There may be a tightness present in both postures and/or pain. There can be a direct connection between hip range of motion and knee pain, but there are actions and steps we can take to bring access to these postures more available. In today’s video, Matt demonstrates techniques we can implement that reduce hip tightness while increasing hip range of motion.

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KNEE PAIN FIX

Both postures require external rotation of the hip. Yes, Half Lotus will require more, but we can still pay attention to the sensations that we feel when setting up in Janu Sirsasana. The first thing we can do in an attempt to alleviate hip pain is to utilize support from props. The other “fix” of course, would be to explore other postures that will contribute to and develop increased hip range of motion.

When we examine the Janu Sirsasana variations Matt demonstrates in the video, he uses both towels and blocks to either prop his entire body up or to prop up the bent knee for support.

As far as other postures go, it’s often about activation of the muscles we’re trying to lengthen.

If it’s Janu Sirsasana we’re already exploring, then working intelligently on the variation that helps us to practice without pain will be vital in our development towards lotus pose.

WATCH THE VIDEO

JANU SIRSASANA TO HALF LOTUS: LESS TIGHT, MORE RANGE

JANU SIRSASANA VARIATION

Matt jumps straight into Janu Sirsasana variations at the beginning of the clip.

He starts us off in a variation with a twist and and bind, which is a deep stretch for the hips. What we need to pay attention to here, is the amount of external rotation and also potentially the activation of the muscles that surround the hip joint.

We can begin to achieve how it looks and feels by giving ourselves our own adjustment (using the hand to externally rotate the thigh) and/or pressing the knee down towards the floor for muscle activation.

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STANDING HALF LOTUS

Whether we’re standing or sitting, the same principles apply. It’s never a good idea to force ourselves into a posture. Here the steps:

Bring the ankle up so that the shin of the lifted leg is parallel to the ground
Use a self-adjustment to externally rotate the hip
Bring the lifted leg out to the side (this is the action that can really help with kindness).
Once the heel is towards the belly button, the knee can be lowered down towards the ground.

Before lowering completely (into an Uttanasana position) Matt offers more variations where we get the opportunity to bind the hands.

This standing position might be the direct route to half lotus we’re looking for, due to the increased ability to rest the ankle of the bent leg across the standing leg. This can only be achieved when the tightness subsidies and more range of motion is realized.

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SUPPORT & EXECUTE

Taking deliberate action and being very intentional about how we move and/or “combine” these two postures will indicate how much hip range of motion we develop.

In the final portion of today’s clip, Matt demonstrates the movement of a “baby cradle” with the bent leg. This helps us to safely guide the bent leg out further (which is one of the vital actions to reduce tightness in the hip).

Now whether we opt for the bind variations or not, we are still mindful about how we set the hips in the half lotus variation. Utilizing props to support the knee can serve as a reminder to encourage more external rotation. When we do this, we are actively supporting ourselves and providing ourselves with the ability to execute these deep hip opening postures with more intelligence and ease.

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Article by Trish Curling

Video Extracted From: Hips & Hamstrings Immersion

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ONLINE ANATOMY COURSE

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Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
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Caters to all levels with modifications and props
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20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

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Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

Mastering Bakasana

Tuck Jumps

All Videos

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Turtle Pose To Titibhasana

by Trisha Curling | Nov 7, 2024 | Main Page Display

Turtle Pose To Titibhasana

Kurmasana

TURTLE POSE TO TITIBHASANA

Turtle Pose is not tiny by any means. There is a great deal that goes into its preparation. At the same time, it’s also an excellent preparatory posture for Titibhasana. The journey between these two poses is marked by a series of intentional movements and precise adjustments that build the necessary strength, flexibility, and awareness. Each “tiny” action, like a subtle shift in weight, or the activation of muscle guides us to the next step. These incremental triumphs remind us that progress is found in the smallest of details, teaching us to trust the power of tiny, deliberate actions as we evolve from Turtle Pose to the graceful strength of Titibhasana.

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TURTLE POSE AS PREPARATION

It’s really a “no brainer” that Turtle Pose would be a logical choice to be part of the preparation for Titibhasana. There’s a definite overlap in regards to the shape that is created. In the clip, Matt takes us through the steps that help us to get the legs high up on the arms. He does this by highlighting the internal rotation of the legs. Now, because Turtle Pose is a deep posture, this may be challenging. Placing blocks underneath the forearms and keeping the knees bent with internal rotation can help us to train the strength of the inner thighs, while also training the ability to access deeper spinal flexion. Utilizing “tiny” actions can support the ability to transition from one stage to the next. Being intentional is vital. Practicing Turtle Pose in another plane will continue to aid us in transitioning from Turtle Pose to Titibhasana.

WATCH THE VIDEO

TURTLE POSE TO TITIBHASANA: TRAINING TINY TRANSITIONS

STANDING TURTLE POSE

Sometimes when we explore postures in a different plane, something seems to just click. We might discover a micro adjustment that may transfer well in the actual shape we’re working towards. Standing Turtle Pose requires deep hip flexion and actually provides us with an opportunity to sit into more of a squat-like position during the set up, so that we may get the shoulders more deeply under the legs. This is something that’s not possible in the “traditional” position on the ground, since we can’t go any further than the level of the floor. What occurs here is the patterning of the strength and flexibility in areas of the body like the erector spinae and hamstring muscles. This valuable exploration helps establish the required hip and spinal flexion required for both Turtle Pose and Titibhasana.

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“TINY” TITIBHASANA

Now in “Tiny” Titibhasana, we’re back on the floor with the inability to bend deeply, so the trick here is to “inch the buttocks back” before attempting to go deep into hip and spinal flexion.

Step by step, Matt takes us through tiny transitions that bring us closer to a deeper turtle pose, that is essentially a “tiny” Titibhasana.

In the video, he starts us off in a narrow straddle position with the elbows placed on the ground inside the knees with a round back to lengthen the back body. Next, we transition to bent knees with the torso more upright as we pull the rib cage back in an attempt to get the shoulders more inside the knees. As we come into this position, the squeeze of the knees is very important. Finally, pulling the elbows back mimics what it’s like to be in Titibhasana.

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THE POWER OF ONE SMALL STEP

Transitioning step-by-step from Turtle Pose to Titibhasana builds the foundation for the next, helping us stay mindful of our body’s alignment, boundaries, and potential all at the same time. Taking the approach of gradual progression minimizes the risk of injury, enhancing control and confidence as we navigate each phase with intentionality. Ultimately, taking it one step at a time empowers us with new self-discovery and growth.

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Article by Trish Curling

Video Extracted From: FLow & Fly Immersion

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ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

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Continue Learning

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

Mastering Bakasana

Tuck Jumps

All Videos

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Full Wheel

by Trisha Curling | Oct 31, 2024 | Main Page Display

Full Wheel

Urdhva Dhanurasana

FULL WHEEL

Teaching an intentional class becomes inevitable when following the Chromatic system that Matt created . In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential. When it comes to more “challenging” postures like Full Wheel, it’s imperative to prepare the body for ultimate safety. Full Wheel puts us in a vulnerable shape due to the extreme spinal extension that’s required.

If we’re teaching a yoga class, then setting our students up for success means that we need to be clear on the step by step process of teaching a layered posture like Wheel. There are specifics for the shoulders, upper body, and hips that are highlighted. In the video, Matt offers the cues and formula for the perfect road map to guide our students. It offers an opportunity to direct our students rather than just mentioning a fleeting option within our classes.

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Connect with incredible yogis from around the world!
ALL LEVELS and all ages 18-85 appropriate
Skillfully guided experience: yoga, meditation, breathwork
Biomechanics and inspirational philosophy
Welcoming and communal group of yogis!

✋ SIGN UP HERE

SET UP THE SHOULDERS

Drills like we see in the first part of today’s clip help to warm up the shoulders, but also creates lasting, increased shoulder mobility when practiced consistently.

Now, another important detail is positioning. There is some controversy when teaching full wheel about whether or not to instruct to place the hands wide, or closer together. Some say it depends on the student, (which is true), but we may also consider the viewpoint Matt offers.

He teaches that having hands wide in full wheel gives more access to the shoulder muscles and external rotation in the arm bones. This will help our students and ourselves get into the back body more. This means, more into the rhomboid muscles by squeezing the shoulder blades towards one another which will trigger erector spinae in the upper back. The upper back activation ultimately increases the backbend to make it more accessible.

WATCH THE VIDEO

FULL WHEEL: TIPS FOR TEACHING THE TECHNIQUES

UPPER BACK VS. LOWER BACK

Of course the low back and pelvis are a part of the equation, but bringing more focus into the upper back will create accessibility and improved range of motion.

When we watch the video, we see the importance of trajectory. The timing of straightening the arms when coming up to full wheel directly influences our push into the upper back vs. the lower back. If we teach or try ourselves to lengthen the arms too early, we run the risk of pushing with a more forward trajectory towards the feet, therefore into the lower back. This may cause increased compression in that area. If we set our students up against a wall (same as the video), we can cue “chest to the wall, then push through the arms”. This will encourage the upper back to mobilize and bring the trajectory more upward.

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FROM THE FEET STRAIGHT INTO THE HIPS

There 2 terms Matt consistently utilizes in Chromatic yoga. They are; “Fundamental Action” (focusing on the muscles that are creating the action that you need) and Balancing Action (focusing on the muscle engagement of the opposing action of what our intention is).

When teaching Full Wheel, we cue extension of the hips, (which will naturally create external rotation), there must be follow up. We do want to teach and/or employ some internal rotation for counter muscular engagement, but Matt stresses that it’s not to the point where we are inhibiting the fundamental action.

Ultimately, place the feet where they comfortably land (a nice marker for the feet is placing the big toes more forward). It’s about where we have the most power in the feet to drive through the heels, so that the hips extend and we activate the gluteus muscles for a more vertical trajectory.

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Learn anatomy, biomechanics, asana techniques
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Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

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TEACHING OVER OFFERING

Now equipped with more insight into technique, we have the capability to offer Full Wheel in our classes with more intention. Safely guiding our students is always a priority. When we can offer step by step instruction and we can actually prepare the body for “bigger movements and shapes”, we have more confidence and so do our students.

There are many who can “get into the shape” with ease, but we can extract increased potential from ourselves and our students when we explore techniques that support muscle engagements that increase mobilization.

Check out Matt’s upcoming 2025 Italy Retreat. Learn how to maximize your potential as a students and/or a teacher. Secure your spot here.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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Article by Trish Curling

Video Extracted From: Vinyasa Immersion

← See Previous Story See Next Story →

ONLINE ANATOMY COURSE

Accessible, exciting, and easy to learn
Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

TELL ME MORE!

Continue Learning

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

Mastering Bakasana

Tuck Jumps

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

the Technique Pack: 15 yoga pose breakdowns
exclusive online course discounts
exclusive blogs and videos

Mastering Bakasana

by Trisha Curling | Oct 24, 2024 | Main Page Display

Mastering Bakasana

Crow Pose

MASTERING BAKASANA

We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to discern where to go throughout the next phases of our journey, both on and off the mat.

As we delve into a posture like Bakasana, we become aware very quickly that we must gain a sense of our proprioception in the posture. Proprioception is essentially the understanding of where our bodies are in space. Because this is not necessarily easy, investigating the posture in different planes can assist with this understanding. In addition, applying technique is the ticket to the elevation of our abilities. The marriage between technique and proprioception will help us realize our potential in Bakasana.

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Close to the coast line and beaches
2 spa days included (sauna, hot tub, Turkish bath)
Morning and early-evening yoga with Matt
Daytime free for adventures or to enjoy Ayurvedic massage and treatments
Connect with incredible yogis from around the world!
ALL LEVELS and all ages 18-85 appropriate
Skillfully guided experience: yoga, meditation, breathwork
Biomechanics and inspirational philosophy
Welcoming and communal group of yogis!

✋ SIGN UP HERE

MALASANA POSE POSITIONING

In today’s video, Matt demonstrates variations of Bakasana with techniques that help prepare our bodies for this challenging arm balance. The first variation we see is in a Malasana Pose position, which is essentially Bakasana in a squatted position. As Matt always teaches, such variations take some of the complexity out of the posture and help up home in on the foundations.

Here, we focus on placing the knees onto the outer arms and squeezing the knees in. Now, the element that can become more difficult when we implement the balance is the necessary spinal flexion. In this Malasana position, we practice rounding the back and extending the arms into the arm balance position, being mindful to keep the forearms parallel to the ground. This is how we begin to get more comfortable with proprioception.

WATCH THE VIDEO

MASTERING BAKASANA: PROPRIOCEPTION & ARM BALANCE TECHNIQUES

BAKASANA ON YOUR BACK

Bakasana on our back begins to promote increased activation in the body. Matt teaches that the objective here is to get the head and buttocks off of the ground. We are still squeezing the inner thighs into the outer arms in order to activate the adductors.

The benefit of practicing this variation is a better understanding of the tension and strength required for the balanced variation; Bakasana on our back is the next stepping stone in developing stability and control. As we move into the balanced variation, we rely on this strength and patterning.

200 HOUR ONLINE TEACHER TRAINING

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Deepen your yoga practice
Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
Get certified and highly qualified to teach yoga
Yoga Alliance Globally Recognized Certification Program

LEARN MORE!

GET LIGHTER

When we start to implement the balance in Bakasana, we feel the heaviness of supporting our body weight. What we need to strive for is a lightness in the posture, which we access by starting with the foundation.

With the elevation of blocks under the feet, we can maneuver the body into deeper spinal flexion, with knees outside the upper arms and shoulders. Once the shape is created and we squeeze the legs in, we shift our weight forward. If we don’t have a good sense of proprioception, this is when the pose can fall apart. Matt brings our attention to shifting the weight out of our feet and into our hands. From here, we grip the hands more, which helps us feel more secure when leaning forward. This is where the lightness is achieved.

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

Get 500 hour certified
Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
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KNOW EXACTLY WHERE YOU ARE

“Knowing exactly where we are” can be interpreted in many ways. It can easily refer to our own understanding of where we are on the journey of Bakasana, in other words, to knowing which variation we need to grasp before we move towards the next. As we progress through the course of exploration, it definitely also refers to proprioception: We need to know where we are in space in order to find the lift and lightness required for this arm balance.

Awareness enables us to adjust and refine with greater precision. With this understanding, we embrace the journey of our practice rather than an end goal. It’s through this deepened self-awareness that we can feel the subtle shifts and adjustments that lead to progress.

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