reverse warrior for better back bend flexibility

REVERSE WARRIOR

INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENT

REVERSE WARRIOR

REVERSE WARRIOR: PREPARE FOR BACKBENDS

Full expansion, widespread freedom, release, and openness — this might describe what we feel as yogis when it comes to the shape of a backbend or heart-opening posture in our yoga practice. We might see ourselves floating easily into this posture and enjoying the lengthening in our front body along with the confidence and strength we embody in our upper and back body (depending on the posture).

Alternatively, we might think about pain, tension, injury, constriction, fear, limitation, even inadequacy if we can’t “achieve” the posture. These are all real experiences, thoughts, and emotions we may have when it comes to backbends. We must always consider, however, what our intent is when it comes to our practice and how we can still find enjoyment and expansion within our bodies, hearts, and mind.

Backbends are also referred to as heart openers because they are associated with doing just that: opening your heart from what may be closed off, such as buried energy and/or emotions like fear, mistrust, sadness, or frustration and anger. We may go to backbends in our practice to shift this energy, to release it. Through this idea, we can create more space between ourselves and our pain. If we can’t make these shapes with our bodies for various reasons, do we not have the ability to shift these energies? The answer: Of course we do.

online yoga immersion for the spine

SPINAL AWAKENING

November 2021 Immersion

  • Twists • side bends • forward folds • heart openers
  • Learn techniques to strengthen and mobilize your spine
  • Release back tension and discomfort
  • Twelve 75-minute classes, all levels appropriate
  • Advance your postural practice
  • Lifetime unlimited access to all

YOUR DISCOUNT CODE: STRENGTHMEMBER

$148.00 $118.00

If it’s not an injury or condition that is preventing you from creating these shapes, you can approach a backbend through preparation. (This is not to say you can’t experience release in other ways, like using pranayama to unlock freedom, but that is for another discussion.) Begin by stepping back from what you envision as the end result and looking at placing your attention on areas that focus your mind, prepare your body, and allow you to let go of outcomes.

I’ll show you how we can do this with Reverse Warrior. If we place our awareness specifically on how we execute lateral flexion with the torso in this posture, it offers solid preparation for backbends. It takes our focus into the process. We are investing “well-placed effort” in how we deconstruct the appropriate actions. We can then experience and feel more expansion, opening, freedom, and release with this “preparatory posture.”

The required flexibility in this posture is directly parallel to the flexibility required in a backbend. I’ll discuss this further. Let’s talk about this “well-placed effort” first.

Abhyasa and Vairagya in Our Asana Practice

In Tantra of the Yoga Sutras, Alan Finger eloquently explains the ideas of abhyasa and vairagya, “the forces of effort and surrender” [Sutras 1.12 – 1.16], in our asana practice:  

“Abhyasa means making your best effort to focus all the vritti* on one single point, whether it is an action, object, thought, or image … Vairagya is the second part of the recipe. Vairagya is the ability to let go of any desire for the fruits of our efforts to focus the mind. This allows our consciousness to take action in the world without attachment.”

*Vritti is the Sanskrit word for all the images, thoughts, emotions, reactions, and belief patterns that are the activity of the mind.

Finger, Alan. Tantra of the Yoga Sutras Pg.22 – 27 )

With this understanding of abhyasa, we can place our attention on how we execute Reverse Warrior for better preparation for heart openers.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

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  • Business, branding, marketing, and social media skills

Required Flexibility For Backbends

Wheel Pose (Urdva Dhanurasana) and Camel Pose (Ustrasana)

Just by simply looking at the shapes below, we can see the similarities.  

Both of these postures require flexibility in the pectorals, front deltoids, abdominals, and hip flexors.

Camel pose back bend

How does this compare to Reverse Warrior?

Reverse Warrior requires lateral flexion of the spine, opening the internal and external oblique muscles because of the side bend. It requires flexibility of the latissimus dorsi, rectus abdominis, and the lower fibers of the pectoralis major for greater extension of the spine.

In the video, Matt demonstrates the added “lift of the heart more forward and up.” This is in fact that well-placed effort (abhyasa). Lifting and turning the heart may seem like a small action, but it is actually how we prepare with much more intent for the backbend. Matt describes how with this action, we open the obliques, crossing the whole mid-section into the linea alba, opening up the side body muscles. Adding the turn, we stretch the rectus abdominis to provide us with greater extension of the spine. Greater extension also means more access to a particular backbend.

online yoga immersion for the spine

SPINAL AWAKENING

November 2021 Immersion

  • Twists • side bends • forward folds • heart openers
  • Learn techniques to strengthen and mobilize your spine
  • Release back tension and discomfort
  • Twelve 75-minute classes, all levels appropriate
  • Advance your postural practice
  • Lifetime unlimited access to all

YOUR DISCOUNT CODE: STRENGTHMEMBER

$148.00 $118.00

Bringing It All Together

What is our intention? We must ask ourselves this question. Is it the outcome or the experience? If we can settle and focus the mind with well-placed effort (abhyasa) at the same time as releasing expectation for the outcome (vairagya), we can let go of the mind attachments and just experience. Abhyasa and vairagya, when practiced together, help us to release, even dissolve our attachments. Is it not then arguable that in this state, we are therefore experiencing the freedom, openness, vulnerability, and expansion we desire from backbends?

Let’s actualize this state of being in our practice as a whole. Let’s step into this in Matt’s current Immersion Spinal Awakening, where he explores movements of the spine, always through the lens of abhyasa and vairagya.

The focus in this immersion is on heart openers, twists, side bends, and forward folds.

Matt’s intention and emphasis is always about you getting to know your body in order for you to tap into your own individual highest potential. This looks like and is expressed in many different ways. Matt invites you to let go of defining yourself as a specific kind of practitioner and encourages you to delve into your own path without any burden of what the outcomes may look like.

Let’s meet with open hearts on the mat in Spinal Awakening.
It’s never too late to join in. Click here to gain lifetime access to the immersion and to yourself!

Written By Trish Curling @anioyoga

Continue Learning

reverse warrior for better back bend flexibility

reverse warrior for better back bend flexibility

REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

read more
Deeper Forward Folds with TFL Technique

Deeper Forward Folds with TFL Technique

TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

read more
side crow tutorial

side crow tutorial

SIDE CROW: POSE TUTORIAL UNLOCK YOUR ARM BALANCE PRACTICESIDE CROWSIDE CROW: POSE TUTORIALSide Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as...

read more
HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

read more
Yoga Jump Backs and Jump Forwards

Yoga Jump Backs and Jump Forwards

YOGA JUMP BACKS & JUMP FORWARDS  THE DREAMY, MYSTICAL FLOATSIDE ANGLEdreamy yoga jump backs and jump forwardsWe’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping...

read more
Side Angle Self Adjustment for Hip Strength

Side Angle Self Adjustment for Hip Strength

SELF ADJUSTMENT IN SIDE ANGLE POSE  ACTIVATE YOUR GLUTES FOR GREATER GAINSSIDE ANGLESELF ADJUSTMENT IN SIDE ANGLE POSE -- ACTIVATE YOUR GLUTES FOR GREATER GAINS Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go...

read more

🆕 NEW RELEASE 🆕

YOGA AND THE YOGA SUTRAS

YOGA & THE SUTRAS

February 2022 Immersion

  • Refine Your Yoga Practice
  • Move, Sweat, Breathe, Flow
  • Inspired Themes From The Yoga Sutras
  • Full Spectrum Immersion: All Pose Categories
  • Arm Balances, Heart Openers, Shoulder Mobility
  • Hip Openers, Single Legged Balance’s, Strength Building

$148.00 $98.00

Vinyasa: 12 Class Online Immersion

VINYASA IMMERSION

January 2022 Immersion

  • key techniques to deepen & expand your vinyasa practice
  • Refine The Classic Postures
  • Access Popular Peak Posture
  • Master Your Transitions
  • All Levels Appropriate
  • Dancer, Side Plank, Extended Vashistasana, Wheel, Flying Pigeon, etc.
  • Wide Range of Posture:

$178.00 $148.00

Online Yoga classes to learn inversions

INVERSION IMMERSION

December 2021 Immersion

  • Build courage and technique for inversions
  • Learn foundations and preparatory postures
  • Handstand, Headstand, Shoulder Stand
  • Forearm Stand, Chin Stand, Scorpion Progressions
  • Step-by-step methodology
  • Lifetime unlimited access to all

$198.00 $148.00

 🔥  MOST POPULAR IMMERSIONS & PROGRAMS 🔥

Arm Balances Online Yoga Classes

Hips & Hamstrings

RECLAIM YOUR ELASTICITY

  • Learn over 12 hip openers
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Lotus, Flying Pigeon, Splits, Straddle
  • Pigeon, Eagle, Fire Log, Lizard
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $148.00

Arm Balances

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn over 12 arm balances
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Crow, Side Crow, Titibasana, Ashtavakrasana
  • Forearm Stand, Koundinyasana 1 & 2, Handstand
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $128.00

yoga backbend techniques: 12 classes

HEART OPENERS

DISCOVER THE JOY 

  • Learn over 12 backbends
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Bow Pose, Camel, Dancer, Full Wheel
  • King Cobra, King Dancer, King Pigeon
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $148.00

Vinyasa and Meditation Yoga Immersion

SHOULDER REVELATION

STRENGTH • MOBILITY • BIO-MECHANICS

  • Increase strength and flexibility
  • Decrease risk of injury
  • Release shoulder tension
  • Learn anatomy and biomechanics
  • Access a wider range of postures
  • Stabilize the rotator cuff muscles
  • Learn binds, heart openers, and arm balances
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $138.00

Vinyasa and Meditation Yoga Immersion

HANDSTAND TRAINING

2 ONLINE COURSES

  • Part 1: Strength and foundations
  • Part 2: Learn to balance
  • Most effective and efficient handstand drills
  • Build strength, confidence and body awareness
  • Safely increase mobility
  • Learn anatomy and biomechanics
  • 2-part training with tons of videos
  • Lifetime unlimited access to all
  • Buy each part separately or both together

$298.00 $148.00

Arm Balances Online Yoga Classes

MOVE•BREATHE•RELEASE

YOGA • BREATHWORK • MEDITATION

  • Asana: Transform your body
  • Breathwork: Rejuvenate your energy
  • Meditation: Awaken your mind
  • All 3 essential yoga practices in every class
  • Most powerful tools for physical and mental well-being
  • Yogic principles for mind-body awareness
  • Step-by-step guidence
  • 12 all-levels, 75-minute classes
  • Lifetime unlimited access to all

$298.00 $128.00

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Deeper Forward Folds with TFL Technique

TECHNIQUE FOR DEEPER FORWARD FOLDS

ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITY

FORWARD FOLDS

DEEPER FORWARD FOLDS: PRASARITA PADOTTANASANA

It’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical practice where we are not experiencing our full potential. One of the common areas we may feel “stuck” is with our flexibility.

In my previous article, Healthy Hamstrings, I discussed a technique Matt shows us to create more flexibility in our bodies, called facilitated stretching. There is yet another technique to encourage a flexible body and I want to discuss that more here. That’s reciprocal inhibition.

Reciprocal Inhibition is doing the opposite of what a facilitated stretch asks us to do. It’s true we are still activating muscles in order to achieve greater flexibility, but we are now activating the muscles that oppose the muscles that are stretching.

In today’s video, Matt demonstrates how to explore these actions in Prasarita Padottanasana: Wide Legged Forward Fold.

PRASARITA PADOTTANASA: WIDE LEGGED FORWARD FOLD

In Prasarita Padottanasana (an open hip posture) our legs are in abduction, while we also flex at the hip. This position requires flexibility in our hips, adductors and hamstrings, and there are also key areas to explore activation of potential strength. These areas include: adductors, abductors, quads (including rectus femoris, which is also a hip flexor), and hamstrings.

Activating the adductors and hamstrings would support the facilitated stretch technique, because those muscle groups are already being actively stretched. On the other hand, activating abductors and quadriceps generates the reciprocal inhibition technique, because those muscles oppose the adductors and hamstrings. In this video segment, Matt demonstrates why and how to activate the quadriceps and one of the abductors called tensor fascia latae, or TFL for short.

online yoga immersion for the spine

SPINAL AWAKENING

November 2021 Immersion

  • Twists • side bends • forward folds • heart openers
  • Learn techniques to strengthen and mobilize your spine
  • Release back tension and discomfort
  • Twelve 75-minute classes, all levels appropriate
  • Advance your postural practice
  • Lifetime unlimited access to all

YOUR DISCOUNT CODE: STRENGTHMEMBER

$148.00 $118.00

PREPARE THE POSTURE

With your feet spread wide on your mat, turn your thighs slightly inward. This will allow your toes to also turn slightly towards one another.
With your hands on your hips,  initiate an anterior tilt of your pelvis as you tip your torso forward.
Hands come to the floor or blocks in front of you to support. If your hamstrings feel tight in this position, reciprocal inhibition is about to help with that.

How to Activate Your Quadriceps: Reciprocal Inhibition Technique

Activate your quads by energetically lifting your thighs away from your knee caps.
Feel as though you are drawing your upper thigh bones up into your hip socket. Matt describes this as almost “suction cupping” your thigh bones upward, which will help turn on hip flexors and quads.

You activate reciprocal inhibition the moment you engage your quads because when these muscles are activated, the opposing muscles release (in this case, the hamstrings) and you’re able to relax more deeply into the pose.

TFL ENGAGEMENT FOR DEEPER FORWARD FOLDS 

Just as activation of your quad muscles, in particular rectus femoris, will help you deepen into your forward fold, Matt explains that activating TFL (Tensor Fasciae latae)  will also deepen forward folds. Like rectus femoris, TFL is also a hip flexor but can be easier to engage because of its additional functions as an abductor and internal rotator. By isometrically pressing your heels away from each other, you will trigger TFL to engage. Pushing the heels or backs of the legs away from each other is both abduction and initiates internal rotation. If you don’t know these anatomy terms, do not worry; just apply the action of pressing the backs of the legs apart and you will feel your outer hips engage, supporting you in tipping your pelvis forward.

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
  • Business, branding, marketing, and social media skills

Why take this approach?

 Aside from achieving deeper forward folds, is there a reason to apply this approach? We must, in a sense, be a “Professor in our Postures”  What does this mean?

It means that there is infinite space for inquiry in our practice. We have an opportunity to examine and reflect how we approach our practice each time we step onto the mat.  Equipped with this kind of knowledge, our practice becomes more informed and supports our ability to realize our potential and create resilient and healthy tissues.  Then we really start tapping into what is available to us in our bodies, by using fundamental actions our bodies are so brilliantly designed to perform.

Matt’s November 2021 Immersion –  Spinal Awakening will explore:

  • Twists • Side Bends • Forward Folds • Heart Openers
  • Learn techniques to strengthen & mobilize your spine
  • Release back tension and discomfort
  • Twelve 75-minute classes, all levels appropriate
  • Advance your postural practice
  • Lifetime unlimited access to all

Take advantage of this opportunity to awaken both mind and body.  

Already have Spinal Awakening and want another immersion to support you in deeper forward folds? We suggest the Hips & Hamstrings Immersion!

Written By Trish Curling 

online yoga immersion for the spine

SPINAL AWAKENING

November 2021 Immersion

  • Twists • side bends • forward folds • heart openers
  • Learn techniques to strengthen and mobilize your spine
  • Release back tension and discomfort
  • Twelve 75-minute classes, all levels appropriate
  • Advance your postural practice
  • Lifetime unlimited access to all

YOUR DISCOUNT CODE: STRENGTHMEMBER

$148.00 $118.00

Continue Learning

reverse warrior for better back bend flexibility

reverse warrior for better back bend flexibility

REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

read more
Deeper Forward Folds with TFL Technique

Deeper Forward Folds with TFL Technique

TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

read more
side crow tutorial

side crow tutorial

SIDE CROW: POSE TUTORIAL UNLOCK YOUR ARM BALANCE PRACTICESIDE CROWSIDE CROW: POSE TUTORIALSide Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as...

read more
HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

read more
Yoga Jump Backs and Jump Forwards

Yoga Jump Backs and Jump Forwards

YOGA JUMP BACKS & JUMP FORWARDS  THE DREAMY, MYSTICAL FLOATSIDE ANGLEdreamy yoga jump backs and jump forwardsWe’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping...

read more
Side Angle Self Adjustment for Hip Strength

Side Angle Self Adjustment for Hip Strength

SELF ADJUSTMENT IN SIDE ANGLE POSE  ACTIVATE YOUR GLUTES FOR GREATER GAINSSIDE ANGLESELF ADJUSTMENT IN SIDE ANGLE POSE -- ACTIVATE YOUR GLUTES FOR GREATER GAINS Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go...

read more

🆕 NEW RELEASE 🆕

YOGA AND THE YOGA SUTRAS

YOGA & THE SUTRAS

February 2022 Immersion

  • Refine Your Yoga Practice
  • Move, Sweat, Breathe, Flow
  • Inspired Themes From The Yoga Sutras
  • Full Spectrum Immersion: All Pose Categories
  • Arm Balances, Heart Openers, Shoulder Mobility
  • Hip Openers, Single Legged Balance’s, Strength Building

$148.00 $98.00

Vinyasa: 12 Class Online Immersion

VINYASA IMMERSION

January 2022 Immersion

  • key techniques to deepen & expand your vinyasa practice
  • Refine The Classic Postures
  • Access Popular Peak Posture
  • Master Your Transitions
  • All Levels Appropriate
  • Dancer, Side Plank, Extended Vashistasana, Wheel, Flying Pigeon, etc.
  • Wide Range of Posture:

$178.00 $148.00

Online Yoga classes to learn inversions

INVERSION IMMERSION

December 2021 Immersion

  • Build courage and technique for inversions
  • Learn foundations and preparatory postures
  • Handstand, Headstand, Shoulder Stand
  • Forearm Stand, Chin Stand, Scorpion Progressions
  • Step-by-step methodology
  • Lifetime unlimited access to all

$198.00 $148.00

 🔥  MOST POPULAR IMMERSIONS & PROGRAMS 🔥

Arm Balances Online Yoga Classes

Hips & Hamstrings

RECLAIM YOUR ELASTICITY

  • Learn over 12 hip openers
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Lotus, Flying Pigeon, Splits, Straddle
  • Pigeon, Eagle, Fire Log, Lizard
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $148.00

Arm Balances

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn over 12 arm balances
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Crow, Side Crow, Titibasana, Ashtavakrasana
  • Forearm Stand, Koundinyasana 1 & 2, Handstand
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $128.00

yoga backbend techniques: 12 classes

HEART OPENERS

DISCOVER THE JOY 

  • Learn over 12 backbends
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Bow Pose, Camel, Dancer, Full Wheel
  • King Cobra, King Dancer, King Pigeon
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $148.00

Vinyasa and Meditation Yoga Immersion

SHOULDER REVELATION

STRENGTH • MOBILITY • BIO-MECHANICS

  • Increase strength and flexibility
  • Decrease risk of injury
  • Release shoulder tension
  • Learn anatomy and biomechanics
  • Access a wider range of postures
  • Stabilize the rotator cuff muscles
  • Learn binds, heart openers, and arm balances
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $138.00

Vinyasa and Meditation Yoga Immersion

HANDSTAND TRAINING

2 ONLINE COURSES

  • Part 1: Strength and foundations
  • Part 2: Learn to balance
  • Most effective and efficient handstand drills
  • Build strength, confidence and body awareness
  • Safely increase mobility
  • Learn anatomy and biomechanics
  • 2-part training with tons of videos
  • Lifetime unlimited access to all
  • Buy each part separately or both together

$298.00 $148.00

Arm Balances Online Yoga Classes

MOVE•BREATHE•RELEASE

YOGA • BREATHWORK • MEDITATION

  • Asana: Transform your body
  • Breathwork: Rejuvenate your energy
  • Meditation: Awaken your mind
  • All 3 essential yoga practices in every class
  • Most powerful tools for physical and mental well-being
  • Yogic principles for mind-body awareness
  • Step-by-step guidence
  • 12 all-levels, 75-minute classes
  • Lifetime unlimited access to all

$298.00 $128.00

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.

side crow tutorial

SIDE CROW: POSE TUTORIAL

UNLOCK YOUR ARM BALANCE PRACTICE

SIDE CROW

SIDE CROW: POSE TUTORIAL

Side Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as placing your hip on your elbow. In this tutorial, we won’t be going over that version as the intent here is not to help you attain a shape but rather to gain a greater awareness of how your body works, and ways in which you can strengthen it. As a result of increased strength and body awareness, postural attainment is inevitable, but the process is far more fulfilling and long-lasting.

WRIST STRENGTH TO BREAK THE FEAR

Side Crow is a yoga pose that requires a twist of the spine, and like all other arm balances, upper body strength and technique are a must. The most important muscle group to strengthen is the flexors of your wrists. These are the muscles that stop you from falling, and since fear of falling often holds people back you will want to make sure these muscles are ready for the job. The easiest way to strengthen the flexors of the wrists is to start gripping your fingers into the ground. 2 of the muscles in this muscle group are in charge of finger flexion as well. Finger flexion is like making a fist or grabbing something. Grip the ground in postures like all 4’s, down dog, plank pose, and chaturanga, and with repetition, you will get stronger and strong.

STRENGTH

Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

  • 12 classes: Each class targets a specific muscle group
  • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
  • Includes Side Crow, Jump Forwards, Flying Pigeon
  • Learn creative ways to strength train within the context of a yoga practice
  • Increase mobility by balancing your strength with oppositional muscle groups
  • Joyful accountability to help you reach your practice goals

SALE PRICE: $138.00 $128.00

UPPER BODY STRENGTH FOR ARM BALANCES

The second important muscle group to focus on when working toward side crow are the shoulder muscles, namely the serratus anterior, rotator cuff, anterior deltoids, and pectoralis muscles. For the purpose of this article we don’t need to get into what each of these muscles does, just know that they are they form the structure for your arm balances. Mostly what you need to do is try and maintain plank pose with a rounded, full upper back where your shoulder blades are apart from each other. Minimize the elbow bend; most people bend their elbows too much and lose stability in the upper body, making the foundation spongey. A micro bend at the elbows is all you need. See the video below to get an idea of how much to bend.

    THE PRIMARY AND SECONDARY FOUNDATIONS

    Now let’s get to the good stuff! All arm balances have what I call “2 foundations”. You have the primary foundation which is the hands, this is most important. Then the second foundation is where the leg(s) rests upon the arm. With all foundations, we want to dig downward like a tree rooting into the soil. The fingers gripping the earth is a downward dig. For side crow, our second foundation is where the thigh connects to the arm. If you press the thigh down into the arm your hips magically lift. It’s not magic actually that’s just the mechanics and science. The muscles that do the pressing down, in this case, are called the abductors (gluteus medius, gluteus minimus, gluteus Maximus, and tensor fasciae latae). To get these stronger follow along with the video below.

    online yoga immersion for the spine

    SPINAL AWAKENING

    November 2021 Immersion

    • Twists • Side Bends • Forward Folds • Heart Openers
    • Learn techniques to strengthen & mobilize your spine
    • Release back tension and discomfort
    • Twelve 75-minute classes, all levels appropriate
    • Advance your postural practice
    • Lifetime unlimited access to all

    $148.00 $118.00

    THE CORE: WHY ARE THE LEGS APART?

    The last point of discussion is what connects the upper body and lower body, the obliques. Because this posture is a twist, the major core muscles that we need to activate are the external obliques. These muscles will help us to twist and in the case of side crow we can actually use them to untwist. This is confusing but once you are in the shape of side crow you are working to untwist, along with the abductors will keep your buttocks up high and make the posture feel light instead of heavy. In the video, I go over some oblique warm-ups. When you are in side crow it is quite hard to think about untwisting which is why I show you a technique hack. By abducting the legs away from each other in side crow, you will automatically untwist the spine and your hips will have to lift upward. The abductors of the hips and the obliques work together in this action and you won’t have to waste brainpower trying to make it happen.

    Arm Balances

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    • Crow Pose, Side Crow, and variations
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    yoga backbend techniques: 12 classes

    HEART OPENERS

    DISCOVER THE JOY 

    • Learn over 12 backbends
    • Step-by-step instructionals in every practice
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    MOVE•BREATHE•RELEASE

    YOGA • BREATHWORK • MEDITATION

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    HEALTHY HAMSTRINGS

    HEALTHY HAMSTRINGS

    FACILITATED STRETCH TECHNIQUE

     Hamstrings

     

    Hip And Hamstring Flexibility

    Why Is Hip Mobility Important?

    Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our daily lives. How many times have you heard someone say “I can’t even touch my toes anymore!” Or maybe you have said this yourself. Now, touching our toes does not define our worth; the awareness of this limitation and tension in this area of the body simply provides opportunities for us to investigate. Too often, this investigation leads to repeatedly stretching the area in order to lengthen and hopefully release the tightness. However, continuously stretching hamstrings will not likely provide us with the flexibility we desire and may actually cause further tension, pain, or injury to hamstrings and other areas in our bodies. In order to increase flexibility while maintaining the health of the muscles, we must incorporate a technique called facilitated stretching.

    yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

    HIPS AND HAMSTRINGS IMMERSION

    • Increase range of motion of your hips and hamstrings
    • Learn techniques such as facilitated stretching
    • Release stress patterns, discomfort, or pain in your hips, back, and knees
    • Twelve 75-minute classes, all levels appropriate
    • Learn postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits, and more!
    • Lifetime unlimited access to all

    WHAT EXACTLY IS MUSCLE TIGHTNESS?

    First let’s discuss why muscles become tight. Muscle tightness results from an increase in tension through active or passive mechanisms. Passively, muscles can become shortened through postural adaptation- think sitting or walking in high heels all day- or through injury and scarring. Actively, muscles can become shorter due to spasm or contraction. Regardless of the cause, tightness limits range of motion and may create a muscle imbalance.

    Page, Phil. “Current concepts in muscle stretching for exercise and rehabilitation.” International journal of sports physical therapy vol. 7,1 (2012)

    What is facilitated stretching, and how can we utilize it to increase flexibility in our hamstrings?  

    What Is A Facilitated Stretch?

    This occurs when we activate, or contract, the same muscle(s) we are stretching.  There are two types of muscle contractions- isotonic and isometric. “An isotonic contraction is a voluntary muscle contraction that causes movement … An isometric contraction is a voluntary contraction in which no movement occurs.”

    Charland, Jeff & McAtee, Robert E., Facilitated Stretching Fourth Edition, 2014

    The latter is the action we adopt in a facilitated stretch. This is important because this is how we maintain the health and integrity of the muscle. If we don’t engage our muscles, eventually they might lose their ability to contract. Losing this ability can lead to imbalances in our bodies; when these imbalances are significant, we can experience a decrease in range of motion. This decrease can lead to injury or chronic pain.

     

     

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    IMPLEMENT FACILITATED STRETCHING

    How can we cultivate this in our practice?

    One of the best ways to incorporate facilitated stretching into our practice is to go slowly and to utilize props that will support the process. In the video below, Matt demonstrates the use of a facilitated stretch in forward fold, using a chair. He breaks it down into four digestible actions.

    4 Actions to Utilize Facilitated Stretch in Forward Fold

    1. Lean forward into the big toes.
    2. Press the back of hamstrings apart.
    3. Move sit bones up to the sky (will pull up on the hamstring and start to straighten the knees).
    4. Move sit bones down toward the heels, but don’t move your pelvis.

     

    STRATEGY FOR HEALTHY HAMSTRING FLEXIBILITY

    You may also enjoy the original blog paired with this video, called “Avoid the Yoga Butt”

    Suggested Immersion: Hips and Hamstrings: 12-Class Immersion

    WHAT IS PNF?

    Facilitating these actions may also be referred to as PNF (proprioceptive neuromuscular facilitation).  

    “Multiple studies have shown that PNF stretching is superior to traditional static stretching in terms of improving active and passive range of motion. It can be used to supplement daily, static stretching and has been shown to help athletes improve performance and make speedy gains in range of motion. Not only does it increase flexibility, but it can also improve muscular strength. What’s more, PNF stretching is believed to repair the microscopic damage that typically follows a high-intensity workout.”

    Wicke J, Gainey K, and Figueroa M. A comparison of self-administered proprioceptive neuromuscular facilitation to static stretching on range of motion and flexibility. Journal of Strength and Conditioning Research. 2014; 28(1): 168–172.

    Sharman MJ, Cresswell AG, Riek S. Proprioceptive neuromuscular facilitation stretching: Mechanisms and clinical implications. Sports Medicine. 2006; 36(11): 929-39.

    All that being said, it’s important to also consider the amount of activation we utilize. It’s recommended that we only engage roughly between 15% – 20%. We want to stay on the side of a more conservative amount of force so as not to channel too much force to the joints, thus minimizing injury.   

    To more fully understand this, click here for Matt’s 12-class immersion

    Hips & Hamstrings, which took place in June 2021. To help you explore and uncover the strength in your own body, Matt’s new 12-class immersion, Strength, starts in October. Sign up today for lifetime access.

    Written by Trish Curling

    yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

    HIPS AND HAMSTRINGS IMMERSION

    • Increase range of motion of your hips and hamstrings
    • Learn techniques such as facilitated stretching
    • Release stress patterns, discomfort, or pain in your hips, back, and knees
    • Twelve 75-minute classes, all levels appropriate
    • Learn postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits, and more!
    • Lifetime unlimited access to all

    Continue Learning

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    THE FREE TECHNIQUE PACK

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    • Exclusive Blogs and Videos
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    Yoga Jump Backs and Jump Forwards

    YOGA JUMP BACKS & JUMP FORWARDS 

    THE DREAMY, MYSTICAL FLOAT

    SIDE ANGLE

    dreamy yoga jump backs and jump forwards

    We’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping forward from Downward Facing Dog  to Uttanasana. They seem to have hang time like Michael Jordan going in for a dunk. It can be absolutely mesmerizing to watch the ease with which they execute these transitions. There’s no magic pill to take when it comes to building these transitions into your practice. It is also important to note that it absolutely does not have to be a goal to build the “end result” into your practice, but the drill we see in today’s video (“The Slide Back”) can be done simply with the intention of  building strength and awareness in our practice overall.

    Like anything else, it’s revisiting drills like these repeatedly over time that helps us to see transformation in our bodies and in our practice as a whole. What we ultimately gain is a deeper awareness of our bodies. This awareness shows us what we need to strengthen and where we need to place our bodies in space.

    WHAT DO WE NEED TO STRENGTHEN?

    When jumping back into Chaturanga, it’s true that we must cultivate strength throughout the body as a whole unit, but there are some key areas where we need to bring our focus and attention.

    Wrists
    We’re required to bring our wrists into extension in order to stack our bodies above our hands and to bear the weight of our bodies. We also grip our fingers into the floor in order to recruit and strengthen the forearm muscles.

    Serratus Anterior
    Pushing the floor away and creating fullness in your back creates protraction of the scapulae. The activation of the serratus anterior slows the descent of the body into Chaturanga, where the scapulae will then find retraction.

    Pectoral Muscles
    Placing our hands wider than shoulder width apart and turning the hands out as if turning two knobs away from one another (along with the protraction of the scapulae) helps to turn on (contract) the major pectoral muscles. This happens when we find external rotation of the humerus while the elbows rotate in. This helps to draw the energy in towards the midline of the body.

    Triceps
    The triceps also play a role in stopping you from bending too soon. The triceps help to oppose the action of the joints (i.e., elbows bending too much and too soon).

    STRENGTH

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    5 STEPS TO FOLLOW

    “Slide Backs”

    For this drill, you can use a blanket or towel on a hardwood  floor. Alternatively, you might wear socks or use sliders on a carpeted floor.

    1. Place hands on the ground wherever they go (might be far out)
    2. Turn hands out
    3. Lean forward with chest and grip the fingers
    4. Grip the ground and slowly slide the blanket back to a plank position
    5. Slowly pull it forward: “Jump Forward”

    SLIDE BACKS LEAD TO JUMP BACKS

    The slide back drill is great preparation for the “dreamy jump back” because of all of the pieces we have to put together in order to execute. But it’s in this process of self awareness, reflection, and inquiry into the body where we build a deeper relationship with our own individual yoga practice.

    You can continue to explore strength and the ways to slowly cultivate it in Matt’s October 2021 Immersion, Strength

    Practice with Matt live and get lifetime access to:

    • 12 classes: Each class targets a specific muscle group
    • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
    • Learn creative ways to strength train within the context of a yoga practice
    • Increase mobility by balancing your strength with oppositional muscle groups
    • Joyful accountability to help you reach your practice goals

    See you on the mat!

    ~Written and Edited by Trish Curling

    STRENGTH

    Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

    • 12 classes: Each class targets a specific muscle group
    • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
    • Learn creative ways to strength train within the context of a yoga practice
    • Increase mobility by balancing your strength with oppositional muscle groups
    • Joyful accountability to help you reach your practice goals

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    STRENGTH

    Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

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    • Learn creative ways to strength train within the context of a yoga practice
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    • Joyful accountability to help you reach your practice goals

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    yoga backbend techniques: 12 classes

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    reverse warrior for better back bend flexibility

    reverse warrior for better back bend flexibility

    REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

    read more
    Deeper Forward Folds with TFL Technique

    Deeper Forward Folds with TFL Technique

    TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

    read more
    side crow tutorial

    side crow tutorial

    SIDE CROW: POSE TUTORIAL UNLOCK YOUR ARM BALANCE PRACTICESIDE CROWSIDE CROW: POSE TUTORIALSide Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as...

    read more
    HEALTHY HAMSTRINGS

    HEALTHY HAMSTRINGS

    HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

    read more
    Yoga Jump Backs and Jump Forwards

    Yoga Jump Backs and Jump Forwards

    YOGA JUMP BACKS & JUMP FORWARDS  THE DREAMY, MYSTICAL FLOATSIDE ANGLEdreamy yoga jump backs and jump forwardsWe’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping...

    read more
    Side Angle Self Adjustment for Hip Strength

    Side Angle Self Adjustment for Hip Strength

    SELF ADJUSTMENT IN SIDE ANGLE POSE  ACTIVATE YOUR GLUTES FOR GREATER GAINSSIDE ANGLESELF ADJUSTMENT IN SIDE ANGLE POSE -- ACTIVATE YOUR GLUTES FOR GREATER GAINS Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go...

    read more

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    Side Angle Self Adjustment for Hip Strength

    SELF ADJUSTMENT IN SIDE ANGLE POSE 

    ACTIVATE YOUR GLUTES FOR GREATER GAINS

    SIDE ANGLE

    SELF ADJUSTMENT IN SIDE ANGLE POSE — ACTIVATE YOUR GLUTES FOR GREATER GAINS

    Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go directly to the aesthetic appearance, when in reality, what we really need is the health and strength of that group of muscles (gluteus minimus, medius, and maximus) in order to have functional strength, balance, and endurance. We have the ability to create this reality within our bodies by way of adjustments and focused muscle activation in our physical yoga practice.  

    When we think about adjustments in a yoga context, it can be quite a lengthy discussion with many layers. Receiving adjustments from our yoga teachers can be a wonderfully supportive experience, while for some, it may be the complete opposite. There may be an aversion to touch for many reasons; no matter what the reasons are, they are to be 100% respected.  

    STRENGTH

    Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

    • 12 classes: Each class targets a specific muscle group
    • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
    • Learn creative ways to strength train within the context of a yoga practice
    • Increase mobility by balancing your strength with oppositional muscle groups
    • Joyful accountability to help you reach your practice goals

    SALE PRICE: $138.00 $128.00

    The Power of Self Adjustments

    Now, we happen to be in a time where so many of us are still not practicing in studios or in person with our private teachers. We are participating in virtual classes more than ever. If you weren’t utilizing self adjustments before, this unique time provides an opportunity to incorporate them. This can be a transformative addition to your physical practice, whether in the studio or at home.  Self adjustments offer more than you may think they do. They can be a really great way to connect with our own bodies. When we maintain awareness of the breath and connect with the specific action in the self adjustment, we can truly transform the experience we are having on the mat.

    Incorporating adjustments is more than just placing our bodies into a specific alignment. Taking gradual steps through the process helps us to feel safe, therefore helping us to progress.

    3 STEPS TO TAKE BEFORE SETTING UP YOUR SELF ADJUSTMENT

    1. Pay attention to your breath, maintain a rhythm that sends a signal to your brain that you are safe and that you are ready to sync the next action with your breath.
    2. Find stability first.  If you need additional support in the posture, then gather the props you may need. Utilizing blocks, a chair, and/or a wall may be just the thing that helps you to find the sensation or connection to the muscle activation.  
    3. Go for it! Perform the self adjustment. First, find the appropriate alignment in your body and then apply the action/contraction in the muscle with your own assist.

    In today’s video, we can see Matt take all of these steps for glute activation in Side Angle Pose. In his preparation for the posture, he has set himself up on a chair, making himself more stable, and then he presses the knee of the front leg out into his bicep in order to turn on the abductors and gluteus muscles. He adds the action of pressing down through the heel in the front foot to turn on the gluteus maximus. These actions completely change the experience in the posture.

    300 hour teacher training online

    300 HOUR ONLINE TRAINING

    Yoga teachers, take your certification to the 500 hour level, and become a master level teacher.

    • Master your skillset as a teacher
    • Refine your practice techniques
    • Learn anatomy, biomechanics, self adjustments
    • Develop masterful sequencing with the most effective structure
    • Learn to teach meditation and breathwork

    WHAT ARE THE BENEFITS?

    The 3 Main Benefits of Self Adjustments

    • Gain a sense of awareness of where we are in space (proprioception)
    • Develop muscular strength
    • Gain access to increase range of motion

    With better proprioception (body awareness), we have a better chance of activating our targeted muscles. In the example of Side Angle from the video, the act of pressing into the bicep provides feedback into the brain and body to activate the abductors. We can understand the sensation of this activation so much more. This feedback shows us how to come back to this activation with more confidence whenever we revisit this posture in our practice. The act of that isometric contraction in the targeted muscles builds integrity and strength in the muscles and surrounding tissues. With more strength, we find an opportunity to increase more active range of motion. With better active range of motion, we in turn unleash our access to new postures. We can truly see that self adjustments provide so much more than stacking bones and joints. We are changing our experience on the mat and in our bodies as a whole.

    If you want to develop more strength in your yoga practice, check out Matt’s October 2021 Immersion, titled “Strength  

    If you’re ready to unleash your true potential and develop greater strength in your yoga practice, then Matt’s new Immersion Strength for the month of October is perfect for you.

    In this immersion, you will gain access to:

    • 12 Classes: Each class targets a specific muscle group
    • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
    • Learn creative ways to strength train within the context of a yoga practice.
    • Increase mobility by balancing your strength with oppositional muscle groups
    • Joyful accountability to reach your practice goals.

    ~Written and Edited by Trish Curling

    STRENGTH

    Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

    • 12 classes: Each class targets a specific muscle group
    • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
    • Learn creative ways to strength train within the context of a yoga practice
    • Increase mobility by balancing your strength with oppositional muscle groups
    • Joyful accountability to help you reach your practice goals

    SALE PRICE: $138.00 $128.00

    Livestream Class Packages

    STRENGTH

    Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

    • 12 classes: Each class targets a specific muscle group
    • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
    • Learn creative ways to strength train within the context of a yoga practice
    • Increase mobility by balancing your strength with oppositional muscle groups
    • Joyful accountability to help you reach your practice goals

    SALE PRICE: $138.00 $128.00

    Vinyasa and Meditation Yoga Immersion

    SHOULDER REVELATION

    Strength•Mobility•Biomechanics

    • Increase strength and flexibility
    • Decrease risk of injury
    • Release shoulder tension
    • Learn anatomy and biomechanics
    • Access a wider range of postures
    • Stabilize the rotator cuff muscles
    • Learn binds, heart openers, and arm balances
    • 12 all-levels, 75-minute online classes
    • Lifetime unlimited access to all

    $198.00 $138.00

    Vinyasa and Meditation Yoga Immersion

    VITALITY

    RIGOR & RELEASE

    • Get back to feeling energized
    • Vinyasa-style approach, accessible to everyone
    • Hips, twists, heart openers, shoulders, core, & more
    • Guided meditations to de-stress, increase focus, and gain mental & emotional clarity
    • Strengthen and lengthen the most essential muscle groups
    • 12 all-levels, 75-minute online classes
    • Lifetime unlimited access to all

    $198.00 $108.00

    Arm Balances Online Yoga Classes

    BALANCE

    INCREASE & AWAKEN YOUR BALANCE

    • Learn over 12 balance postures
    • Muscle strength and reactive patterning
    • Increase proprioception and deliberate weight shifting
    • Tree, Standing Hand-to-Foot variations, Warrior III
    • Half Moon variations, Handstand, Side Plank, Headstand
    • 12 all-levels, 75-minute online classes
    • Lifetime unlimited access to all

    $198.00 $128.00

    Arm Balances Online Yoga Classes

    Hips & Hamstrings

    RECLAIM YOUR ELASTICITY

    • Learn over 12 hip openers
    • Step-by-step instructionals in every practice
    • Techniques, biomechanics and alignment
    • Pigeon, Eagle, Fire Log, Lizard
    • Lotus, Flying Pigeon, Splits, Straddle
    • 12 all-levels, 75-minute online classes
    • Lifetime unlimited access to all

    $198.00 $148.00

    Arm Balances Online Yoga Classes

    ARM BALANCES

    FREEDOM OF FLIGHT

    • Learn over 12 arm balances
    • Step-by-step instructionals in every practice
    • Techniques, biomechanics and alignment
    • Crow, Side Crow, Titibasana, Ashtavakrasana
    • Forearm Stand, Koundinyasana 1 & 2, Handstand
    • 12 all-levels, 75-minute online classes
    • Lifetime unlimited access to all

    $198.00 $128.00

    yoga backbend techniques: 12 classes

    HEART OPENERS

    DISCOVER THE JOY OF BACKBENDS

    • Learn over 12 backbends
    • Step-by-step instructionals in every practice
    • Techniques, biomechanics and alignment
    • Bow Pose, Camel, Dancer, Full Wheel
    • King Cobra, King Dancer, King Pigeon
    • 12 all-levels, 75-minute online classes
    • Lifetime unlimited access to all

    $198.00 $148.00

    Yoga Alignment and Flow

    MOVE • BREATHE • RELEASE

    YOGA • BREATHWORK • MEDITATION

    • YOGA: TRANSFORM YOUR BODY
    • BREATHWORK: REJUVENATE
    • MEDITATION: AWAKEN YOUR MIND
    • THE TRIFECTA OF YOGA
    • 12 CLASSES: ALL LEVELS  

    $298.00 $128.00

    Yoga Alignment and Flow

    THE DANCE

    ALIGN • REFINE • FLOW

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

    $298.00 $148.00

    back health online yoga classes

    THE PULSE

    BALANCE • STRENGTH • FLEXIBILITY

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

    $298.00 $128.00

    2020 IMMERSIONS

    back health online yoga classes

    HIPS • HEART • HANDSTAND

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

    $298.00 $148.00

    boundless freedom

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

    $298.00 $128.00

    BIRDS OF PARADISE

    • FLEXIBILITY OF INNER THIGHS
    • 4 GUIDED MEDITATIONS
    • LIFETIME 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
    • LIFETIME ACCCESS TO ALL
    • 6 PEAK POSTURES
    • 6 YOGA SUTRA THEMES

    $148.00 $78.00

    back health online yoga classes

    THE SPINAL RESET

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

    $298.00 $128.00

    JOURNEY TO BLISS

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

    $198.00 $118.00

    BACK, NECK, & SHOULDERS

    • 12 YOGA CLASSES
    • 4 GUIDED MEDITATIONS
    • LIFETIME 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 CLASSES: ALL LEVELS  

    $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
    • HAMSTRING RANGE OF MOTION

    $198.00 $128.00

    Continue Learning

    reverse warrior for better back bend flexibility

    reverse warrior for better back bend flexibility

    REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

    read more
    Deeper Forward Folds with TFL Technique

    Deeper Forward Folds with TFL Technique

    TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

    read more
    side crow tutorial

    side crow tutorial

    SIDE CROW: POSE TUTORIAL UNLOCK YOUR ARM BALANCE PRACTICESIDE CROWSIDE CROW: POSE TUTORIALSide Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as...

    read more
    HEALTHY HAMSTRINGS

    HEALTHY HAMSTRINGS

    HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

    read more
    Yoga Jump Backs and Jump Forwards

    Yoga Jump Backs and Jump Forwards

    YOGA JUMP BACKS & JUMP FORWARDS  THE DREAMY, MYSTICAL FLOATSIDE ANGLEdreamy yoga jump backs and jump forwardsWe’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping...

    read more
    Side Angle Self Adjustment for Hip Strength

    Side Angle Self Adjustment for Hip Strength

    SELF ADJUSTMENT IN SIDE ANGLE POSE  ACTIVATE YOUR GLUTES FOR GREATER GAINSSIDE ANGLESELF ADJUSTMENT IN SIDE ANGLE POSE -- ACTIVATE YOUR GLUTES FOR GREATER GAINS Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go...

    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.

    CONTACT

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

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