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Heart Opening Hints

by Trisha Curling | Aug 13, 2026 | Main Page Display

Heart Opening Hints

backbend

HEART OPENING HINTS

What if one backbend could quietly teach us how to approach another? This is where Chromatic Yoga becomes particularly interesting. Instead of treating each posture as its own isolated challenge, we can recognize repeating actions and use one shape to inform the next. In today’s video, Matt provides us with some heart opening hints through Bow Pose and Wheel Pose, revealing connections between shoulder positioning, spinal extension, glute activation, and the direction of force through the legs. Bow teaches us to lengthen the front body while the legs actively reach back and up, while Wheel asks us to translate similar intentions into a completely different relationship with gravity. The shapes may look unrelated in some ways, but the muscular conversations are surprisingly familiar. When we learn to recognize these patterns, our practice becomes less about memorizing poses and more about developing movement intelligence that travels with us across the mat.

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ACTIVATION IN A HIP OPENER

Before moving into deeper backbending, Matt offers us a heart opening hint within a hip opening position similar to a modified Monkey or Lizard Pose. We flex the back foot and actively draw the heel toward the buttocks, recruiting the hamstrings to create an active quadriceps stretch. From there, the shoulder moves up, back, and around as the hand reaches for the foot. Once we have the bind, the stretch could easily become passive, but Matt encourages us to keep participating. Pressing the foot back into the hand activates the quadriceps while rolling the shoulder back creates more opportunity for the chest to open. The glutes also contribute to the organization of the pelvis and back leg. This exchange between effort and openness is important. We are not simply pulling ourselves farther into a stretch. We create opposing forces that provide both information and support as the front body begins to expand.

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HEART OPENING HINTS: DISCOVER HOW TWO BACKBENDS INFORM EACH OTHER

FOREHEAD ON BLOCK OPTION

Bow Pose gives us another opportunity to examine the difference between forcing an opening and preparing the body to receive one. Lying on the belly, Matt first has us wiggle the rib cage away from the pelvis, deliberately creating more length through the front body. With the knees bent, the forehead can rest on supportive foam blocks or a folded blanket while we reach back for the feet. The arms externally rotate and the shoulders move up and back, preparing the chest before elevation begins. From there, the glutes help lift the legs, the big toes reach upward, and the quadriceps kick the feet back as the heart travels forward. These heart opening hints also include an internal check in. Matt asks us to soften and consider how we want to feel. Repeating Bow becomes an opportunity to adjust the experience rather than automatically pursue more depth.

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BRIDGE PREPARATION

Before Wheel, Bridge Pose lets us rehearse spinal extension without managing the full demand of the final posture. Matt directs us to press the heels into the ground, move the knees away from the face, and use the glutes to elevate the pelvis. Meanwhile, the ribs travel in the opposite direction, toward the face, helping to create an arch that is distributed through the spine rather than concentrated in one area. The arms press into the floor while the heart continues its journey upward. These heart opening hints become increasingly valuable because they teach us where the movement should originate before more load is added. Bridge gives us time to understand the directional relationships: legs reaching one way, ribs another, pelvis lifting, and chest expanding. We are essentially building the neurological map for Wheel while remaining in a position where we can observe the details with greater clarity.

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FULL WHEEL AT THE WALL

The final translation into Wheel makes the importance of sequencing unmistakable. Matt begins from Bridge, allowing the elbows enough width before positioning the top of the head and retracting the shoulder blades. Then comes the detail that can change the experience entirely: legs first, arms second. The legs initiate the movement as we imagine sending the heart toward the wall. Only after that direction is established do the arms contribute more strongly to the lift. Reversing the order can send unnecessary demand into the lower back and SI joint. Here, heart opening becomes a study in timing as much as strength or flexibility. Bow, Bridge, and Wheel have been teaching related actions all along. Chromatic patterning allows us to collect those experiences, recognize what repeats, and apply what we have learned when the physical challenge increases. The deeper skill is knowing which action belongs where and when.

Explore more ways to connect biomechanics, purposeful action, and progressive sequencing through Matt’s Chromatic Yoga Training October 8th – 10th 2026.

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Article by Trish Curling

Video Extracted From: Heart Openers 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
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Heading To Hanumanasana

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Flying Pigeon Patterning

by Trisha Curling | Jul 30, 2026 | Main Page Display

Flying Pigeon Patterning

arm balance

FLYING PIGEON PATTERNING

Flying Pigeon isn’t created by strength alone. In today’s video, Matt walks us through the sequence of actions that organize the body before the balance even begins. From the initial relationship between the foot and armpit to the coordinated engagements of the hips and supporting leg, every movement prepares us for a more stable and efficient arm balance. When we learn the pattern first, lift becomes a natural consequence instead of the primary goal.

CHROMATIC YOGA

Chromatic Core Curriculum

30hr Certification
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Anatomically Smart Sequencing
Masterful Verbal Cues
Skillful Visual Demonstration
Self Adjustments
Elements of Voice

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“BOAT PIGEON”

Matt introduces the pattern in what he calls “Boat Pigeon,” beginning seated on the buttocks with one ankle crossing over the opposite knee. Before anything else happens, he encourages us to bring the armpit toward the crossed knee, allowing the spine to flex enough to secure the foot around the arm. This initial setup creates the connection that everything else depends upon. Once the foot is firmly wrapped, the armpit hugs the leg while we gradually lean back to explore balance. At the same time, the standing side hip flexors become active, helping lift and stabilize the supporting leg. For those with greater strength and control, extending the free leg adds another layer of challenge while reinforcing the same foundational mechanics.

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FLYING PIGEON PATTERNING: BUILD THE MECHANICS BEFORE THE LIFT

WORK ON THE ENGAGEMENTS

The strength of this pattern comes from the way several muscular actions work together rather than independently. Matt explains that keeping the pinky edge of the foot actively gripping into the arm prevents the connection from becoming passive. At the same time, the back knee squeezes firmly toward the crossed ankle, creating additional security so the foot is less likely to slide away. As we begin leaning forward, pressing down through the front shin creates an upward response that gradually makes the body feel lighter. Rather than relying on momentum, every engagement contributes to distributing effort throughout the entire body, allowing the arm balance to emerge from coordinated action instead of brute strength.

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HAND PLACEMENT IS CRUCIAL

One of Matt’s most practical insights is that even excellent engagements can be limited by poor hand placement. If we attempt to enter the arm balance too early, much of the body’s weight remains over the standing foot, leaving very little opportunity to shift forward. Instead, sitting the buttocks down allows the hands to walk farther in front of the body before leaning into the balance. This forward placement creates the space needed for the centre of gravity to travel over the hands. Matt also notes that positioning the knee higher into the armpit often feels more stable than resting it on the triceps, giving the leg a stronger point of contact while making the balance feel more integrated.

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BUILD THE PATTERN, FIND THE BALANCE

Flying Pigeon becomes far less intimidating when we stop thinking of it as a single destination and instead recognize it as a sequence of well organized actions. Each adjustment, from securing the foot first to activating the supporting leg, placing the hands intentionally, and coordinating the body’s engagements, contributes to a more balanced and sustainable practice. As these individual pieces become familiar, the transition into the arm balance feels less like a leap of faith and more like the natural result of thoughtful preparation.

Continue to explore biomechanics based progressions like these in Matt’s next 30 Hr in person Chromatic Level I training October 8th – 10th 2026.

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Article by Trish Curling

Video Extracted From: Chromatic Yoga 15 Hr. 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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Heart Opening Hints

Flying Pigeon Patterning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

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Hip Health Masterclass

by Trisha Curling | Jul 16, 2026 | Main Page Display

Hip Health Masterclass

mobility

HIP HEALTH MASTERCLASS

Strong hips don’t simply happen because we spend more time stretching them. They develop through a conversation between mobility and muscular control, where each action teaches the body how to move with greater confidence. In this hip health masterclass, Matt shifts our attention to the external rotators of the hip, exploring how these often-overlooked muscles organize the relationship between the pelvis and femur. Through purposeful external rotation, hip extension, and posterior pelvic engagement, we strengthen the gluteus maximus, the posterior fibres of gluteus medius and minimus, and the deep six rotators, including the piriformis. As these muscles become more responsive, the hips begin to feel supported from the inside out, creating movement that is both stronger and more sustainable.

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TRY THESE BACK TO BACK

Matt begins by introducing two complementary movements that encourage both mobility and activation. Straightening the front leg, we gently close the pelvis and “wag the tail,” creating a stretch through the iliotibial band while also lengthening the external rotators by moving the sacrum away from their attachment on the greater trochanter of the femur. We then transition into a Humble Warrior variation, where the front outer heel presses firmly into the ground to encourage external rotation of the thigh. As the front glutes and deep rotators awaken, the back leg contributes by pressing into the floor and drawing forward, activating the adductors. Together, these opposing actions transform a familiar stretch into a strengthening practice, reminding us that healthy hips thrive when stability and mobility develop side by side.

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HIP HEALTH MASTERCLASS: NOURISH STRENGTH & FLEXIBILITY

HAVE YOU TRIED ACTIVE PIGEON?

This version of Pigeon Pose asks much more of the body than simply relaxing into flexibility. With the back toes tucked, Matt encourages us to square the pelvis while internally rotating the back thigh and externally rotating the front thigh. From there, we actively draw both knees toward one another, allowing the hips to lift before gently rounding the pelvis with a subtle posterior tilt. Pressing the front knee downward while spiralling the thigh outward immediately recruits the gluteal muscles and deep external rotators. Rather than collapsing into the posture, we pulse with intention, building strength exactly where many of us simply expect to stretch. The result is an active expression of a “hip health masterclass”, where muscular engagement becomes the foundation for healthier movement and more resilient hip joints.

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LIZARD PIGEON COMBINATION

Matt finishes with a thoughtful progression that blends the openness of Lizard Pose with the rotational demands of Pigeon. As the front thigh externally rotates, the outer heel presses firmly into the floor to reinforce the same muscular actions explored throughout the full class from the immersion. Because the hip is deeply flexed, the piriformis changes its mechanical role, becoming an internal rotator rather than an external rotator, creating an entirely different stretching experience than traditional Pigeon Pose. Moving the foot closer toward the centre of the mat while allowing the knee to open changes the angle once again, inviting different fibres of the hip musculature to participate. Throughout each variation, Matt encourages us to continue reaching the pelvis backward rather than collapsing forward, helping us discover new layers of mobility while maintaining active support through the surrounding muscles.

300 HOUR ONLINE TEACHER TRAINING

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Expand your teaching skills
Masterful sequencing and verbal delivery
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RETHINKING HIP MOBILITY

One of the most compelling ideas Matt leaves us with is that healthy hips aren’t built by stretching farther, but by teaching the body to participate more fully. As the external rotators, gluteal muscles, and deep stabilizers learn to coordinate with one another, the hip joint begins to move with greater confidence rather than hesitation. Every active rotation, every deliberate press through the heel, and every balanced muscular contraction creates an environment where mobility can develop without sacrificing support. Instead of asking the body to surrender to flexibility, we invite it to become an active partner in the process. Over time, this approach transforms stretching from something we endure into something we intelligently create.

If you’re inspired to explore more biomechanics-based practices like these, Matt’s Chromatic Yoga Online Immersion offers a wealth of progressive lessons designed to help you move with greater strength, awareness, and confidence.

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: Chromatic Yoga 15 Hr. 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

TELL ME MORE!

Continue Learning

Heart Opening Hints

Flying Pigeon Patterning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

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

Heart Opening Mechanics

by Trisha Curling | Jul 2, 2026 | Main Page Display

Heart Opening Mechanics

backbend

HEART OPENING MECHANICS

Heart opening mechanics extend far beyond simply reaching into a backbend. In Chromatic Yoga, Matt reminds us that lasting change begins by teaching the nervous system how individual muscles and joint actions coordinate with one another. In today’s video, the skill is external rotation of the arm, encouraging the scapula to posteriorly tilt while the shoulder head glides gently up and back. As the shoulder blades subtly retract, the chest naturally begins to broaden and the ribs move forward, creating the conditions for a healthier spinal extension rather than forcing it. Instead of thinking only about arching the back, we begin to recognize how the shoulders inform the spine. By refining these smaller actions first, we create heart opening mechanics that are not only deeper, but also more stable, intentional, and sustainable.

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DANCER POSE PREPARATION

Matt begins by exploring Dancer Pose from the shoulder rather than the leg. With the hand resting on the outside of the foot, we first guide the top of the shoulder gently up and back, immediately allowing the chest to move forward with greater ease. From there, the next layer is introduced through external rotation of the arm. Instead of simply holding the foot, the hand gradually rotates around to the inside, allowing the biceps to turn outward while maintaining the shoulder head behind the line of the chest. Matt cautions that many practitioners accidentally rotate internally instead, which pushes the shoulder forward and diminishes the backbend. Once the shoulder remains organized, the leg can actively kick back while the chest rotates forward, transforming the posture from a passive stretch into an integrated expression of heart opening mechanics.

WATCH THE VIDEO

HEART OPENING MECHANICS: SHOULDER ACTIONS THAT INFORM THE SPINE

THE SHOULDER IN HALF CAMEL POSE

Half Camel Pose offers another opportunity to refine the same sequence of actions. With one hand on the heel, Matt encourages us to begin by lifting the top of the shoulder slightly before guiding it back. External rotation then follows, naturally allowing the ribs to glide forward into spinal extension. Rather than thinking about dropping backward, the emphasis remains on organizing the shoulder first so the spine can respond. Looking toward the supporting hand reinforces this relationship before the opposite arm extends overhead or bends behind the head. The posture becomes less about reaching farther and more about coordinating the shoulder, rib cage, and spine into one continuous movement. Heart opening mechanics emerge through precision, not force, creating a backbend that feels expansive without sacrificing stability.

200 HOUR ONLINE TEACHER TRAINING

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Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
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WILD THING SET UP

Before entering Wild Thing, Matt carefully prepares the lower body so the shoulder can move with greater freedom. Beginning from a supported side plank, the bent leg steps behind the body while the back toes turn outward, creating a stable foundation. He then shifts attention to the upper body, repeating the same sequence introduced earlier: the shoulder head moves gently up and back, the arm externally rotates, and the scapula settles into a supportive position for spinal extension. Only after these actions are established does the weight travel toward the feet as the hips lift. Matt also emphasizes pressing confidently through the grounded thumb, creating a strong connection between the hand and shoulder while allowing the chest to continue opening. The familiar mechanics appear once again in a completely different posture, reinforcing that thoughtful movement patterns transfer across many backbends.

300 HOUR ONLINE TEACHER TRAINING

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Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

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LET THE SHOULDERS LEAD THE SPINE

One of the most valuable lessons from these progressions is that the spine rarely works in isolation. Heart opening mechanics become more accessible when we appreciate how the shoulders create the conditions for movement rather than simply reacting to it. As Matt demonstrates through Dancer Pose, Half Camel, and Wild Thing, the repeated pattern of lifting the shoulder, guiding it back, and externally rotating the arm teaches the nervous system a reliable sequence it can revisit again and again. Over time, these coordinated actions become less like individual instructions and more like an integrated movement strategy. Rather than chasing a deeper backbend, we begin to cultivate a body that understands how to organize itself, allowing openness, strength, and spinal extension to arise together with greater confidence and ease.

Matt’s upcoming 50Hr. Chromatic Certification helps us to understand these types of integrative movements more deeply. Register today to reserve your spot.

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

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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

TELL ME MORE!

Continue Learning

Heart Opening Hints

Flying Pigeon Patterning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

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

Heading To Hanumanasana

by Trisha Curling | Jun 18, 2026 | Main Page Display

Heading To Hanumanasana

splits

HEADING TO HANUMANASANA

When we’re heading to Hanumanasana, it’s tempting to believe that deeper flexibility is the only objective. Matt reminds us that while anterior pelvic tilt often helps us access a greater stretch through the hips and hamstrings, there is equal value in learning how to gently resist that range. A subtle posterior tilt can become an isometric partner rather than an obstacle, encouraging the muscles to participate instead of simply lengthening passively. This balancing act protects joint integrity, reassures the nervous system, and builds strength where we need it most. Lasting mobility is rarely about surrendering completely to gravity. More often, it emerges from intelligently coordinating opposing actions so the body feels supported, capable, and willing to explore new ranges with confidence.

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50hr Certification Program
For Yoga Teachers, Pilates Instructors, and Fitness Trainers
Anatomical Sequencing
Masterful Verbal Cues
Effective Visual Demonstration
Teach Bio-mechanics Without Breaking the Flow
Join the Global Community of Chromatic Teachers
American Yoga Council & Yoga Alliance Continued Ed

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ARDHA HANUMANASANA

In Ardha Hanumanasana, Matt encourages us to explore anterior tilt only until we find meaningful sensation without compression. Keeping the front foot flexed extends the stretch through the calf and into the entire posterior chain, rather than isolating the hamstrings alone. He explains that dorsiflexion creates productive tension because the calf muscles also cross the knee joint, offering a natural check against excessive depth. Once we arrive at our edge, the invitation changes. Rather than pushing farther, we introduce a gentle posterior pelvic engagement by subtly tucking the tailbone. This facilitated stretch activates the very muscles being lengthened, helping the nervous system recognize that we remain in control while preserving the integrity of the position.

WATCH THE VIDEO

HEADING TO HANUMANASANA: SMART MECHANICS FOR LASTING CHANGE

SUPPORTED WARRIOR III

Supported Warrior III reveals another layer of what it means to be heading to Hanumanasana with intention. Matt demonstrates how beginning with anterior tilt allows the lifted leg to remain high, while introducing posterior tilt naturally encourages it to descend. Instead of accepting that drop, we actively kick the back heel upward as the standing sit bone gently tucks underneath. Suddenly the hamstrings of both legs begin working in dialogue with one another. The standing leg stabilizes while the lifted leg resists, creating balanced effort across the pelvis. Rather than chasing height or perfect alignment, the drill teaches us to coordinate opposing actions, developing strength and awareness that transfer directly into deeper mobility and more sustainable split work.

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

LEARN MORE!

HANUMANASANA

As we approach Hanumanasana itself, Matt encourages restraint rather than intensity. Once we settle into a comfortable anterior tilt and find roughly a four out of ten stretch sensation, we create a quiet isometric tuck of the tailbone. Even if the movement is barely visible, the hamstrings and gluteal muscles begin engaging to resist their own lengthening. This facilitated stretching strategy often softens the sensation instead of increasing it, signalling safety to the nervous system. The result is not less progress but often greater ease and more sustainable change. Blocks remain welcome here, allowing us to honour daily fluctuations while maintaining integrity through the spine, pelvis, and legs rather than forcing ourselves toward the floor.

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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BALANCE MOBILITY WITH CONTROL

Ultimately, heading to Hanumanasana is less about proving flexibility and more about cultivating intelligent movement. Matt reminds us that anterior tilt may create the pathway into the stretch, but the quiet isometric influence of posterior tilt helps us stay present once we arrive. By engaging the muscles that are lengthening, we demonstrate to the nervous system that the experience is deliberate rather than threatening. That simple shift can reduce protective tension and create greater trust throughout the body. Progress then becomes a conversation instead of a contest, where strength and softness support one another. When we balance mobility with control, Hanumanasana evolves from a passive destination into an active practice of resilience, awareness, and lasting change.

Matt’s upcoming 50Hr. Chromatic Certification delves deeper into the understanding of our bodies and our practice. Register today to reserve your spot.

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: Aligned Vinyasa Immersion

← See Previous Story See Next Story →

ONLINE ANATOMY COURSE

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

TELL ME MORE!

Continue Learning

Heart Opening Hints

Flying Pigeon Patterning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

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

The Road To Dragonfly Pose

by Trisha Curling | Jun 4, 2026 | Main Page Display

The Road To Dragonfly Pose

arm balance

THE ROAD TO DRAGONFLY POSE

Dragonfly Pose is one of those postures that can seem impossibly complex until we break it into its individual parts. As a revolved arm balance and significant hip opener, it asks for mobility, coordination, and strength to work together. Matt reminds us that if we can improve the flexibility components of the posture, the strength requirements often become far more accessible. In today’s exploration, we begin by creating the rotational shape of the pose before worrying about balancing. Shifting the hips to one side, we round the spine slightly and draw the ribs back to bring the face closer to the foot. Rather than forcing the neck forward, Matt encourages us to create the movement from the spine itself. The road to dragonfly pose becomes much clearer when we understand that rotation, compression, and hip mobility are all contributing to the final experience.

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DRAGONFLY SHAPE

Matt guides us into a seated variation that closely resembles the final posture. Crossing one ankle over the opposite thigh, we settle into the standing leg and begin building the rotational pattern. The tricep connects to the sole of the foot while the opposite hand offers support. From there, the spine rounds, the ribs draw back, and the body rotates deeper into the twist. Matt reminds us that this is the dragonfly shape. The purpose here is not to balance, but to become familiar with the architecture of the posture. By learning how the torso, hips, and leg interact in a supported environment, we create a blueprint that the body can later recall when weight bearing is introduced. The road to dragonfly pose becomes more approachable when we first imprint the shape itself.

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THE ROAD TO DRAGONFLY POSE: MAKING COMPLEX SHAPES MORE ACCESSIBLE

NEGOTIATE THE POSTURE WITH A CHAIR

One of the most useful progressions Matt demonstrates involves a chair. Using the chair to support part of the body’s weight allows us to experience the mechanics of dragonfly without the pressure of balancing. He encourages us to gradually shift the knee forward while keeping one hand connected to the chair. The free hand can begin exploring its placement on the floor as we transfer a little more weight into the arms. The goal is not to force an arm balance but to negotiate the posture intelligently. The chair gives us permission to explore unfamiliar load patterns while maintaining confidence and control. The road to dragonfly pose becomes less intimidating when we create opportunities to feel the posture without demanding its final expression.

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ELEVATE WITH THESE STEPS

As the progression continues, Matt begins introducing the actions that eventually create lift. One hand grounds while the opposite arm actively presses into the foot. The supporting hand reaches wide, creating a broader and more stable base. From there, the standing foot begins to shimmy across as the knee draws closer to the chest. These seemingly small adjustments dramatically change the body’s relationship to gravity. Rather than thinking about lifting up, Matt encourages us to focus on creating the actions that make lift possible. Pressing, pulling, rotating, and widening the base all contribute to the posture becoming lighter. The road to dragonfly pose is built through these layers of organization rather than a single moment of strength.

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TRUST THE PROCESS

Dragonfly Pose is rarely a posture that appears all at once. Instead, it emerges from repeatedly refining the pieces that support it. Matt reminds us that every stage of the process has value, whether we are developing hip mobility, improving spinal rotation, or learning how to transfer weight into the hands. The final arm balance is simply the result of these components working together. As we revisit the shape, negotiate it with props, and explore the mechanics of elevation, we begin building a deeper understanding of the posture itself. The road to dragonfly pose is not about rushing toward an outcome. It is about gathering skills, creating awareness, and trusting that the body will learn through repetition. Sometimes the greatest progress comes not from balancing sooner, but from understanding the posture more completely.

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Article by Trish Curling

Video Extracted From: Yoga For Strength Immersion