yoga pose alignment full wheel

YOGA ALIGNMENT: FULL WHEEL POSE

THE 3 MYTHS DEBUNKED

FULL WHEEL

YOGA ALIGNMENT: FULL WHEEL POSE

Yoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break through some of the alignment myths that many teachers have been taught is “correct”.

Let’s quickly discuss the name of this posture because it has many Wheel Pose is usually translated as “Chakrasana” because it opens ALL the energy centers. The posture is also known as Urdhva Dhanurasana which translates to Upward Facing Bowe Pose. Many back bends in the yoga posture are either named Bowe or after a type of Bowe. Moving Forward I will use any of these names when discussing my suggestions regarding the alignment for full wheel pose.

Debunking the 3 Myths

What you may have been taught is the correct Yoga Alignment for Full Wheel Pose

Hug your elbows in. Do not activate the glutes. Tuck your tailbone.

These are cues used often to move a student into wheel pose, but are they helpful? I don’t think so.

 Wheel pose, Chakrasana is a very active and advanced pose. It requires extreme flexibility AND strength of the hips, shoulders and wrists. Flexibility is required along the front body, and strength is required along the back body. Good news is, with a disciplined practice and a healthy dose of body awareness, this powerful heart-opening extension pose can be accessible to many.

We need to clear some things up so you can start practicing the best alignment for your full wheel pose. Meaning, you may have some things to UNLEARN before you can dive deeply into your practice. Yoga teachers, please take a breath, you are not a bad teacher if you have said any of the following to your students – we are all in the process of learning and developing our skills as practitioners and teachers. Instead, celebrate that you are here, curious and ready to learn.

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200 Hour Online Teacher Training

“The 200 Hour Online Teacher Training certification with Matt Giordano is hands down the most detailed, comprehensive, in depth and effective trainings to learn how to teach yoga and deepen your yoga practice”

WATCH FULL WHEEL UNLOCKED

Myth #1: Tuck, hug or “squeeze” your elbows in.

Most of us are told to tuck our elbows in before rising into wheel. In this stage of the pose, this cue doesn’t really work.

I’ll show you why. Try this:

Follow along with the video at minute marker 7:50. 

From a seated position, bend your elbows to a 90 degree angle in front of your chest, wrists bent so that palms face up. Now you’re simulating  “tucking” or “squeezing” your elbows in. Move your elbows up and see how high your arms lift.

Now come back to position and widen your elbows. Press your arms up again.

Feel the difference? It’s pretty noticeable. Just like weightlifters would never tuck in their elbows to lift massive weight over their heads, you don’t want to limit your shoulder range of motion by keeping your elbows tucked. So elbows wide as you lift into your wheel.

WHAT IS THE CORRECT YOGA ALIGNMENT FOR FULL WHEEL?

Once IN the pose, you can certainly wrap your elbows in but this may not serve you if you find it challenging to straighten your arms. The reason why is hugging your elbows in is actually an action at the shoulders not at the elbow, this action is called external rotation of the arm upper arm bone. External rotation can be really great to help stabilize the shoulders, but remember that stability means less mobility. When you externally rotate the upper arms, your shoulder blades will follow the arms and will protract (move away from each other). Protraction makes creates stability, and less mobility. There is no correct alignment here, you have to assess what your needs are – do you need more mobility or stability? if you are struggling to straighten your arms, and your upper back feels stiff then DON’T wrap your elbows in, and DON’T protract your shoulder blades. IF on the other hand you are very mobile, and coming up to wheel is easy, and your upper back easily extends than of course you will want to balance out your mobility with stability – wrap your elbows in and broaden your shoulder blades.

Myth #2: Relax your glutes as you lift.

I don’t care if you’re Gumby, or the Hulk you cannot lift your hips off the ground, against the weight of gravity, without activating your glutes. The muscles that lift your hips from the ground ARE THE GLUTES, Gluteus Maximus in particular.

Imagine yourself walking for a moment. Better yet, walk around. Note how every time your upper thigh goes back behind you and your toes prepare to push off, your back buttocks (and upper hamstrings) contracts. It’s activated. That’s what your glute muscles do when your hips are in extension.

Wheel is a powerful hip extending pose, so to lift yourself off the ground, you cannot relax your caboose. Once you are in full expression of your pose, there is no need to hyper squeeze your glutes or anus for that matter – this is an over activation of deeper muscles, and all it will do is leave you constipated (likely true).

the best yoga teacher training for alignment

300 HOUR ONLINE TEACHER TRAINING

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THE BUTTOCK SOLUTION

Instead of hyper squeezing or clenching your deep buttock muscles try to press into the inner edges of your heels. This will engage the T.F.L which will internally rotate the thigh bones. Because T.F.L is an Internal Rotator of the thigh it balances out the Gluteus Maximus which is an External Rotator of the thigh.

BONUS: Activating T.F.L creates a facilitated stretch, which is an activation of a muscle while it is in a lengthened position. Facilitated stretching is a way of increasing flexibility without loosing muscle and joint integrity. Check out the Best Stretch for Your Hamstrings

Myth #3: Tuck your tailbone.

I imagine the intent behind this cue is to get the student to activate their buttocks and probably core muscles. But anytime you scoop your tailbone, you’re taking your lumbar spine into flexion (rounding). You might say “isn’t that safer”. In short, no its not. Trying to round your low back, while simultaneously trying to move into full wheel is a collision course waiting to happen. BE SURE TO WATCH AT 12:35 Seconds FOR CLARITY

    the best yoga teacher training for alignment

    FULL WHEEL WORKSHOP

    PAY WHAT YOU CAN!

    Full length workshop teaching you yoga alignment for full wheel pose. Develop the necessary flexibliy and strength through applied techniques. This workshop is available in pay what you can format or you can get Full Body Bliss, the 12 class immersion that includes  this workshop.

    Yes, it is true that an active core can help you stabilize your spine, but a lot of people concentrate on superficial muscles like rectus abdominus or obliques. Contracting these muscles while in wheel shortens your abdomen, which in turn shortens the front of your spine. Wheel pose itself shortens the back of your spine – the two together amounts to immobility at best, and pain or injury at worst.

    Instead, consider strengthening your transverse abdominus ahead of time. This is deep muscle that will strengthen a myriad of postures and stabilize your spine while leaving room for mobility. Build a strong DEEP core ahead of time, and your practice will flourish in ways you never imagined, especially in back bending and twisting postures.

    To learn more about the propper set up for wheel pose, check out Backbends and The Glutes with a short follow along video.

    TOP RELEVENT RECOMMENDATIONS

    1. Full Wheel Workshop (pay what you can)

    2. “Full Body Bliss” (includes Full Wheel Workshop + 11 more master classes)

    3. THE SPINAL RESET: 12 Class Immersion 

    MORE WAYS TO DEVELOP YOUR PRACTICE

    1. Live Immersions: 3 Classes Per Week
    2. 200 hour training: Get Certified
    3. 300 Hour Online Training: Get 500hr Certified
    LIVESTREAM YOGA CLASSES FOR ALIGNMENT AND FLOW

    UPCOMING IMMERSION

    Each month you have the oportunituy to enroll in 3 weekly classe! You will get lifetime and unlimited access to each of the classes. Should you choose to enroll you will also have the oportunity to view all classes as they stream live 3 days a week. Each month has a physical focus to help you gain targeted techniques and advance your body awareness. 

    Be a part of the community, after enrolling you have the chance to connect with members through our exclusive facebook group where you can get tips directly from me, Matt Giordano. You are encouraged to share photos and videos of your practice for personalized  support. 

    I look forward to sharing this practice with you and helping you develop in a big way!

    ~Matt

     

    WHAT STUDENTS SAY ABOUT THE LIVE IMMERISONS

    Matt‘s classes are phenomenal- if you ever have the ability to practice with him, make use of it!! He has a very unique talent of combining anatomy, yoga philosophy and his own perspective into a super intense package of knowledge which is fun AND easy to understand. I enjoyed the April immersion a lot as it was a great way of deepening my own practice and broadening my horizon, especially as the lifetime access allows you to take classes
    as often as you want- trust me, you will want to take them again! I cant wait for next month’s classes and highly recommend everyone to take the May pass and joining in on the journey.

    ~Nadja Kyra King - @nadja_kyra

    Matt’s April pass was a journey. It was more than just the physical exploration of my practice but also helped me explore my spiritual practice. It was very nice to have a consistent practice during this time of uncertainty. If you are looking for a practice to ground yourself I would highly recommend exploring the Live Immersion of the Month.
    ~Amanda Barnes Salowsky

    Covid_19 bought Matt into my home and my yoga practice. This last month I have learn’t so much it has deepened my practice and my understanding of the anatomy & biomechanics and how we use both in every asana we practice. He has also helped in my teaching, ie asking my students to think about the foot as a tripod “big toe, pinkie toe, heel ” I never imagined I would learn so much from the immersion.

    ~Debbie, @the_joyofyoga

    THE DANCE: YOGA ALIGNMENT AND FLOW

    MOVE • BREATHE • RELEASE

    Yoga, Breath Work & Guided Meditation 

    1. 12 ALL LEVELS LIVESTREAM CLASSES
    2. WATCH ANYTIME WITH LIFETIME ACCESS
    3. DEVELOP YOUR YOGA PRACTICE, RELEASE TENSION IN THE BODY AND MIND

    $298.00 $98.00

    Continue Learning

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    yoga pose alignment full wheel

    YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

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    Chaturanga yoga pose alignment and anatomy

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    Chaturanga yoga pose alignment and anatomy

    Chaturanga Yoga Pose Alignment and Anatomy

    The Mystery FINALLY Revealed and Clarified

    CHATURANGA

    WHAT IS CHATURANGA AND WHY IS IT SO CONFUSING?

    What is the best alignment for the yoga pose: Chaturanga? Well first let’s start with what Chaturanga is. Chaturanga is both a yoga pose and a transition otherwise known as a movement – a posture implies no movement, while a transition implies the movement between two static postures. Because Chaturanga is used as both a static posture and a transition, it is hard to have a universal conversation about it. We have to first agree on what it is in order to analyze “it”. Globally there is a discussion of “chaturanga” and yet everyone has a different idea of what it is in their mind, and thus there exists much controversy around what is the correct alignment of chaturanga.

    How could there be a correct pose when the posture is usually taught as a movement from one posture to another? In modern vinyasa this pose is used to go from plank to upward dog, and in order for movement to occur it is a law that join alignment has to change, for if our joints do not change than no movement can occur. SO, while there are many reasons to practice chaturanga as an isolated pose, that is not how most people are practicing it these days, so it would be more useful to discuss how to move our bones and what muscles we can engage if we want a smooth flowing posture that minimizes risk of our joints.

    CONFUSED BY GRAVITY

    The movement is confusing mostly because of our relationship to gravity. When looking at the movement, it is actually not all that complex, there are only 3 major joints that change: the elbows go from straight to bend, the arm bone goes from being in front to by our side (flexion to neutral) and the shoulder blades go from apart to together (more or less) which is called protraction to retraction – explained in the video below. If you stand up and do the same actions with your arms while having your hands out in front, there is nothing mysterious or complex about the actions, but when you put the weight of your body plus gravity upon you then it gets interesting.

    While the joints actions are simple in the movement from plank down toward the ground, the muscle engagements that slow the body down in this transition are actually the OPPOSITE of the joints. . For example the elbow is bending when moving from plank downward to chaturanga, BUT the muscles that need to engage in order to slow down the movement are actually your triceps. The Triceps are the muslces that straighten the elbow, and yet we are wanting the elbow to bend. If we don’t activate our triceps in the transition form plank to chaturanga than we would rapidly fall on the ground. We do this all the time in transitions, we activate the opposing muscles of what is happening anatomically in our joints. We even do it in most static postures – for example, how many poses have you done where you feel your quads burning, and yet your knee is bent? The muscles that straighten the knee are the quads, and yet they are fully engaged in bent kneed postures, so that you don’t completely bend your knee and wind up on the ground.

    200 hour online teacher training certification

    200 Hour Online Teacher Training

    “The 200 Hour Online Teacher Training certification with Matt Giordano is hands down the most detailed, comprehensive, in depth and effective trainings to learn how to teach yoga and deepen your yoga practice”

    CLARITY: WHAT IS THE CORRECT ALIGNMENT OR WAY TO DO CHATURANGA?

    In my video below you will hear more about “correct” and “incorrect” and why there really isn’t a way we could define that, but we can talk about efficiency, joint safety, greatest stability, or range of motion etc. The way I suggest to practice chaturanga is as follows .

    Allow your joints to:

    1. Elbow: Bend (flexion)
    2. Shoulders: Arm Bones go from flexion (out in front as in plank) to neutral
    3. Shoulder Blades: Protraction to Retraction from plank to chaturanga

    What Muscles To Engage and HOW to Engage them

    1. Triceps: Try to straighten your elbow while allowing it to bend. The action of trying to straighten your elbow is an activation of your triceps. You do this by only activating your triceps enough to slow down the bending of the elbow but not enough that you win over the weight of your body and gravity, if you did that then you’d wind up back in plank pose.
    2. Deltoids: Same explanation – the front deltoids are the muscles that would normally bring your arms from neutral to out in front (flexion). Activate these muscles enough that it slows down the decent but does’t stop it.
    3. Serratus Anterior: The muscle that moves your shoulder blades a part – this is very active when we do plank (hopefully), and it should remain active while lowering, it is what slows the movement of the scapula from protraction to retraction. Note this is not the same as punching your shoulder blade forward into what is called upward tilt which I go over thoroughly in the blogs below.
    4. CHATURANA ALGINMENT: 3 KEY ACTIONS
    5. CHATURANGA ALIGNMENT PT 2: INTEGRATE THE ACTIONS

    The February 2020 Immersion titled “The Dance” is a unique immersion in that it is focused entirely on transitions from one posture to another, learning the bio-mechanics and anatomy of what is happening in our body. If you are wanting to re-pattern the way you move on your mat, learn what muscles to engage for efficiency and controlled actions, this is the livestream immersion for you! See All Livestream Immersions

    MORE WAYS TO DEVELOP YOUR PRACTICE

    1. Live Immersions are all designed to support you with both development of your knowledge and your embodiment. With every immersion there is a focus, and I guide you through sensation based practices to help you rediscover your body!
    2. 200 hour training Take the dive into your practice in a deeper way, by developing your body awareness, understanding of anatomy, and learn how to share it with others. 
    3. 300 Hour Online Training Advance your teaching skills, get 500 hour certified, and create a greater impact with your offering as a teacher of yoga.

    the best yoga teacher training for alignment

    300 HOUR ONLINE TEACHER TRAINING

    GET 500 HOUR CERTIFIED AS A MASTER TEACHER

    Master your skillset as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques. theming, yoga business and much more! 

    LIVESTREAM YOGA CLASSES FOR ALIGNMENT AND FLOW

    UPCOMING IMMERSION

    Each month you have the oportunituy to enroll in 3 weekly classe! You will get lifetime and unlimited access to each of the classes. Should you choose to enroll you will also have the oportunity to view all classes as they stream live 3 days a week. Each month has a physical focus to help you gain targeted techniques and advance your body awareness. 

    Be a part of the community, after enrolling you have the chance to connect with members through our exclusive facebook group where you can get tips directly from me, Matt Giordano. You are encouraged to share photos and videos of your practice for personalized  support. 

    I look forward to sharing this practice with you and helping you develop in a big way!

    ~Matt

     

    WHAT STUDENTS SAY ABOUT THE LIVE IMMERISONS

    Matt‘s classes are phenomenal- if you ever have the ability to practice with him, make use of it!! He has a very unique talent of combining anatomy, yoga philosophy and his own perspective into a super intense package of knowledge which is fun AND easy to understand. I enjoyed the April immersion a lot as it was a great way of deepening my own practice and broadening my horizon, especially as the lifetime access allows you to take classes
    as often as you want- trust me, you will want to take them again! I cant wait for next month’s classes and highly recommend everyone to take the May pass and joining in on the journey.

    ~Nadja Kyra King - @nadja_kyra

    Matt’s April pass was a journey. It was more than just the physical exploration of my practice but also helped me explore my spiritual practice. It was very nice to have a consistent practice during this time of uncertainty. If you are looking for a practice to ground yourself I would highly recommend exploring the Live Immersion of the Month.
    ~Amanda Barnes Salowsky

    Covid_19 bought Matt into my home and my yoga practice. This last month I have learn’t so much it has deepened my practice and my understanding of the anatomy & biomechanics and how we use both in every asana we practice. He has also helped in my teaching, ie asking my students to think about the foot as a tripod “big toe, pinkie toe, heel ” I never imagined I would learn so much from the immersion.

    ~Debbie, @the_joyofyoga

    THE DANCE: YOGA ALIGNMENT AND FLOW

    THE DANCE

    ALIGN, REFINE AND MASTER YOUR FLOW

    1. 12 ALL LEVELS LIVESTREAM CLASSES
    2. WATCH ANYTIME WITH LIFETIME ACCESS
    3. SHARPEN YOUR SKILLSET & ADVANCE YOUR PRACTICE

    $298.00 $98.00

    Continue Learning

    yoga pose alignment full wheel

    yoga pose alignment full wheel

    YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

    read more
    Chaturanga yoga pose alignment and anatomy

    Chaturanga yoga pose alignment and anatomy

    Chaturanga Yoga Pose Alignment and Anatomy The Mystery FINALLY Revealed and ClarifiedCHATURANGAWHAT IS CHATURANGA AND WHY IS IT SO CONFUSING?What is the best alignment for the yoga pose: Chaturanga? Well first let's start with what Chaturanga is. Chaturanga is both a...

    read more
    What is Yoga Alignment and is it important

    What is Yoga Alignment and is it important

    What is Yoga Alignment and is it important to keeping my body safe? will it advance my yoga practice? You may have heard that there is a right and wrong way to do a pose, so what I am about to share might shock you…

    read more
    5 Step Pigeon Pose Best Hip Stretch

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    5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH IS YOUR PIGEON LAZY? PIGEONDOES PIGEON POSE INCREASE FLEXIBILITYIs Pigeon pose the best hip stretch? The quick answer, it depends how you do it. Somebody told me recently on instagram that I was blessed with open hips....

    read more
    Neck And Shoulder Pain Relief 3 Step Release

    Neck And Shoulder Pain Relief 3 Step Release

    NECK & SHOULDER PAIN RELEIF THE 3 STEP RELEASENECK & SHOULDERSCAN SHOULDER TENSION CAUSE NECK PAIN?When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area which are known as the trapezius muscle....

    read more
    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

    read more

    Newsletter

    When You Subscribe You Will Instantly Get 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.

    CONTACT

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

    What is Yoga Alignment and is it important

    What is Yoga Alignment?

    Is there only one right way to do a pose?

    YOGA ALIGNMENT

    YOGA ALIGNMENT: WHAT’S THE RIGHT WAY TO DO THE POSE?

    Yoga Alignment has long been regarded as a way of keeping our body safe, but what is it and is it actually effective, important? Let’s first discuss what alignment is in the physical sense: it is the choice of how we choose to hold our bones in relationship to one another in any given shape. The key word I used there was “choice”. The problem that we have fallen into as a yoga community is that many believe and have preached that their is one right way to do a posture, claiming it will keep you safe, or simply saying “this is the right way.”

    Truth is there are very few wrong ways to do a posture and hundreds of correct ways. Well what is correct and incorrect based on? More often than not it has been based on a shape, an aesthetic that may or may not be appropriate for any one individual. In my oipinion it would be better to focus on developing awareness of what our body needs to find greater balance in the muscular system. I like to look at everything as more of a spectrum rather than an incorrect or correct. This way if something falls on the extreme side of “dangerous” I can simply make the decision to avoid it understanding that the risk is probably not worth it. For example understanding the risk of shoulder impingement when dropping the shoulders in down dog, while it may not be wrong, its simply not worth the risk. If you aren’t familiar with what I am referring to, please check out these two blogs after this one to gain clarity:

    1. Stop Relaxing Your Shoulders Away from Your Ears
    2. 3 Steps to Avoid Shoulder Impingement in Downward Dog
    IS ALIGNMENT IMPORTANT?

    If you are looking at alignment as a correct and incorrect way of approaching the posture based on what it looks like on the outside, than it really isnt all that important to learn it unless you want some fancy instagram photo. HOWEVER, If you use alignment as a way of reflecting upon your muscular patterns, i.e. strengths, weaknesses, areas of tension, and so on, than Alignment can be super powerful in the transformation of your body. Trying a posture with multiple alignments will provide a platform for your self inquiry, and this is what the yoga practice is all about.

    THE TWO STEPS

    There are only two things you need to do if you want to bring health to your muscular system and advance your yoga practice! 

    1. Learn your personal muscular patterns, which requires that you seak out your weak muscles, tight muscles, over stretched muscles, and develop an understanding of how your joints are interacting with these muscular patterns. Sounds compicated I know, this is why yoga has never been a self taught practice and we have teachers to help guide us. This is why I offer the Livestream Immersions each month – to help you develop your physical awareness, advance your practice, and ultimately transform your body. 
    2. One you establish an understanding over your patterns, the next step is to do the exact opposite actions which will bring balance to the body. Balance in our muscular system alow our joints to ALIGN more optimally which simply means that we will have greater range of motion of our joints without causing a collision course of compression and friction which happens when our muscluar system is out of balance with itself.

    The February 2020 Immersion titled “The Dance” is a unique immersion in that it is focused on helping you seak out movement patterns that may be holding your back from flowing gracefully in your yoga practice. If you are wanting to repattern the way you move on your mat, this is the livestream immersion for you! See All Livestream Immersions

    200 hour online teacher training certification

    200 Hour Online Teacher Training

    “The 200 Hour Online Teacher Training certification with Matt Giordano is hands down the most detailed, comprehensive, in depth and effective trainings to learn how to teach yoga and deepen your yoga practice”

    WHERE DO I BEGIN?

    Hopefully the video has provided you with clarity, now its time to begin the process of uncovering your patterns and working toward balancing your muscluar system! The Live Immersions are all designed to support you with this exact process. With every immersion there is a focus, and I guide you through sensation based practices to help you rediscover your body! for those of you that are yoga teachers and want to further your study and education you would be best suited toward the 300 Hour Online Training

    If you are ready to take the dive into your practice in a deeper way, and learn how to share it with others, than the 200 hour training is your next step!

    Thank you for reading, and watching, I look forward to sharing more with you in an upcoming training or monthly immersion!

    300 HOUR ONLINE TEACHER TRAINING

    GET 500 HOUR CERTIFIED AS A MASTER TEACHER

    Master your skillset as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques. theming, yoga business and much more! 

    LIVESTREAM YOGA CLASSES FOR ALIGNMENT AND FLOW

    UPCOMING IMMERSION

    Each month you have the oportunituy to enroll in 3 weekly classe! You will get lifetime and unlimited access to each of the classes. Should you choose to enroll you will also have the oportunity to view all classes as they stream live 3 days a week. Each month has a physical focus to help you gain targeted techniques and advance your body awareness. 

    Be a part of the community, after enrolling you have the chance to connect with members through our exclusive facebook group where you can get tips directly from me, Matt Giordano. You are encouraged to share photos and videos of your practice for personalized  support. 

    I look forward to sharing this practice with you and helping you develop in a big way!

    ~Matt

     

    WHAT STUDENTS SAY ABOUT THE LIVE IMMERISONS

    Matt‘s classes are phenomenal- if you ever have the ability to practice with him, make use of it!! He has a very unique talent of combining anatomy, yoga philosophy and his own perspective into a super intense package of knowledge which is fun AND easy to understand. I enjoyed the April immersion a lot as it was a great way of deepening my own practice and broadening my horizon, especially as the lifetime access allows you to take classes
    as often as you want- trust me, you will want to take them again! I cant wait for next month’s classes and highly recommend everyone to take the May pass and joining in on the journey.

    ~Nadja Kyra King - @nadja_kyra

    Matt’s April pass was a journey. It was more than just the physical exploration of my practice but also helped me explore my spiritual practice. It was very nice to have a consistent practice during this time of uncertainty. If you are looking for a practice to ground yourself I would highly recommend exploring the Live Immersion of the Month.
    ~Amanda Barnes Salowsky

    Covid_19 bought Matt into my home and my yoga practice. This last month I have learn’t so much it has deepened my practice and my understanding of the anatomy & biomechanics and how we use both in every asana we practice. He has also helped in my teaching, ie asking my students to think about the foot as a tripod “big toe, pinkie toe, heel ” I never imagined I would learn so much from the immersion.

    ~Debbie, @the_joyofyoga

    THE DANCE: YOGA ALIGNMENT AND FLOW

    THE DANCE

    ALIGN, REFINE AND MASTER YOUR FLOW

    1. 12 ALL LEVELS LIVESTREAM CLASSES
    2. WATCH ANYTIME WITH LIFETIME ACCESS
    3. SHARPEN YOUR SKILLSET & ADVANCE YOUR PRACTICE

    $298.00 $98.00

    Continue Learning

    yoga pose alignment full wheel

    yoga pose alignment full wheel

    YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

    read more
    Chaturanga yoga pose alignment and anatomy

    Chaturanga yoga pose alignment and anatomy

    Chaturanga Yoga Pose Alignment and Anatomy The Mystery FINALLY Revealed and ClarifiedCHATURANGAWHAT IS CHATURANGA AND WHY IS IT SO CONFUSING?What is the best alignment for the yoga pose: Chaturanga? Well first let's start with what Chaturanga is. Chaturanga is both a...

    read more
    What is Yoga Alignment and is it important

    What is Yoga Alignment and is it important

    What is Yoga Alignment and is it important to keeping my body safe? will it advance my yoga practice? You may have heard that there is a right and wrong way to do a pose, so what I am about to share might shock you…

    read more
    5 Step Pigeon Pose Best Hip Stretch

    5 Step Pigeon Pose Best Hip Stretch

    5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH IS YOUR PIGEON LAZY? PIGEONDOES PIGEON POSE INCREASE FLEXIBILITYIs Pigeon pose the best hip stretch? The quick answer, it depends how you do it. Somebody told me recently on instagram that I was blessed with open hips....

    read more
    Neck And Shoulder Pain Relief 3 Step Release

    Neck And Shoulder Pain Relief 3 Step Release

    NECK & SHOULDER PAIN RELEIF THE 3 STEP RELEASENECK & SHOULDERSCAN SHOULDER TENSION CAUSE NECK PAIN?When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area which are known as the trapezius muscle....

    read more
    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

    read more

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    5 Step Pigeon Pose Best Hip Stretch

    5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH

    IS YOUR PIGEON LAZY?

    PIGEON

    DOES PIGEON POSE INCREASE FLEXIBILITY

    Is Pigeon pose the best hip stretch? The quick answer, it depends how you do it. Somebody told me recently on instagram that I was blessed with open hips. Ha! If they’d only seen me when I first started practicing. My hips were so tight I needed not just one block, but block towers under my legs to come into almost any seated pose. So yes, twenty years later I am blessed with open hips, but only after doing the work to get them.

    That said, each of us has a unique anatomy so the way my hips open may not be the way yours open. What I hear a lot however, is something like “I’ve been practicing for years and I still havent increased my flexibility. Likely this is due to the lack of technique – muscle engagements, and joint articulations that result in increased flexibility or range of motion.

    WHY ALIGNMENT ACTUALLY MATTERS

    In today’s video, I’ll show you a way of making Half Pigeon Pose the best hips stretch by using a block. Not only will this approach help to make this pose more accessible, but it will highlight your muscular patterns.

    This is important, the reason alignment and technique matter is not because there is a right or wrong way to do a pose – that’s a completely fictisious concept because it requires that we define a context for what right and wrong means when it comes to making shapes. There is no agreed upon idea of right and wrong and so there can be no right alignment. However alignment matters within the context of increasing body awareness and the effecacy when striving to increase flexibility.

    IF YOU DO PIGEON POSE WITHOUT ALTERING YOUR ALIGNMENT OR ENGAGING YOUR MUSCLES YOUR POSE WILL BE COUNTER PRODUCTIVE.

    HIPS • HEART • HANDSTAND

    12 ONLINE YOGA CLASSES

    • HIP OPENERS
    • HEART OPENERS
    • HANDSTAND TECHNIQUES
    • BUILD COURAGE & STRENGTH
    • 12 ALL LEVELS CLASSES 

    $298.00 $148.00

    IF YOU DO PIGEON POSE WITHOUT ALTERING YOUR ALIGNMENT OR ENGAGING YOUR MUSCLES YOUR POSE WILL BE COUNTER PRODUCTIVE. IN ORDER TO MAKE PIGEON POSE THE BEST HIP STRETCH, YOU CAN FOLLOW THE 5 STEPS BELOW

    This is because your body will always avoid stretching what is tight and it will always tend to stretch what is already flexible. Same is true for strength – when you do an action your body will use the strongest muscles by default, even if there are better muscles for the job. The body will always tend toward efficiency and path of least resistance unless you use the power of your will to strengthen what is weak and lengthen what is tight.

    The following video is a short clip of one approach to make pigeon pose the best hip stretch that it can be! this approach is sure to take you out of your normal patterns. Practicing pigeon in this way may require more muscle activation, and be less “lazy” however it will produce the desired results of increasing flexibility.

    5 Steps to Make Pigeon Pose The Best Hip Stretch

    UPCOMING IMMERSION

    Each month you have the oportunituy to enroll in 3 weekly classe! You will get lifetime and unlimited access to each of the classes. Should you choose to enroll you will also have the oportunity to view all classes as they stream live 3 days a week. Each month has a physical focus to help you gain targeted techniques and advance your body awareness. 

    Be a part of the community, after enrolling you have the chance to connect with members through our exclusive facebook group where you can get tips directly from me, Matt Giordano. You are encouraged to share photos and videos of your practice for personalized  support. 

    I look forward to sharing this practice with you and helping you develop in a big way!

    ~Matt

     

    LIVESTREAM YOGA CLASSES FOR ALIGNMENT AND FLOW

    5 STEPS TO INCREASE FLEXIBILITY WITH PIGEON POSE

    Step 1 Pigeon Pose Best Hip Stretch

    Step 1 - Start in Downward Facing Dog

     Place a block between your hands, at a slight diagonal, left side angled down. Lift your right leg to the sky and sweep your leg forward, externally rotating your inner thigh and resting your bent leg on the block.

    step 2 Pigeon pose best hip stretch

    Step 2: EVERT FRONT ANKLE

    Flex and evert your front foot, grounding the pinkie toe into the mat and reaching forward with your big toe.

    step 3 Pigeon pose best hip stretch

    Step 3: Activate your legs.

    Press your front shin and knee into the block to activate buttocks. Pulling your back knee forward to activate hip flexors – your hips will rise.

    step 4 Pigeon pose best hip stretch

    Step 4: Rotate thigh and pelvis inward

    Tuck your back toes, lift your knee, spin your back thigh IN so your pelvis rotates in. Set your back knee down and use your toes to walk your back leg further back. 

    step 5 Pigeon pose best hip stretch

    Step 5: bow your torso toward your foot

     Without moving your hips, walk your hands and torso off to the left and fold, resting on blocks or your forearms. Stay here for five breaths and repeat other side.

    THE PROBLEM WITH LAZY PIGEON

    If you are doing lazy pigeon to rest and not necessarily to increase range of motion in the hips than there is no problem, you will get exactly what you came for. However, if your are trying to make pigeon pose the best hips stretch it can possibly be, then you need to go against your patterns, otherwise you will forever stretching what already is flexible, eventually leading to injury (most likely).

    This version of pigeon is one of many that I use to shake up my patterns. For another variation I recommend my blog Pigeon Without Knee Pain.

    Thank for tuning in. If you are interested in Hip Openers I suggest the following class packages

    12 CLASS PACKAGE’S WITH HEAVY FOCUS ON HIP OPENING

    1. The Breakthrough: October 2020 Immersion
    2. Journey to Bliss: August 2020 Immersion
    3. Hips • Heart • Handstand: December 2020 Immersion 

    Livestream Class Packages

    Yoga Alignment and Flow

    MOVE•BREATHE•RELEASE

    Yoga, BREATHWORK & Meditation

    • Yoga: Transform the Body
    • Breathwork: Rejuvinate
    • Meditation: Awaken the Mind
    • The Trifecta of Yoga
    • 12 ALL LEVELS CLASSES 

    Yoga Alignment and Flow

    THE DANCE

    ALIGN & REFINE Y FLOW

    • MOVEMENT TRANSFORMATION
    • ALIGNED TRANSITIONS
    • TARGETED STRENGTH
    • DEEP HIP OPENERS
    • 12 CLASSES: INTERMEDIATE/ADVANCED

    $298.00 $98.00

    back health online yoga classes

    THE PULSE

    BALANCE STRENGTH & FLEXIBILITY

    • SHOULDER STRENGTH
    • HEART OPENERS
    • HAMSTRINGS & BUTTOCKS
    • INNER THIGHS
    • 12 ALL LEVELS CLASSES 

    $298.00 $128.00

    2020 IMMERSIONS

    back health online yoga classes

    HIPS • HEART • HANDSTAND

    • HIP OPENERS
    • HEART OPENERS
    • HANDSTAND TECHNIQUES
    • BUILD COURAGE & STRENGTH
    • 12 ALL LEVELS CLASSES 

    $298.00 $148.00

    boundless freedom

    • SHOULDER & NEXT RELEASE
    • SHOULDER BIOMECHANICS
    • BALANCED STRENGTH
    • INCREASE RANGE OF MOTION
    • 12 ALL LEVELS CLASSES

    $298.00 $128.00

    BIRDS OF PARADISE

    • FLEXIBILITY OF INNER THIGHS
    • 4 GUIDED MEDITATIONS
    • LIVETIME ACCCESS TO ALL
    • LEADS TO BIRDS OF PARADISE 
    • COMPARTMENTS OF THE MIND 

    $298.00 $128.00 

    BEST STARTER PACKAGE

    • 6 YOGA CLASSES
    • 2 GUIDED MEDITATIONS
    • LIVETIME ACCCESS TO ALL
    • 6 PEAK POSTURES
    • 6 YOGA SUTRA THEMES

    $148.00 $78.00

    back health online yoga classes

    THE SPINAL RESET

    • BACK & SIDE BENDS
    • TWISTS AND FORWARD FOLDS
    • SPINAL BIOMECHANICS
    • 4 POST CLASS MEDITATIONS
    • 12 ALL LEVELS CLASSES

    $298.00 $128.00

    JOURNEY TO BLISS

    • PHYSICAL MEETS SPIRITUAL
    • EXPLORE THE KOSHAS
    • MIND BODY TENSION RELEASE
    • 4 GUIDED MEDITATIONS
    • 12 ALL LEVELS YOGA CLASSES

    $198.00 $118.00

    BACK, NECK & SHOULDERS

    • 12 YOGA CLASSES
    • 4 GUIDED MEDITATIONS
    • LIVETIME ACCCESS TO ALL
    • 12 PEAK POSTURES
    • 12 YOGA SUTRA THEMES

    $178.00 $128.00

    October Livestream Yoga Classes

    THE BREAKTHROUGH

    • HIP OPENERS
    • HIP BIOMECHANICS
    • EMPHASIS ON ARM BALANCES
    • 4 POST CLASS MEDITATIONS
    • 12 ALL LEVELS CLASSES 

    $298.00 $128.00

    JOURNEY TO THE HEART

    • FULL BODY RESET
    • INCREASE BALANCE
    • ARM BALANCES
    • 4 GUIDED MEDITATIONS
    • ELEMENTALLY THEMED

    $298.00 $118.00

    KING PIGEON & HANUMAN

    • FLEXIBILITY OF HIPS
    • SHOULDER & SPINE MOBILITY
    • 4 GUIDED MEDITATIONS
    • 12 INTERMEDIATE CLASSES
    • HAMSTRINGS RANGE OF MOTION

    $198.00 $128.00 

    Continue Learning

    yoga pose alignment full wheel

    yoga pose alignment full wheel

    YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

    read more
    Chaturanga yoga pose alignment and anatomy

    Chaturanga yoga pose alignment and anatomy

    Chaturanga Yoga Pose Alignment and Anatomy The Mystery FINALLY Revealed and ClarifiedCHATURANGAWHAT IS CHATURANGA AND WHY IS IT SO CONFUSING?What is the best alignment for the yoga pose: Chaturanga? Well first let's start with what Chaturanga is. Chaturanga is both a...

    read more
    What is Yoga Alignment and is it important

    What is Yoga Alignment and is it important

    What is Yoga Alignment and is it important to keeping my body safe? will it advance my yoga practice? You may have heard that there is a right and wrong way to do a pose, so what I am about to share might shock you…

    read more
    5 Step Pigeon Pose Best Hip Stretch

    5 Step Pigeon Pose Best Hip Stretch

    5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH IS YOUR PIGEON LAZY? PIGEONDOES PIGEON POSE INCREASE FLEXIBILITYIs Pigeon pose the best hip stretch? The quick answer, it depends how you do it. Somebody told me recently on instagram that I was blessed with open hips....

    read more
    Neck And Shoulder Pain Relief 3 Step Release

    Neck And Shoulder Pain Relief 3 Step Release

    NECK & SHOULDER PAIN RELEIF THE 3 STEP RELEASENECK & SHOULDERSCAN SHOULDER TENSION CAUSE NECK PAIN?When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area which are known as the trapezius muscle....

    read more
    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

    read more

    Newsletter

    When You Subscribe You Will Instantly Get 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.

    Neck And Shoulder Pain Relief 3 Step Release

    NECK & SHOULDER PAIN RELEIF

    THE 3 STEP RELEASE

    NECK & SHOULDERS

    CAN SHOULDER TENSION CAUSE NECK PAIN?

    When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area which are known as the trapezius muscle. This muscle, on the surface seem to be the number cause for neck and shoulder pain but in my experience they are getting a bad wrap, and it’s actually the chest muscles that are to blame.

    There are two postures that I share with them that 9/10 times provides immediate and long lasting release. One posture is Wild Thing, and the other is a Neck and Shoulders Release which I consider to be Wild Thing at the wall. The question is why do these postures receive neck pain?

    What most people don’t realize is how connected the neck and shoulders really are. At this point I am sure you have heard about Fascia and how it wraps all of our muscles creating a unified – 1 muscle body. Have you ever opened up an orange and seen all the fibers between the sugary orange nectar? This is like fascia in a fruit, our muscles are the same way. However, we don’t need to get “NEW AGEY” to see that the neck is completely connected to the shoulders. Let’s just take a quick peak at the anatomy, shall we?

    Shoulders Anatomy: What You Need To Know

    There are 3 bones that make up the shoulders 

    1. Collar bone “Clavicle” 
    2. Arm Bone “Humerus”
    3. Shoulder Blade “Scapula”

    There are multiple muscles that attach to one or more of these bones that also connect to your neck and/or head. One Muscle for example is called the Sternocleidomastoid and it runs from the top of your chest to the back of your neck and skull. This muscle when tight will pull the head forward and down toward your chest. 

    The Pectorals Major and Minor Muscles attach to the chest, the arm bone, the shoulder blade, and the collar bone and these are our focus for today along with the Trapezius muscle. The Trapezius not only attaches to the neck, spine, skull and shoulder blade but they also attach to the collar bone. 

    THE BIG SECRET

    Truth is there are multiple causes for neck and shoulder pain, but the common everyday “rub your upper shoulders and neck” kind of pain is typically caused by tight or short pectoral muscles causing the collar bones to be pulled downward and the shoulder blades to rise up and be pulled forward towards the checks. The Trapezius which is often blamed then gets in a tug of war and tries to pull the shoulders back into place. AND WHAT DO YOU DO? You start rubbing the trapezius – asking it to relax. The Problem with that is, it is trying to help – it’s the chest muscles that need to relax. Release the Pectoral muscles and more often than not your neck and shoulder pain will go away. 

    SO CAN SHOULDER TENSION CAUSE NECK PAIN? Absolutely! when we look at all the different muscles that attach to both the neck and shoulders, it’s obvious. 

    In the September Immersion we worked through the 3 primary shoulder actions through out a 75 minute class and then we learned how to apply them directly to wild thing! Each immersion practice focuses on a different yoga pose in order to develop a greater understanding of our body. Join the next livestream immersion and get lifetime access to all videos when you sign up today!

    SOLUTION TO NECK AND SHOULDER PAIN

    If you have have neck and shoulder pain on a regular basis, or if you simply want to prevent chronic discomfort than I suggest including at least 1 pectoral stretch in your daily yoga practice. What if you can’t get on your mat each day? That is no problem, you can stretch your Pectoralis muscles anywhere so long as you have a wall to put your hand on! 

    Right now as you read this your arms are probably in front of you correct? They are for more of our day – this causes the shoulders to pull forward, the simple soloution is we just need to pull our shoulders back. In the video Below I will share with you the 3 Steps to Releasing your Neck and Shoulder Pain! 

    BOUNDLESS FREEDOM

    The September Immersion includes the full length class to Wild Thing Pose as well as other peak poses with a heavy emphasis on Shoulder Bio-Mechanics! In this package you will get 12,  75 minute Yoga Classes, 4 of which include guided meditations! So, If you want to get to know your shoulders than this is THE immersion to practice! 

    THE 3 STEP RELEASE

    The pictures below are from the blog on Wild Thing, The actions are exactly the same at the wall as they are on the ground but each posture provides a slightly different benefits. The benefit at the wall is that you do not need a yoga mat or to get down on the ground, you can do it right at work or wherever you are. The Benefit to Wild Thing on the ground is that it adds a layer of required strength to the back body – this will further support a release of the neck since the back body muscles tend to be weak for most of us.

    Step 1 - Elevate the shoulder

    Step 1 is to lift your shoulder up toward the ear – this is vital in range of motion and helping your pectoralis muscles to lengthen and to initiate strength from your trapezius.

    Step 2: retract shoulder blade

     Next, move your shoulder back (retract the shoulder blade toward the spine) this will recruit your back muscles and stretch the Pectoralis major muscle in particular.

    Step 3: Rotate Shoulder Outward

    Externally rotate the arm bone – this will pull the top of the shoulder back stretching pec minor. It also will help to release a muscle called sub scapulars which tends to cause neck pain.

    WHAT NEXT?

    Short term fixes are great to help us get through our day but ultimately we need to be creating positive and supportive muscular patterns that hold our body the way it wants to be held even if our mind is stressed out from the daily grind. The best part of self care is that it FEELS GOOD! So if you are ready to jump into your yoga practice 3 days a week and take care of your body check out the upcoming Live Immersion Here

    If you read this far you are either a yoga teacher already, or you are ready to be. For Yoga Teachers looking to advance your anatomy, biomechanics, and teaching skills you will be interested in the 300 Hour Online Training

    On the other hand, If you are not a teacher yet, but a Yogi that is ready to dive deeply in to your yoga practice and get certified to share this practice with others than the 200 hour training is your next step!

    Thank you for reading, and watching, I look forward to sharing more with you in an upcoming training or monthly immersion!

    200 hour online yoga teacher training

    BOUNDLESS FREEDOM

    INLCUDES THE WILD THING CLASS

    The September Immersion includes the full length class to Wild Thing Pose as well as other peak poses with a heavy emphasis on Shoulder Bio-Mechanics! In this package you will get 12,  75 minute Yoga Classes, 4 of which include guided meditations! So, If you want to get to know your shoulders than this is THE immersion to practice!

    WHAT STUDENTS SAY ABOUT THE LIVE IMMERISONS

    Matt‘s classes are phenomenal- if you ever have the ability to practice with him, make use of it!! He has a very unique talent of combining anatomy, yoga philosophy and his own perspective into a super intense package of knowledge which is fun AND easy to understand. I enjoyed the April immersion a lot as it was a great way of deepening my own practice and broadening my horizon, especially as the lifetime access allows you to take classes
    as often as you want- trust me, you will want to take them again! I cant wait for next month’s classes and highly recommend everyone to take the May pass and joining in on the journey.

    ~Nadja Kyra King - @nadja_kyra

    Matt’s April pass was a journey. It was more than just the physical exploration of my practice but also helped me explore my spiritual practice. It was very nice to have a consistent practice during this time of uncertainty. If you are looking for a practice to ground yourself I would highly recommend exploring the Live Immersion of the Month.
    ~Amanda Barnes Salowsky

    Covid_19 bought Matt into my home and my yoga practice. This last month I have learn’t so much it has deepened my practice and my understanding of the anatomy & biomechanics and how we use both in every asana we practice. He has also helped in my teaching, ie asking my students to think about the foot as a tripod “big toe, pinkie toe, heel ” I never imagined I would learn so much from the immersion.

    ~Debbie, @the_joyofyoga

    THE BREAKTHROUGH

     

    Are you ready to reconnect to your body, expand your practice, access new yoga pose’s, and feel better on a daily basis?

    $298.00 $128.00 

    Continue Learning

    yoga pose alignment full wheel

    yoga pose alignment full wheel

    YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

    read more
    Chaturanga yoga pose alignment and anatomy

    Chaturanga yoga pose alignment and anatomy

    Chaturanga Yoga Pose Alignment and Anatomy The Mystery FINALLY Revealed and ClarifiedCHATURANGAWHAT IS CHATURANGA AND WHY IS IT SO CONFUSING?What is the best alignment for the yoga pose: Chaturanga? Well first let's start with what Chaturanga is. Chaturanga is both a...

    read more
    What is Yoga Alignment and is it important

    What is Yoga Alignment and is it important

    What is Yoga Alignment and is it important to keeping my body safe? will it advance my yoga practice? You may have heard that there is a right and wrong way to do a pose, so what I am about to share might shock you…

    read more
    5 Step Pigeon Pose Best Hip Stretch

    5 Step Pigeon Pose Best Hip Stretch

    5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH IS YOUR PIGEON LAZY? PIGEONDOES PIGEON POSE INCREASE FLEXIBILITYIs Pigeon pose the best hip stretch? The quick answer, it depends how you do it. Somebody told me recently on instagram that I was blessed with open hips....

    read more
    Neck And Shoulder Pain Relief 3 Step Release

    Neck And Shoulder Pain Relief 3 Step Release

    NECK & SHOULDER PAIN RELEIF THE 3 STEP RELEASENECK & SHOULDERSCAN SHOULDER TENSION CAUSE NECK PAIN?When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area which are known as the trapezius muscle....

    read more
    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

    read more

    Newsletter

    When You Subscribe You Will Instantly Get 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.

    CONTACT

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

    WILD THING YOGA POSE 3 SHOULDER ACTIONS

    FLIP DOG DILEMMA

    3 SHOULDER ACTIONS FOR WILD THING YOGA POSE

    WILD THING

    IS the popular yoga pose “FLIP DOG” WORTH IT?

    If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward the middle or end of the yoga class as an option. I have yet to be in a class where the instructor explains what flip dog is or how to get in to it. So how do you do the pose?

    RISK VS REWARD

    If you have practiced with me than you know that I am not a “there is only one way to do a pose” kind of teacher, but more of a “one or two ways not to do the pose”. The way NOT to do a pose is one that presents high risk of injury. While I don’t think flip dog poses a massive immediate threat on the shoulder girdle I do think that the way people are approaching it presents a higher than necessary risk on the gleno-humeral joint (shoulder) with out any real reward that would outweigh the risk. This is an important distinction, within the physical practice of yoga or anything else for that matter there is a risk factor that is unavoidable but when we weigh the potential benefits we often still make the choice to proceed. We do this everytime we sit in a car or board an airplane – the risk is catastrophic but the potential gain is worth it to us that we take the risk. So what is the risk of flip dog and what is the potential gain?

    The way most people execute the yoga pose we call “flip dog” is more or less like reverse table top but on one hand and that but hand is turned out. To me the extreme extension of the shoulder is fine when baring weight on both hands and fully activating the posterior shoulder muscles (the muscles around the shoulder blades. Take away one hand and enter the pose from down dog and most people wind up punching the head of the humerus (arm bone) forward, putting the pressure in the anterior (front) part of the glenohumeral joint capsule. there are ligaments there that keep the arm bone snuggled into the shoulder socket – putting pressure on them starts to destabilize them and over time this could cause a knocking of the arm bone in the shoulder socket causing all sorts of soft tissue damage.

    SOLUTION

    First off, Don’t freak out, doing a flip dog here and there is not going to kill you, but there is an easy solution that still allows you to participate in this section of class, simply do Wild Thing Prep (shown as the starting position in the video below, and rise up to wild thing). Flipping over from down dog makes it easy to over load the joint as the weight of your body and gravity are falling downward. RISING UP you will be forced to use the muscles of your shoulders, hips, and back and you are less likely to have enough stretch to put yourself in a compromising position.

    In the September Immersion we worked through the 3 primary shoulder actions through out a 75 minute class and then we learned how to apply them directly to wild thing! Each immersion practice focuses on a different yoga pose in order to develop a greater understanding of our body.  

    We start in a prep position and line up the shoulder for maximum muscle recruitment and minimal joint risk, and then we try our best to maintain these actions as we rise up. You will see some further details in the video about how to line up your legs and how to shift your weigh out of your hand as well in order to utilize your hips and back which are much stronger than the shoulder.   

    If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward the middle or end of the yoga class as an option. I have yet to be in a class where the instructor explains what flip dog is or how to get in to it. So how do you do the pose? 

    RISK VS REWARD 

    If you have practiced with me than you know that I am not a “there is only one way to do a pose” kind of teacher, but more of a “one or two ways not to do the pose”. The way NOT to do a pose is one that presents high risk of injury. While I don’t think flip dog poses a massive immediate threat on the shoulder girdle I do think that the way people are approaching it presents a higher than necessary risk on the gleno-humeral joint (shoulder) with out any real reward that would outweigh the risk. This is an important distinction, within the physical practice of yoga or anything else for that matter there is a risk factor that is unavoidable but when we weigh the potential benefits we often still make the choice to proceed. We do this everytime we sit in a car or board an airplane – the risk is catastrophic but the potential gain is worth it to us that we take the risk. So what is the risk of flip dog and what is the potential gain? 

    The way most people execute the yoga pose we call “flip dog” is more or less like reverse table top but on one hand and that but hand is turned out. To me the extreme extension of the shoulder is fine when baring weight on both hands and fully activating the posterior shoulder muscles (the muscles around the shoulder blades. Take away one hand and enter the pose from down dog and most people wind up punching the head of the humerus (arm bone) forward, putting the pressure in the anterior (front) part of the glenohumeral joint capsule. there are ligaments there that keep the arm bone snuggled into the shoulder socket – putting pressure on them starts to destabilize them and over time this could cause a knocking of the arm bone in the shoulder socket causing all sorts of soft tissue damage. 

    SOLUTION 

    Don’t freak out, doing a flip dog here and there is not going to kill you, but there is an easy solution that still allows you to participate in this section of class, simply do Wild Thing Prep (shown as the starting position in the video below, and rise up to wild thing). Flipping over from down dog makes it easy to over load the joint as the weight of your body and gravity are falling downward. RISING UP you will be forced to use the muscles of your shoulders, hips, and back and you are less likely to have enough stretch to put yourself in a compromising position. 

    In the September Immersion we worked through the 3 primary shoulder actions through out a 75 minute class and then we learned how to apply them directly to wild thing! Each immersion practice focuses on a different yoga pose in order to develop a greater understanding of our body. 

    We start in a prep position and line up the shoulder for maximum muscle recruitment and minimal joint risk, and then we try our best to maintain these actions as we rise up. You will see some further details in the video about how to line up your legs and how to shift your weigh out of your hand as well in order to utilize your hips and back which are much stronger than the shoulder.   

    Wild Thing Shoulders: 3 Actions 

    Step 1 - Elevate the shoulder

    Step 1 is to allow the shoulder to come toward the ear, this makes step 2 more possible by releasing any of the muscles that are trying to stabilize the shoulder blade and this allows for mobility. As a result your shoulder will be stuck in front of your chest with very little access to back body muscles. So step 1 is really a preliminary step in order to access step 2 & 3.

    Step 2: retract shoulder blade

    Next, move your shoulder back (retract the shoulder blade toward the spine) this will recruit your back muscles bringing you greater stability while you rise up. The more you retract your shoulder blade the less you will stress the shoulder joint so focus heavily on this action, though it will take time for your pectoral muscles to develop flexibility.

    Step 3: Rotate Shoulder Outward

    To Stabilize the shoulder joint we then rotate the arm bone outward. This action winds up moving the shoulder blade down your back (shoulder away from ear) but this time instead of your front body muscles pulling it down, the back body muscles are at work. As you rise you will be able to rotate outward more, this will nudge your rib cage forward forming a deeper back bend. 

    WHAT NEXT?

    Of course I didn’t mention anything here about what is happening in the hips/buttocks, back or core. Every yoga pose is a full participation with your physical body and therefor requires more than just knowledge of your shoulders. However, We have to take everything one step at a time if we are to fully integrate these techniques into our body and be able to masterfully access them throughout our daily life. I suggest focusing on these actions every time you have a chance to do flip dog in a class – flip to a seated position and prepare your self for wild thing.

    If you read this far you are either a yoga teacher already, or you are ready to be. For Yoga Teachers looking to advance your anatomy, biomechanics, and teaching skills you will be interested in the 300 Hour Online Training

    On the other hand, If you are not a teacher yet, but a Yogi that is ready to dive deeply in to your yoga practice and get certified to share this practice with others than the 200 hour training is your next step!

    Thank you for reading, and watching, I look forward to sharing more with you in an upcoming training or monthly immersion!

    200 hour online yoga teacher training

    WILD THING CLASS

    The September Immersion includes the full length class to Wild Thing Pose as well as other peak poses with a heavy emphasis on Shoulder Bio-Mechanics! In this package you will get 12,  75 minute Yoga Classes, 4 of which include guided meditations! So, If you want to get to know your shoulders than this is THE immersion to practice!

    SALE PRICE: $98

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    THE LIVE IMMERSION EXPERIENCE

    Are you interested in developing your practice, and taking it to the next level? Do you want learn the techniques that maximize your potential in advancing your practice while minimizing risk of injury? This immersion is for you. Take a deep dive into the heart of yoga both body and mind. With 12 Live Yoga Practices and a dedicated private facebook group to get all your questions answered about any yoga pose, this immersion is sure to meet your expectations and go well beyond. Can’t practice at the live times? NO Problem, you get lifetime, anytime, anywhere access. After the class goes live, you will be able to tune in and watch as much as you would like! 

     

     

     

    FAQ’S

    HOW DOES IT WORK?

    When you sign up for the immersion you will gain access to an exclusive members area of theyogimatt.com. When you are logged in your will have access and be able to watch the livestream that day, and any previously aired livestreams from that month.

    ARE THERE RECURRING PAYMENTS?

    NO. You are paying for access to one month of classes, after that you will be provided a discounted rate should you want to continue practicing regularly. You will NOT be automatically billed, THIS IS A ONE TIME PAYMENT that gives you access to the classes in the respective month that you purchase. 

    WHAT IF I CAN'T MAKE THE LIVE TIME?

    NO PROBLEM AT ALL! The Immersion consists of yogis worldwide in various time zones. This is why you have LIFETIME and UNLIMITED access. You can practice when it is convenient for you. You will receive emails throughout the week to keep you on track and keep you inspired to practice. There is a facebook group where you will here from other members, be able to ask questions and stay connected. Both the emails from me and the group will keep you committed to your practice, even if you cannot practice live.

    IS THIS TOO ADVANCED FOR ME?

    Matt specializes in teaching ALL Levels yoga practices, providing modifications, and options throughout each class. These immersions are suitable for anyone with as little as 1-3 months yoga practice or more. You do not need to have a regular practice, nor do you need to be flexibly or strong. First time yogis are welcomed so long as you have no major injuries. Each class focuses on a different yoga pose in order to gain a greater understanding of our body within the asana practice.

    WHAT STUDENTS SAY ABOUT THE LIVE IMMERISONS

    Matt‘s classes are phenomenal- if you ever have the ability to practice with him, make use of it!! He has a very unique talent of combining anatomy, yoga philosophy and his own perspective into a super intense package of knowledge which is fun AND easy to understand. I enjoyed the April immersion a lot as it was a great way of deepening my own practice and broadening my horizon, especially as the lifetime access allows you to take classes
    as often as you want- trust me, you will want to take them again! I cant wait for next month’s classes and highly recommend everyone to take the May pass and joining in on the journey.

    ~Nadja Kyra King - @nadja_kyra

    Matt’s April pass was a journey. It was more than just the physical exploration of my practice but also helped me explore my spiritual practice. It was very nice to have a consistent practice during this time of uncertainty. If you are looking for a practice to ground yourself I would highly recommend exploring the Live Immersion of the Month.
    ~Amanda Barnes Salowsky

    Covid_19 bought Matt into my home and my yoga practice. This last month I have learn’t so much it has deepened my practice and my understanding of the anatomy & biomechanics and how we use both in every asana we practice. He has also helped in my teaching, ie asking my students to think about the foot as a tripod “big toe, pinkie toe, heel ” I never imagined I would learn so much from the immersion.

    ~Debbie, @the_joyofyoga

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    Are you ready to reconnect to your body, expand your practice, access new yoga pose’s, and feel better on a daily basis?

     

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