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Help For Hamstrings

by Trisha Curling | Oct 23, 2025 | Main Page Display

Help For Hamstrings

FLEXIBILITY

HELP FOR HAMSTRINGS

“Yoga butt” or high hamstring tendonitis can be a literal pain where the sit bones meet the hamstrings and glutes. This area is prone to overuse injuries, especially when repetitive forward folds overstretch rather than strengthen. Matt highlights that help for hamstrings begins with awareness: bending the knees in a forward fold may feel relieving, but it also removes tension from the hamstrings, letting the pelvis tip too far forward. The fix isn’t avoiding movement, it’s about creating balance. By reintroducing tension through active hamstring and glute engagement, we regain muscle integrity and stability. Whether you’re hypermobile or tight, the key is to move with intelligence and adaptability, applying the right tools for our bodies at each moment.

DEEP RELEASE

UNWIND NAGGING ACHES & PAINS

10 Chromatic Yoga practices with founder Matt Giordano
Deep Unwinding of Unwanted Physical Patterns
Release Most Common Aches and Pains
Meticulously Crafted Experiences to Enhance Your Postural Practice
All Levels Appropriate Full length 75 minute Classes
Non-dogmatic, Anatomy informed Alignment
The Perfect Blend of Knowledge and Practice
A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but Non One Teaches
12 Continuing Education hours with Yoga Alliance and American Yoga Council
12 Accredited Practice 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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FORWARD FOLD ARTICULATIONS

In this exploration, Matt redefines the forward fold as an opportunity to train rather than simply stretch. He suggests placing the hands farther forward to reduce direct pressure on the sit bones, allowing the spine to lengthen freely. From here, we move between anterior and posterior tilt, activating the hamstrings and glutes while maintaining awareness of alignment. Help for hamstrings here means learning to contract the same muscles that resist over-tilting, creating stability even in deep stretches. The beauty of this approach lies in isometric control: we can activate the muscles of posterior tilt without having to actually move into it. This delicate balance between strength and mobility becomes the foundation for sustainable hamstring health.

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HELP FOR HAMSTRINGS: DRILLS TO MITIGATE INJURY

BRIDGE LIFT PROGRESSIONS

Matt’s bridge progressions build strength precisely where hamstring injuries tend to occur. With the feet slightly away from the hips, we press down through the heels and drag them toward the shoulders, awakening the high hamstrings and low glutes. The challenge increases when alternating heel presses, maintaining level hips while each leg lifts. The focus is always on muscular activation rather than height or range. Help for hamstrings is about quality of contraction, not quantity of movement. By strengthening the posterior chain in a controlled bridge, we retrain the body to rely on the right muscles for stability. These drills not only restore power to weakened hamstrings but also reinforce the kind of coordination that prevents reinjury.

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UTTITHA HASTA PADANGUSTHASANA A

In this standing variation, Matt merges balance with resistance work. As one leg lifts, the hands pull up while the leg presses down, creating a two-way engagement that fires the high hamstring. The pelvis stays subtly back to maintain structural integrity rather than sway forward. It’s a refined conversation between effort and control. Through these seemingly small activations, help for hamstrings transforms from a recovery plan into a mindful practice. The integration of strength and flexibility teaches the body to move from stability first with each posture becoming an exercise in functional awareness rather than just form.

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RESILIENT STRENGTH FOR THE LONG RUN

The essence of help for hamstrings lies in developing a relationship between awareness, strength, and longevity. Matt’s drills don’t just target the pain point; they retrain the body’s neuromuscular intelligence to prevent it. Through consistent activation of the hamstrings, glutes, and supporting stabilizers, we rebuild a stronger foundation for every movement on and off the mat. The path forward isn’t about avoidance or rest alone, but about smart re-education of the muscles that protect the pelvis and spine. With steady, intentional practice, strength and mobility can coexist, keeping your hamstrings resilient for years to come.

Dive deeper into what’s possible in Matt’s current 10 class online immersion Deep Release .

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Video Extracted From: Deep Release 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
Learn how to avoid common injuries
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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Help For Hamstrings

Help For HamstringsFLEXIBILITYHELP FOR HAMSTRINGS “Yoga butt” or high hamstring tendonitis can be a literal pain where the sit bones meet the hamstrings and glutes. This area is prone to overuse injuries, especially when repetitive forward folds overstretch rather...

Pelvic Floor and Groin Support

Pelvic Floor & Groin SupportCOREPELVIC FLOOR AND GROIN SUPPORT Pelvic floor instability can quietly influence how we move and how safe we feel in our practice. Weakness or imbalance here may lead to groin strains, hip discomfort, or even low-back issues....

Pain In The Neck

Pain In The NeckSTABILITYPAIN IN THE NECK A pain in the neck can be more than just an annoyance. It can ripple into the shoulders, spine, and even the jaw, creating discomfort that affects the whole body. Often, this pain stems from subtle misalignments: a chin that...

King Pigeon Preparation

King Pigeon PreparationHIP OPENINGKING PIGEON PREPARATION King Pigeon demands more than flexibility; it asks us to build carefully and deliberately. Progress comes not from leaping into the deepest version of the posture, but from cultivating strength, control, and...

Boat Pose

Boat PoseNAVASANABOAT POSE Our bodies are intelligent and adaptive, often finding ways to compensate when certain muscles are underused. Over time, these patterns can create imbalances, leaving some muscles overdeveloped and others neglected. In yoga, one area often...

Scorpion Pose Evolution

Scorpion Pose EvolutionVRISCHIKASANASCORPION POSE EVOLUTION Scorpion Pose, whether practiced in Pincha Mayurasana or in a handstand, blends a backbend with inversion control. It calls for deep opening through the front body, from rib cage to hip flexors and...

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Pelvic Floor and Groin Support

by Trisha Curling | Oct 8, 2025 | Main Page Display

Pelvic Floor & Groin Support

CORE

PELVIC FLOOR AND GROIN SUPPORT

Pelvic floor instability can quietly influence how we move and how safe we feel in our practice. Weakness or imbalance here may lead to groin strains, hip discomfort, or even low-back issues. Overstretching without the counterbalance of strength often leaves these deep stabilizers under supported. Matt’s approach is methodical. We build awareness by engaging the adductors, pelvic floor, and core before adding complexity. Step by step, we create a resilient base so that deeper postures become safer, stronger, and more sustainable.

DEEP RELEASE

UNWIND NAGGING ACHES & PAINS

10 Chromatic Yoga practices with founder Matt Giordano
Deep Unwinding of Unwanted Physical Patterns
Release Most Common Aches and Pains
Meticulously Crafted Experiences to Enhance Your Postural Practice
All Levels Appropriate Full length 75 minute Classes
Non-dogmatic, Anatomy informed Alignment
The Perfect Blend of Knowledge and Practice
A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but Non One Teaches
12 Continuing Education hours with Yoga Alliance and American Yoga Council
12 Accredited Practice Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Sweat, Breath, Strengthen, Stretch and Feel Amazing!

✋ SIGN UP HERE

SIDE PLANK VARIATIONS FOR THE ADDUCTORS

Matt introduces two distinct side plank variations to train the adductors and improve pelvic stability. First, with blocks between the thighs, we lift and lower the hips, keeping the top heel high and squeezing the block to fire the inner thighs and psoas while challenging the obliques. This subtle lowering and rising teaches the body to stay connected at the midline. Then, we shift to a more advanced side plank with the top leg supported on blocks. Here the top foot presses down and drags toward the bottom hand to prevent collapsing backward. Adjusting the pelvis and tipping toward the floor or toward the sky changes how the adductors, glutes, and hamstrings respond, giving us precise control and deeper awareness.

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PELVIC FLOOR & GROIN SUPPORT: BUILD AN INNER WEB OF STRENGTH

BOAT POSE TO AWAKEN PELVIC SUPPORT

Shifting to Boat Pose, Matt takes us wide with the feet and turns the thighs inward to target the iliacus and psoas. Squeezing a block between the legs while leaning back activates deep hip flexors and reinforces pelvic stability. A small tailbone tuck and the imagery of drawing the sit bones toward one another helps connect to the pelvic floor. These actions refine how we hold the pelvis in space which is vital for both injury prevention and overall balance.

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MINIMIZE INJURY IN MALASANA

In Malasana, Matt reframes the pose from passive stretch to active support. We sit hips back, weight into the heels, and press knees into elbows to recruit the adductors. The chest lifts while the tailbone tucks slightly to stabilize the pelvic floor and avoid overstretch. If the groin is sensitive or healing, narrowing the stance closer to chair pose range offers a safer variation while still training inner thigh and core engagement.

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STABILITY THAT LASTS BEYOND THE MAT

These layers of awareness and strength teach the body to organize movement differently, replacing old compensations with intentional support. As the adductors, pelvic floor, and hip flexors grow stronger and more responsive, we gain stability that protects the groin and lower back — not just in yoga, but in life. Matt’s approach reminds us that mastery is built slowly, one thoughtful action at a time. Through consistency and exploration, we create a base of strength that transforms how we move and feel far beyond the mat.

Learn about what’s possible in Matt’s current 10 class online immersion Deep Release .

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: Therapeutics 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

Help For Hamstrings

Pelvic Floor and Groin Support

Pain In The Neck

King Pigeon Preparation

Boat Pose

Scorpion Pose Evolution

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

Pain In The Neck

by Trisha Curling | Sep 25, 2025 | Main Page Display

Pain In The Neck

STABILITY

PAIN IN THE NECK

A pain in the neck can be more than just an annoyance. It can ripple into the shoulders, spine, and even the jaw, creating discomfort that affects the whole body. Often, this pain stems from subtle misalignments: a chin that juts forward, a rounded upper back, or a jaw that shifts out of place. These patterns may seem minor, but over time they compound into tension and imbalance. The solution lies in finding what Matt calls the “plumb line,” a neutral head and neck alignment that sets the foundation for healthy posture. By practicing this alignment consistently in key postures, we can support greater stability, reduce strain, and perhaps even prevent future pain in the neck. Consistency is what transforms fleeting relief into lasting results, paving the way for better movement, improved health, and a more easeful yoga practice.

DEEP RELEASE

UNWIND NAGGING ACHES & PAINS

10 Chromatic Yoga practices with founder Matt Giordano
Deep Unwinding of Unwanted Physical Patterns
Release Most Common Aches and Pains
Meticulously Crafted Experiences to Enhance Your Postural Practice
All Levels Appropriate Full length 75 minute Classes
Non-dogmatic, Anatomy informed Alignment
The Perfect Blend of Knowledge and Practice
A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but Non One Teaches
12 Continuing Education hours with Yoga Alliance and American Yoga Council
12 Accredited Practice Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Sweat, Breath, Strengthen, Stretch and Feel Amazing!

✋ SIGN UP HERE

SIDE ANGLE NECK ALIGNMENT

In Side Angle, Matt guides us to rotate the chest without collapsing the shoulder forward. He reminds us that when there is pain in the neck, one of the first places to check is the relationship between ear and shoulder. Rather than letting them collapse together, we lengthen the neck. Options include pulling the chin slightly back or placing a hand behind the head, pressing the head back into the palm to encourage stability. Both shoulders are drawn back so the torso rotates inside the frame of the shoulders rather than dragging the shoulders with it. This mindful rotation helps us cultivate spaciousness and can reduce unnecessary tension in the neck.

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PAIN IN THE NECK: ALIGN & PROTECT WITH 5 POSTURES

NECK IN A TWIST

Transitioning into a revolved lunge, Matt places the right elbow to the left thigh and cues us to bring the chin and throat back, keeping the head aligned on its axis. He points out that misalignment here can contribute to pain in the neck and encourages gentle self-adjustments: hand behind the skull, left ear low, right ear long. By pressing through the left heel and pulling the feet toward one another, we create stability through the legs, which frees the neck to rotate with more ease. The focus remains on spaciousness between ear and shoulder while lengthening through the cervical spine. These layers of engagement make the twist strong yet supportive.

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WALL PRESS

With “stop sign” hands, Matt demonstrates another variation to refine awareness. Placing the right hand behind the head, we press the head back to activate opposing muscles while the chest rotates open. He reminds us to keep the back of the neck and occiput long, left ear drawing toward the ground, right ear toward the sky. In doing so, we deepen the twist while reinforcing strength and stability. This careful layering not only enhances mobility but also helps us understand how to work skillfully in positions that often trigger pain in the neck. The focus becomes less about achieving the deepest twist and more about maintaining integrity in the cervical spine.

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THE DEPTH OF NECK ROTATION

In deeper twists like Revolved Chair and balancing shapes such as Ardha Chandrasana, Matt emphasizes that success comes from stability and alignment, not from forcing range of motion. In Revolved Chair, he once again offers the option of hand behind the head while pressing back for support, maintaining length through the back of the neck while rotating. In Ardha Chandrasana, he instructs us to align the lifted leg with the torso and shift weight into the big toe of the standing foot, preventing collapse into the pinky edge. From here, placing the hand behind the head can again highlight the need for integrity in the neck. The left ear draws down, right ear lifts up, maintaining a balance of effort and ease. By approaching these postures with patience and precision, we strengthen supportive muscles and learn to move in ways that reduce or even prevent recurring pain in the neck.

Learn about prevention before pain in Matt’s upcoming online immersion called Deep Release this October.

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: Therapeutics 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

Help For Hamstrings

Pelvic Floor and Groin Support

Pain In The Neck

King Pigeon Preparation

Boat Pose

Scorpion Pose Evolution

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

King Pigeon Preparation

by Trisha Curling | Sep 11, 2025 | Main Page Display

King Pigeon Preparation

HIP OPENING

KING PIGEON PREPARATION

King Pigeon demands more than flexibility; it asks us to build carefully and deliberately. Progress comes not from leaping into the deepest version of the posture, but from cultivating strength, control, and awareness through smaller, intentional steps. This is where preparation becomes the key to sustainability, giving us the freedom to expand safely into the shape. Matt reminds us that when we take time to layer drills and explore smaller shapes first, we reduce the risk of strain and create safer biomechanics in our practice. Mastery isn’t about rushing, it’s impossible to bypass the process and expect sustainable results. The emphasis on preparation means we refine actions like scapular retraction, chest expansion, and hip mobility in progressive stages before attempting the full expression. With this approach, we not only protect our bodies from potential injury but also cultivate a deeper relationship with the pose itself. King Pigeon Preparation, then, becomes less about achievement and more about learning to honor the path toward mastery.

DEEP RELEASE

UNWIND NAGGING ACHES & PAINS

10 Chromatic Yoga practices with founder Matt Giordano
Deep Unwinding of Unwanted Physical Patterns
Release Most Common Aches and Pains
Meticulously Crafted Experiences to Enhance Your Postural Practice
All Levels Appropriate Full length 75 minute Classes
Non-dogmatic, Anatomy informed Alignment
The Perfect Blend of Knowledge and Practice
A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but Non One Teaches
12 Continuing Education hours with Yoga Alliance and American Yoga Council
12 Accredited Practice Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Sweat, Breath, Strengthen, Stretch and Feel Amazing!

✋ SIGN UP HERE

A LITTLE CAMEL TO START

Matt begins by guiding us through a small Camel Pose variation to prime the spine and shoulders. With one hand behind the head, he emphasizes lifting the armpit up and back, while pressing the ribs forward to expand the chest. The opposite shoulder externally rotates to broaden the posture. These actions awaken the upper body and prepare us for the heart opening mechanics needed in King Pigeon. The focus here is not about depth but about refining direction: chest lifting forward and upward while maintaining stability in the shoulders. By starting with this accessible backbend, we set the stage for more demanding postures without overwhelming the body. Matt highlights that this is where we can feel the relationship between shoulder placement and spinal extension, an essential part of the groundwork for safely evolving toward King Pigeon.

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KING PIGEON PREPARATION: ESTABLISH A BASE FOR SAFE EXECUTION

KING PIGEON UPPER BODY

From Camel, we transition into a chair-supported drill that isolates the upper body mechanics of King Pigeon. With elbows on a chair, Matt instructs us to suction the armpits upward against gravity rather than collapsing downward. This effort prevents dumping into the shoulders and instead strengthens the supporting muscles of the upper back. He encourages pressing the elbows down and slightly inward, which frees the shoulders and creates more chest space. Here, the layering principle is clear: by practicing the action of lifting while lowering the chest, we develop both strength and mobility. It’s a reminder that King Pigeon is not achieved by flexibility alone—stability and activation play equal roles. This focused drill helps us condition the body to maintain openness in the chest while keeping the shoulders safe, a critical piece in preventing injury as we progress further.

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Learn foundational class structures and templates
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WHEEL AT THE WALL

Next, Matt brings us to the wall to explore a Wheel variation that reinforces scapular positioning. Starting like a Bridge, he moves onto the crown of the head before shifting the weight toward the wall. The key here is to keep the armpits pulled back as the chest presses forward, creating space in the shoulder joint. He emphasizes that even as the elbows begin to straighten, we must resist letting the armpits drive forward, which would compromise alignment. The wall offers a valuable checkpoint; it supports our chest expansion while reminding us to maintain the controlled shoulder actions that protect against compression. Matt stresses that drills like this can often feel more challenging than the full pose because they demand such precision. Yet, this challenge is exactly what conditions us for stability and confidence when approaching King Pigeon.

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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VIRASANA VARIATION AS PREPARATION

Finally, Matt introduces a Virasana variation using a strap looped around the foot, offering another preparation pathway toward King Pigeon. This setup allows practitioners with different mobility ranges to access the shape safely while still working the essential actions. With the strap in place, he guides us to keep the elbows wide, the armpits pulling back, and the chest lifting forward. This mirrors the mechanics practiced earlier but adds the element of quadriceps lengthening and deeper backbend integration. By working within this supported variation, we refine the coordination needed for King Pigeon without forcing the body into positions it may not yet be ready for. Matt reminds us that preparation is not a detour but part of the destination. The layering of these drills strengthens our foundation so that when we do move into King Pigeon, we do so with integrity, awareness, and freedom.

In Matt’s upcoming online immersion called Deep Release this October, he will guide us through the intricacies of how to navigate pain and injury by ensuring that we more fully understand the biomechanics of our own bodies.

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: Shoulder Mobility 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

Help For Hamstrings

Pelvic Floor and Groin Support

Pain In The Neck

King Pigeon Preparation

Boat Pose

Scorpion Pose Evolution

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

Boat Pose

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

Boat Pose

NAVASANA

BOAT POSE

Our bodies are intelligent and adaptive, often finding ways to compensate when certain muscles are underused. Over time, these patterns can create imbalances, leaving some muscles overdeveloped and others neglected. In yoga, one area often overlooked are the hip flexors. Without targeted activation, we may rely too heavily on surrounding muscle groups, throwing off balance and stability in poses like Boat Pose. Matt reminds us that intentional engagement not only builds strength but also primes the nervous system to recruit these muscles more effectively. By focusing on the hip flexors, we create healthier support around the hip joint and cultivate a more balanced practice overall. In this class, Matt layers simple yet powerful drills designed to awaken this vital muscle group.

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HIP FLEXOR & ADDUCTOR ACTIVATION

Matt begins with a drill designed to fire up the hip flexors and adductors. With the left leg lifted, the right hand presses into the opposite knee, while the knee resists toward the opposite shoulder. This constant pressure ensures activation of the targeted muscles. Meanwhile, the right leg bends and straightens or stays fully extended if accessible for added intensity. After five to seven rounds, fatigue may set in, confirming that the hip flexors are truly at work. This activation builds the foundation for Boat Pose by reinforcing the muscles responsible for keeping the legs lifted and the torso steady.

WATCH THE VIDEO

BOAT POSE: HONE IN ON HIP FLEXOR STRENGTH

HALF BOAT & EXTENSIONS

From here, Matt layers Half Boat Pose with leg extensions. We scoop the tailbone under, connecting the sacrum with the floor while avoiding collapse in the mid-back. He describes shaping the torso like a “bowl” holding water, engaging the abdominals and psoas for stability. The goal is to maintain a rounded spine and lifted torso while extending the legs low, then returning to shins parallel with the floor. Once this foundation is set, Matt adds alternating leg lifts: extending one leg upward toward the face while keeping the other bent, then switching sides. Feet remain flexed, the breath steady, and the spine rounded. These progressions refine the coordination between hip flexors and core, showing us that strength and precision, not momentum are what ultimately carry Boat Pose.

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
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COMPACT BOAT VARIATION

Finally, Matt introduces a compact Boat Pose, challenging us to rely fully on hip flexor strength. With knees drawn tightly into the chest, we lean back and release the feet, noticing that the legs “stick” to the torso through muscular engagement rather than hand support. Minimal use of the hands for balance prevents overreliance on the arms. From here, shins can extend slightly upward to shoulder height or ankles closer to face height. This compact variation, practiced repeatedly, builds endurance and deepens our awareness of how the hip flexors sustain the posture.

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!

INTENTIONAL LAYERS

The evolution of Boat Pose isn’t about pushing to extremes, it’s about layering actions with awareness and intention. As always in the Chromatic approach to yoga, each drill Matt offers builds upon the last, creating a system where we can progressively awaken and refine the hip flexors. Over time, this focus leads to greater balance and resilience across the body, lessening reliance on compensation from overused muscles. When we approach Boat Pose with patience and precision, we’re not just strengthening a posture while we’re re-patterning how our bodies move. By honing in on the hip flexors and layering technique step by step, we cultivate strength, integration, and a practice that supports us far beyond the mat.

Learn how to layer drills and techniques with precision in Matt’s upcoming in person Chromatic Global Level 1 – 30 Hour Training .

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: Hip Mobility 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
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Scorpion Pose Evolution

by Trisha Curling | Aug 14, 2025 | Main Page Display

Scorpion Pose Evolution

VRISCHIKASANA

SCORPION POSE EVOLUTION

Scorpion Pose, whether practiced in Pincha Mayurasana or in a handstand, blends a backbend with inversion control. It calls for deep opening through the front body, from rib cage to hip flexors and quadriceps. It does this while requiring powerful strength from the back line, glutes, and hamstrings. In the full workshop, Matt talks about the “artificial goal” of touching the toes to the head; a feat influenced as much by body proportions as by flexibility or strength. Even with “ideal proportions,” it’s far from guaranteed, and with “less ideal” proportions, it’s still possible. The essence of Scorpion Pose Evolution isn’t in chasing that single moment; it’s in refining where we place our effort and where we allow surrender.

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SCORPION CHAIR DRILLS

The first steps in this evolution are about teaching the spine to bow without losing control. Matt describes it as “softening through the solar plexus,” lengthening the distance between the ribs and the pubic bone. This is a familiar demand in backbends, but in an inversion, the instinct is to contract the front body for protection. Here, the challenge is to do the opposite.

Working with a chair offers security while building this new pattern. Steps in this drill includes:

Forearms on the ground, feet on a chair (or blocks).
As the hips lift, there’s a tendency for the chest to shift back—Matt emphasizes bringing it forward instead.
Bending the knees makes that chest-forward position easier to access.
The final step is re-extending the legs while keeping the chest forward.

This stage is about coaxing openness where the body wants to close.

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SCORPION POSE EVOLUTION: FROM PINCHA TO HANDSTAND VARIATION

CONSTRUCT THE SHAPE

In Chromatic Yoga, poses are constructed through layering, each stage revealing a new physical and mental “click” moment.

Matt moves into a handstand variation with both feet still on the chair, widening the hands slightly, more like Downward Dog than a traditional handstand. This extra width allows more space for the chest to press forward between the arms. Progressions here can include lifting one leg, then alternating sides, or holding a static position to build stamina in the shape.

The emphasis is on uniting the vertical strength of a balance with the heart-opening bow developed earlier, building the full Scorpion from familiar pieces rather than forcing it all at once.

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TAKE IT TO THE WALL

Once the chest-forward action becomes second nature, the wall becomes a partner in refinement and feedback. Matt guides the toes to touch the wall while the chest simultaneously moves toward it. He alternates feet, keeping one foot on the chair to maintain the bowing action.

He points out that in some ways, these drills are more difficult than the final pose, they magnify the challenge of opening the front body while balancing. Progressions include both feet on the wall, heel draws toward the glutes, “double stag” shapes, and half-Scorpion holds. Every step is layered with safety cues, including controlled exits.

The same methodology applies to the handstand version, proving that with the right sequence, the principles translate seamlessly between variations.

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STRENGTH & SURRENDER

Scorpion Pose evolution is a practice in discernment, knowing when to engage powerfully and when to yield. The back body must fire, the front body must release, and the ego must stay in check. Are we straining for a picture-perfect shape, or are we pulling back entirely to avoid the work?

True progress lies in surrendering to the process. Each drill builds familiarity, confidence, and awareness, not just of shoulder and spine mechanics, but of our personal tendencies under challenge. The reward isn’t simply “getting” Scorpion Pose. It’s discovering who we become in the process of learning it.

Take your practice and teaching to a new level in Matt’s upcoming in person Chromatic Global Level 1 30 Hour Training by registering today.

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Article by Trish Curling

Video Extracted From: Scorpion 2-Hour Online Workship

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