Trisha Curling, Author at THEYOGIMATT

HIP ABDUCTION

There are 4 main muscles that work together to create hip abduction, which is what creates the shape of Fire Hydrant Pose. These muscles are the tensor fasciae latae (TFL) and the gluteus maximus, medius, and minimus. It’s not as simple as just lifting your leg away from your midline. Lateral rotation of the hip also plays a significant role in unlocking the strength that creates increased stability and mobility in the hips. In order to more deeply grasp this, we must understand a few things.

In the posture itself, we maximize its benefits by executing specific articulations. Knowing the anatomy is extremely helpful because you get a better mental picture of what is happening as you are engaging in these movements/articulations. This strengthens the neuromuscular connection.

WATCH THE VIDEO: FIRE HYDRANT POSE: HIP TECHNIQUE

CONCENTRIC VS. ISOMETRIC CONTRACTION

The action of lifting one leg out to the side (abduction) in Fire Hydrant Pose creates a concentric contraction in the glute muscles. A concentric contraction causes muscles to shorten through movement. In a different way, this is also happening in the standing leg: In this case, it’s the lateral tilt of the pelvis. Although the standing leg is fixed, in order to get a greater range of motion in the lifted leg, the “hugging in” of the hip of the standing leg also creates a shortening of the glute muscles. Once you are fixed in your variation of the posture, maintaining the contractions/activations without movement is what creates an isometric contraction. This sets the foundation for stability, but how can you take it to the next level?

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HIP STABILITY

The gluteus maximus and TFL attach to the iliotibial band, and when they co-activate, they help to abduct the hip joint. This doesn’t discount the other muscles that contribute here; glute medius and minimus also play a major role. These muscles are known as the abductor group, but they also stabilize the pelvis. For stability to occur, there must be an equal or balanced amount of co-activation from the muscles that surround the hip.

You’ll see in today’s video the specific anatomical techniques and articulations that Matt takes you through so as to take this experience to the next level.

FIRE HYDRANT POSE PREPARATION

Here are the steps:

Bend your knees like in Chair Pose and place your hands on your right knee
Hips go back, and bum tilts up
Left foot out to the side, turning thigh bone in (internal rotation)
Keep internal rotation and lift up through the heel (more concentric contraction is occurring to lift the left leg; once static, you are in isometric contraction)
Meanwhile, squeeze right hip in (the abductors of the right hip are activating to allow the pelvis to open up)

It’s the internal rotation that helps to activate the TFL. When your upper thigh bone is internally rotated, you can more easily lift through your heels. This is how to execute the co-activation that’s so important in creating more integrity and health in your hip joint. You’re now recruiting more muscle groups that surround the hip in order to create more stability. Increased hip stability (along with flexibility) establishes increased hip mobility.

ANATOMY IN MOTION

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HIP MOBILITY

This Fire Hydrant Pose hip technique gives you an opportunity to flex your “hip mobility muscles.” Mobility is the ability to find better range in the joint with more control and strength, and these techniques provide just that. Better hip mobility means better function in your everyday life. In the context of your yoga practice, this means greater confidence on your mat during transitions and the execution of specific postures.

In Matt’s Hip Mobility immersion, you’ll come away with a better understanding of your hips and of what you need to focus on specifically in your yoga practice to take you to new heights.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Anatomy In Motion Immersion

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Hip Rotations: Techniques For Increased Mobility

by Trisha Curling | Sep 29, 2022 | Main Page Display

Hip Rotations

Techniques for Increased Mobility

range of motion

Hip rotations for increased mobility

Injury, pain, and tightness are unfortunately just a few of the things that are commonly associated with the hips. Making efforts to improve hip mobility can help you manage these conditions. What is mobility? Mobility is your ability to control a limb through a specific range of motion. This is why exploration is such an important aspect of a physical yoga practice. After all, exploration is how you get to know yourself: You come to more deeply understand your current physical state each time you step on the mat. More importantly though, you find the keys to unleashing your potential. Practicing hip rotations for increased hip mobility can take you on the path to increased stability, strength, and flexibility in the hips. Hip rotations for increased mobility can be explored in more unique ways than you might think.

HIP MOBILITY

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ANATOMY OF THE HIP

First, let’s talk about the anatomy of the hip. The hip is a ball-and-socket joint, which means that the femur bone (upper thigh bone) has a little ball on the end and inserts into the side of the ilium (pelvis). This ball, or head of the femur, rotates around in that shallow opening of the pelvis, where ligaments keep the head of the femur bone in the socket (hip joint). Ligaments provide stability in the hip joint, while the muscles that surround the hip create movement. Activating muscles, particularly through range of motion, serves to support people who are hypermobile in the hips just as much as people who feel restrictions and/or tightness. Engaging muscles through range of motion helps to mobilize the thigh bone inside of your pelvis.

WATCH THE VIDEO: HIP ROTATIONS: TECHNIQUES FOR INCREASED MOBILITY

ACTIVE VS. PASSIVE RANGE OF MOTION

Understanding the difference between active and passive range of motion is essential to being able to understand the body. It’s possible to believe that you have the capacity for quite a large range of motion, but this may be due to either hyper-mobility or flexibility, or it’s because it’s available to you passively by using the support of someone or something to move the joint to a particular degree. Active range of motion means that you have the strength to move the joint to a particular degree without any assistance other than your own muscle strength.

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HIP ROTATION TECHNIQUES

In the video, you’ll see the unique techniques Matt offers for you to explore hip rotations within each option. The actions/techniques can be quite humbling. This is where patience is a must.

Here are the steps:

Option 1

Sit and take your feet wide, with toes forward
Bring your feet up to the sky
Externally rotate the right leg (like Happy Baby Pose) while internally rotating the left leg in as much as possible
Breathe as you alternate
To maintain better control and balance, you may leave hands or fingertips on the ground in front of you or behind you

Option 2

Feet are on the ground and wide apart
As you externally rotate one thigh, the other internally rotates (creating a 90-degree angle with both legs)
It may be helpful to turn your torso towards the leg that is externally rotated
Lift the foot of the back leg (the thigh that is internally rotated) and then lower. Special note: Evert the ankle as you lift the lower leg away from the ground
Switch to the opposite leg (the thigh that is externally rotated) and lift the foot. Special note: Invert the ankle while lifting the lower leg away from the ground

Option 3

Matt also refers to this option as “Unhappy Boat Pose”:

Both feet are wide, with knees and toes turned out (external rotation)
Reach your arms forward for counterbalance
Add in hip flexion by alternating the lift of each leg (activating the adductor muscles and core)
Lift both legs up at the same time (Unhappy Boat Pose!) while continuing to turn your legs out as much as possible, as if to turn the toes down towards the ground
Finally, release and rest with a passive internal rotation (feet wide, hands back behind you, and knees folding in to rest towards one another)

MOBILITY

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HOW DOES THIS HELP?

With these techniques, you’re attempting to use the muscles of the hip to encourage active range of motion. If you take hold of your foot at any time to assist (passive range of motion), you will likely see a difference in what is available to you. By working on the active range of motion, you are essentially trying to decrease the gap between what is available to you passively versus actively. This will help to minimize injury and improve performance because you will have the strength and stability to control the way you move with less outside force.

These techniques merely scratch the surface of how you can really tap into your potential. Register for Matt’s 12-class immersion called Hip Mobility.

See you on the mat!

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Mobility Immersion

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Improve You Balance in Standing Postures

Crow Pose tutorial for shoulder and core strength

full wheel shoulder alignment elbows in or out

full side plank and modifications

Eagle Pose technique how to double wrap the legs

hips and hamstring flexibility

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L Pose Handstand Training

by Trisha Curling | Sep 22, 2022 | Main Page Display

L Pose Handstand Training

Activate Core and Hip Flexors

handstand prep

L POSE HANDSTAND TRAINING

We’re all aware of the importance of taking baby steps when we have a bigger goal we’d like to achieve. L Pose Handstand training falls under that category when it comes to taking steps towards Handstand. Matt refers to L Pose as the “first entrance to handstand.” Before you take flight, practicing L Pose in different planes is one of the best ways to really prepare and understand the biomechanics involved in the posture. Practicing L Pose on your back provides a more controlled opportunity to learn how to really engage the hip flexors and core muscles.

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HANDSTAND & MEDITATION

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THE MYTH OF THE CORE

Core strength might be the first thing you believe you need to develop while preparing for Handstand. Matt explains that there’s no doubt that this is a necessary part of the equation, but if you’ve conquered the action of the “push” in the shoulders (shoulders up towards your ears), the use of the core is a refinement only when the shoulders are out of alignment. If this is the case, you’ll have to utilize your core a lot more to keep your back straight and possibly pull the legs from behind you.

WATCH THE VIDEO: L POSE HANDSTAND TRAINING

CORE MUSCLES & HIP FLEXOR ACTIVATION

What is the core? The core muscles are a great deal more than the superficial muscles of the rectus abdominis. In terms of Handstand, a large part of the focus is the deeper core muscles (the psoas major and the iliacus, also referred to as the iliopsoas). These muscles are a key component when it comes to stabilizing the pelvis and thighs in a handstand. With L Pose as the first entrance to handstand, an awareness of the importance of the activation of the hip flexors is paramount.

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IMPLEMENT THESE ACTIONS: L POSE ON YOUR BACK

Here are the cues for L Pose Handstand on your back:

Take your arms overhead (be sure to actively lift your shoulders up towards your ears)
Straighten your knee as you pull one leg closer to your chest. It’s the strength of the hip flexors that will help you bring this leg in as close as possible
The opposite leg stays close to the floor, with your heel only about 1 cm from the ground
Pull your front ribs down (this will engage your abdominals)
Continue to pull the top leg close to your chest without lifting the bottom leg up

The desired outcome is to maintain all of these actions simultaneously. L Pose Handstand training on your back lays the foundation for when you’re ready to explore the shape in other planes (including other postures, like Warrior III). It also helps you to feel the alignment in your body. Drawing your rib cage into the floor, for example, creates the pattern of the stacking required above your pelvis.

STRENGTH

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12 classes: Each class targets a specific muscle group
Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
Learn creative ways to strength train within the context of a yoga practice
Increase mobility by balancing your strength with oppositional muscle groups
Joyful accountability to help you reach your practice goals

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THE GROUNDWORK

Groundwork? In this case, the pun is intended. L Pose Handstand training literally has you on the ground in order to lay a solid foundation. Essentially, it can take the fear out of the equation—going upside down can be quite intimidating. Approaching the “bigger goal” of having a handstand practice by utilizing bite-size drills and techniques can give you the confidence to progress to the next level. You have to crawl before you can walk, and this is essentially the Chromatic way. When you take this approach, you gradually build upon each layer and strengthen the neuromuscular connection. Handstand training becomes more approachable when you prepare your body via time, patience, and effort. If you’d like to build on this foundation, take action by registering for Matt’s immersion Handstand & Meditation.

See you on the mat!

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Handstand & Meditation Immersion

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CHOOSE YOUR PATH

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NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

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Improve You Balance in Standing Postures

Crow Pose tutorial for shoulder and core strength

full wheel shoulder alignment elbows in or out

full side plank and modifications

Eagle Pose technique how to double wrap the legs

hips and hamstring flexibility

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Serratus Push Ups Tutorial

by Trisha Curling | Sep 15, 2022 | Main Page Display

Serratus Push-Ups Tutorial

Variations for Strength

strength

What Is The Importance of Serratus Anterior Push-Ups?

When you hear the term “boxer muscles,” you most likely know that it’s referring to the serratus anterior. However you refer to it, it’s an important part of creating both stability and strength for your shoulders. A great way to strengthen the serratus anterior is by doing “serratus push-ups.” There is a variety of different ways in which to approach them. In today’s serratus push-ups tutorial video, Matt demonstrates 4 variations that help you tap into the strength required for greater access to postures that require the use of these “push” muscles.

Why Are They Relevant To Your Yoga Practice?

Serratus push-ups are also commonly referred to as scapula push-ups. They are a wonderful and necessary part of your toolkit for both increased strength of your shoulders and mobility of the scapulae. The serratus anterior facilitates upward rotation of the scapulae whenever you take your arms into a position over your head. Upward rotation of the scapulae is necessary to take some of the work away from the trapezius. It also helps reduce the possibility of hypermobility in the glenohumeral joint.

In your physical yoga practice, this is relevant in postures like Downward-Facing Dog, Chair Pose, Crescent Lunge, and Handstand (just to name a few). Upward rotation of the scapulae is also helpful in your everyday life. Having the awareness to utilize the movement of the shoulder blades when reaching for objects overhead, for example, offers the same result. You maintain greater health and movement of the shoulder because you are recruiting the use of the serratus anterior muscles to create movement of the scapula.

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SERRATUS ANTERIOR MUSCLES

These muscles run underneath your scapulae, then around to the ribcage: “The serratus anterior is ‘multi-headed’ and forms the lateral part of the chest wall, giving it a ‘serrated’ appearance.” Contracting these muscles creates the movement of the scapulae around your ribs (protraction).

Long, Ray. The Key Muscles of Yoga. Bandha Yoga Publications, 2005. Pg. 162

WATCH THE VIDEO: SERRATUS PUSH-UPS TUTORIAL

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THE 2 MAIN ACTIONS

In a serratus push-up, the 2 main actions are retraction and protraction of the scapulae.

Retraction of the Scapulae

When you are performing one of the serratus push-up variations, it’s really your torso that moves towards the surface beneath you in order to create the retraction. In this case, the scapulae are not creating the movement. The focus here is the “push,” when you actually “push the floor away” in order to move into the next action in the movement (protraction).

Protraction of the Scapulae

Protraction creates a great deal of stability in your shoulder joint. When you take your arms overhead in your yoga practice, it’s likely that you will default into retraction (drawing your shoulder blades towards one another). If this is your intention, that’s fine, but let’s consider what that means in the context of Handstand. If the goal is to be straight up and down and stable in the posture, of course it requires a great deal of strength. It’s important then to be extremely intentional about creating protraction of the scapulae (pushing your shoulder blades away from one another). It’s in this “push” action that you recruit and rely on the serratus anterior muscles to support and align your body for the greatest amount of stability.

STRENGTH

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12 classes: Each class targets a specific muscle group
Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
Learn creative ways to strength train within the context of a yoga practice
Increase mobility by balancing your strength with oppositional muscle groups
Joyful accountability to help you reach your practice goals

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SERRATUS PUSH-UPS: 4 VARIATIONS FOR STRENGTH

There are specific cues for each scapular push-up variation that help you to maximize your potential to create strength.

Variation (Level 1)

Place the forearms on the floor with your knees stacked under your hips
Let the chest sink into the retracted scapulae
Push the elbows into the ground until scapulae push apart (creating the 2nd phase of the push-up)

Variation (Level 2)

Take your knees further away (more into a plank-like position)
Execute the serratus push-ups

Variation (Level 3)

Plank on forearms with toes tucked
Execute serratus push-ups

Variation (Level 4)

Plank on forearms with toes pointed
Round your back
Bring ankle bones together
Execute serratus push-ups

A SIMPLE FORMULA FOR STRENGTH

Consistency and progression are the winners here. It’s important to explore all 4 of these serratus push-up variations to find out what is most suitable for you. Matt suggests a conservative number of repetitions while you maintain integrity in your form. Once you feel like you are able to increase the number of repetitions, you may progress to the next level or variation (doing only a conservative amount) in order to become aware of whether or not you wish to return to the previous level, possibly increasing the number of repetitions. Exploring in this way over time is a recipe for increased strength in the serratus anterior and increased stability of the scapulae.

There is still time to explore more of this in Matt’s current immersion, Handstand & Meditation.

See you on the mat!

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Handstand & Meditation Immersion

← See Previous Story See Next Story →

CHOOSE YOUR PATH

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200 Hour Training

NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

300 HOUR TRAINING

Continue Learning

Improve You Balance in Standing Postures

Crow Pose tutorial for shoulder and core strength

full wheel shoulder alignment elbows in or out

full side plank and modifications

Eagle Pose technique how to double wrap the legs

hips and hamstring flexibility

All Videos

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SHORTEN TO LENGTHEN YOUR STANDING SPLITS

by Trisha Curling | Sep 9, 2022 | Main Page Display

SHORTEN TO LENGTHEN YOUR STANDING SPLITS

INCREASE FLEXIBILITY WITH THIS TECHNIQUE

HANUMANASANA

SHORTEN TO LENGTHEN

What does shorten to lengthen your standing splits even mean? Does that even make sense? At first thought it may seem counterintuitive that if you want to increase your flexibility, you need to shorten. What we’re talking about is shortening muscles in order to find greater length in your hamstrings for this posture. There is a specific technique that supports your ability to increase your flexibility, all while building strength and integrity in standing splits.

PASSIVE VS. ACTIVE STRETCHING

Any variation of splits requires a great deal of flexibility, and because lengthening muscles is non-negotiable to execute this posture, a common go-to strategy in your yoga practice may be to select postures and techniques that passively assist you in this endeavor. This passive assistance might involve using a yoga strap, a wall, and/or the floor to sink into the forces of gravity. These can be effective stretching methods at various times, but if you’re interested not only in lengthening but in the overall health of the muscles that are lengthening, then please introduce yourself to the concept of a Facilitated Stretch (more on this in a bit). This technique asks you to shorten in order to lengthen. A facilitated stretch requires you to be a more active participant in creating stronger and healthier flexibility in your body.

HANDSTAND & MEDITATION

ONLINE YOGA IMMERSION

BREAK THROUGH MENTAL & PHYSICAL BLOCKS

Learn the most effective drills to safely build your Handstand
Practice essential meditation techniques to break through mental barriers and build confidence
Improve focus and breath support right side up and upside down
Build strength and the necessary skills for balancing Handstand
12 classes: All levels appropriate
Lifetime unlimited access to all
Attend livestream OR practice the replays any time that’s convenient for you

SALE PRICE: $168.00

FLEXIBILITY? STRENGTH? or BOTH?

In order to achieve standing splits, there must be a level of flexibility in your hamstrings, adductor magnus, and the hip flexors. There must also be an awareness around the movement of your pelvis. However, an element that often gets overlooked is the fact that a great deal of strength is required for the posture.

When preparing for standing splits, Matt explains that the goal is to keep the hamstrings engaged through the entire range of motion. How is this possible? This is where the awareness of the articulation of your pelvis is key. In the video, Matt demonstrates the importance of slowing the tipping of the pelvis on the way down and also tucking the sit bone of the standing leg downwards (this will create more of a posterior tilt of the pelvis).

The rest of the body should stay in one piece to ensure that the movement is occurring from the hamstrings of the standing leg—everywhere else is stable and immobile. This may take some time, due to the patterns you may have created in your body.

WATCH THE VIDEO: SHORTEN TO LENGTHEN YOUR STANDING SPLITS

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NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

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YOUR BODY’S TENDENCIES

Our bodies just love the familiar, so it will take an incredible amount of focus and awareness in order to go into the places in your body that require more length and strength. This is in fact how you will unlock the posture. You will not only achieve the aesthetic of the posture but also move in the direction of better balance in your body. This also means a reduced risk of injury. Matt always encourages a more intelligent and methodical approach to your practice as a whole, but this method must also be applied as you approach each posture.

No matter your approach, Splits, Standing Splits, Hanumanasana are very demanding and deep postures that may put you at a higher risk, so the activation of muscles is key. This brings us back to the concept of a Facilitated Stretch. What is it, and how is it implemented?

MOBILITY

ONLINE YOGA IMMERSION

Key techniques to increase flexibility
Strength development for mobility and range of motion
Learn postures: Hanumanasana (Splits), Extended Side Plank
Active and passive mobility for shoulders, hips, and spine
Improve spinal twists, heart openers, shoulder openers, and hip openers
Find greater ease in seated postures
Improve mobility and posture off the mat
When and how to do active, passive, and isometric stretching

$148.00