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 on how you do it. Somebody told me recently on Instagram that I was blessed with open hips. Ha! If only they’d 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 unique anatomy so the way my hips open may not be the way yours open. What I hear a lot is something like, “I’ve been practicing for years and I still haven’t 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 hip 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 fictitious 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 efficacy when striving to increase flexibility.

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. The 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 the 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 three weekly classes! You get lifetime and unlimited access to each of the classes. Once you enroll, you also have the oportunity to view all classes live as they stream. 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 can 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

 

Yoga Classes for Arm Balance

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 the buttocks. Pull 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 then there is no problem; you will get exactly what you came for. However, if you are trying to make pigeon pose the best hip stretch it can possibly be, then you need to go against your patterns otherwise, you will be 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.

Thanks 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 backbend techniques: 12 classes

HEART OPENING

DISCOVER THE JOY OF BACKBENDS

  • Learn Over 12 Back Bends
  • Step by Step Instructionals in Every Practice
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  • King Cobra, King Dancer, King Pigeon
  • 12 All Levels 75min Online Classes
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Arm Balances Online Yoga Classes

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn Over 12 Arm Balances
  • Step by Step Instructionals in Every Practice
  • Techniques, Bio-mechanics and Alignment
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  • Forearm Stand, Koundenyasana 1 & 2, Handstand
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Yoga Alignment and Flow

MOVE • BREATHE • RELEASE

YOGA • BREATHWORK • MEDITATION

  • YOGA: TRANSFORM YOUR BODY
  • BREATHWORK: REJUVENATE
  • MEDITATION: AWAKEN YOUR MIND
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Yoga Alignment and Flow

THE DANCE

ALIGN • REFINE • FLOW

  • MOVEMENT TRANSFORMATION
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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

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BIRDS OF PARADISE

  • FLEXIBILITY OF INNER THIGHS
  • 4 GUIDED MEDITATIONS
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$298.00 $128.00 

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
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THE SPINAL RESET

  • BACK & SIDE BENDS
  • TWISTS AND FORWARD FOLDS
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$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

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  • 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 

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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- their trapezius muscle. On the surface, this muscle seems to be the number one cause for neck and shoulder pain, but I believe trapezius gets a bad rap and it’s often tight chest muscles that are to blame.

There are two postures I share that almost always provide immediate and long-lasting release. One posture is Wild Thing, and the other is a Neck and Shoulders Release that I consider Wild Thing at the wall.

Why do these postures relieve neck pain?

Most people don’t realize how connected the neck and shoulders really are. At this point, I’m sure you’ve heard about fascia and how it weaves over, around, and into all the muscles in our bodies, creating a unified, one-muscle body.

Have you ever opened an orange and seen all the pith fibers around and between each segment? This is like fruit fascia, and our muscles are the same way. Our necks are connected to our shoulders and our shoulders to our chest. Let’s just take a quick peek at the anatomy, shall we?

Shoulder 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 is called the Sternocleidomastoid, running from the top of your chest to the back of your neck and skull. When tight, this muscle will pull the head forward and down toward your chest. 

The Pectorals Major and Minor muscles attach to the chest, arm bone, shoulder blade, and collar bone. Along with the Trapezius muscle, these will be our focus for today. The Trapezius not only attaches to the neck, spine, skull, and shoulder blade, it also attaches to the collar bone. 

THE BIG SECRET

The truth is there are multiple causes for neck and shoulder pain, but the common every day “rub your upper shoulders and neck” kind of pain is typically the result of tight, shortened pectoral muscles. When collar bones are pulled downward and shoulder blades are forced to rise up and forward, the Trapezius is often blamed. But Trapezius is trying to do its job and pull your shoulder blades back down, creating a tug of war.

So what do you do? You start rubbing your Trapezius, asking it to relax, when really what needs to chill are your chest muscles. Release the Pectorals 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 three primary shoulder actions in a 75-minute class and then we learned 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 neck and shoulder pain on a regular basis, or if you simply want to prevent chronic discomfort, then I suggest including at least one pectoral stretch in your daily yoga practice. What if you can’t get on your mat each day? No problem! Stretch your Pectoralis muscles anywhere you find a wall.

As you read this, your arms are likely in front of you. They are for much of our day, which causes shoulders to pull forward. The simple solution is to pull shoulders back. In the video below, I 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 get twelve 75-minute yoga classes, 4 of which include guided meditations!

Want to feel better in your shoulders? This is THE immersion to practice! 

 THE 3-STEP RELEASE

The pictures below are from my teaching on Wild Thing. The actions are exactly the same at the wall but each posture provides slightly different benefits. At the wall, you do not need a yoga mat or to get down on the ground. That makes it easy to access the pose 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 Pectoralis Minor. It will also help release a muscle called subscapularis, which tends to cause neck pain.

WHAT NEXT?

Short-term fixes are great to help you get through the day, but ultimately you need to create positive and supportive muscle patterns that hold your body in a way that helps to keep you pain-free and injury-free, even when your 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 take care of your body and jump into your yoga practice three days a week, check out my upcoming Live Immersion Here

If you read this far, you are likely a yoga teacher already, or you are ready to be. For yoga teachers looking to advance your anatomy, biomechanics, and teaching skills, I invite you to check out my 300 Hour Online Training.

If you are not a teacher yet, but a yogi ready to dive deeply into your yoga practice and get certified to share this practice with others, then 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 twelve  75 minute Yoga Classes, 4 of which include guided meditations! So, If you want to get to know your shoulders then 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 poses, and feel better on a daily basis?

$298.00 $128.00

Continue Learning

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 FLEXIBILITY?Is Pigeon pose the best hip stretch? The quick answer: it depends on how you do it. Somebody told me recently on Instagram that I was blessed with open...

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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- their trapezius muscle. On the surface,...

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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…

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SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

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COMPASS POSE 3 KEY TECHNIQUES TO INCREASE FLEXIBILITYCOMPASSTechnique Makes Everything Easier Technique is like following an instructional guide that your body celebrates upon reading. The body, like all things in nature, has a certain timing that when followed will...

read more

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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, then you know flip dog is a popular pose called out toward the middle or end of 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 into it.

So how do you do the pose? And is it worth it?

RISK VS REWARD

If you’ve practiced with me, you know I am not an “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 in a way that presents a high risk of injury. While I don’t think flip dog poses a massive immediate threat on the shoulder girdle, I do think the way many people approach it presents a higher than necessary risk to the gleno-humeral joint (shoulder), without any real reward that would outweigh the risk. This is an important distinction. Within the physical practice of yoga, or anything else worth the effort in life, there is an unavoidable risk. But we weigh the potential benefits and make the choice to proceed. We do this every time we drive a car or board an airplane. When we sign a contract or a lease. When we chose to love someone. Hell, when we get out of bed in the morning.

The risk is there, but the potential for life-changing gain is worth it, so we take that risk.

Back to flip dog. What is the risk and the potential gain?

This pose (or the variation I show you) has the potential to be an incredible stretch for the Pectoralis muscles and a solid shoulder strengthener. For many, the kind of opening felt in this pose feels really good because we often spend much of our time hunched forward.

The way most people execute the pose we call “flip dog” is like a reverse tabletop, but on one hand and with that hand turned out. To me, the extreme extension of the shoulder is fine when bearing weight on both hands and fully activating the posterior shoulder muscles (around the shoulder blades). But 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 pressure in the anterior (front) part of the glenohumeral joint capsule. Ligaments there keep the arm bone snuggled into the shoulder socket. Putting pressure on them starts to destabilize those ligaments. Over time, this could cause a knocking of the arm bone in the shoulder socket, resulting in all sorts of soft tissue damage.

SOLUTION 

Don’t freak out. Doing a flip dog here and there, especially with healthy shoulder joints, is likely fine. But there is an easy solution that still allows you to participate in this section of class. Try Wild Thing prep (shown in the video below) and instead rise up to Wild Thing. Flipping over from down dog makes it easy to overload the joint with the weight of your body and the pull of gravity. RISING UP forces you to use the muscles of your shoulders, hips, and back, so you’re less likely to put yourself in a compromising position. 

In the September Immersion, we worked through three primary shoulder actions in a 75-minute class and then learned how to apply those actions directly to Wild Thing. Each immersion practice focuses on a different yoga pose to help you develop a greater understanding of your body. 

We start in a prep position and line up the shoulder for maximum muscle recruitment and minimal joint risk. Then we try our best to maintain these actions as we rise up. Watch the video below to learn how to line up your legs and shift weight out of your hand in order to use your hips and back, which are much stronger than the shoulder. 

Wild Thing Shoulders: 3 Actions 

Step 1 - Elevate the shoulder

Allow the shoulder to come toward the ear. Without this step, your shoulder will be stuck in front of your chest, with very little access to back body muscles. So step 1 is a prerequisite to next steps.

Step 2: retract shoulder blade

Move your shoulder back (retract the shoulder blade toward the spine).  This will recruit your back muscles for greater stability while you rise up. The more you retract your shoulder blade, the less you 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 moves the shoulder blade down your back (shoulder away from ear), but this time instead of your front body muscles pulling your shoulder down, back body muscles are working. As you rise, you’ll be able to rotate outward more. This will nudge your rib cage forward, forming a deeper backbend.

WHAT NEXT?

I didn’t yet mention anything about what’s happening in the hips and buttocks, back or core. Every yoga pose involves full participation within your physical body and therefore requires more than just knowledge of your shoulders.

But we take everything one step at a time to fully integrate these techniques into our body and be able to masterfully apply them in our daily lives. I suggest focusing on these actions every time you have a chance to flip your dog in a class. First, flip to a seated position and prepare yourself for Wild Thing.

If you read this far, you are likely either a yoga teacher or you are ready to be. For yoga teachers looking to advance their anatomy, biomechanics, and teaching skills, I invite you to check out my 300 Hour Online Training.

If you are not a teacher yet, but a yogi ready to dive deeply into your yoga practice and get certified to share this practice with others, then 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!

If you want to feel better in your shoulders, 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 to learn the techniques that maximize your potential in advancing your practice while minimizing the risk of injury? This immersion is for you. Take a deep dive into the heart of yoga in 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!

 

 

 

FAQs

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, you 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 of yoga practice or more. You do not need to have a regular practice, nor do you need to be flexible 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

IMMERSION BEGINS IN

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REGISTER NOW AND SAVE!

Reserve your spot! Be one of the first 50 students to sign up and you will save $200!

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

 

Continue Learning

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 FLEXIBILITY?Is Pigeon pose the best hip stretch? The quick answer: it depends on how you do it. Somebody told me recently on Instagram that I was blessed with open...

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- their trapezius muscle. On the surface,...

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
Samadhi

Samadhi

SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

read more
Flying Pigeon

Flying Pigeon

FLYING PIGEON Key Actions to Balance in Flying Pigeon PoseFlying pigeonFlying Pigeon: BalanceFlying Pigeon is an exceptionally challenging pose for several reasons--strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous...

read more
Compass Pose

Compass Pose

COMPASS POSE 3 KEY TECHNIQUES TO INCREASE FLEXIBILITYCOMPASSTechnique Makes Everything Easier Technique is like following an instructional guide that your body celebrates upon reading. The body, like all things in nature, has a certain timing that when followed will...

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.

Samadhi

SAMADHI

Dissolving into the state of oneness.

Samadhi

Samadhi

Samadhi is the experience we have when the mind realizes the totality of itself – that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is like the ocean. When the ocean swells and crashes upon the shore, drops of water fly up in the air. These drops are still the ocean separated by time and space. We are those drops in relationship to the bigger more expansive ocean of consciousness. For brief moments in time, we arise and take shape in the form of this body, collecting unique experiences in our mind and forming beliefs and identities. In meditation, the mind has the opportunity to realize this and come back to the awareness of all that is. In those moments when the mind returns to the understanding that it is simply a drop that is a part of the ocean, there is a feeling of indescribable goodness that overwhelms our being. Yogis call this Samadhi.

How Do We Reach Samadhi?

Samadhi is the result of your Sadhana (yogic practices). For the past month, I have been offering you teachings out of the yoga sutras, weaving them through the live classes, and sharing them here on this blog. We’ve discussed  “Abhyasa and Vairagya” and “Burning Samskara” amongst many others. Why are these practices necessary to experiencing Samadhi? Samadhi is the state of being when the intellect or budhi lets go of duality and releases into the realization that it is one with all things. The intellect is incredible it allows us to understand life on the physical plane, dividing, defining, and systematically looking for like and unlike in everything. The Intellect’s ability to separate is incredible. We have spent our entire lives training the intellect and therefore have become really good at separation. Unity or Oneness requires that the intellect surrenders to the reality that it is one of many tools. This requires that our identity or ego surrenders to the fullness of reality that we are unique individuals, part of the magnificent power of nature, not separate, but a thread woven into the fabric of something much grander. The Ego gets scared of the idea that it is not most important, so you have to remind it that this means it is not less than, it is actually far more than it thinks, it is a manifestation of the vast ocean of Awareness.

Maybe you want to experience the state of oneness with the universe and are ready to jump in but where to start? The Yoga Sutras are a guide map to this, but if you are going to practice one thing only, it should be Self Reflection, Swadyaya. You can practice Self Reflection in your asana (physical practice) by observing the sensations of your body before, during, and after each posture. You can do this through Pranayama, observation of the vital energy that pulses through your system. There are endless practices of Self Awareness. Start with the live classes from the Month of March and join me for the asana and meditation practices throughout the month of April. I am committed to sharing dharma talks to inspire self-awareness in order to support the dissolution of the intellect and merging into the state of oneness. We will be doing this together with the support of the global community to give us power and strength.

OneNess

In a time when everyone is feeling separateness, moving inward to the state of oneness is more important than ever. Underneath the layers of intellect and ego that disconnects us from the whole exists One undivided consciousness that permeates all things. It is always there, omnipresent, and it pervades all aspects of our being. The only thing standing in our way of experiencing it is the need to hold up the illusion that we have created of truth – the need to know in order to feel safe. Instead find comfort in the unknown, vast potential that is at the core of your being. Thanks for tapping in with me. Enjoy your practice!

 

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Continue Learning

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 FLEXIBILITY?Is Pigeon pose the best hip stretch? The quick answer: it depends on how you do it. Somebody told me recently on Instagram that I was blessed with open...

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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- their trapezius muscle. On the surface,...

read more
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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…

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Samadhi

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SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

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COMPASS POSE 3 KEY TECHNIQUES TO INCREASE FLEXIBILITYCOMPASSTechnique Makes Everything Easier Technique is like following an instructional guide that your body celebrates upon reading. The body, like all things in nature, has a certain timing that when followed will...

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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.

Flying Pigeon

FLYING PIGEON

Key Actions to Balance in Flying Pigeon Pose

Flying pigeon

Flying Pigeon: Balance

Flying Pigeon is an exceptionally challenging pose for several reasons–strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous strength in the flexors of the wrist, or what I call in my Handstand Training, “The Brakes”. Appropriately named because strength in the flexors of the wrist is what stops you from falling when you’re on your hands. You will hear me in the video talking about gripping the ground; this is the action that will turn on the brakes. In the Live Stream on 3-25-2020 that this video is taken from, I went over a little drill that you can try out. On all fours, grip your fingers into the ground. With one hand, challenge the opposite hand by trying to pick up the fingers off the ground. Let’s say your right hand is on the ground; the right hand tries its best to dig its fingers into the earth. The left hand tries to pick the right hand’s fingers up. Switch roles. Reading about this won’t do anything so you will have to get it in your body to really get it…did it? Great! Let’s continue. Whenever you are on your hands in your yoga practice, maintain this type of activation to build strength in your brakes over time.

Flexibility

I still remember my first flying pigeon. I was in Elena Brower’s Anusara Yoga class. My hips were super tight back then. She had some great techniques to help us open our hips, many of which I still implement into my own practice and share in my online trainings , and live streams.  In one of my recent articles on compass pose, I spoke on the topic that flexibility requires technique more than it does forcing repetitive stretches. To increase flexibility for flying pigeon, you need to target several muscle groups which I call the 4 Quadrants of the hips. All 4 quadrants (front, back, inside, backside) can be targeted within your yoga practice by activating them isometrically through the postures. If you have been practicing live or in person with me, then you are very familiar with this approach and if you haven’t felt the benefits, you will soon with repetition. To give you one example to try, get into warrior 2 and pull your feet toward each other like you are trying to bunch up the mat under your feet. This activates the inner quadrant of the back leg and the back quadrant of the front leg. Over time this will create health in these muscle groups which will directly increase your range of motion.

Strength

When learning this posture, it is very helpful to pull the back knee into the chest. This will activate the hip flexors and lower abdominals which helps in two ways. First, it helps to keep the shin on the arm if the front hip is tighter. Second, it helps keep the weight of your body forward, which is required to maintain balance in the posture.

This posture can be deceptively challenging, so go easy on yourself if you find it incredibly difficult. Try these tips and remember that strength and flexibility require technique and repetition. Enjoy!

 

UPCOMING IMMERSION

Each month you have the oportunituy to enroll in three weekly classes! You get lifetime and unlimited access to each of the classes. Once you enroll, you also have the oportunity to view all classes live as they stream. 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 can 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

 

FLYING PIGEON + SO MUCH MORE!

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5 Step Pigeon Pose Best Hip Stretch

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read more
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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.

Compass Pose

COMPASS POSE

3 KEY TECHNIQUES TO INCREASE FLEXIBILITY

COMPASS

Technique Makes Everything Easier

Technique is like following an instructional guide that your body celebrates upon reading. The body, like all things in nature, has a certain timing that when followed will allow for your greatest physical expression. The goal for most people when it comes to the physical practice is typically strength or flexibility, but the problem is most people don’t know how to gain either and so they waste time, money, and energy following workout plans and training programs. Not to say that these are bad or that you shouldn’t use these to stay motivated, but be sure to harness your mind’s power on more than just getting in a workout, or achieving a certain number of repetitions, or attaining any particular pose. Instead, FOCUS on building BODY AWARENESS! This is why technique is so important – it gives you insight into the physical body that you are living in! Increasing body awareness will directly result in strength and flexibility. In Chromatic Yoga we define yoga as the practice of developing awareness of Mind, Body, or Soul, giving us access to our inner state of Pure Bliss. To practice asana (physical awareness) from that perspective means to take a deep journey of your body, and technique is a path that gets you there.

In my Online Live Class from March 14, 2020 I shared 3 primary techniques to give insight into your body and greater access to compass pose. Compass is an incredible expression of the human body and it requires an equally incredible awareness of your hips, pelvis, and shoulder blades. Let’s take a look at this video excerpt from the online class to give you the steps into this complicated posture, and then we will review it below.

COMPASS POSE

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*A Favorite Amongst Class Pass Members

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3 Actions To Access Your Flexibility

Step 1 - Retract Shoulder blade

Retraction of the shoulder blades is when you pull them toward each other using muscles called the rhomboids. In the Live Class, I taught this in chair pose with cactus arms, as depicted in the above photo. Try this for yourself. Take chair pose, feet wide, and arch the low back so your chest is more upright. Take your arms into a cactus shape and pull your shoulder blades together. Then do the opposite which is like you’re going to hug someone – or like you’re about to come to eagle pose.

Step 2: Anterior Tilt

A great way to practice what is called anterior tilt of the pelvis (lifting the buttocks upward – back arches) is first in cat and cow, and then moving on to something a little more challenging like Lunge Pose depicted above. I shared this in the practice to help go back and forth between anterior tilt which I playfully referred to as “Beyonce” and posterior tilt (tucking tail bone) more like “Michael Jackson.” Doing both actions will help you understand the range of motion your body is capable of.

Step 3: Rotate The Thigh inward

Maintaining Anterior tilt, we add internal rotation. Doing Anterior tilt with internal rotation is something we call in Chromatic Yoga a simplified technique – a combination of 2 or 3 joint actions. I shared this in the 3-14-2020 live class by doing something similar to a chair pose, but adding a spin of one thigh bone inward whilst arching the low back. In Hip workshops I usually pair this with a comical phrase “Heyyyy” because it’s a bit playfully sexy (not really). Try it on in an empty room and give a little sass.

FLEXIBILITY

 

If you switch your focus from flexibility to technique you will build awareness of your body much faster. Technique requires engagement of muscles through a range of motion while moving your joints – this process is powerful if you have the willingness to learn. The result is my personal practice is undoubtedly remarkable. In my 12+ years of study of the physical practice, I have worked with so many approaches, but I always come back to this one question: Am I more aware of my body from this?  If the answer is yes, then you will not need to force flexibility or strength, they will be the simple results of your focused efforts.

For a full-length class leading up to  Compass Pose, you will enjoy the March Immersion which includes the class that this video was taken from along with 5 other 75 minute Yoga classes!

For more on strength and flexibility in the hips, I recommend my blog Pigeon Without Knee Pain 

 

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The March Immersion includes the full-length class to Compass Pose and many more. In this package, you will get six 75 minute Yoga Classes, and 2 Guided Meditations! This is the perfect start to practicing with Matt and learning how to apply techniques to your yoga practice.

*A Favorite Amongst Class Pass Members

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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 that 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 can’t 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 brought Matt into my home and my yoga practice. This last month I have learned so much. It has deepened my practice and my understanding of 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

MARCH 2020 IMMERSION

 

BEST SELLING PACKAGE

  • 6 All Levels Yoga Practices
  • 2 Guided Meditations
  • 6 Different Peak Postures 
  • Compass Pose Full Length Class
  • Flying Pigeon Full Length Class
  • Unlimited Views + Lifetime Access

Click Here Learn More about the March 2020 Immersion

 

Livestream Class Packages

yoga backbend techniques: 12 classes

HEART OPENING

DISCOVER THE JOY OF BACKBENDS

  • Learn Over 12 Back Bends
  • Step by Step Instructionals in Every Practice
  • Techniques, Bio-mechanics and Alignment
  • Bow Pose, Camel, Dancer Full Wheel
  • King Cobra, King Dancer, King Pigeon
  • 12 All Levels 75min Online Classes
  • Lifetime Unlimited Access to All

$198.00 $98.00

Arm Balances Online Yoga Classes

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn Over 12 Arm Balances
  • Step by Step Instructionals in Every Practice
  • Techniques, Bio-mechanics and Alignment
  • Crow, Side Crow, Titibasna, Ashtavakrasana
  • Forearm Stand, Koundenyasana 1 & 2, Handstand
  • 12 All Levels 75min Online Classes
  • Lifetime Unlimited Access to All

$198.00 $98.00

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 ALL LEVELS CLASSES 

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 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

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

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Flying Pigeon

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Compass Pose

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