Trisha Curling, Author at THEYOGIMATT

Conquering Compass Pose

by Trisha Curling | Mar 27, 2025 | Main Page Display

Conquering Compass Pose

SURYA YANTRASANA

CONQUERING COMPASS POSE

Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from engaging both the internal and external obliques on the same side of the body, creating lateral flexion (side bending) that allows the opposite side to expand and lengthen. Rather than passively falling into the shape, we use strategic contraction to unlock mobility. In Compass Pose, the lifted, lengthened side of the body isn’t just stretching—it’s actively lifting, a movement Matt describes as a coordinated effort between several muscle groups. This action doesn’t always come intuitively, so working in different planes of movement helps develop the body awareness needed to balance stability with flexibility. Through this approach, we shift from simply “achieving” the pose to exploring it with strength, control, and intention.

SPANDA

REGISTRATION NOW OPEN

10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Spanda: The Divine Pulse Between Expansion and Contraction
Strong and Long Held Postures with Pristine Technique
Vinyasa Flows Between Holds to Raise the Heart Rate
Expect a Cardiovascular Workout
The Dance Between Strength and Flexibility, Alignment and Movement
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Sweat, Breath, Strengthen, Stretch and Feel Amazing!

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PRACTICE IN DIFFERENT PLANES

To better understand and access Compass Pose, Matt encourages us to practice the key actions in different planes of movement. When a posture is flipped in relation to gravity, its complexity shifts—sometimes making it easier, other times more challenging. In Compass Pose, the body is oriented with the head up and bottom down, making balance relatively manageable, but the flexibility demands, along with deep hip flexion of the lengthened leg are intense. By laterally tilting the pelvis, the lifted leg draws closer to the body, reducing strain and improving alignment. Exploring the pose in different orientations allows us to better isolate actions like lateral spinal flexion and pelvic movement. Matt begins with a more advanced variation that includes a balance challenge, activating the hip flexors in a way that builds both strength and coordination. These preparatory drills pave the way for more ease, control, and integration when approaching the full expression of Compass Pose.

WATCH THE VIDEO

CONQUERING COMPASS POSE: A JOURNEY OF STABILITY OF OPENNESS

YOGA TOE LOCK PREPARATION

In the first variation of Utthita Hasta Padangusthasana B (Yoga Toe Lock) that Matt demonstrates, the focus is on building hip flexor strength in the lifted leg while maintaining balance. Once stability is established, he introduces the element of lateral flexion, guiding the spine into a side bend that mirrors one of the key components of Compass Pose. Although the added challenge of balancing makes this variation more complex, it offers a powerful way to develop control and precision. This posture becomes a preview of Compass Pose—not identical in shape, but similar in intention. While the lifted leg doesn’t come quite as close to the torso, the emphasis remains on the lift and length of the open side of the body. Through this drill, we begin to sense the shape and effort required in Compass Pose, laying the groundwork for a more confident and connected approach.

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JANU SIRSASANA PRACTICE

Unlike the Yoga Toe Lock variation, practicing Janu Sirsasana removes the challenge of balance and allows us to take the lengthened leg closer to the torso, essentially flipping Compass Pose onto its side. This grounded version provides more stability, making it easier to explore the key components of the posture without worrying about falling out. However, Matt reminds us that stability can also lead to passivity if we let gravity do all the work. Instead, we’re encouraged to move with intention, maintaining awareness of both compression and expansion along the sides of the body—an essential concept in conquering Compass Pose. As Matt progresses through deeper variations, he reintroduces the tilt of the pelvis, while also highlighting how we can press into the floor with the bottom arm to gain leverage and create lateral spinal flexion. This posture becomes a valuable tool for refining the strength and alignment needed for Compass Pose.

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THE MAIN EVENT

In the final demonstration, Matt guides us through a clear, step-by-step journey into Compass Pose, beginning with the left leg lengthened. We start by bringing the left arm inside the leg and shifting onto the right hip, then lifting the heel and hiking the leg up. The right hand grabs the foot, and we internally rotate the left leg while keeping the right shoulder hugging into the socket for support. As we increase the internal rotation of the hip and lift the right thigh, we work toward straightening the left leg, with the option to rotate the torso back and let the left hip drop.

In Chromatic teachings, we are reminded that we don’t have to reach the final shape. We may pause at step one or two, and that’s enough. The true essence of conquering Compass Pose lies in showing up with curiosity, moving with intention, and embracing each part of the journey as a place of strength, learning, and growth.

Follow this journey by registering for Matt’s current 10 class online Spanda Immersion.

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Article by Trish Curling

Video Extracted From: Spanda 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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Leg Over Head Pose

by Trisha Curling | Mar 19, 2025 | Main Page Display

Leg Over Head Pose

EKA PADA SIRSASANA

LEG OVER HEAD POSE

Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as unattainable, relentlessly chasing the goal, or embracing the process while acknowledging the unknown outcome. Human nature often leads us toward the first two responses—either shutting down or overcommitting. However, a more mindful approach invites us to explore the journey with curiosity and patience. Rather than seeing the pose as something to “achieve,” we can shift our focus to the steps, techniques, and awareness that build toward it. Even if we never experience the full expression, the strength, mobility, and discipline we cultivate along the way become their own reward. In today’s video, Matt shares two key actions to help us physically and mentally reframe our approach to Leg Over Head Pose.

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10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Spanda: The Divine Pulse Between Expansion and Contraction
Strong and Long Held Postures with Pristine Technique
Vinyasa Flows Between Holds to Raise the Heart Rate
Expect a Cardiovascular Workout
The Dance Between Strength and Flexibility, Alignment and Movement
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Sweat, Breath, Strengthen, Stretch and Feel Amazing!

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PREPARE WITH A BLOCK

A strong, mindful preparation makes all the difference when working toward deep postures like Leg Over Head Pose. Matt introduces a lizard-like variation that uses a block under the front foot to help create space and refine alignment. By adding height, the block allows for better positioning of the head and shoulder beneath the hamstring while emphasizing the importance of muscle engagement before deepening flexibility. It’s tempting to rely purely on passive stretching, but overextending the hamstrings can cause instability or strain. Instead, Matt cues us to tuck under through the buttocks of the front leg by pressing the front heel into the block. This action engages the inner thighs and stabilizes the hips, sending a signal to the nervous system that it is safe to stretch. This balance between contraction and release follows the principle of Spanda—the rhythmic pulse between effort and ease that allows the body to expand with integrity.

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LEG OVER HEAD POSE: 2 ACTIONS FOR DEEPER HIP OPENING

OUT & UP

The key to unlocking greater depth in Leg Over Head Pose lies in Matt’s two main actions: “out and up.” This refers to the widening of the sit bones and the anterior tilt of the pelvis. When leading with the left leg, the left hip moves out and then up, creating space for the torso to fold and the leg to eventually settle behind the head. This precise engagement prevents unnecessary compression and allows the movement to feel more natural. When Matt demonstrates these actions with a chair, we see how the posture shifts from a deep lunge toward something resembling Side Angle Pose, but with multiple levels of entry. The torso can remain more upright at first and gradually lower as the hamstrings, adductors, and hip flexors strengthen and release. This mindful, step-by-step approach allows us to develop the necessary mobility without forcing the shape.

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PUT IT INTO PRACTICE

Building upon these actions, Matt demonstrates the next step in a “humble warrior-like” shape, where the hips continue to move out and up while the torso drops further under the front leg. This variation further refines the balance between stability and mobility, contraction and expansion—an embodiment of Spanda. The option to place a block under the front foot remains, but the key here is to maintain enough bend in the front knee to prevent overstretching the hamstring. The intention is not just to reach the final pose, but to develop strength and awareness in each stage of the journey. By working through these layers with patience, we gradually unlock new possibilities in the body. Expansion in yoga, much like in life, doesn’t happen through force but through attuned effort and mindful progression.

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FROM PROCESS TO POTENTIAL

Progress in yoga is never about a fixed final outcome—it’s an ongoing exploration of our potential as it evolves over time. The pursuit of Leg Over Head Pose reflects this principle. If we once believed it was impossible, consistent practice may shift that perception. If we were chasing it with intensity, we might learn to slow down and refine what’s missing. Just as Spanda reminds us that movement exists in a cycle of expansion and contraction, our approach to postures should embrace both challenge and patience. The real transformation happens when we immerse ourselves in the process, rather than fixating on the destination. Whether or not we ever take the leg behind the head, the discipline, resilience, and self-awareness gained through the journey become the true measure of success. By practicing with this mindset, we expand beyond physical flexibility into a deeper understanding of ourselves.

Take the step to move closer to your potential by registering for Matt’s current 10 class online Spanda Immersion.

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

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Article by Trish Curling

Video Extracted From: Spanda 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

Spanda In Backbends

Bound Half Moon

Sciatic Nerve Pain

The SI Joint

Target The Hip Joint

Nurture The Neck

All Videos

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the Technique Pack: 15 yoga pose breakdowns
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Spanda In Backbends

by Trisha Curling | Mar 12, 2025 | Main Page Display

Spanda In Backbends

SIDE PLANK

SPANDA IN BACKBENDS

Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive compression in the lower back. When we lengthen the space between the pubic bone and sternum, we create more even spinal extension, allowing the movement to be distributed rather than concentrated in one area. In today’s video, Matt demonstrates ways to create spinal extension to resist common patterns of spinal compression. He explores this through side plank variations, showing how precise alignment and muscular engagement can help maintain openness without strain. By working with Spanda—the pulsation between effort and ease—we learn to cultivate backbends that feel strong, spacious, and sustainable, rather than relying on passive flexibility alone.

SPANDA

REGISTRATION NOW OPEN

10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Spanda: The Divine Pulse Between Expansion and Contraction
Strong and Long Held Postures with Pristine Technique
Vinyasa Flows Between Holds to Raise the Heart Rate
Expect a Cardiovascular Workout
The Dance Between Strength and Flexibility, Alignment and Movement
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Sweat, Breath, Strengthen, Stretch and Feel Amazing!

✋ SIGN UP HERE

SPANDA MORE DEEPLY EXPLAINED

Spanda is the Sanskrit term for the natural pulsation of energy—the constant rhythm of expansion and contraction that exists in all aspects of life. It is the balance between expansion and contraction, effort and release, strength and softness. Rather than a static state, Spanda is a dynamic rhythm that allows us to move with greater awareness and responsiveness. In backbends, this concept becomes especially relevant—we expand through the front body while maintaining the necessary contraction to create support and stability. Backbends have the capacity to become either too rigid or too passive, leading to compression rather than true openness. By embracing and applying this “pulsation” of Spanda, we cultivate both strength and fluidity in our practice, allowing our movements to feel more integrated and sustainable. Understanding Spanda reminds us that every posture, breath, and transition is a dance between opposing yet complementary forces.

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SPANDA IN BACKBENDS: LEARNING THE SKILL SETS FOR EXPANSION

CONTRACT TO EXPAND IN BACKBENDS

In today’s video, Matt demonstrates how Side Plank transforms into a backbend, revealing the balance between contraction and expansion. This movement requires a strong engagement of the underside body—the glutes, back muscles, and obliques—all working together to lift the hips. By drawing the shoulder blades toward one another and activating the back body, we create the stability needed to open into the shape. Expansion isn’t just about flexibility; it’s built through each intentional action in the setup. Matt offers a clear system:

Begin in Side Plank with lifted hips
Turn the pelvis and chest away from the ground
Press the center of the “bow” (spine) forward and up.

Exploring both sides of the posture in today’s video allows us to examine where contraction fuels expansion, reinforcing the principle of Spanda. For extra support, the top leg can act as a kickstand, providing stability as we refine the movement.

200 HOUR ONLINE TEACHER TRAINING

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Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
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Yoga Alliance Globally Recognized Certification Program

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FURTHER EXPANSION

Increasing the complexity of Side Plank introduces the idea of further expansion. At first, these variations might feel more restrictive rather than freeing, as they challenge our strength, coordination, and balance. When new movements feel difficult—or even frustrating—we may think we’re contracting rather than expanding. However, true expansion comes from learning where to engage, where to stabilize, and how to refine movement to access deeper expressions of a posture. In today’s video, Matt explains that as we expand, the top leg becomes lighter, allowing for more possibilities. From here, we can explore a Tree Pose variation, bending the top knee and placing the foot against the inner leg, or we can take it further by lifting the knee toward the side body with the top hand. These progressions remind us that growth happens through challenge, as contraction paves the way for greater expansion.

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

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THE HIGHEST HEIGHT

Reaching the highest height in backbends isn’t about pushing deeper—it’s about finding the balance between strength and openness, contraction and expansion. Spanda in backbends reminds us that every movement requires both effort and surrender, stability and freedom. Matt’s teachings emphasize that true spinal extension isn’t about collapsing into flexibility but actively creating space through muscular engagement. We learn to contract the right muscles to support safe, sustainable expansion. This principle extends beyond the mat—just as we find lift through grounding in yoga, we grow in life by embracing both challenge and ease. Expansion isn’t passive; it’s built through intention, awareness, and steady effort. By understanding Spanda, we cultivate resilience.

Go deeper into these teachings in Matt’s current online Spanda Immersion.

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

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

Article by Trish Curling

Video Extracted From: Spanda 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

Spanda In Backbends

Bound Half Moon

Sciatic Nerve Pain

The SI Joint

Target The Hip Joint

Nurture The Neck

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

Bound Half Moon

by Trisha Curling | Mar 6, 2025 | Main Page Display

Bound Half Moon

BADDHA ARDHA CHANDRASANA

BOUND HALF MOON

The elements involved in Bound Half Moon are many. There’s a lot at work and more than meets the eye. Our ears, eyes, muscles, and proprioception help us to balance. When it comes to which element carries more weight, an argument can be put forth for any of those.

If all of the elements are working together, great! It is however possible to balance without having all working as a unit.

We may also consider how the idea of Spanda is integrated. Spanda, the pulsation of energy and the balance between expansion and contraction, is beautifully embodied in Bound Half Moon. In this pose, we find the contrast between grounding and lifting—rooting through the standing leg while expanding the top leg and opening the chest.

In today’s video, Matt lays a foundation and paves the way towards the ultimate expression of contraction and balance working together.

SPANDA

REGISTRATION NOW OPEN

10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Spanda: The Divine Pulse Between Expansion and Contraction
Strong and Long Held Postures with Pristine Technique
Vinyasa Flows Between Holds to Raise the Heart Rate
Expect a Cardiovascular Workout
The Dance Between Strength and Flexibility, Alignment and Movement
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Sweat, Breath, Strengthen, Stretch and Feel Amazing!

✋ SIGN UP HERE

SET UP A SYSTEM

In the full class, Matt discusses how yoga provides a “training ground” for proprioception and our neuromuscular connection.

When it comes to balance, this means that if we fall out of balance, we can then employ the right actions to get back into balance. Part of that is building the awareness to detect when we are about to fall out of balance, which helps us to nurture the actions and tools we can execute in order to prevent ourselves from falling out of balance.

The system we can utilize to pattern ourselves for this ability is to deliberately move in and out of balance. Shifting our weight back and forth and side to side to side can support our ability to know when to contract and when to expand.

If we intentionally practice in this way, we can speed up our response time, therefore reducing the amount of time we fall out of balance.

WATCH THE VIDEO

BOUND HALF MOON: A SYSTEM FOR STABILITY ON ONE FOOT

DO THE GROUND WORK

What we see in the first part of the video is Matt’s demonstration of how to position the pelvis along with how to turn on the muscles of the outer hip. He then repeats the action of lifting and lowering the top leg. By doing this, we are working on the contraction of the hip muscles for stability while also expanding the posture with the lift of the leg. This dynamic action mirrors Spanda, the pulsation between effort and ease, contraction and expansion. As the outer hip engages, we create the necessary control to support the pose, preventing collapse. At the same time, the lifted leg extends outward, reinforcing balance and strength. Matt’s drill helps us build proprioception, ensuring that we can hold Bound Half Moon with greater control, rather than relying on passive flexibility. This interplay of grounding and lifting enhances both stability and fluidity, making the pose feel more integrated and powerful.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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

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HALF MOON OPTIONS

Option 1

Here, Matt emphasizes the positioning of the posture. We must be intentional about squeezing the outer hip of the standing leg in so that we are not swaying and opening without control

Option 2

This time, we take one hand behind the heel of the standing leg while shifting our body weight forward towards the toes. Again, we squeeze and contract while moving towards even more expansion by getting lighter in the posture (top leg up and lower arm floating in the opposite direction).

Option 3

Finally, we bind, adding in what might be the most challenging aspect. Combining the balance and bind can be difficult, so Matt always encourages us to stay with where we may “comfortably” do the work to progress.

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

LEARN MORE!

BALANCING STRENGTH & FREEDOM

Bound Half Moon is more than just a pose, it’s a practice in control, expansion, and the fine-tuned awareness of movement. By engaging the standing leg and outer hip, we create a foundation of stability. As we lift, extend, and eventually bind, we step deeper into the balance between contraction and expansion, mirroring the essence of Spanda. Each variation Matt offers builds upon this idea, helping us refine proprioception and responsiveness. Whether we are working towards the full bind or simply finding steadiness in the posture, the key is cultivating a balance between effort and ease. With mindful practice, we train our bodies and minds to embrace both grounding and lightness, strength and fluidity, on the mat and beyond.

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

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

Article by Trish Curling

Video Extracted From: Revelation 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

Spanda In Backbends

Bound Half Moon

Sciatic Nerve Pain

The SI Joint

Target The Hip Joint

Nurture The Neck

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

Sciatic Nerve Pain

by Trisha Curling | Feb 26, 2025 | Main Page Display

Sciatic Nerve Pain

hip strength

SCIATIC NERVE PAIN

The sciatic nerve runs from the lower back through the glutes and down the leg, making it one of the longest nerves in the body. Because of its length, it can easily become irritated or pinched, leading to pain anywhere along its path—whether in the lower back, hip, buttocks, knee, or even the ankle. Sciatica is a common diagnosis when the exact source of pain is unclear, as nerve irritation can sometimes be mistaken for joint or muscle issues. The key to preventing sciatic pain is maintaining the health of the muscles and joints along the nerve’s pathway. By keeping these areas strong, mobile, and balanced, we can reduce compression and irritation, keeping the sciatic nerve happy and pain-free.

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10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
Highly informative and educational classes for both practitioners and teachers.
Each class includes warm ups, sun salutations, standing postures and cool down
How to use props to modify or enhance benefits of each asana.
Technique, biomechanics, and alignment at the forefront
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Improve strength, balance, flexibility, and proprioception
Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

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FIND IT FIRST IN CHAIR POSE

One of the most common cues we might hear for Chair pose in a yoga class is to “lengthen your spine”. It’s not often that we might be encouraged to find the natural curve in the spine, but once we implement the cues Matt offers, we quickly begin to understand the benefits. Chair pose and others like it become more than a shape.

When it comes to sciatic nerve pain Matt suggests we find the natural curve of the spine in efforts to support the strengthening of the muscles that surround the nerve. In today’s video, we learn how to execute an isometric contraction within the alignment of the natural curve of the spine, which helps the piriformis to activate the deep rotators of the glute muscles. Matt teaches us that this is a great position so that we don’t experience compression of the nerve.

WATCH THE VIDEO

SCIATIC NERVE PAIN: FINDING THE NATURAL CURVE OF THE SPINE

CRESCENT POSE

What’s nice about this posture is that the lumbar is typically in a natural curve due to the positioning of the legs. For sciatic nerve pain, Matt shows us how to apply a technique where we can strengthen the muscles of the buttocks of the front leg. For this technique we ever so slightly draw the tailbone down (still maintaining the curve), while pressing the front heel down. This again, ignites the glutes and deep rotators of the hips.

One thing we need to be aware of is that we can too easily fall into the anterior tilt of the pelvis. Yes, this places our body in the position of the natural curve, but it may not be in the “active” position required for support and strength in the lower back. To remedy this, Matt demonstrates a lift though the abdominals and a little extra engagement through the glutes.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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CHECK THE PRIFORMIS

In pigeon pose, we create a deep stretch in the piriformis, as it lengthens in deep hip flexion. However, Matt demonstrates how to re-engage these muscles for more control. He does this by pressing the front knee down and dragging it back, while pulling the back knee towards the front knee. To deepen this engagement, he rises slightly, creating buoyancy in the pose—pulling up out of passive flexibility and contracting the hip muscles. Since the back leg naturally creates a lumbar curve, there’s already a built-in lift. Adding a pulsing movement wakes up the deep glute muscles, training fast-twitch fibers for better stability. This approach transforms pigeon from a passive stretch into a dynamic, strength-building pose. Once again, this is all in support of cultivating a strong, healthy environment to deter the possibility of sciatic nerve pain.

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FROM COMPRESSION TO CONTROL

Sciatic nerve pain can be frustrating and persistent, but through exploration and intentional muscle activation, we can work toward relief and prevention. Instead of passively stretching, Matt’s approach encourages us to engage, stabilize, and strengthen the muscles surrounding the sciatic nerve. From Chair pose to Pigeon, we shift from simply finding shapes to actively supporting our bodies. By maintaining the natural curve of the spine, strengthening the glutes, and creating muscular balance, we reduce the risk of compression and irritation. It’s more about control, resilience, and finding strength within movement. With these tools, we can move with greater ease, keep the sciatic nerve happy, and step onto and off of our mats with more confidence.

There’s still time to register for lifetime access to Matt’s current online immersion called Therapeutics. Dive deeper into the understanding of pain paired with solutions in this 10 class immersion.

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Article by Trish Curling

Video Extracted From: Therapeutics Immersion

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