Hanumanasana Hints

Hanumanasana Hints

splits

HANUMANASANA HINTS

Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be quite intimidating if we don’t have an extensive amount of experience with it.  Going slowly and utilizing the “hints”, or better yet, the masterful techniques we receive from Matt in today’s video offer a safe path of permission to explore the variations and methods that feel right in our own bodies.  The Hanumanasana “hints” provided help us to understand what’s required of the physical.  Within the techniques, we get a grasp on what muscles are engaging, when to engage them, and when to lean into expansion.  Extension and expansion are the nature of the posture, but it is also rooted in stability and strength.

chromatic yoga 15 hour immersion

THE POSE FACTORY

WAITLIST NOW OPEN

  • Dogmatic alignment versus functional alignment
  • Learn popular postural pitfalls
  • Myths versus truth
  • Formulaic approach for comprehensive learning
  • Excellent guide for yoga enthusiasts
  • Must-have for yoga teachers
  • Joint-health awareness
  • Muscle integrity, range of motion
  • Props for accessibity
  • Alignment alterations in the case of injuries

4 VITAL ACTIONS FOR THE HIPS

There are 4 main actions that help us to prepare for Hanumanasana.  They help to activate the muscles that surround the hips.  Afterall, it’s strengthening that will ultimately inform our capacity for increased hip mobility.  These actions will also influence what we experience in regards to flexibility in areas like the adductors, abductors, quadriceps and hamstrings.

The 4 main main actions Matt outlines are:

  1.  Pushing in (squeezing in)
  2. Pulling Out (expanding out)
  3. Rotating In 
  4. Rotating Out 

We see how these are applied to the variations and drills in the video clip.

WATCH THE VIDEO

HANUMANASANA PREPARATION: FULL PROOF PREPARATION FOR THE HIPS

LIZARD ROTATIONS

The Lizard Pose variation offered today is rich with technique.  Matt demonstrates a quadricep activation in the back leg while executing the actions of rotating inward and outward with the front leg.  This provides an opportunity to exercise control within these movements.  There’s also an element of squeezing in, in order to remain balanced, especially if we plantar flex the  back foot.

After this strengthening, we move towards stretching and a degree of expansion.  It’s evidence of what I discussed in a recent blog called, Postpone The Stretch Sensation.  After training the body to understand that it is safe from strengthening, we can then be more free to lengthen.  

After the Lizard rotations in preparation for Hanumanasana, Matt then opens up the posture by taking his torso further from his front leg and then taking hold of his back foot to then stretch the quadriceps in the back leg.

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BOLSTER SUPPORT

Now we actually get into the shape of Hanumanasana with the use of props.  As always, there are options.  Matt demonstrates with a bolster and two blocks however, he also makes mention that using sturdy chairs in the place of yoga blocks would be totally acceptable.  This is where the discernment to utilize what works best for ourselves as individuals is key.

Again, we start with control and contraction.  Matt begins by pulling inward (pressing the heel of the front foot down and the back knee or back foot down while pulling them towards one another).  He then layers on a rotation of the front thigh to activate the adductor muscles.  When he rotates the front thigh outwards, it targets the back inner thighs, front outer hamstrings and gluteus muscles.  After strengthening, stretching and lengthening are the next steps.

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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

THERE’S NO RUSH

Here comes the expansion.  In this Hanumanasana drill, we use socks as a prop. 

On one hand we are experimenting with more depth, but on the other, it’s imperative that we go slow with the amount of expansion.  We know that we are still in control of the freedom in this drill when we can engage and draw the legs back in towards one another as we alternate on each side.  Matt advises that if we are unable to do this, then we should take a few steps back and shorten the distance when switching the legs.  There’s absolutely no rush.  This is our opportunity to tap into the more controlled techniques previously explored.  This is full proof preparation for Hanumanasana.

The waitlist for Matt’s upcoming online course The Pose Factory is open.  You won’t want to miss more details about the techniques that unlock postures like Hanumanasana.

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

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Article by Trish Curling

Video Extracted From: The Splits Immersion 

lotus pose online yoga classes

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

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

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When You Subscribe, You Will Get Instant Access to

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  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

Chin Stand

Chin Stand

ganda bherundasana

CHIN STAND

Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may be quite challenging. At the same time, it’s a rewarding journey! Chin Stand requires an exceptional amount of back and upper body strength, along with a generous amount of front body flexibility. That being said, this posture provides us an opportunity to go more deeply into those areas of the body. We can examine what requires development and attention.  

Taking that approach covers the physical, but what is often lacking is the mental fortitude to let go of the outcomes and simply delight in the process. We are capable of taking actions to develop while challenging ourselves.

chromatic yoga 15 hour immersion

THE POSE FACTORY

WAITLIST NOW OPEN

  • Dogmatic alignment versus functional alignment
  • Learn popular postural pitfalls
  • Myths versus truth
  • Formulaic approach for comprehensive learning
  • Excellent guide for yoga enthusiasts
  • Must-have for yoga teachers
  • Joint-health awareness
  • Muscle integrity, range of motion
  • Props for accessibity
  • Alignment alterations in the case of injuries

POSTERIOR CHAIN FOCUS

Establishing a strong base is the key to preparation, especially when approaching a posture like Chin Stand. We need to be confident while progressing through each step on the roadmap towards the pose. As Matt says in today’s video, the posture is “all about the posterior chain.”  

While prone on his mat, Matt demonstrates a drill for Chin Stand that strengthens the hamstrings, buttocks, and lower back. The drill is designed to teach us how to isolate the strength of these areas of the body on each side. Exploring in this way provides the opportunity to find where there may be gaps we need to fill in terms of strength. If we notice that it is more challenging on one side, we can devote more time to that particular area.

What also happens is that we begin to play with the shape that’s created in Chin Stand.

WATCH THE VIDEO

CHIN STAND: TAKE FLIGHT FROM THESE FOUNDATIONS

PREPARE YOUR NECK LIKE A BACKBEND

Clearly, the neck muscles are in the spotlight in Chin Stand. Flexibility is required along with strength and stability to reduce the risk of injury. 

When stretching the neck, the approach is similar to what we’ve learned about backbends with Matt. In backbends, we first send the rib cage forward. In Chin Stand preparation, Matt demonstrates how to send the chin forward, after creating a support under the occiput (the back part of the skull). We then lift the chin to stretch the muscles in the front of the neck. This mimics the lift of the lower ribs up in order to stretch the abdominals in backbends. One of the last similarities is the exit. Just like in backbends, we take care to maintain the shape we’ve created in the neck while we slowly lower the chin. Keep the jaw closed in order to feel the stretch.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

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  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

CHIN STAND VARIATIONS

Matt sets himself up with a wall, yoga blocks, a bolster, and a chair. With these props, he delves into various positions with the legs. He offers “stag” positions with either a foot or a knee on the chair. A knee, he suggests, is far more accessible, but placing the foot on a chair more closely resembles the experience in Chin Stand.  

Another variation is placing the arms back behind us. We can still explore the same stag options of the legs with this change in the arms.

Matt emphasizes that one of the key points, as we continue with our quest, is that we use our hand grip along with more of our upper body strength in order to keep the neck safe.  

When selecting the option in which we turn away from the wall, we MUST have a partner educated in how to support us.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

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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

YOU’RE ALLOWED TO CHEAT

If we do go to the point of doing Chin Stand without any props, we can view “cheating” as part of the humility previously mentioned. Matt discusses rolling the elbows more inward as a way of protecting the shoulder girdle and providing stability. Cheating or not, we are better off keeping safety as our first priority rather than attempting to achieve some “aesthetic.” This is an example of choosing to embrace the process and value our discernment when attempting a posture as complex as this one. It’s not about the outcome as much as it is about the experience and journey. It’s the learning that is most valuable.

Matt’s online course The Pose Factory is the perfect platform to expand our learning. The course offers the keys to creating the foundations we desire in our asana practice. Register today to access the building blocks of maximum potential.

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: Inversion Immersion 

lotus pose online yoga classes

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

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

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
  • This field is for validation purposes and should be left unchanged.

Postpone The Stretch Sensation

Postpone the Stretch Sensation

flexibility

POSTPONE THE STRETCH SENSATION

If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing flexibility is much more layered than simply stretching. Yes, we know the stretch sensation has the potential to feel really good; in fact, it can feel GREAT when done appropriately for our bodies and at the right time.

What if we were to entertain the idea of postponing the stretch sensation in order to increase flexibility? This might sound like we’d be moving away from our goal, but we’d actually be moving more expeditiously along the path. In today’s video, Matt demonstrates strengthening techniques that target hamstring flexibility. Instead of simply stretching, we can apply techniques that not only cultivate length in the muscles but also foster the overall health of the muscles.

chromatic yoga 15 hour immersion

THE POSE FACTORY

WAITLIST NOW OPEN

  • Dogmatic alignment versus functional alignment
  • Learn popular postural pitfalls
  • Myths versus truth
  • Formulaic approach for comprehensive learning
  • Excellent guide for yoga enthusiasts
  • Must-have for yoga teachers
  • Joint-health awareness
  • Muscle integrity, range of motion
  • Props for accessibity
  • Alignment alterations in the case of injuries

HAMSTRING STRETCH PREPARATION

As we prepare our hamstrings to stretch and create more length, we must understand the difference between tension and strength. If we go straight into stretching, attempting to go beyond our current threshold with the intention of progressing, it’s possible that our bodies will tense up and go into “protection mode.” Tension is activated to halt potential injury.

Preparing the hamstrings prior to a good stretch involves strengthening. At the beginning of today’s video, Matt demonstrates two postures that get us started:

Crescent Pose Preparation

Preparing the hamstrings also means activating the gluteus muscles. What we see are techniques initiated by the feet and pelvis that promote these activations.

Forward Fold

Pressing the heels outward here helps activate the tensor fasciae latae (TFL) muscles, which tips the pelvis and lengthens the hamstrings.

WATCH THE VIDEO

POSTPONE THE STRETCH SENSATION: HAMSTRING FLEXIBILITY TECHNIQUES

STRETCH TECHNIQUE DEVELOPMENT

To progress, we need to find multiple ways during a given yoga practice to implement the acquired techniques within the area of focus. When we do this, we train our brain and body to respond with greater precision. Two more ways to explore the hamstrings before executing a stretch include:

Twisted Monkey

Matt demonstrates a drill in which we go back and forth between activating the hamstrings and activating the quadriceps.

It’s important to be present and intentional about activating the muscles; just going through the motions means we are not implementing the techniques with accuracy.

Warrior III Preparation

Here, Matt emphasizes activating the hamstrings and the glutes by lifting the back leg higher than we might expect. We get a little closer to understanding two concepts: facilitated stretch and reciprocal inhibition.

200 Hour Online Teacher Training Certification

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

STRETCH YOUR PERSPECTIVE

Matt teaches us how to apply actions that will promote transformation, rather than just executing postures in the “traditional” way. This may be different from what we’re used to in our asana practice, but when we stretch and challenge our perspective on how to practice, we begin to cultivate change.

In the video, after getting into a Cobra pose variation, Matt teaches us how to activate the hamstrings by first flexing the feet, which helps minimize potential cramping in the calf muscles, then pulling the heels towards the back. He then provides the option to undo it by lengthening the legs out. Going back and forth can assist us in deepening the activation sensation.

300 hour teacher training online

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

FROM TENSION TO RELEASE

Last, we see the demonstration of both strength and stretch in action when Matt transitions from Dandasana to Paschimottanasana.

In Dandasana, we learn to activate the hip flexors while stretching the hamstrings. This is an example of reciprocal inhibition: activating the opposing muscles of those we’re stretching.

Matt continues to lean more forward in the posture but cues pressing the heels down into the floor and pulling them back. Here, we’re both lengthening and activating the hamstrings. This is a demonstration of a facilitated stretch.

We have postponed the stretch sensation long enough now to more safely enter into Paschimottanasana, where the stretch can be more passive. After strengthening the muscles, our brain and body feel safe enough to release into the stretch.

This process of learning and exploration is available in Matt’s upcoming online course, The Pose Factory. Access the waiting list here!

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: Twists & Folds Immersion 

lotus pose online yoga classes

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

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

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
  • This field is for validation purposes and should be left unchanged.

Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

heart opener

WAKE UP YOUR WHEEL POSE

We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial setup to the final expression, everything flows like a set of dominoes falling one after the other. When we don’t have a system of execution with knowledge, practice, and preparation behind it, our Wheel Pose can feel quite listless. So the question becomes, how can we wake it up and revive such a powerful posture? There are a few things to pack into the toolkit in order to find our greatest potential in Wheel Pose, but one of the simplest things Matt encourages us to be aware of is DIRECTION. This plays a key role in cultivating the experience we desire.

chromatic yoga 15 hour immersion

FREEDOM OF THE HEART

  • Learn how to access pain-free heart openers
  • Technique-infused 2-hour workshop
  • Step-by-step tutorials for each heart opener
  • Decrease low back discomfort
  • Increase spinal strength, stability, and support
  • Improve your standing and seated postures
  • Improve the flexibility of commonly stuck muscle groups
  • Injury Awareness: Avoiding spinal compression
  • Debunk popular alignment with anatomy knowledge
  • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
  • LIVESTREAM DATE: June 9 at 10am Eastern Time (NYC Timezone)
  • REPLAY: Available immediately, lifetime access

UP AGAINST THE WALL

If you’ve taken classes, workshops, or courses with Matt, then you’ll know that it’s of the utmost importance to take an intelligent approach to a posture, or in other words, to progress toward it; progression is part of the Chromatic way. When practicing the Chromatic system, we break things down into digestible pieces.

At the beginning of today’s video, Matt demonstrates a Wheel Pose drill up against the wall. This drill removes the weight of gravity, allowing us focus on techniques that create more depth in spinal extension. This focus helps us get sensationally in touch with areas of the spine that require careful attention in order to take care in creating further mobilization. We gain the first inkling of the importance of direction, that is, where we send the chest and feet.  You’ll see that once Matt walks away from the wall, he sends his chest forward and then up to the sky.

WATCH THE VIDEO

WAKE UP YOUR WHEEL POSE: DELIBERATE DIRECTION & ALIGNMENT

ROLL UP YOUR YOGA MAT

Standing upright in the first drill allows for a fair amount of “easy” exploration. As we begin to feel more confident, we can progress further. So next, we get down in order to get up.  

The next progression in the video is an exploration of Wheel in which we roll up a yoga mat against the wall. Here, we also get a sense of the placement of the forearms. Directing them in a wider, outward angle helps unlock the shoulders and again move the direction of Wheel Pose towards the wall. Matt explains that when the forearms are pulled closer together, it places the shoulders into a more locked position, pushing the direction of the pose into the feet. This is not where we want to be when attempting to maximize depth.

200 Hour Online Teacher Training Certification

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

WHEEL WITH BLOCKS

Here, we swap out the yoga mat for a couple of yoga blocks placed diagonally against the wall. Something to consider here is that even if the feet are not placed far away from the wall, we want to create the sense of a directional pull of the knees away from the wall as we lift the chest up and towards the wall. There is an oppositional pull between the chest and the knees. What may result is less bend in the knees in the final stages of the posture because of the softening of the heart and the depth created in the spinal extension.  

300 hour teacher training online

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

TEST OUT THE OPPOSITE

The sensations of the opposite ways we can feel in Wheel Pose are discussed above: We can feel listless and languid, or rather the desired opposite of the spectrum, namely vibrant, strong, and fully awake.

The only way to understand this is through exploration and practice. Through exploration, we can spend time slightly exaggerating where we “should not be” in the pose. Try it! Move deliberately in the opposite direction to investigate the outcomes.  

At the end of the video, Matt first pushes his Wheel Pose in the direction of the feet, but you can see that adjusting by walking the feet out and then pushing in the direction of the wall changes everything about the posture. Changing the alignment and moving in the “right” direction transforms our experience.

Check out Matt’s recent workshop, Freedom of the Heart, to dive deeper into these concepts and transform your backbending practice.

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: Freedom of the Heart Workshop 

lotus pose online yoga classes

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

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

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  • the Technique Pack: 15 yoga pose breakdowns
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  • This field is for validation purposes and should be left unchanged.

Spinal Spaciousness

Spinal Spaciousness

dancer pose

SPINAL SPACIOUSNESS

Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles.

Aside from nutrition, it’s not enough to say that movement in general is enough to nurture spinal health. We need to be active participants and intentional about the techniques we use in our movements to actually maintain a healthy spine.

Even when heart-opening postures are a part of our asana practice, we may not be as dialed in to the techniques required to foster spinal health and spaciousness: Promoting space between the vertebrae helps us avoid compression; developing patterns that don’t serve us over time can result in decreased spinal health and increased pain. In his most recent heart-opening workshop, Freedom of the Heart, Matt highlights how to maintain spinal spaciousness in Dancer Pose. Today, we’ll examine some key points to develop in this posture. 

chromatic yoga 15 hour immersion

FREEDOM OF THE HEART

  • Learn how to access pain-free heart openers
  • Technique-infused 2-hour workshop
  • Step-by-step tutorials for each heart opener
  • Decrease low back discomfort
  • Increase spinal strength, stability, and support
  • Improve your standing and seated postures
  • Improve the flexibility of commonly stuck muscle groups
  • Injury Awareness: Avoiding spinal compression
  • Debunk popular alignment with anatomy knowledge
  • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
  • LIVESTREAM DATE: June 9 at 10am Eastern Time (NYC Timezone)
  • REPLAY: Available immediately, lifetime access

SENSATIONAL AWARENESS

How can we dial into what’s required of us to reach our potential in our backbends? In the full class, Matt shares the very first step: tuning into the sensations in our bodies. Our bodies are intelligent; they respond in a way that both protects us and supports us in finding more depth in our backbends at the right time.  

For the most part, it may be easier to identify the areas where we feel more open, where we have increased mobility; however, tapping into the sensations of the restricted areas will help us open up overall. It’s in these restricted areas where we need to place our focus and effort, for example, by applying the technique of “bowing the spine.” Staying present in the physicality of the experience will unleash the ability to expand and create spinal spaciousness.

WATCH THE VIDEO

SPINAL SPACIOUSNESS: DETAILED DISSECTION OF DANCER POSE VARIATIONS

DANCER POSE PREPARATION & EXECUTION

After sensational awareness comes the utilization of biomechanics and the application of anatomical knowledge. In preparation for Dancer, Matt demonstrates a drill at the wall to practice bowing the spine.

The key cues here include the following:

  1. Moving the ribs forward
  2. Sending the heart up
  3. Pushing the hips and buttocks back
  4. Pressing the hands isometrically downward to increase the lift of the heart

Next, he demonstrates Dancer Pose at the wall. This time, because we’re grabbing the foot, we’re layering on the sensational awareness of opposing forces: sending the knee back while pushing the foot into the hand, and of course, moving the chest forward by bowing the spine. If we were to just reach back without first lifting and opening the front body, there would be increased compression, therefore placing spinal health at more risk.

200 Hour Online Teacher Training Certification

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

KING DANCER

One of the most important actions in the body for King Dancer is the movement of the elbow. The elbow comes in and then rotates to help us hold the foot or strap. This encourages the necessary amount of spinal extension for the posture.  

Placing emphasis and awareness on all of the moving parts leads to a more pleasing experience. It’s so important to adopt a systematic approach, knowing that we must first create the spinal extension before moving on to the next actions. Now, Matt continues to emphasize that the approach is not dogmatic, but that listening to the sensations in our bodies will indicate where we need to place our attention and work. This effort may be to relax or to engage a muscle. It may also provide clarity as to where more spinal mobility is required.

300 hour teacher training online

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

ACTIVE PARTICIPATION

If we repeatedly engage in actions that cause compression in the spine during backbends, we are only furthering damage and placing our spinal health at risk. Spinal spaciousness allows for better quality of movement. 

Finding such a lightness and spaciousness in the spine during backbends is not impossible. Often, it comes after a period of more effortfulness: In the process of achieving a heart opener like Dancer Pose, we are engaging the proper muscles and implementing the right techniques. The awareness and repetition of these actions makes us active participants and multiplies our potential.

Matt’s most recent workshop, Freedom of the Heart, delves into the explorations of multiple backbends. It’s in these explorations that we uncover more about what’s possible in our heart-opening practice.

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: Freedom of the Heart Workshop 

lotus pose online yoga classes

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

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

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
  • This field is for validation purposes and should be left unchanged.

Steps To Scorpion Pose

Steps to Scorpion Pose

vrschikasana

SCORPION POSE

Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we explore and apply Matt’s techniques in a methodical way, we begin to understand that Scorpion requires both strength and a degree of softening and letting go. Once we get into the intricacies of this backbend, we adopt the ability to “relax” into it. 

Further, we develop the gift of discernment. The challenging nature of the posture forces us to use caution in exploring what works for our individual bodies. The journey reveals a deep discovery of the self.

chromatic yoga 15 hour immersion

FREEDOM OF THE HEART

  • Learn how to access pain-free heart openers
  • Technique-infused 2-hour workshop
  • Step-by-step tutorials for each heart opener
  • Decrease low back discomfort
  • Increase spinal strength, stability, and support
  • Improve your standing and seated postures
  • Improve the flexibility of commonly stuck muscle groups
  • Injury Awareness: Avoiding spinal compression
  • Debunk popular alignment with anatomy knowledge
  • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
  • LIVESTREAM DATE: June 9 at 10am Eastern Time (NYC Timezone)
  • REPLAY: Available immediately, lifetime access

MOBILIZE THE SPINE

Matt teaches techniques to prepare more specifically.  

In preparatory postures, there’s more that takes place than simply arching the back or assuming that it’s enough to anteriorly tilt the pelvis.

Throughout a backbend practice leading up to Scorpion Pose, pulling the belly in and up helps create a spaciousness in the spine that minimizes compression. The action activates the transversus abdominis and engages the back muscles for support, and it shifts the vertebrae and intervertebral discs forward. Here, we also utilize discernment. Yes, we are trying to lift and send each vertebra more forward, but we must also tap into which segments of the spine feel more “stuck.” Going to the position that feels doable is key. We can use this information in further supplementary work in this asana practice or in others.

WATCH THE VIDEO

STEPS TO SCORPION POSE: BACKBEND TECHNIQUES CLARIFIED

KING COBRA PREPARATION

After many postures and positions that contribute to preparing for Scorpion Pose, Matt teaches King Cobra. He notes that it’s a great posture to explore as part of the Scorpion toolkit because it provides almost the same joint relationships. The difference is that it’s flipped over, with the belly as the base of support.

In the video, Matt offers 2 variations. One variation makes use of a bolster, which provides support under the rib cage. Using the bolster provides feedback as to how much we are lifting and lengthening the abdomen when we send the spine forward.

The variation without the bolster includes the cue about “softening.” It’s not that we shouldn’t soften when using the bolster; in the second variation, he’s simply reminding us when and where to implement this action.

200 Hour Online Teacher Training Certification

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

SCORPION STEPS

A key consideration is to de-emphasize touching the feet to the head in Scorpion Posebody proportions play a role in whether or not this is actually possible. Emphasizing healthy and safe spinal extension will reap greater rewards.

Here are some key steps when practicing Scorpion at a wall:

  1. On all fours, turn the hands out and set them wide
  2. Soften the heart towards the ground
  3. Snake the chest through the shoulders
  4. Kick the feet up to the wall
  5. Reach into the wall with toes or heels
  6. Simultaneously reach the chest and the feet towards the wall

There’s no doubt about the strength required to follow these steps. The pattern practiced in King Cobra is recreated by softening down the chest while pulling towards the wall. Again, it’s this “relaxing” into the backbend that helps create the required space between the vertebrae. 

300 hour teacher training online

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

JOURNEY OVER DESTINATION

We can get caught up in the aesthetics of a robust posture like Scorpion Pose, but Matt always emphasizes that the beauty lies in the discoveries we make about ourselves. As we explore our potential, many opportunities are produced that help us learn more about the levels of our willingness to challenge ourselves and our ability to pull back when necessary. On a physical level, we learn about our capabilities and our limitations in a particular instance. With regular practice, we gradually transform our experience overall. Following precise techniques, along with a willingness to explore, supplies us with confidence.  

We can apply this to Scorpion by calling the touching of the toes to the head the “destination” and all of the spinal explorations along the way the “journey.” If we let go of the destination, we can appreciate all of the outcomes of the journey.

Matt’s recent 2-hour online Freedom Of The Heart workshop reveals techniques and increased insight for stronger, safer backbends.

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: Inversion Immersion 

lotus pose online yoga classes

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

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

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
  • This field is for validation purposes and should be left unchanged.

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