Down Dog: Avoid Shoulder Impingement

3 Steps to Avoid Shoulder Impingement

in Downward-Facing Dog

Should You “Relax Your Shoulders” Away From Your Ears?

In my previous blog, “The Yoga Cue That Could Be Destroying Your Shoulders,” I explained how taking the arms up overhead while dropping our shoulders down our back could be a recipe for shoulder impingement. Many teachers use Downward Dog as a “resting pose.”  In my experience, I have found that “relaxing” in Downward Dog is quite often the reason for most shoulder issues but can easily be rectified with the 3 cues I provide in the video and photo breakdown below: 

  1. Externally Rotate the Humerus
  2. Pronate the Forearms (not directly related to the shoulder but balances out Step 1)
  3. Elevate the Scapula 

Elevation of the scapula happens when you lift your shoulder blades upward, which is like “shrugging” your shoulders, or when you excitedly reach your arms up to the sky. We naturally let our shoulders lift when our arms go up, but since many instructors cue the opposite, it is easy develop a pattern that does not serve the health of our shoulders. In addition to the verbal cue of “soften your shoulders,” gravity also causes issues if we don’t actively resist when we are in postures like Downward Dog, Forearm Stand, Handstand, or in a jump forward. My suggestion is to strengthen the muscles that elevate the scapula (upper trapezius and serratus anterior being the primary ones) in order to develop the pattern that can help to avoid shoulder impingement.

Many people cringe when I suggest strengthening the muscles that lift the shoulders up, saying something like “but my shoulders are stuck up by my ears, shouldn’t I relax them down?” The short answer is yes, but the longer answer is that muscles hold tension when they are weak. Your shoulders are likely up by your ears because of stress, rather than excess strength . . . unless you are a world champion bodybuilder . . . then ignore this. We also have muscle-holding patterns, which means that when we hold our neck, head, and arms in one position for most of the day, it will cause the muscles to become accustomed to holding those positions, and as a result you will be somewhat stuck in that shape. Simply pulling your shoulders back down will not relax the trapezius; rather, it could cause more stress, and the muscle could become more aggravated.

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BUT ISN’T IT IMPORTANT TO RELAX MY NECK?

Relaxing is undoubtedly important, and it will help release tension in your mind and body. At the same time, muscles relax from being activated properly and then released. You have certainly experienced this after engaging your muscles in a good workout or yoga class and then the incredible relaxation afterwards. Stretching a muscle can help release tension at times, but more often than not, I find active engagement or passive shortening of a muscle is far more effective. When a muscle is healthy and strong, it is better able to relax.

Follow the 3 easy steps in the video below to avoid shoulder impingement, and you will grow stronger in your trapezius muscles and rotator cuff.

Maintaining Joint Space

Research indicates that externally rotating the humerus helps to move the supraspinatus tendon away from the impingement area under the acromion process. Essentially this means that by rotating your arm bones outward (biceps turn forward) you are less likely to pinch the the soft tissues that run between your arm bone and the shoulder socket. 

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Other Helpful Muscle Engagements

Research also shows that activating both the biceps and triceps at the same time  can actually support creating more space in the glenohumeral joint  (where the arm meets the shoulder socket). You can do this by actively pushing the arms straight, and then try to squeeze your hands toward each other like a bull dog.   It is challenging to do oppositional muscle engagements so this takes a bit of exploring. First work on straightening the elbows and activating the triceps. When you squeeze your arms toward each other you will also get the added benefit of activating the adductor muscles which can also support more space in the shoulder joint.

DOES THIS APPLY TO HANDSTAND AS WELL?

Your shoulder joints do not know the difference between downward dog and handstand – aside from the gravitational pull, the shoulders are in the same alignment in downward dog as they are in handstand, this is called flexion. When the arms are flexed over head, you are at risk of impingement. The only difference is that in handstand you have to compete with gravity and so you will need to increase your efforts. You will find much more on this subject in the online course titled Handstand Part 2: Balance.

Step 1 - Externally Rotate the Arm Upper Arm Bone

Rotating the humerus externally when the arm goes up over head can help to avoid the impingement interval in the joint. One of your rotator cuff muscles, the supraspinatus, runs through the glenohumeral joint (under the acromion process and above the head of the humerus). This muscle helps to lift the arms up from tadasana, but because of its location it is easily pinched if the arms go over head but the shoulder blades don’t follow the movement. Downward dog is often the culprit- the weight of the body on the shoulders requires that we put effort into the posture to push the ground away, however with cues like “relax your shoulders” and “soften” we often release the appropriate muscular action required to maintain space resulting in shoulder impingement. In plain English – Externally rotate your arms (triceps rotate toward your face) and you will maintain more space in the joint and less potential for impingement. 

Step 3: Upward Rotation of The Scapula

From the outer line of your shoulder blades press through your hands into the earth. When you elevate your shoulder blades toward the ears from the outside line of the arm, the bottom wingtip of the scapula begins to rotate out and up – this is known as upward rotation of the scapula. As a result of upward rotation your shoulder blades rotates and angles itself to allow the arm bone to be overhead without a collision of bones in the joint, creating less possibility of impingement. 

Step 2: Pronate the Forearm

When externally rotating the upper arm bone you will notice that the lower arm (forearm) will go along for the ride and rotate as well. This results in an increased pressure in the outside of the hand and wrist. To evenly distribute the weight to the whole hand, simply pronate your forearm, by rotating the inner forearm and hand down toward the ground. Many teachers will stress this by asking you to press your index finger and thumb down. Depending on your range of motion in your radial ulnar joint,  you may not be able to press the inside edge of your hand down and maintain external rotation of the shoulder. My suggestion is to turn the hands slightly outward if this is the case. Learning to rotate the forearm in opposition of the upper arm bone can be challenging, but through mindful repetition you will be able to do it, and you will feel an increased strength and stability from it. To Strengthen your wrist, I highly recommend Handstand Training

The 3 Actions

While I have broken this down into 3 steps, with time and practice it can be 1 step and the 3 actions can happen all at once. To build muscle coordination it is useful to separate the actions and practice them individually. Though I created a definitive order to follow, know that it is beneficial to mix up the 3 steps and put them out of order. You may find another combination to work better for your body! The dotted red line above is to indicate the path of the bottom wing tip of the scapula. If you do not do push the bottom wing tip will wind up closer to the spine, it is helpful to video yourself to see where your shoulder blades are on your back. 

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Depression of the Scapula

Pulling your shoulders down away from the ears is the opposite of everything I have mentioned in this post, however it is an important action to work on especially for arm balances like side plank because depression creates stability when the arms are at or below shoulder height.

When Can I Relax My Shoulders?

One of the best parts about getting stronger with shoulder elevation (upward rotation) is that the muscles of your upper trapezius will become more supple and be able to relax more easily. Just like after working really hard in a yoga class you feel that complete relaxation in your body, each of your muscles experience that after being strengthened. There are plenty of opportunities to relax your shoulders down your back – just not when you reach your arms overhead. So when you are sitting at your chair you can think shoulders move slightly back and shoulder blades relax downward. When you are in a strong posture like crow pose and your upper arms are not over head, you can even work on strengthening the muscles of depression of the scapula. My philosophy on the body is that there are no wrong actions or muscle engagements, there are just appropriate and inappropriate times to use them.

A great rule of thumb you can take with you: when in doubt just let your shoulders follow your hands – if the hands go up, let your shoulders go up, if they go down let them go down, if you reach forward let them go forward, etc. Enjoy your exploration, thank you for stopping by!

-Matt

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ALIGNMENT

REDEFINE CHATURANGA

To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the shoulders. But is that the only way? Not necessarily. If we’re open to exploring new pathways, we may discover a version of Chaturanga that supports greater mobility, less strain, and more potential. In today’s blog, we look at how widening the hand placement—when done with precision—can enhance movement at the scapulocostal joint and reduce stress on the more vulnerable glenohumeral joint (the shoulder joint as most of us know it). It’s not about what’s “right or wrong,” but about becoming curious enough to explore alternatives that serve our structure. When we bring awareness to these nuances, we don’t just perform Chaturanga—we evolve it.

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SHOULDER RISKS

When discussing shoulder health, particularly in postures like Chaturanga, Matt reminds us that risk doesn’t mean avoidance—it means awareness. The glenohumeral joint, the most mobile joint in the body, is highly vulnerable in both high-impact sports and repetitive yoga transitions. In sports, we often hear of dislocations from falling with an outstretched arm. In yoga, we put a significant load on this joint in poses like Chaturanga, Wild Thing, and Full Wheel. That’s not a reason to fear these postures—but rather an opportunity to get smarter about how we move. By strengthening the rotator cuff muscles and increasing body awareness, we make the joint more responsive and supported, even under pressure. This is the heart of the yoga practice: not bypassing challenges, but meeting it with clarity. When we redefine Chaturanga, we reduce joint stress not by doing less, but by doing it better—with strength, technique, and thoughtful engagement.

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REDEFINE CHATURANGA: INCREASE AWARENESS, STRENGTH & TECHNIQUE

NON-DOGMATIC APPROACH

Let’s set aside, just for a moment, the spiritual symbolism and tradition tied to Chaturanga and focus purely on the physical mechanics. When we remove the labels of right and wrong, we open the door to deeper inquiry—what are the joints doing, and how is the body responding? In the full class Matt discusses how, the body doesn’t recognize the name “Chaturanga”—it recognizes movement patterns, muscle activation, and joint load. In its most natural form, Chaturanga is simply a push-up, a movement the body inherently understands. By approaching it from a place of curiosity rather than correction, we become more attuned to what the body actually needs in that moment. This perspective allows us to refine our technique, increase our strength, and reduce unnecessary strain—while still honoring the spirit of the practice. When we release rigidity, we make space for a more intelligent and empowered experience on the mat.

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CHATURANGA VARIATIONS

In the video, Matt peels back the layers to help us redefine Chaturanga, offering accessible variations that reintroduce the body to new, more functional patterns. He begins with two supported options using a bolster and yoga blocks—tools that reduce the demand for strength so we can place greater attention on alignment and shoulder mechanics. As we descend, the shoulder blades move from protraction to retraction, a subtle but essential shift. With wide hands and a gentle outward rotation (thumbs aligning with the outer shoulders), Matt encourages more natural scapular movement and improved external rotation of the arms. The bolster under the belly offers support, allowing us to focus without collapsing. In classic Chromatic approach, Matt also teaches by contrast—first demonstrating the shoulder action incorrectly, then guiding us to correct it. This back-and-forth helps encode the movement into our system. Eventually, these variations build toward a stronger, integrated full Chaturanga—one rooted in conscious movement and intelligent strength.

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RETHINK & REFORM

Chaturanga, when stripped of assumptions and approached with curiosity, becomes more than a transition—it becomes a tool for self-discovery. Whether supported by props or engaged in the full variation, Chaturanga becomes a pose of choice—not just a challenge.  Matt’s layered breakdown shows us how to simplify without losing depth, using variations to build proprioception, strength, and alignment. Reform happens not when we perfect the shape, but when we understand the body behind the movement. With thoughtful adjustments and conscious practice, Chaturanga shifts from something we push through to something we move with. The invitation is simple: stay curious, stay engaged, and keep evolving.

Let this mindset guide your practice as you explore “Aligned Vinyasa,” Matt’s upcoming online immersion in May 2025.

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Tight Hips

Tight Hips

HIP MOBILITY

TIGHT HIPS

When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the pelvis. While it’s common to try and stretch them out, Matt introduces a smarter approach: activate them while stretching (a technique known as a Facilitated Stretch). This technique brings stability to the hip joint, which in turn reduces strain elsewhere in the body. Why does that matter? Because tight hips can lead to issues in the joints above or below—most notably, the knees and the lower back. If the hip doesn’t move as it should, the knee or spine may compensate by moving too much. This extra movement increases friction, and friction often leads to pain. So to protect the knees and lower back, we don’t just stretch the hips, we strengthen and activate as we open them.

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  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
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WHERE WE FIND THE PAIN

The body is a chain of interconnected parts, and pain doesn’t always show up where the problem begins. With tight hips, discomfort often surfaces in neighboring areas—the knees or the lower back—because they’re forced to do extra work. Matt teaches that when the hips lack mobility, the joints above and below take on the burden, resulting in excessive movement. That movement increases friction, and over time, friction is what creates pain. The lower back may start to compensate with excessive arching or twisting, while the knees may absorb force that should have been dispersed by the hips. By addressing the root of the restriction, unlocking and stabilizing the hips—we can reduce unnecessary motion in these vulnerable areas. The key is understanding that pain doesn’t always mean injury where it hurts. Instead, it often signals compensation patterns that stem from unresolved tension elsewhere. The journey toward ease begins where we’re stuck, not necessarily where we’re sore.

WATCH THE VIDEO

TIGHT HIPS: 5 POSTURES TO UNLOCK, UNLEASH & RELEASE

ACTIVATION OF MUSCLES

To create real, sustainable mobility, especially when working with tight hips—passive stretching alone often isn’t enough. Instead, activating the muscles while they are being stretched can lead to far greater flexibility and control. This approach taps into the body’s neuromuscular system, specifically the Golgi tendon organ (GTO)—a sensory receptor located where muscle meets tendon. The GTO monitors tension in the muscle and sends signals to the brain about the level of strain. When we actively contract a muscle during a stretch, the GTO responds by telling the brain that the muscle is under control and not at risk. In turn, the brain allows the muscle to release more deeply, giving us a wider, safer range of motion. This type of muscle activation not only improves flexibility but also teaches the body how to maintain strength and support through a greater range—making it ideal for addressing tight hips with both precision and purpose.

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  • Learn techniques for a wide range of yoga postures
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  • Yoga Alliance Globally Recognized Certification Program

TARGET THE ADDUCTORS

In today’s video, Matt shares five powerful postures to release tight hips by targeting the often-overlooked adductors—the inner thigh muscles essential for both stability and mobility. Across Lizard Pose, Warrior II, Side Angle, Skandasana, and a posture between Upavistha Konasana and Samakonasana, the unifying action is isometrically drawing the legs toward each other.  Each pose, however, includes one signature cue to unlock the deepest benefit. In Lizard, hugging the front knee into the shoulder and pushing the front heel down helps to heighten the hips—a sign of proper activation. In Warrior II, Matt cues a subtle sit-back before pulling the feet in, which softens the inner thighs. Side Angle adds knee-to-arm pressure for more adductor engagement. In Skandasana, dorsiflexing the foot and dragging the heel inward (as if towards the midline) lights up the inner thigh.  In the final pose, Matt emphasizes tipping the pelvis forward before hitting our full stretch, so activation leads the way.

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FROM TECHNIQUE TO FREEDOM

When working with tight hips, it’s easy to assume that stretching alone will bring relief—but as we’ve explored in Matt’s teachings, it’s the intentional techniques that truly create change. From targeting the adductors to activating muscles during stretching, these methods help develop strength, control, and lasting mobility. Overtime, as these techniques become ingrained in our movement patterns, we no longer need to focus on every micro-adjustment. Instead, we begin to move with greater ease and confidence, even in postures that once felt out of reach. The result is a genuine sense of freedom in the body—not just more flexibility, but a deeper understanding of how to move well. If you’re ready to explore this approach further, Matt’s May online immersion, Aligned Vinyasa, offers 10 guided classes designed to build this connection between technique and flow, helping you move smarter, safer, and more freely in every practice.

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

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Article by Trish Curling

Video Extracted From: Revelation Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Redefine Chaturanga

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Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

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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.

Retraction Of The Scapula

Retraction Of The Scapula

SHOULDER ACTIONS

RETRACTION OF THE SCAPULA

It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and spaciousness in heart opening postures.  “Scapular retraction activates the rhomboids and middle trapezius muscles, helping to stabilize the shoulder girdle and protect the neck and upper spine” (Long, 2010, The Key Muscles of Yoga). In today’s blog, we’ll explore how Matt’s Chromatic approach breaks down scapular retraction across three postures.  Wild Thing, Upward Facing Dog, and Camel Pose highlight exactly how we can access these backbends more fully.  It’s not only how we review retraction of the scapula, there’s also a hidden action that deepens the strength and stability of these postures. 

Matt’s teaching always goes beyond the “how”, but also informs us of the “why” these actions are so imperative.

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  • Strong and Long Held Postures with Pristine Technique
  • Vinyasa Flows Between Holds to Raise the Heart Rate
  • Expect a Cardiovascular Workout
  • The Dance Between Strength and Flexibility, Alignment and Movement
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

WALKTHROUGH WILD THING

In this walkthrough, Matt breaks down the key role that retraction of the scapula plays in achieving a strong and safe Wild Thing. Focusing on the standing arm, he explains that external rotation of the upper arm should come first, followed by a posterior tilt of the scapula.  When practicing with Matt, we come to understand the importance of layering and sequencing.  This sequencing allows for effective scapular retraction, keeping the shoulder head back and preventing it from punching forward. With the scapula properly retracted, the spine can rotate toward the shoulder blade, creating space for a deeper, more aligned backbend. This action not only enhances the postural precision of the pose but also recruits the rhomboid muscles, stabilizing the shoulder girdle and upper back. When we review retraction of the scapula in Wild Thing, we uncover how subtle engagement leads to both expansion and support, helping us access depth without sacrificing control or structure.

WATCH THE VIDEO

RETRACTION OF THE SCAPULA: LEARN THROUGH 3 POSTURES

UNDERSTANDING UPWARD FACING DOG

In Matt’s breakdown of Upward Facing Dog, we review retraction of the scapula by placing the hands wide on two yoga blocks. In the full class, Matt explains how a wider hand position on the two blocks makes it easier to access scapular retraction by allowing the shoulder heads to move behind the chest.  This ability to dissolve helps the shoulder blades glide down the back and draw toward one another, cultivating the foundation for strength and spaciousness in the upper body. Once the shoulders are properly retracted, Matt layers in an optional isometric internal rotation of the upper arms. This is the “secret” action that can take us to the next level of stability.  However, he emphasizes that this should be subtle and only added after establishing solid retraction.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

CRITIQUE CAMEL POSE

Matt begins with Half Camel Pose, an ideal starting point to critique how scapular retraction shows up on each side of the body. By working one arm at a time, we can isolate and refine the shoulder mechanics with greater clarity and precision. The key actions are to lift the shoulder up, then back, followed by external rotation—this combination initiates proper retraction of the scapula. Once these movements become second nature and imprinted into the nervous system, we can begin layering in a subtle isometric internal rotation without losing the retraction. In Full Camel Pose, with both hands on the heels, Matt offers the option of beginning with a more neutral shoulder position. However, he cautions against moving too far into internal rotation, as this can compromise the retraction needed for effective spinal extension. When we review retraction of the scapula here, it becomes clear how essential it is for both stability and depth in heart-opening postures.

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

TAKE NOTE

Take note—the body remembers.  This is one of the biggest takeaways and gifts we receive when we practice with Matt.  When we repeat and refine actions like retraction of the scapula, our nervous system begins to record these patterns, allowing them to become second nature. In time, we move with greater intention and less mental effort, shifting from constant correction into seamless, conscious coordination.  This is where the practice evolves: we remain lifelong students of our bodies, yet we also become teachers—guiding our movement with clarity and purpose. The techniques explored in Wild Thing, Upward Facing Dog, and Camel Pose are not just drills; they’re tools for transformation, helping us lead with structure and freedom in equal measure. Want to take it further? There’s still time to explore these concepts in depth through Matt’s Spanda Online Immersion. And if you’re curious about refining your shoulder mechanics even more, don’t miss his FREE Chaturanga Online Workshop on April 5th, 2025—a perfect next step in your movement journey.

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

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Spanda Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
Conquering Compass Pose

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

read more
Leg Over Head Pose

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

read more
Spanda In Backbends

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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.

Conquering Compass Pose

Conquering Compass Pose

SURYA YANTRASANA

CONQUERING COMPASS POSE

Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from engaging both the internal and external obliques on the same side of the body, creating lateral flexion (side bending) that allows the opposite side to expand and lengthen. Rather than passively falling into the shape, we use strategic contraction to unlock mobility. In Compass Pose, the lifted, lengthened side of the body isn’t just stretching—it’s actively lifting, a movement Matt describes as a coordinated effort between several muscle groups. This action doesn’t always come intuitively, so working in different planes of movement helps develop the body awareness needed to balance stability with flexibility. Through this approach, we shift from simply “achieving” the pose to exploring it with strength, control, and intention.

chromatic yoga 15 hour immersion

SPANDA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Spanda: The Divine Pulse Between Expansion and Contraction
  • Strong and Long Held Postures with Pristine Technique
  • Vinyasa Flows Between Holds to Raise the Heart Rate
  • Expect a Cardiovascular Workout
  • The Dance Between Strength and Flexibility, Alignment and Movement
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

PRACTICE IN DIFFERENT PLANES

To better understand and access Compass Pose, Matt encourages us to practice the key actions in different planes of movement. When a posture is flipped in relation to gravity, its complexity shifts—sometimes making it easier, other times more challenging. In Compass Pose, the body is oriented with the head up and bottom down, making balance relatively manageable, but the flexibility demands, along with deep hip flexion of the lengthened leg are intense. By laterally tilting the pelvis, the lifted leg draws closer to the body, reducing strain and improving alignment. Exploring the pose in different orientations allows us to better isolate actions like lateral spinal flexion and pelvic movement. Matt begins with a more advanced variation that includes a balance challenge, activating the hip flexors in a way that builds both strength and coordination. These preparatory drills pave the way for more ease, control, and integration when approaching the full expression of Compass Pose.

WATCH THE VIDEO

CONQUERING COMPASS POSE: A JOURNEY OF STABILITY OF OPENNESS

YOGA TOE LOCK PREPARATION

In the first variation of Utthita Hasta Padangusthasana B (Yoga Toe Lock) that Matt demonstrates, the focus is on building hip flexor strength in the lifted leg while maintaining balance. Once stability is established, he introduces the element of lateral flexion, guiding the spine into a side bend that mirrors one of the key components of Compass Pose. Although the added challenge of balancing makes this variation more complex, it offers a powerful way to develop control and precision. This posture becomes a preview of Compass Pose—not identical in shape, but similar in intention. While the lifted leg doesn’t come quite as close to the torso, the emphasis remains on the lift and length of the open side of the body. Through this drill, we begin to sense the shape and effort required in Compass Pose, laying the groundwork for a more confident and connected approach.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

JANU SIRSASANA PRACTICE

Unlike the Yoga Toe Lock variation, practicing Janu Sirsasana removes the challenge of balance and allows us to take the lengthened leg closer to the torso, essentially flipping Compass Pose onto its side. This grounded version provides more stability, making it easier to explore the key components of the posture without worrying about falling out. However, Matt reminds us that stability can also lead to passivity if we let gravity do all the work. Instead, we’re encouraged to move with intention, maintaining awareness of both compression and expansion along the sides of the body—an essential concept in conquering Compass Pose. As Matt progresses through deeper variations, he reintroduces the tilt of the pelvis, while also highlighting how we can press into the floor with the bottom arm to gain leverage and create lateral spinal flexion. This posture becomes a valuable tool for refining the strength and alignment needed for Compass Pose.

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

THE MAIN EVENT

In the final demonstration, Matt guides us through a clear, step-by-step journey into Compass Pose, beginning with the left leg lengthened. We start by bringing the left arm inside the leg and shifting onto the right hip, then lifting the heel and hiking the leg up. The right hand grabs the foot, and we internally rotate the left leg while keeping the right shoulder hugging into the socket for support. As we increase the internal rotation of the hip and lift the right thigh, we work toward straightening the left leg, with the option to rotate the torso back and let the left hip drop. 

In Chromatic teachings, we are reminded that we don’t have to reach the final shape. We may pause at step one or two, and that’s enough. The true essence of conquering Compass Pose lies in showing up with curiosity, moving with intention, and embracing each part of the journey as a place of strength, learning, and growth.

Follow this journey by registering for Matt’s current 10 class online Spanda Immersion

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

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Spanda Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
Conquering Compass Pose

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

read more
Leg Over Head Pose

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

read more
Spanda In Backbends

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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.

Leg Over Head Pose

Leg Over Head Pose

EKA PADA SIRSASANA

LEG OVER HEAD POSE

Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as unattainable, relentlessly chasing the goal, or embracing the process while acknowledging the unknown outcome. Human nature often leads us toward the first two responses—either shutting down or overcommitting. However, a more mindful approach invites us to explore the journey with curiosity and patience. Rather than seeing the pose as something to “achieve,” we can shift our focus to the steps, techniques, and awareness that build toward it. Even if we never experience the full expression, the strength, mobility, and discipline we cultivate along the way become their own reward. In today’s video, Matt shares two key actions to help us physically and mentally reframe our approach to Leg Over Head Pose.

chromatic yoga 15 hour immersion

SPANDA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Spanda: The Divine Pulse Between Expansion and Contraction
  • Strong and Long Held Postures with Pristine Technique
  • Vinyasa Flows Between Holds to Raise the Heart Rate
  • Expect a Cardiovascular Workout
  • The Dance Between Strength and Flexibility, Alignment and Movement
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

PREPARE WITH A BLOCK

A strong, mindful preparation makes all the difference when working toward deep postures like Leg Over Head Pose. Matt introduces a lizard-like variation that uses a block under the front foot to help create space and refine alignment. By adding height, the block allows for better positioning of the head and shoulder beneath the hamstring while emphasizing the importance of muscle engagement before deepening flexibility. It’s tempting to rely purely on passive stretching, but overextending the hamstrings can cause instability or strain. Instead, Matt cues us to tuck under through the buttocks of the front leg by pressing the front heel into the block. This action engages the inner thighs and stabilizes the hips, sending a signal to the nervous system that it is safe to stretch. This balance between contraction and release follows the principle of Spanda—the rhythmic pulse between effort and ease that allows the body to expand with integrity.

WATCH THE VIDEO

LEG OVER HEAD POSE: 2 ACTIONS FOR DEEPER HIP OPENING

OUT & UP

The key to unlocking greater depth in Leg Over Head Pose lies in Matt’s two main actions: “out and up.” This refers to the widening of the sit bones and the anterior tilt of the pelvis. When leading with the left leg, the left hip moves out and then up, creating space for the torso to fold and the leg to eventually settle behind the head. This precise engagement prevents unnecessary compression and allows the movement to feel more natural. When Matt demonstrates these actions with a chair, we see how the posture shifts from a deep lunge toward something resembling Side Angle Pose, but with multiple levels of entry. The torso can remain more upright at first and gradually lower as the hamstrings, adductors, and hip flexors strengthen and release. This mindful, step-by-step approach allows us to develop the necessary mobility without forcing the shape.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

PUT IT INTO PRACTICE

Building upon these actions, Matt demonstrates the next step in a “humble warrior-like” shape, where the hips continue to move out and up while the torso drops further under the front leg. This variation further refines the balance between stability and mobility, contraction and expansion—an embodiment of Spanda. The option to place a block under the front foot remains, but the key here is to maintain enough bend in the front knee to prevent overstretching the hamstring. The intention is not just to reach the final pose, but to develop strength and awareness in each stage of the journey. By working through these layers with patience, we gradually unlock new possibilities in the body. Expansion in yoga, much like in life, doesn’t happen through force but through attuned effort and mindful progression.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

  • Get 500 hour certified
  • Learn anatomy, biomechanics, asana techniques
  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang

FROM PROCESS TO POTENTIAL

Progress in yoga is never about a fixed final outcome—it’s an ongoing exploration of our potential as it evolves over time. The pursuit of Leg Over Head Pose reflects this principle. If we once believed it was impossible, consistent practice may shift that perception. If we were chasing it with intensity, we might learn to slow down and refine what’s missing. Just as Spanda reminds us that movement exists in a cycle of expansion and contraction, our approach to postures should embrace both challenge and patience. The real transformation happens when we immerse ourselves in the process, rather than fixating on the destination. Whether or not we ever take the leg behind the head, the discipline, resilience, and self-awareness gained through the journey become the true measure of success. By practicing with this mindset, we expand beyond physical flexibility into a deeper understanding of ourselves.

Take the step to move closer to your potential by registering for Matt’s current 10 class online Spanda Immersion

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

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Spanda Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
Conquering Compass Pose

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

read more
Leg Over Head Pose

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

read more
Spanda In Backbends

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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.

Spanda In Backbends

Spanda In Backbends

SIDE PLANK

SPANDA IN BACKBENDS

Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive compression in the lower back. When we lengthen the space between the pubic bone and sternum, we create more even spinal extension, allowing the movement to be distributed rather than concentrated in one area. In today’s video, Matt demonstrates ways to create spinal extension to resist common patterns of spinal compression. He explores this through side plank variations, showing how precise alignment and muscular engagement can help maintain openness without strain. By working with Spanda—the pulsation between effort and ease—we learn to cultivate backbends that feel strong, spacious, and sustainable, rather than relying on passive flexibility alone.

chromatic yoga 15 hour immersion

SPANDA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Spanda: The Divine Pulse Between Expansion and Contraction
  • Strong and Long Held Postures with Pristine Technique
  • Vinyasa Flows Between Holds to Raise the Heart Rate
  • Expect a Cardiovascular Workout
  • The Dance Between Strength and Flexibility, Alignment and Movement
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

SPANDA MORE DEEPLY EXPLAINED

Spanda is the Sanskrit term for the natural pulsation of energy—the constant rhythm of expansion and contraction that exists in all aspects of life.  It is the balance between expansion and contraction, effort and release, strength and softness. Rather than a static state, Spanda is a dynamic rhythm that allows us to move with greater awareness and responsiveness. In backbends, this concept becomes especially relevant—we expand through the front body while maintaining the necessary contraction to create support and stability. Backbends have the capacity to become either too rigid or too passive, leading to compression rather than true openness. By embracing and applying this “pulsation” of Spanda, we cultivate both strength and fluidity in our practice, allowing our movements to feel more integrated and sustainable. Understanding Spanda reminds us that every posture, breath, and transition is a dance between opposing yet complementary forces.

WATCH THE VIDEO

SPANDA IN BACKBENDS: LEARNING THE SKILL SETS FOR EXPANSION

CONTRACT TO EXPAND IN BACKBENDS

In today’s video, Matt demonstrates how Side Plank transforms into a backbend, revealing the balance between contraction and expansion. This movement requires a strong engagement of the underside body—the glutes, back muscles, and obliques—all working together to lift the hips. By drawing the shoulder blades toward one another and activating the back body, we create the stability needed to open into the shape. Expansion isn’t just about flexibility; it’s built through each intentional action in the setup. Matt offers a clear system: 

  1.  Begin in Side Plank with lifted hips 
  2. Turn the pelvis and chest away from the ground 
  3. Press the center of the “bow” (spine) forward and up. 

Exploring both sides of the posture in today’s video allows us to examine where contraction fuels expansion, reinforcing the principle of Spanda. For extra support, the top leg can act as a kickstand, providing stability as we refine the movement.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

FURTHER EXPANSION

Increasing the complexity of Side Plank introduces the idea of further expansion. At first, these variations might feel more restrictive rather than freeing, as they challenge our strength, coordination, and balance. When new movements feel difficult—or even frustrating—we may think we’re contracting rather than expanding. However, true expansion comes from learning where to engage, where to stabilize, and how to refine movement to access deeper expressions of a posture. In today’s video, Matt explains that as we expand, the top leg becomes lighter, allowing for more possibilities. From here, we can explore a Tree Pose variation, bending the top knee and placing the foot against the inner leg, or we can take it further by lifting the knee toward the side body with the top hand. These progressions remind us that growth happens through challenge, as contraction paves the way for greater expansion.

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

THE HIGHEST HEIGHT

Reaching the highest height in backbends isn’t about pushing deeper—it’s about finding the balance between strength and openness, contraction and expansion. Spanda in backbends reminds us that every movement requires both effort and surrender, stability and freedom. Matt’s teachings emphasize that true spinal extension isn’t about collapsing into flexibility but actively creating space through muscular engagement. We learn to contract the right muscles to support safe, sustainable expansion. This principle extends beyond the mat—just as we find lift through grounding in yoga, we grow in life by embracing both challenge and ease. Expansion isn’t passive; it’s built through intention, awareness, and steady effort. By understanding Spanda, we cultivate resilience. 

Go deeper into these teachings in Matt’s current online Spanda Immersion.

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

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Spanda Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
Conquering Compass Pose

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

read more
Leg Over Head Pose

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

read more
Spanda In Backbends

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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.

Bound Half Moon

Bound Half Moon

BADDHA ARDHA CHANDRASANA

BOUND HALF MOON

The elements involved in Bound Half Moon are many.  There’s a lot at work and more than meets the eye.  Our ears, eyes, muscles, and proprioception help us to balance.  When it comes to which element carries more weight, an argument can be put forth for any of those.  

If all of the elements are working together, great! It is however possible to balance without having all working as a unit. 

We may also consider how the idea of Spanda is integrated.  Spanda, the pulsation of energy and the balance between expansion and contraction, is beautifully embodied in Bound Half Moon. In this pose, we find the contrast between grounding and lifting—rooting through the standing leg while expanding the top leg and opening the chest.   

In today’s video, Matt lays a foundation and paves the way towards the ultimate expression of contraction and balance working together.

chromatic yoga 15 hour immersion

SPANDA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Spanda: The Divine Pulse Between Expansion and Contraction
  • Strong and Long Held Postures with Pristine Technique
  • Vinyasa Flows Between Holds to Raise the Heart Rate
  • Expect a Cardiovascular Workout
  • The Dance Between Strength and Flexibility, Alignment and Movement
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

SET UP A SYSTEM

In the full class, Matt discusses how yoga provides a “training ground” for proprioception and our neuromuscular connection.

When it comes to balance, this means that if we fall out of balance, we can then employ the right actions to get back into balance.  Part of that is building the awareness to detect when we are about to fall out of balance, which helps us to nurture the actions and tools we can execute in order to prevent ourselves from falling out of balance.  

The system we can utilize to pattern ourselves for this ability is to deliberately move in and out of balance.  Shifting our weight back and forth and side to side to side can support our ability to know when to contract and when to expand.

If we intentionally practice in this way, we can speed up our response time, therefore reducing the amount of time we fall out of balance.

WATCH THE VIDEO

BOUND HALF MOON: A SYSTEM FOR STABILITY ON ONE FOOT

DO THE GROUND WORK

What we see in the first part of the video is Matt’s demonstration of how to position the pelvis along with how to turn on the muscles of the outer hip. He then repeats the action of lifting and lowering the top leg. By doing this, we are working on the contraction of the hip muscles for stability while also expanding the posture with the lift of the leg. This dynamic action mirrors Spanda, the pulsation between effort and ease, contraction and expansion. As the outer hip engages, we create the necessary control to support the pose, preventing collapse. At the same time, the lifted leg extends outward, reinforcing balance and strength. Matt’s drill helps us build proprioception, ensuring that we can hold Bound Half Moon with greater control, rather than relying on passive flexibility. This interplay of grounding and lifting enhances both stability and fluidity, making the pose feel more integrated and powerful.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

HALF MOON OPTIONS

Option 1

Here, Matt emphasizes the positioning of the posture.  We must be intentional about squeezing the outer hip of the standing leg in so that we are not swaying and opening without control

Option 2

This time, we take one hand behind the heel of the standing leg while shifting our body weight forward towards the toes.  Again, we squeeze and contract while moving towards even more expansion by getting lighter in the posture (top leg up and lower arm floating in the opposite direction).

Option 3

Finally, we bind, adding in what might be the most challenging aspect.  Combining the balance and bind can be difficult, so Matt always encourages us to stay with where we may “comfortably” do the work to progress.

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

BALANCING STRENGTH & FREEDOM

Bound Half Moon is more than just a pose, it’s a practice in control, expansion, and the fine-tuned awareness of movement. By engaging the standing leg and outer hip, we create a foundation of stability. As we lift, extend, and eventually bind, we step deeper into the balance between contraction and expansion, mirroring the essence of Spanda. Each variation Matt offers builds upon this idea, helping us refine proprioception and responsiveness. Whether we are working towards the full bind or simply finding steadiness in the posture, the key is cultivating a balance between effort and ease. With mindful practice, we train our bodies and minds to embrace both grounding and lightness, strength and fluidity, on the mat and beyond.

Register for Matt’s upcoming Spanda Immersion to expand both your practice and inner self.

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

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Revelation Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
Conquering Compass Pose

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

read more
Leg Over Head Pose

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

read more
Spanda In Backbends

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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.

Sciatic Nerve Pain

Sciatic Nerve Pain

hip strength

SCIATIC NERVE PAIN

The sciatic nerve runs from the lower back through the glutes and down the leg, making it one of the longest nerves in the body. Because of its length, it can easily become irritated or pinched, leading to pain anywhere along its path—whether in the lower back, hip, buttocks, knee, or even the ankle. Sciatica is a common diagnosis when the exact source of pain is unclear, as nerve irritation can sometimes be mistaken for joint or muscle issues. The key to preventing sciatic pain is maintaining the health of the muscles and joints along the nerve’s pathway. By keeping these areas strong, mobile, and balanced, we can reduce compression and irritation, keeping the sciatic nerve happy and pain-free.

chromatic yoga 15 hour immersion

THERAPEUTIC'S

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
  • Highly informative and educational classes for both practitioners and teachers.
  • Each class includes warm ups, sun salutations, standing postures and cool down
  • How to use props to modify or enhance benefits of each asana.
  • Technique, biomechanics, and alignment at the forefront
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Improve strength, balance, flexibility, and proprioception
  • Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
  • Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
  • Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

FIND IT FIRST IN CHAIR POSE

One of the most common cues we might hear for Chair pose in a yoga class is to “lengthen your spine”.  It’s not often that we might be encouraged to find the natural curve in the spine, but once we implement the cues Matt offers, we quickly begin to understand the benefits.  Chair pose and others like it become more than a shape.  

When it comes to sciatic nerve pain Matt suggests we find the natural curve of the spine in efforts to support the strengthening of the muscles that surround the nerve.   In today’s video, we learn how to execute an isometric contraction within the alignment of the natural curve of the spine, which helps the piriformis to activate the deep rotators of the glute muscles.  Matt teaches us that this is a great position so that we don’t experience compression of the nerve.

WATCH THE VIDEO

SCIATIC NERVE PAIN: FINDING THE NATURAL CURVE OF THE SPINE

CRESCENT POSE

What’s nice about this posture is that the lumbar is typically in a natural curve due to the positioning of the legs.  For sciatic nerve pain, Matt shows us how to apply a technique where we can strengthen the muscles of the buttocks of the front leg.  For this technique we ever so slightly draw the tailbone down (still maintaining the curve), while pressing the front heel down.  This again, ignites the glutes and deep rotators of the hips.  

One thing we need to be aware of is that we can too easily fall into the anterior tilt of the pelvis.  Yes, this places our body in the position of the natural curve, but it may not be in the “active” position required for support and strength in the lower back.  To remedy this, Matt demonstrates a lift though the abdominals and a little extra engagement through the glutes.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

CHECK THE PRIFORMIS

In pigeon pose, we create a deep stretch in the piriformis, as it lengthens in deep hip flexion. However, Matt demonstrates how to re-engage these muscles for more control. He does this by pressing the front knee down and dragging it back, while pulling the back knee towards the front knee.  To deepen this engagement, he rises slightly, creating buoyancy in the pose—pulling up out of passive flexibility and contracting the hip muscles. Since the back leg naturally creates a lumbar curve, there’s already a built-in lift. Adding a pulsing movement wakes up the deep glute muscles, training fast-twitch fibers for better stability. This approach transforms pigeon from a passive stretch into a dynamic, strength-building pose.  Once again, this is all in support of cultivating a strong, healthy environment to deter the possibility of sciatic nerve pain.

    300 hour teacher training online

    300 HOUR ONLINE TEACHER TRAINING

    GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

    • Get 500 hour certified
    • Learn anatomy, biomechanics, asana techniques
    • Expand your teaching skills
    • Masterful sequencing and verbal delivery
    • Learn meditation and breathwork techniques
    • Transformative tools: theming, dharma talks, satsang

    FROM COMPRESSION TO CONTROL

    Sciatic nerve pain can be frustrating and persistent, but through exploration and intentional muscle activation, we can work toward relief and prevention. Instead of passively stretching, Matt’s approach encourages us to engage, stabilize, and strengthen the muscles surrounding the sciatic nerve. From Chair pose to Pigeon, we shift from simply finding shapes to actively supporting our bodies. By maintaining the natural curve of the spine, strengthening the glutes, and creating muscular balance, we reduce the risk of compression and irritation. It’s more about control, resilience, and finding strength within movement. With these tools, we can move with greater ease, keep the sciatic nerve happy, and step onto and off of our mats with more confidence.

    There’s still time to register for lifetime access to Matt’s current online immersion called Therapeutics.  Dive deeper into the understanding of pain paired with solutions in this 10 class immersion.

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

    The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

    Article by Trish Curling

    Video Extracted From: Therapeutics Immersion

    lotus pose online yoga classes

    ONLINE ANATOMY COURSE

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

    Continue Learning

    Redefine Chaturanga

    Redefine Chaturanga

    Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

    read more
    Tight Hips

    Tight Hips

    Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

    read more
    Retraction Of The Scapula

    Retraction Of The Scapula

    Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

    read more
    Conquering Compass Pose

    Conquering Compass Pose

    Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

    read more
    Leg Over Head Pose

    Leg Over Head Pose

    Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

    read more
    Spanda In Backbends

    Spanda In Backbends

    Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

    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.

    The SI Joint

    The SI Joint

    alignment

    THE SI JOINT

    What is the SI Joint? To understand what it is, we must discuss all that surrounds it.  First, the Sacrum is a triangular-like shaped bone that sits between the two sides of the pelvis (the left Ilium and right Ilium).  Now each Ilium has the ability to move independently.  They are able to move because they are fused together by both the pubic symphysis (the joint where the pubic bone is located)  and the ligaments of the Sacroiliac joint.  There are two  sacroiliac (SI) joints, one on each side of the sacrum, connecting the spine to the pelvis and supporting weight transfer.  The SI joint acts like a shock absorber for the body. It provides stability while we walk, stand, and move. Though it has very little movement, when it becomes too tight or too loose, it can cause discomfort or pain in the lower back and hips.

    chromatic yoga 15 hour immersion

    THERAPEUTIC'S

    REGISTRATION NOW OPEN

    • 10 Chromatic Yoga practices with founder Matt Giordano
    • Full length 75 minute classes
    • Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
    • Highly informative and educational classes for both practitioners and teachers.
    • Each class includes warm ups, sun salutations, standing postures and cool down
    • How to use props to modify or enhance benefits of each asana.
    • Technique, biomechanics, and alignment at the forefront
    • 12 Continuing Education hours with Yoga Alliance
    • 12 Accredited Hours with the Chromatic School of Yoga
    • Step-by-Step instruction for increased accessibility
    • Improve strength, balance, flexibility, and proprioception
    • Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
    • Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
    • Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

    PROBLEMS THAT MAY ARISE

    When the sacroiliac (SI) joint becomes too loose or too rigid, it can lead to significant discomfort. One side of the pelvis may tilt forward (anterior) while the other tilts back (posterior), or one side may rotate inward while the other rotates outward. This imbalance can cause pelvic misalignment, leading to strain in the SI joint, especially when walking or completing other daily activities. Strengthening and activating the inner and outer hip muscles can help stabilize the joint and alleviate discomfort. However, we are all different, and finding the right approach requires mindful exploration. Within our yoga practice, we can experiment with different postures to discover what best supports SI joint stability. Gentle engagement, and a balance of mobility and strength are key to maintaining a healthy SI joint. With consistent practice, we can develop greater awareness of pelvic alignment and movement, helping to reduce pain and improve overall function.

    WATCH THE VIDEO

    THE SI JOINT: UNDERSTAND & IMPROVE THE IMBALANCES

    WORK ON THE OUTER HIPS

    When we strengthen the outer hip muscles, they can help to widen the SI joint by pulling the ilium away from the sacrum, providing space and potentially some relief.

    Table Top Drill

    Some of the most important cues in this drill are hugging the hip of the base leg in towards the midline.  It’s not uncommon for the tendency to let the hip sag out to the side.  Also, Matt cues us specifically, to lift the other leg out to the side while leading with the foot and not the knee (helping to keep the shin parallel to the ground).  

    Ardha Chandrasana Drill

    In this drill, we are also lowering and lifting one leg. We are targeting Gluteus maximus, medius, minimus, and TFL.

    Again, it’s all about finding what works.  Not all movements and/or postures may be appropriate.  What is it that helps us reduce pain?  This is where the pursuit exists.

    200 Hour Online Teacher Training Certification

    200 HOUR ONLINE TEACHER TRAINING

    GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

    • Deepen your yoga practice
    • Build confidence speaking in front of groups in person and online
    • Learn foundational class structures and templates
    • Learn techniques for a wide range of yoga postures
    • Get certified and highly qualified to teach yoga
    • Yoga Alliance Globally Recognized Certification Program

    INNER & OUTER HIP DRILLS

    In the latter portion of today’s video, Matt takes us through different ways of exploring inner and outer thigh activation with a strap. Here are the main steps for each variation: 

    Variation I (Outer hips)

    1. Tie the strap around the mid-thigh
    2. Pull the legs apart
    3. Create an anterior tilt of the pelvis
    4. Alternate balancing on one foot while pulling the strap apart

    Variation II (Outer Hip & Inner Thigh)

    1.  Bend the knees while squeezing a block between the the calves
    2. Alternate balancing on one foot

    The standing leg will help to activate the outer hip muscles, while squeezing the block activates the inner thigh muscles (adductors).

    Variation III

    1.  Tie the strap around mid-thigh
    2. Pull the strap apart (from the backs of the legs)
    3. Walk without rotating legs
    4. Walk forward and backward

    Activating the inner thighs can help to stabilize the pelvis when we walk.  It may also help to level out the pelvis.

      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

      TO BE, OR NOT TO BE BALANCED

      It’s nice to imagine this perfect equilibrium within our bodies, but the truth is, we may never achieve that.  This fact is perfectly alright. Perhaps a better goal is understanding.  If we understand how to properly navigate and explore drills and asana that work best for our bodies, then we actually will find more “balance” in our everyday lives.

      Diving deeper into this idea is available in Matt’s current online Therapeutics Immersion.  Register now to get lifetime access to the plethora of knowledge Matt shares about pain, injury, discomfort, and most importantly, about how to traverse through these challenges.

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

      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

      Article by Trish Curling

      Video Extracted From: Therapeutics Immersion

      lotus pose online yoga classes

      ONLINE ANATOMY COURSE

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

      Continue Learning

      Redefine Chaturanga

      Redefine Chaturanga

      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

      read more
      Tight Hips

      Tight Hips

      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

      read more
      Retraction Of The Scapula

      Retraction Of The Scapula

      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

      read more
      Conquering Compass Pose

      Conquering Compass Pose

      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

      read more
      Leg Over Head Pose

      Leg Over Head Pose

      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

      read more
      Spanda In Backbends

      Spanda In Backbends

      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

      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.

      Target The Hip Joint

      Target The Hip Joint

      alignment

      TARGET THE HIP JOINT

      Unlike the hip joint, the movement available at the knee is primarily meant for flexion and extension.  When we engage in hip opening postures in our yoga practice, there can be a great impact on both the hip and the knee.  This will depend on many factors of course, so we must consider our individual situations and/or conditions in these areas.  In order to avoid injury, direction from our healthcare practitioners takes priority before we can consider exploring on the yoga mat.  Intention and how we move can have a great impact on avoiding knee strain, pain and/or injury.  The postures and unique variations Matt shares in today’s video are practical and easily implemented.  It’s all about how we move and target the hip joint that will reduce the negative impact that may occur in the knee.

      chromatic yoga 15 hour immersion

      THERAPEUTIC'S

      REGISTRATION NOW OPEN

      • 10 Chromatic Yoga practices with founder Matt Giordano
      • Full length 75 minute classes
      • Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
      • Highly informative and educational classes for both practitioners and teachers.
      • Each class includes warm ups, sun salutations, standing postures and cool down
      • How to use props to modify or enhance benefits of each asana.
      • Technique, biomechanics, and alignment at the forefront
      • 12 Continuing Education hours with Yoga Alliance
      • 12 Accredited Hours with the Chromatic School of Yoga
      • Step-by-Step instruction for increased accessibility
      • Improve strength, balance, flexibility, and proprioception
      • Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
      • Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
      • Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

      LIZARD POSE EXERCISE

      Hip opening requires external rotation at the hip joint.  In Lizard pose, it’s easy to think about initiating this movement from the knee, but this is where it can go wrong for some of us.  In the demonstration, Matt cues us to flex the foot and then rotate the shin and thigh together as a unit.  In this Lizard pose exercise we are rotating inward and outward, which provides lots of practice and opportunity to move as a unit.  This may reduce the chance of any strain on the ligaments of the knee.  He clarifies that it doesn’t mean that if it does not move as a unit that there will in fact be strain or pain, but it’s the exploration of this movement that may prevent or assist in the reduction of strain.  When we move like this, it’s actually encouraging the muscles of the inner thigh to turn on, which means that when we strengthen, we encourage more available movement.

      WATCH THE VIDEO

      TARGET THE HIP JOINT: REDUCE STRAIN IN THE KNEES

      “COUNTERTOP” PIGEON

      This variation of Pigeon pose is great because it offers less flexion at the hip joint.  When there is more joint space, it eases up on the potential compression.  In the video demonstration, the shin is facing the same direction as the toes.  On the yoga mat in a more “traditional position” the pressure is put on the foot to medially rotate the shin, this is where we can experience more pressure on the inside of the knee or more strain on the outside.  Of course we can add or back away from any amount of hip flexion by draping forward.  Exploring like this can help us to understand where and when we are feeling more sensation at any given moment.  We can use a countertop, but what we see in the video is Matt’s use of a stool along with 2 yoga blocks.  Be creative and find what works.  This will get us thinking more about our own bodies and how to support our own practice.

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      200 HOUR ONLINE TEACHER TRAINING

      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

      • Deepen your yoga practice
      • Build confidence speaking in front of groups in person and online
      • Learn foundational class structures and templates
      • Learn techniques for a wide range of yoga postures
      • Get certified and highly qualified to teach yoga
      • Yoga Alliance Globally Recognized Certification Program

      MORE PIGEON VARIATIONS

      Kneeling On A Chair

      So what more can we do?  If it’s too much to open the hip at standing level height, then this may be a better option.  Here, Matt demonstrates how we can both deepen and vary the stretch.  Changing the direction of where we lean over the front leg offers a deep stretch in different locations of the hip

      Pigeon With A Block

      When using a block for support in pigeon pose, it’s common that the block is placed under the buttock of the front leg for support, but we can actually encourage deeper range and better mobility of the hip joint by placing the block underneath the shin of the front leg.  

      The 2 key actions here are pushing the inner thigh down and out to the side, so that the thigh bone goes into deeper external rotation which shortens the tissues on the outer knee, again with the intention of reducing strain.

        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

        WHAT’S THE POINT?

        So, what’s the point of all of this exploration? The point is we can be more of an active participant in our own healing.  Injury and pain are never fun or ideal, but what they can offer is an opportunity to learn more about how our bodies work and respond to different actions. Taking the time to do things like add and/or remove various props, engage in self adjustments, deepen or back away from stretch sensation while adding more strength, can all contribute to the reduction of pain in a given posture.  The variations explored today can actually provide what we desire in hip opening postures (increased mobility along with stability).

        Register for Matt’s current onlineTherapeutics immersion to uncover more possibilities when dealing with pain.

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

        The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

        Article by Trish Curling

        Video Extracted From: Therapeutics Immersion

        lotus pose online yoga classes

        ONLINE ANATOMY COURSE

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

        Continue Learning

        Redefine Chaturanga

        Redefine Chaturanga

        Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

        read more
        Tight Hips

        Tight Hips

        Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

        read more
        Retraction Of The Scapula

        Retraction Of The Scapula

        Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

        read more
        Conquering Compass Pose

        Conquering Compass Pose

        Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

        read more
        Leg Over Head Pose

        Leg Over Head Pose

        Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

        read more
        Spanda In Backbends

        Spanda In Backbends

        Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

        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.

        Nurture The Neck

        Nurture The Neck

        alignment

        NURTURE THE NECK

        The neck is not often the shining star of our yoga practice, yet it is an integral part.  Too often, we may only offer more attention if we’re feeling pain in a particular posture.  It’s important however, for us to be proactive in how we work with the neck (cervical spine) in our yoga practice, both for our healing and prevention of any possible pain and/or limitation with rotation or overall mobility.

        Throughout each day, a great number of us find ourselves in a postural position that’s not quite favourable to encourage the maintenance of healthy alignment, movement, and rotation in the neck.  

        Matt offers a pathway of understanding first through anatomy, and then how we can best apply specific techniques and actions that will strengthen, minimize injury or pain and encourage mobility.

        chromatic yoga 15 hour immersion

        THERAPEUTIC'S

        REGISTRATION NOW OPEN

        • 10 Chromatic Yoga practices with founder Matt Giordano
        • Full length 75 minute classes
        • Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
        • Highly informative and educational classes for both practitioners and teachers.
        • Each class includes warm ups, sun salutations, standing postures and cool down
        • How to use props to modify or enhance benefits of each asana.
        • Technique, biomechanics, and alignment at the forefront
        • 12 Continuing Education hours with Yoga Alliance
        • 12 Accredited Hours with the Chromatic School of Yoga
        • Step-by-Step instruction for increased accessibility
        • Improve strength, balance, flexibility, and proprioception
        • Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
        • Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
        • Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

        ANATOMY

        In order to offset the frontal position we often find ourselves in from daily habits, Matt stresses that we must attend to the back neck muscles.  The Splenius Capitis muscles are diagonally oriented from the middle of the back, up to the neck.  They create lateral flexion, spinal extension, and for rotation.  The Sternocleidomastoid (SCM) muscles work in conjunction with the Splenius Capitis muscles.  The SCM is situated in the front of the neck that attaches to the collarbone.  It also connects at the sternum in the front and the mastoid process (at the back side of the skull).  In rotation, the right SCM will shorten and turn our head to the left and the left Splenius Capitis participates by also turning our head to the left.  Understanding this means that we must be intentional about our positioning, alignment, and actions within that alignment.  There are other muscles that participate, however being able to palpate these larger tissues is helpful in being closer to knowing if we feel a change in sensation within the area of the neck.

        WATCH THE VIDEO

        NURTURE THE NECK: TECHNIQUES TO ACTIVATE & ROTATE

        ALIGNMENT CHECK

        Just because we may have more “optimal positions” for the neck, it doesn’t mean that we should or will be in those positions all of the time.  This is why we must be intentional.  We should be consistently mindful to nurture the neck by exploring a position where the skull sits more “on top” of the spine more often in daily lives and on the yoga mat.  Implementing this habit along with techniques will remind us to be in these more “optimal positions” more often.  By just pulling the head back alone, it will take some of the stress off of the SCM and start to wake up the Splenius Capitis muscles in the back of the neck. 

        200 Hour Online Teacher Training Certification

        200 HOUR ONLINE TEACHER TRAINING

        GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

        • Deepen your yoga practice
        • Build confidence speaking in front of groups in person and online
        • Learn foundational class structures and templates
        • Learn techniques for a wide range of yoga postures
        • Get certified and highly qualified to teach yoga
        • Yoga Alliance Globally Recognized Certification Program

        TAKE THESE ACTIONS

        Now, there’s more than just pulling the head back alone.  That’s just one of the 2 key actions.  For rotation of course, we are turning our heads.  Knowing the anatomy will of course help us to know if we are “doing it properly”, which means when in this position, it feels strong and supportive.  The muscles will be activated, therefore working to strengthen.  Keep in mind, the SCM may always feel as though it is working, but just because it feels taut, doesn’t mean that it is strong.  The SCM may be activated, but taking the actions to create a more equilateral distribution of work and activation will support our quest to actually strengthen the neck to reduce the chances of pain or injury.

          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

          POSTURE OPPORTUNITIES

          Warrior II

          Warrior II is a great place to start.  He demonstrates how to use a supportive hand behind the skull like a “self adjustment” in order to get automatic feedback about how we are aligning.  We learn to consistently lift and lengthen through the back of the neck.

          Against The Wall

          This drill takes those 2 actions (lift and lengthen) to the wall.  This time, our whole back body is pressed against the wall, providing even more feedback and information about where we are in space when we come away from this support.

          Half Moon

          There’s more at stake in Half Moon pose, because we are now adding the element of balance.  It tests our ability to maintain the alignment and actions in a new plane

          Incorporating techniques like this will undoubtedly over time, work to adjust our daily habits.  This can ultimately help to mitigate pain and hopefully keep more serious injury at bay.

          Matt’s upcoming 10 class online immersion Therapeutics will do a deeper dive into techniques that will enhance our ability to move with more ease.

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

          The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

          Article by Trish Curling

          Video Extracted From: Twists & Folds Immersion

          lotus pose online yoga classes

          ONLINE ANATOMY COURSE

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

          Continue Learning

          Redefine Chaturanga

          Redefine Chaturanga

          Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

          read more
          Tight Hips

          Tight Hips

          Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

          read more
          Retraction Of The Scapula

          Retraction Of The Scapula

          Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

          read more
          Conquering Compass Pose

          Conquering Compass Pose

          Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

          read more
          Leg Over Head Pose

          Leg Over Head Pose

          Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

          read more
          Spanda In Backbends

          Spanda In Backbends

          Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

          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.

          Reduce Hip Injuries

          Reduce Hip Injuries

          mobility

          REDUCE HIP INJURIES

          The hip joint carries a great deal of responsibility.  It supports many of our key movements in our daily lives.  With all of its responsibility and involvement with how we move, it can act as a protector, while still being vulnerable to injury.  Now, there’s no way to prevent injury, it’s inevitable. We’re susceptible to injury if we’re extremely active, but this is also true if we tend to be more sedentary.  This is why mobility is important.  Robust hip mobility and range of motion help to maintain the health of the muscles that surround the pelvis and the hip joint.  This means it’s imperative that we engage in drills and exercises that promote hip mobility.   If we’re fortunate enough to engage in these movements, we can strengthen these areas, which may help to reduce hip injuries.

          chromatic yoga 15 hour immersion

          THERAPEUTIC'S

          REGISTRATION NOW OPEN

          • 10 Chromatic Yoga practices with founder Matt Giordano
          • Full length 75 minute classes
          • Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
          • Highly informative and educational classes for both practitioners and teachers.
          • Each class includes warm ups, sun salutations, standing postures and cool down
          • How to use props to modify or enhance benefits of each asana.
          • Technique, biomechanics, and alignment at the forefront
          • 12 Continuing Education hours with Yoga Alliance
          • 12 Accredited Hours with the Chromatic School of Yoga
          • Step-by-Step instruction for increased accessibility
          • Improve strength, balance, flexibility, and proprioception
          • Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
          • Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
          • Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

          WHAT IS HIP MOBILITY?

          Hip mobility is typically described as how well we can move the hip joints in multiple directions.  When we practice with Matt, we get a more comprehensive definition. He describes it as more than just flexibility.  It’s the harmonious balance between strength and movement control. It involves the muscles surrounding the pelvis and hip joints working together to support functional movement. Mobility is the ability not only to create movement but also to stabilize and prevent unnecessary motion. In yoga, this comes to life in static postures where we can practice contracting and engaging specific muscles, while also developing the ability to release those contractions when needed. By focusing on both strength and flexibility, we cultivate a more functional range of motion in the hips, enhancing stability and fluidity in our practice and daily life.  When we understand this, we can see how we can help to reduce hip injuries.

          WATCH THE VIDEO

          REDUCE HIP INJURIES: 5 DRILLS TO INCREASE STABILITY & STRENGTH

          INNER THIGH BLOCK DRILLS

          Although there are numerous muscles to consider when it comes to reducing hip injuries, today’s clip focuses on what we can do to strengthen the adductors.  

          Standing Inner Thigh Drill

          This first drill helps us to recognize the activation sensation of the adductors, while also easing us into building strength.  The block is placed between the shins.  While internally rotating the thighs, we squeeze the block between the legs.  We then alternate between lifting one leg at a time.

          Two Blocks At The Wall

          In this drill, we place two blocks between the shin or thigh and a wall, far enough that we’re not leaning on the wall but close enough for our thigh to touch the block. Next, we squeeze the leg across the midline to press the block into the wall, activating the adductors, including the pectineus, which also functions as a hip flexor. In the video, Matt also demonstrates how we can increase the intensity of this drill.  

          Bend & Extend

          Similar to the last drill we set up in the same position, this time with one block.  Different from the last drill, movement occurs by bending and straightening at the knee.

          200 Hour Online Teacher Training Certification

          200 HOUR ONLINE TEACHER TRAINING

          GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

          • Deepen your yoga practice
          • Build confidence speaking in front of groups in person and online
          • Learn foundational class structures and templates
          • Learn techniques for a wide range of yoga postures
          • Get certified and highly qualified to teach yoga
          • Yoga Alliance Globally Recognized Certification Program

          INSIDE PLANK

          This drill is called “Inside Plank” because of the focus on the inner thighs.  It’s a powerful way to activate the adductors while building hip stability, which is essential when it comes to the desire to reduce hip injuries.   

          In this drill, we start by pressing the sole of your back foot firmly into the ground; this action will naturally lift our hips higher, engaging the adductors to create the movement. We attempt to keep our pelvis close to a 90-degree position to maintain proper alignment and maximize muscle activation while lifting and lowering the bottom leg. For added strength and control, Matt demonstrates that we can hold the position briefly before releasing, focusing on maintaining steady engagement throughout. This drill not only strengthens the inner thighs but also improves overall hip functionality.

            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

            STRENGTH OVER FLEXIBILITY

            Unfortunately, it’s not uncommon for the adductors to be excluded from the conversation when it comes to strengthening muscles in our yoga practice.  At closer examination, we do however have many opportunities to strengthen this muscle group.  

            In the last drill which might be referred to as “Standing Leg Slides” We set up in a Warrior II like position with one static foot on the mat and the other on the floor outside of the mat (it’s helpful to wear socks).  Using the adductors, we slide one leg in and out while pressing down through the feet and focusing on squeezing the legs towards one another for adductor activation.  In the video, Matt demonstrates the importance of a modest stance, in order to reduce the chance of putting strain on the knee.

            While we can’t completely avoid injury, incorporating strengthening and stability drills into our routine significantly reduces the risk of hip injuries. Good hip mobility, which encompasses balancing range of motion with control, is key to moving freely and confidently. By improving our ability to both create and stop movement, we build resilience in our hips, protecting them during our yoga practice and everyday movement.

            Matt’s next online immersion Therapeutics will provide us with an extensive toolkit to reduce hip injuries. Register here today.

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

            The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

            Article by Trish Curling

            Video Extracted From: Hip Mobility Immersion

            lotus pose online yoga classes

            ONLINE ANATOMY COURSE

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

            Continue Learning

            Redefine Chaturanga

            Redefine Chaturanga

            Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

            read more
            Tight Hips

            Tight Hips

            Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

            read more
            Retraction Of The Scapula

            Retraction Of The Scapula

            Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

            read more
            Conquering Compass Pose

            Conquering Compass Pose

            Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

            read more
            Leg Over Head Pose

            Leg Over Head Pose

            Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

            read more
            Spanda In Backbends

            Spanda In Backbends

            Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

            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.

            Flying Pigeon Variations

            Flying Pigeon Variations

            eka pada galavasana

            FLYING PIGEON VARIATIONS

            When we think of different variations of postures, it’s easy to think that we should practice either “this on, or that one”.  What we may not entertain is the magnitude of focus we must place on the “in-between”.  We may not consider the thread that ties the variations together. The truth is, we must consider it all.  The way that Matt teaches Flying Pigeon variations, offers us the perfect formula to understand how to progress from one step to the next, afterall, this is the essence of Chromatic yoga.  We gain a deeper understanding of how to both master the “in-between” and the variations themselves.  The 2 Flying Pigeon variations Matt demonstrates in today’s video are joined together by what he calls “Variation 1.2” ; it’s the bridge that creates a more seamless connection.  Let’s examine the path that outlines the actions towards success in this arm balance.

            chromatic yoga 15 hour immersion

            HANDSTAND AND ARM BALANCES

            REGISTRATION NOW OPEN

            • 10 Chromatic Yoga practices with founder Matt Giordano
            • Full length 75 minute classes
            • Each Yoga class includes handstand drills and 1 arm balance breakdown
            • Each class includes warm ups, sun salutations, standing postures and preparatory postures for the selected arm balance of the day
            • Improve your body awareness and advance your practice
            • Technique, biomechanics, and alignment at the forefront
            • 12 Continuing Education hours with Yoga Alliance
            • 12 Accredited Hours with the Chromatic School of Yoga
            • Step-by-Step instruction for increased accessibility
            • Improve strength, balance, flexibility, and proprioception
            • Appropriate variations and modifications for all levels

            START WITH THE HIPS

            Before we even tackle the variations, we must prepare the body.  Flying Pigeon variations will of course require both hip opening and hip strength.  

            The first preparation we see in the video is a hip stretch.  In this preparation, we set up with a similar position to chair pose, except that we create a “figure 4” with one leg, patterning what the posture looks like (having one shin parallel to the front of the mat.   If we want to reap the benefits of the hip stretch, three of the key actions are anterior tilt of the pelvis, sending the hips back, and bending deeply at the knee of the standing leg, which is where the stretch is going to happen.  Matt also demonstrates how we may deepen this stretch.  He does this by taking the hand opposite to the heel of the foot that’s crossed over and gently pushing further.

            WATCH THE VIDEO

            FLYING PIGEON VARIATIONS: THE PRECISION PATH TO ARM BALANCE SUCCESS

            ACTIVE PIGEON POSE

            In active Pigeon pose, we nurture both flexibility and strength.  The posture calls for the shin of the front leg to be more parallel to the front of the mat once again. This time however, instead of a passive stretch, Matt teaches us to actively press down through the front shin while pulling the back knee towards the front of the mat.  We’ll see later how that latter action lends well to Flying Pigeon 1, due to the positioning of the back leg towards the chest.  What we cultivate is activation of the buttock muscles (from pressing the shin down) and hip flexor activation (pulling the back knee forward and slightly downward).  If we are hypermobile in the hips, it’s imperative that we implement strengthening techniques like these ones in order to create the stability that’s also required for Flying Pigeon variations.

            200 Hour Online Teacher Training Certification

            200 HOUR ONLINE TEACHER TRAINING

            GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

            • Deepen your yoga practice
            • Build confidence speaking in front of groups in person and online
            • Learn foundational class structures and templates
            • Learn techniques for a wide range of yoga postures
            • Get certified and highly qualified to teach yoga
            • Yoga Alliance Globally Recognized Certification Program

            FLYING PIGEON 1 & 2

            Flying Pigeon 1

            In this variation, Matt places a block under the foot of the leg that provides support and balance until it potentially lifts up and away from the block.  Now, understanding what is good for your own body and practice at a given time means that we can keep that foot down as we learn more forward into the posture.  Why would this be a good option?  It’s possible that we are not ready to balance, either due to fear, or maybe it’s that we need to stay there to continue to develop more strength in the wrists (which can also reduce fear because the body is more ready to handle the weight).  If we lift the leg up and pull the knee into the chest, then we are also utilizing the hip flexor strength we’ve cultivated.

            Flying Pigeon 2

            In this “next step” we lean more forward in order to take the leg higher.  Before we extend it with the intention of straightening it out, we can execute the “Flying Pigeon 1.2” as Matt referred to it in the full class.  This means pulling the heel in towards the buttocks.  It’s almost like a little extra stop before our next destination.

              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

              DON’T DISMISS THE IN-BETWEEN

              Matt emphasizes that it’s not necessarily a clear jump from one variation to the next.  Yes we establish a foundation, but we must also investigate the actions we can work on and develop between each variation.  The roadmap between two variations may call for a few twists and turns before we execute the “final stage”.  As Matt says in the clip, extending the leg straight out requires a tremendous amount of strength in the gripping of the ground and leaning forward.  

              In Chromatic Yoga, we learn to take a bite size approach.  We go through each step with intention, curiosity, and a thirst for knowledge that always leads us to our highest potential.

              Register for Matt’s current online immersion Handstand & Arm Balances to dive deeper into this understanding.

              If you are striving to develop these practices for yourself, but also have a calling to teach, the  next round of Matt’s online 200 & 300 Teacher Trainings begin in February.  Secure your spot today!

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

              The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

              Article by Trish Curling

              Video Extracted From: Handstand And Arm Balances

              lotus pose online yoga classes

              ONLINE ANATOMY COURSE

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

              Continue Learning

              Redefine Chaturanga

              Redefine Chaturanga

              Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

              read more
              Tight Hips

              Tight Hips

              Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

              read more
              Retraction Of The Scapula

              Retraction Of The Scapula

              Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

              read more
              Conquering Compass Pose

              Conquering Compass Pose

              Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

              read more
              Leg Over Head Pose

              Leg Over Head Pose

              Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

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              Spanda In Backbends

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              Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

              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.

              Crow Pose Drills

              Crow Pose Drills

              bakasana

              CROW POSE DRILLS

              If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial.  When we achieve this, not only will we find more confidence and comfort in executing the posture, but we’ll also be able to utilize this new knowledge and patterning to assist in the weight transfer that is imperative for a posture like Handstand.  This of course doesn’t happen overnight.  Establishing discipline and the right training ground will inform our experience.  Implementing Crow pose drills into our practice is an excellent step.  It’s not just about doing random drills we come across online or anywhere else, but it’s always about being intentional.  The Crow pose drills Matt shares come from a lifetime of dedication and research in understanding the human body (anatomy and biomechanics), and arguably more importantly, the human psyche.

              chromatic yoga 15 hour immersion

              HANDSTAND AND ARM BALANCES

              REGISTRATION NOW OPEN

              • 10 Chromatic Yoga practices with founder Matt Giordano
              • Full length 75 minute classes
              • Each Yoga class includes handstand drills and 1 arm balance breakdown
              • Each class includes warm ups, sun salutations, standing postures and preparatory postures for the selected arm balance of the day
              • Improve your body awareness and advance your practice
              • Technique, biomechanics, and alignment at the forefront
              • 12 Continuing Education hours with Yoga Alliance
              • 12 Accredited Hours with the Chromatic School of Yoga
              • Step-by-Step instruction for increased accessibility
              • Improve strength, balance, flexibility, and proprioception
              • Appropriate variations and modifications for all levels

              HANDSTAND CROW DRILL

              The first Crow pose drill Matt shares, shows us how to explore the shifting of weight, in the posture. We’re not meant to balance here.  It can be scary to think about falling in Crow if we can’t find our balance.  After the demonstration of this drill in the full class, Matt discusses how we can train ourselves psychologically to overcome our fear by actually holding ourselves back from attempting to balance.  This removes the temptation to go overboard and then ultimately end up falling, which is the very thing we fear.

              That first drill is a great precursor to the second drill which is a “Handstand” Crow drill.  Again, if we’re scared to balance, it’s great because we go from the bottom up (our head on the ground and then push away).  This also serves to strengthen the flexors of the wrist, which is essential for Handstand.

              WATCH THE VIDEO

              CROW POSE DRILLS: THE KEYS TO BALANCING YOUR WEIGHT

              LEAPFROG DRILL

              Hollow Body Hops are a great building block that can be implemented as an extension from Matt’s Handstand Prep position #1.  What we improve upon here is our ability to shift our weight more into the hands and away from our feet and hips.  In fact, we pop off of the feet and start to create a longer hold of balanced weight into the hands.

              Here, we place our hands more forward than we would in Handstand Prep #1.  Instead of just lifting the heels we do a slight hop off of the feet to propel ourselves more forward in order to bring the feet closer between the hands once again.

              In the video Matt demonstrates how to go both forward and backwards in these hops.

              200 Hour Online Teacher Training Certification

              200 HOUR ONLINE TEACHER TRAINING

              GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

              • Deepen your yoga practice
              • Build confidence speaking in front of groups in person and online
              • Learn foundational class structures and templates
              • Learn techniques for a wide range of yoga postures
              • Get certified and highly qualified to teach yoga
              • Yoga Alliance Globally Recognized Certification Program

              START FROM THE BOTTOM

              An effective way to find balance in Crow pose and to understand where the weight shift needs to occur, is to start from the bottom.  Having explored it in the previous Handstand Crow pose drill is helpful in now attempting to cultivate more control in this approach.

              Matt demonstrates it in two ways.  In the first, we have the support of a cushion underneath the head and the next, we remove the cushion/bolster.  The latter of course comes with more confidence and may take some time.  One of the keys to finding our way up to balance is actively pulling the pubic bone and solar plexus together.  This will help to flex the spine to achieve the desired shape and of course will help to pull ourselves up from the headstand position into Crow.

                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

                YOUR PATH, YOUR WAY

                It’s in our nature to resist challenge, but it’s also in our nature to pursue reward and pleasure.  Now, this doesn’t necessarily mean that when we achieve arm balances like Crow pose or even Handstand that it is the only reward.  It’s the road in “pursuit” of these postures where we truly achieve reward.  When we cultivate the ability to discern what our own path is, what comes is a strong sense of accomplishment and reward.  We may never “achieve” Crow pose or Handstand, but what we achieve is a healthier sense of self.  We’ve contributed to strength in body and mind.  Within the exploration of these drills we develop strength.  The exploration formulates the path and provides direction. 

                Matt’s current online immersion Handstand and Arm Balances is the perfect step towards the achievement of our highest potential.

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

                The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                Article by Trish Curling

                Video Extracted From: Handstand And Arm Balances

                lotus pose online yoga classes

                ONLINE ANATOMY COURSE

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

                Continue Learning

                Redefine Chaturanga

                Redefine Chaturanga

                Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                read more
                Tight Hips

                Tight Hips

                Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                read more
                Retraction Of The Scapula

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                Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                read more
                Conquering Compass Pose

                Conquering Compass Pose

                Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                read more
                Leg Over Head Pose

                Leg Over Head Pose

                Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                read more
                Spanda In Backbends

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                Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                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.

                Inversion Journey

                Inversion Journey

                adho mukha vrksasana

                INVERSION JOURNEY

                In the previous blog, Inversion Success: Alignment, Drills & Preparation,  I talked about how Matt provides the education and keys to building a solid foundation to execute handstands.  What we must understand is that our inversion journey continues.  Building upon the foundation and continuing to practice and refine never ends.  We are either working to maintain and/or build the musculature, strength, balance, and flexibility to fulfill what’s required of a straight handstand.  If we’re ready to put in the work and build upon what we’ve already established as a good base, then the drills and skills Matt demonstrates today will only take our inversion journey further and amplify our experience and ability.

                chromatic yoga 15 hour immersion

                HANDSTAND AND ARM BALANCES

                REGISTRATION NOW OPEN

                • 10 Chromatic Yoga practices with founder Matt Giordano
                • Full length 75 minute classes
                • Each Yoga class includes handstand drills and 1 arm balance breakdown
                • Each class includes warm ups, sun salutations, standing postures and preparatory postures for the selected arm balance of the day
                • Improve your body awareness and advance your practice
                • Technique, biomechanics, and alignment at the forefront
                • 12 Continuing Education hours with Yoga Alliance
                • 12 Accredited Hours with the Chromatic School of Yoga
                • Step-by-Step instruction for increased accessibility
                • Improve strength, balance, flexibility, and proprioception
                • Appropriate variations and modifications for all levels

                DOWNWARD DOG PUSH UPS

                Downward Dog Push Ups check off so many things on the list of what’s required for handstand development.  In our inversion journey, it’s going to help to build upper body strength, more specifically in the shoulders, triceps, and forearms.

                Matt demonstrates 2 variations in today’s video.  In the first, we are in a more “traditional” Downward Dog position (both feet on the ground) and in the second, we are in a Three Legged Dog position which increases the weight of the movement.

                The unique thing about both variations is that it’s what we do through the wrists and the hands that intensifies this drill. When returning to a lengthened position from bent elbows, we lift the heel of the hands, then the head of the metacarpals, finally coming up to the fingertips.  At the top of the movement elbows are straight and shoulders are up towards the ears.

                WATCH THE VIDEO

                INVERSION JOURNEY: MASTERING ELEVATED HANDSTAND DRILLS

                HOLLOW BODY HOPS

                Hollow Body Hops are a great building block that can be implemented as an extension from Matt’s Handstand Prep position #1.  What we improve upon here is our ability to shift our weight more into the hands and away from our feet and hips.  In fact, we pop off of the feet and start to create a longer hold of balanced weight into the hands.

                Here, we place our hands more forward than we would in Handstand Prep #1.  Instead of just lifting the heels we do a slight hop off of the feet to propel ourselves more forward in order to bring the feet closer between the hands once again.

                In the video Matt demonstrates how to go both forward and backwards in these hops.

                200 Hour Online Teacher Training Certification

                200 HOUR ONLINE TEACHER TRAINING

                GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                • Deepen your yoga practice
                • Build confidence speaking in front of groups in person and online
                • Learn foundational class structures and templates
                • Learn techniques for a wide range of yoga postures
                • Get certified and highly qualified to teach yoga
                • Yoga Alliance Globally Recognized Certification Program

                TUCK SWITCH & KICK SWITCH

                Tuck Switch

                Here we build upon Handstand Prep position #3.  Again, it’s more dynamic.  We are tucking one knee into the chest.  We continue to practice the shift of the weight into the hands while alternating the tuck into the chest of each leg.  Within this drill too, we can take a step back from the more active tuck switch by creating a smaller, slower switch of the feet.  Alternatively, just like the Hollow Body Hops, we can practice a longer hold.

                Kick Switch

                In Handstand Prep position #2, Matt teaches us how to set up an “L” shape in Handstand.  Just like the tuck switches, we are jumping off of one leg and landing with the other.  Instead of the tuck, both legs are extended in a lengthened position.

                  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

                  MASTERING GOING FORWARD

                  Mastering going forward is not only a neurological pattern we must etch into our bodies to create the physical shift of moving the weight out of our feet and into our hands in order to get upside down, but it’s also a mindset that can test us.

                  One of the best ways to refine our ability to master going forward into the hands is to utilize blocks.  In the video, Matt demonstrates the kick switches with blocks at his forearms.  Immediately we see how this positively impacts the alignment of the forearms, but also the domino effect of how it helps us to more effortlessly lift off of the feet.

                  As we move along in our inversion journey we must also master the mindset to go forward due to the frustration we can experience when we “hit a wall” (pun intended).  There is always an access point and a skill we can build to move onto the next step.

                  If you want to access the plethora of knowledge, drills, and techniques Matt shares in his classes, it’s not too late to register for his current 10 class online immersion: Handstand and Arm Balances.

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

                  The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                  Article by Trish Curling

                  Video Extracted From: 10 Day Handstand Program

                  lotus pose online yoga classes

                  ONLINE ANATOMY COURSE

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

                  Continue Learning

                  Redefine Chaturanga

                  Redefine Chaturanga

                  Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                  read more
                  Tight Hips

                  Tight Hips

                  Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                  read more
                  Retraction Of The Scapula

                  Retraction Of The Scapula

                  Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                  read more
                  Conquering Compass Pose

                  Conquering Compass Pose

                  Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                  read more
                  Leg Over Head Pose

                  Leg Over Head Pose

                  Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                  read more
                  Spanda In Backbends

                  Spanda In Backbends

                  Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                  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.

                  Inversion Success

                  Inversion Success

                  handstand

                  INVERSION SUCCESS

                  We all have different definitions of success.  Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a class.  We’re all engaging in the practice for our own reasons and in our own ways at any given stage of our lives.

                  If we are at a point where we are exploring inversions in our asana practice, there are many different ways we can perceive to have achieved inversion success.  What we actually acquire is knowledge, confidence, self awareness, and a solid physical foundation for the postures themselves, not to mention a stronger physical capacity for other activities off of the mat.  

                  An important aspect of inversion success is knowing exactly how to prepare.  In today’s video, Matt guides us through techniques and drills for a successful foundation in handstand. 

                  chromatic yoga 15 hour immersion

                  HANDSTAND AND ARM BALANCES

                  REGISTRATION NOW OPEN

                  • 10 Chromatic Yoga practices with founder Matt Giordano
                  • Full length 75 minute classes
                  • Each Yoga class includes handstand drills and 1 arm balance breakdown
                  • Each class includes warm ups, sun salutations, standing postures and preparatory postures for the selected arm balance of the day
                  • Improve your body awareness and advance your practice
                  • Technique, biomechanics, and alignment at the forefront
                  • 12 Continuing Education hours with Yoga Alliance
                  • 12 Accredited Hours with the Chromatic School of Yoga
                  • Step-by-Step instruction for increased accessibility
                  • Improve strength, balance, flexibility, and proprioception
                  • Appropriate variations and modifications for all levels

                  TAKE THE FIRST STEP

                  If we have a goal in mind, it’s no secret that we’ll never get there if we don’t take the first step.  For handstands, Matt teaches us how to get the proper vertical alignment of our forearms by using blocks as a guide. In his demonstration, he teaches us that we must get the weight out of our feet.  Shifting forward towards the hands will straighten the line of the forearms.

                  Now, it doesn’t stop there.  There are some specific actions we need to take if we are truly setting up inversion success.  After shifting our weight forward, we must grip our fingers into the ground, while the blocks stay in place as a guide.  Next, we lift our shoulders up towards the ears.  Finally, looking at the thighs or belly button while here, trains the body to access a more flexed position in the spine.  This is known as Handstand Preparation I.

                  WATCH THE VIDEO

                  INVERSION SUCCESS: ALIGNMENT, DRILLS & PREPARATION

                  SECOND STEP IN PREP

                  The next step in preparation for inversion success is a “Supported Warrior III drill”.  This particular drill adds the element of momentum.  Here, we get an opportunity to build on the previous foundation.  Since we are actively shifting our weight back & forth in this drill, we nurture the response in the body to be more automated in our implementation of the necessary actions. The pattern of gripping the fingers into the ground, aligning the forearms, straightening the elbows, and lifting the shoulders up to the ears each time we shift our weight forward  becomes more deeply ingrained.

                  This drill not only sharpens coordination but also fosters a sense of trust in our ability to catch and hold our weight as we prepare for inversion. Once this foundation feels solid, we can go even further.  

                  200 Hour Online Teacher Training Certification

                  200 HOUR ONLINE TEACHER TRAINING

                  GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                  • Deepen your yoga practice
                  • Build confidence speaking in front of groups in person and online
                  • Learn foundational class structures and templates
                  • Learn techniques for a wide range of yoga postures
                  • Get certified and highly qualified to teach yoga
                  • Yoga Alliance Globally Recognized Certification Program

                  TUCK IN

                  Next, Matt takes us through a seated drill designed to deepen our ability to create spinal flexion—an essential component in building the strength and awareness needed for handstand preparation and inversion success overall.

                  Matt explains that it’s the flexed position in this drill that teaches us how to do a straight handstand.  In the drill, we start off by tucking the knees in, flexing the spine for counter balance and sending one leg straight out at a time.  He then builds upon that by changing the direction of where we send the legs.  In the next stage, we kick one foot up to the sky at a time.

                  This progression not only strengthens the core and reinforces spinal awareness but also mimics the mechanics required to enter a controlled handstand. Once we’ve honed these movements, we’re ready to combine elements from Handstand Preparation 1 with the tucked positions from the drill. 

                    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

                    GET LIGHT

                    In the final demonstration for handstand preparation, we combine the elements and actions of each drill.  Here, we begin to tease the idea of almost lifting the legs up.  It’s not that the legs actually do lift off, but the idea is to get the leg that’s closest to the ground gets extremely light.

                    Once we’ve gone through the techniques and actions that are available to us in this process, we come to understand what our definition of inversion success truly is.  

                    To build upon these skills and become more masterful in your approach, register for Matt’s next online immersion Handstand & Arm Balances.

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

                    The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                    Article by Trish Curling

                    Video Extracted From: Revelation Immersion

                    lotus pose online yoga classes

                    ONLINE ANATOMY COURSE

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

                    Continue Learning

                    Redefine Chaturanga

                    Redefine Chaturanga

                    Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                    read more
                    Tight Hips

                    Tight Hips

                    Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                    read more
                    Retraction Of The Scapula

                    Retraction Of The Scapula

                    Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                    read more
                    Conquering Compass Pose

                    Conquering Compass Pose

                    Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                    read more
                    Leg Over Head Pose

                    Leg Over Head Pose

                    Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                    read more
                    Spanda In Backbends

                    Spanda In Backbends

                    Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                    read more

                    THE FREE TECHNIQUE PACK

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                    • the Technique Pack: 15 yoga pose breakdowns
                    • exclusive online course discounts
                    • exclusive blogs and videos
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                    Shoulder Secrets

                    Shoulder Secrets

                    bhujapidasana

                    SHOULDER SECRETS

                    When approaching arm balances, it’s not unusual to go straight to a focus on the wrists.  Having to bear our weight into the wrists while balancing our body weight can be an intimidating thought (especially if we don’t have the right tools or “secrets”) that assist in the reduction of strain and pressure.  Arm balance postures are much more layered than simply requiring strength in the wrists.  We can allow the shoulders to take on some of the responsibilities.  In today’s video, Matt demonstrates the key actions (“shoulder secrets”) that will help us to feel more in control and at ease in our arm balance postures.

                    chromatic yoga 15 hour immersion

                    HANDSTAND AND ARM BALANCES

                    REGISTRATION NOW OPEN

                    • 10 Chromatic Yoga practices with founder Matt Giordano
                    • Full length 75 minute classes
                    • Each Yoga class includes handstand drills and 1 arm balance breakdown
                    • Each class includes warm ups, sun salutations, standing postures and preparatory postures for the selected arm balance of the day
                    • Improve your body awareness and advance your practice
                    • Technique, biomechanics, and alignment at the forefront
                    • 12 Continuing Education hours with Yoga Alliance
                    • 12 Accredited Hours with the Chromatic School of Yoga
                    • Step-by-Step instruction for increased accessibility
                    • Improve strength, balance, flexibility, and proprioception
                    • Appropriate variations and modifications for all levels

                    POWER POINTS OF A POSTURE

                    Understanding the connection between our foundation and “power points” are the key to mastering poses. Matt goes into detail about in his online Pose Factory course.  

                    Our foundation is what’s in contact with the ground—feet in standing poses or hands in arm balances. The power point is the part of the torso closest to this foundation, acting as the source of strength. For arm balances, the power point is the shoulders, channeling energy from the ground through the arms. When practicing with Matt, we know that grip strength in our hands and wrists is important, but the real stability comes from an engaged shoulder girdle. Without this connection, the poses in today’s video may feel unstable or collapse. 

                    The shoulders serve as a bridge, channeling energy from our core to our foundation. By focusing on this connection, we transform our poses from shaky to steadfast, embodying both strength and grace.

                    WATCH THE VIDEO

                    SHOULDER SECRETS: CREATING STRENGTH & FREEDOM IN ARM BALANCES

                    TAKE THE WEIGHT OFF OF THE WRISTS

                    Supporting our wrists in arm balances begins with activating our shoulders. Matt teaches us that the key is to focus on the protraction of the scapula, the “shoulder secret”in today’s arm balances.  It’s the primary action that significantly reduces strain on the wrists. Protraction along with flexion of the spine, creates a powerful connection from the shoulder girdle to our hands. This not only makes the wrists feel lighter but also builds strength and stability in arm balances. While some arm balances demand more wrist strength, we learn to rely more on the shoulders in the arm balances from today’s video. Engaging the shoulders effectively transforms the balance of effort, making them feel more accessible and sustainable. With mindful activation, our wrists no longer bear the brunt of the work, and the power of our shoulder girdle supports us in finding ease and strength in these postures.

                    200 Hour Online Teacher Training Certification

                    200 HOUR ONLINE TEACHER TRAINING

                    GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                    • Deepen your yoga practice
                    • Build confidence speaking in front of groups in person and online
                    • Learn foundational class structures and templates
                    • Learn techniques for a wide range of yoga postures
                    • Get certified and highly qualified to teach yoga
                    • Yoga Alliance Globally Recognized Certification Program

                    SHOULDER PRESSING POSE ON BLOCKS

                    While Matt demonstrates access to Shoulder Pressing Pose (Bhujapidasana) in the video, we learn exactly how and when to employ the action in the “power point” (protraction of the scapula).  For greater access, he utilizes blocks.  Here are the steps:

                    1.  Slide 2 yoga blocks between wide feet
                    2. Bend the knees and flex the spine
                    3. Slide the blocks wide (behind the heels)
                    4. Sit onto bent elbows
                    5. Lift the heels up and point the feet
                    6. Push the shoulder blades apart
                    7. Flex the spine
                    8. Squeeze the legs in

                    It’s right after step 5, that if we don’t create protraction of the shoulder blades, we will get heavy in the wrists.

                    Armed with our shoulder secrets and the foundation from Shoulder Pressing Pose, Matt then demonstrates how we can gain more access to Firefly Pose.

                      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

                      EFFORT WITH EASE

                      Arm balances embody the dance between effort and ease, where strength meets freedom.  True stability comes from engaging the shoulders and harnessing their power, allowing the wrists and hands to feel light and supported.  This balance of activation and release creates a pose that feels both grounded and expansive.  Effort lies in the mindful protraction of the scapula and the alignment of the body, while ease comes from trusting the connection between our foundation and our power point.  When shoulders and wrists work in harmony, the pose transforms from a struggle into a flow, giving us the freedom to explore the strength within our bodies.   As we explore these principles in arm balances, the struggle fades, leaving behind a practice that embodies strength, confidence, and lightness. 

                      With Matt’s guidance, we can embrace this balance and experience the joy of mastering effort with ease.

                      Register for Matt’s January 2025 online immersion Handstand & Arm Balances for a deeper dive and greater access into balance postures.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Revelation Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

                      Retraction Of The Scapula

                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      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.

                      Twist Power

                      Twist Power

                      parsva bakasana

                      TWIST POWER

                      It’s interesting what unfolds along our journey with our yoga practice.  As we grow, learn, and begin to understand more about ourselves things change, we change.  Not only do we learn so many things along the way, but in the yoga practice, we also learn to “unlearn” a great deal.

                      Our approach to twist postures is not separate from this idea.  Engaging with twists often looks like a rotation in the spine, potentially without a great deal of thought.  We move into the shape based on our individual mobility, not necessarily understanding that we can be much more of an active participant in order to increase our “twist power”.

                      With more education, we begin to unlearn the twist patterns and processes we typically engage in and begin to add in the element of strength in order to increase our spinal mobility and unleash our twist power.

                      chromatic yoga 15 hour immersion

                      REVELATION

                      REGISTRATION NOW OPEN

                      • 10 Chromatic Yoga practices with founder Matt Giordano
                      • Full-spectrum immersion covering all posture categories
                      • Includes twists, folds, hip openers, shoulders, arm balances, and more
                      • Improve your body awareness and advance your practice
                      • Technique, biomechanics, and alignment at the forefront
                      • 12 Continuing Education hours with Yoga Alliance
                      • 12 Accredited Hours with the Chromatic School of Yoga
                      • Step-by-step instruction for increased accessibility
                      • Improve strength, balance, flexibility, and proprioception
                      • Appropriate variations and modifications for all levels

                      GET READY

                      Chromatic yoga provides the tools for growth and expansion, due to the step by step approach and the education it provides.

                      In the first posture Matt teaches from today’s clip, we learn the foundations of how to execute a twist where we’re actually intentional about creating a co-activation of the external obliques, internal obliques and the rotators to create the rotation.  Instead of just twisting and hoping for the best,  we train our bodies to strengthen and then utilize our muscles to control the twist. 
                      “Twist Power” comes from deliberate action, as opposed to just going through the motions.

                      Here are the main steps for the twist in the High Lunge variation Matt demonstrates in the video:

                      1.  Flex (round the spine)
                      2. Rotate the thoracic without turning through the neck
                      3. Keep the pelvis open while turning through the sternum
                      4. Extend the spine, while opening up the arms

                      WATCH THE VIDEO

                      TWIST POWER: ACTIVE STRENGTH IN ROTATIONS

                      APPLICATION IN REVOLVED CHAIR

                      Practicing these twist techniques in the previous posture are the perfect “prerequisite” for Revolved Chair pose.  Matt demonstrates how to apply the same “twist power” in the following steps:

                      Revolved Chair Pose (left side)

                      1.  Bend the knees deeply
                      2. Round and flex the spine while taking the right tricep to the left thigh
                      3. With the flexed spine, begin to turn the sternum
                      4. Sit low to maintain spinal flexion
                      5. Lift the heart, to layer on some spinal extension

                      When we layer on these actions, it means that we’re employing the abdominals and back muscles for a deeper, more prominent twist.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      POWER UP YOUR SIDE CROW

                      After we implement the knowledge of activation of the abdominals and back muscles to steep the patterns into our bodies, we can translate these techniques into potentially more challenging postures.  

                      Here are the key actions for the first attempts at refining Side Crow:

                      1.  Place a yoga block between the upper thighs
                      2. Squeeze the thighs together towards the block
                      3. Flex the spine
                      4. Place the hands on the ground out in front
                      5. Walk the feet out to the side
                      6. Bend the elbows and pull the knees tight into the armpit
                      7. Lean the body weight forward towards the fingertips

                      Here, the feet can stay on the ground in order to get used to the mechanics and demand of Side Crow.  To investigate further, Matt demonstrates that we can place a block under the feet and even place our head on a cushion/bolster in front of us while bringing the feet up.

                      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

                      GO FOR IT

                      At this point, we know the build up.  We’ve taken the step by step within the twist, but also with exploration in various postures (including some Side Crow variations).  So what’s next? Now we can really go for it.

                      We still employ the same techniques and set up with the blocks, but now we can attempt lift of the feet while keeping the head up.  What we’ve done is equip ourselves with more confidence from education and practice.

                      In the full class Matt talks about how the Kleshas (twists of the mind) affect our mindset.  Side Crow can be a challenging posture, and it can be easy to tell ourselves that it is impossible to achieve.  What’s better, is our focus on the enjoyment of the process, rather than focus on the result, but more than that, we should really go for it, rather than entertaining the limited belief that it could never be possible.

                      Explore the possibilities in Matt’s current online immersion Revelation today.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Revelation Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

                      Retraction Of The Scapula

                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      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.

                      Lizard Like You’ve Never Seen It

                      Lizard Like You’ve Never Seen It

                      utthan pristhasana

                      LIZARD LIKE YOU’VE NEVER SEEN IT

                      Familiarity in a yoga posture can feel really good.  There’s a comfort in knowing exactly what to do when we get on a mat.  The thing is, we can get caught up in thinking that the more we do a posture, the more progress we’ll make.  We can become quite complacent with what we’re used to doing.  This approach can feel like it’s serving us until we’re confronted with something new.  

                      In today’s video, Matt demonstrates 4 variations of Lizard pose like we’ve never seen.  More than the positioning though, we learn the techniques that actually promote transformation.  This transformation comes in the form of increased stability, strength and/or flexibility.

                      chromatic yoga 15 hour immersion

                      REVELATION

                      REGISTRATION NOW OPEN

                      • 10 Chromatic Yoga practices with founder Matt Giordano
                      • Full-spectrum immersion covering all posture categories
                      • Includes twists, folds, hip openers, shoulders, arm balances, and more
                      • Improve your body awareness and advance your practice
                      • Technique, biomechanics, and alignment at the forefront
                      • 12 Continuing Education hours with Yoga Alliance
                      • 12 Accredited Hours with the Chromatic School of Yoga
                      • Step-by-step instruction for increased accessibility
                      • Improve strength, balance, flexibility, and proprioception
                      • Appropriate variations and modifications for all levels

                      LET’S CALL IT “HUMBLE LIZARD”

                      The first Lizard variation is quite unique.  The positioning is actually set up like Humble Warrior.  If you’ve practiced with Matt multiple times, then you might know what I’m about to say next.  Yes, that’s right; we pull the feet towards one another in order to engage the adductors.  Just like in a more “traditional” Lizard pose, the thigh bone of the front leg is externally rotated in the hip socket.  The next muscle engagement happens in the buttocks by driving the front heel down into the mat.  This action is also activating the external rotators to roll the front thigh bone out against the pelvis, which is bowing forward.  The combination of pulling the feet together and pressing the front heel down will work to increase external range of motion over time.

                      WATCH THE VIDEO

                      LIZARD LIKE YOU’VE NEVER SEEN IT: MASTERFUL TECHNIQUES IN 4 VARIATIONS

                      LIZARD SPECIFICS

                      In this more “common” Lizard variation, we get an opportunity to implement some additional specifics.  These “specifics” are the catalyst for the larger shifts that happen in our practice.

                      A key element we might miss is taking the hips up and back.  Again, this sets up a better positioning for muscle activation.  A tendency here is to drop the hips in the pursuit of flexibility, but if we are seeking increased flexibility, we must train our muscles to activate at any length.  This safety and integrity will eventually develop the flexibility we’re looking for.

                      Again we externally rotate the front thigh and send the torso in the opposite direction in order to have more space to get the forearms closer to the mat.  

                      Next, turning the toes of the front foot out, while pressing the heel down and dropping the pelvis are all specifics that ignite this Lizard variation.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      “LEANING LIZARD”

                      “Leaning Lizard” can be tricky, so taking the alternative Matt offers in the video will be helpful.  Initially he demonstrates that we’re trying to get as deep as getting the armpit down towards the lower shin with the knee out to the side (external rotation once again).  The alternative is coming up away from the forearms and onto the fingertips.  This will reduce the amount of external rotation required, while still allowing us to work into the posture.  

                      Ultimately if we’re attempting what Matt demonstrates first, it requires an extreme amount of external rotation, and as he mentions, will be a great preparation for postures like Agnistambhasana and Lotus pose.

                      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

                      BUILD IT UP

                      In the last variation we “build it up” literally and figuratively.  We are building upon our execution of technique, strength, and flexibility.  This is done by coming into another variation of Lizard pose with a block underneath the front foot.  It’s possible that we may be more familiar with utilizing a block under the hands or forearms (which is always welcome), but added to the use of the block in this variation is attention to the placement of the back foot.  Again, we are bowing to the inside of the front foot, implementing the external rotation in that upper thigh bone.  The rotation will provide a more powerful stretch to the deep glutes.

                      The accumulation of knowledge and implementation of these actions are the building blocks of our practice.  The techniques, combined with the “right” positioning for our bodies at the right time, with consistency, direct us on a path to true transformation.

                      Have you tried the “Hips practice” in Matt’s new online immersion Revelation yet?  Don’t miss out on an opportunity to further your education into the hip, but to also personalize your practice with the rich options and techniques Matt provides for your overall practice.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Hips & Hamstrings Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

                      Retraction Of The Scapula

                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      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.

                      Internal Rotation: Strengthen From The Inside Out

                      Internal Rotation: Strengthen from the Inside Out

                      Shoulder Mobility

                      INTERNAL ROTATION: STRENGTHENING FROM THE INSIDE OUT

                      It’s not unusual for us to find ourselves spending too much time in a slouched position. It could be due to a job, our poor habits on our electronic devices, or difficult emotional periods. Being in this slouched position means that our shoulders are favouring internal rotation. It doesn’t mean that we should never be in this state; the anatomy of the shoulder absolutely allows for it. It’s when we are unconsciously, inactively allowing this posture to be our default that we can run into issues. This is why focused, intentional work is critical for overall shoulder health.

                      If shoulder internal rotation is the focus of a given practice, our approach must include more than just the internal rotators. The drills and techniques Matt provides in today’s video teach us not to leave anything behind when it comes to strength and overall mobility.

                      chromatic yoga 15 hour immersion

                      REVELATION

                      REGISTRATION NOW OPEN

                      • 10 Chromatic Yoga practices with founder Matt Giordano
                      • Full-spectrum immersion covering all posture categories
                      • Includes twists, folds, hip openers, shoulders, arm balances, and more
                      • Improve your body awareness and advance your practice
                      • Technique, biomechanics, and alignment at the forefront
                      • 12 Continuing Education hours with Yoga Alliance
                      • 12 Accredited Hours with the Chromatic School of Yoga
                      • Step-by-step instruction for increased accessibility
                      • Improve strength, balance, flexibility, and proprioception
                      • Appropriate variations and modifications for all levels

                      MOVE WITH PRECISION

                      Prone Drill

                      In the first drill we get a sense of how to find greater range almost immediately.  Matt cues a lift in the armpit allows the humerus to move more freely in the joint.  It helps to decrease the collision of the humerus with the acromion.  Here, we work on control and stability which are also essential components of mobility. 

                      Standing Drill

                      This is similar to the previous drill except that of course, we are standing.  What we’re also doing is working through internal rotation along with external rotation but with both arms at the same time.

                      Practicing these drills help to build healthy patterning of movement along with deep strengthening and stability within the joint.

                      WATCH THE VIDEO

                      INTERNAL ROTATION: STRENGTHEN FROM THE INSIDE OUT: TRANSFORMATIVE DRILLS FOR INDESTRUCTIBLE SHOULDER HEALTH

                      SOCK DRILLS

                      What’s great about these shoulder internal rotation drills is that they can be easily integrated into our regular yoga practice and/or mobility work.

                      The sock drills Matt demonstrates in the video will test our endurance.  As far as the anatomy is concerned, the two major muscles in the rotator cuff that create internal rotation (subscapularis and teres major) will be at work, along with the front deltoid muscles, the pectoralis major, and latissimus dorsi. 

                      We really focus on latissimus dorsi in the second drill which is essentially a prone “lat pull down”.  To increase the intensity of this drill, Matt instructs us to press down with our hands firmly.  Latissimus Dorsi activation really sets in when we lift the armpits.  The action of lifting the armpits, we come to realize, is an important one if we want to be successful in strengthening internal rotation of the shoulders.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      SIDE ANGLE BIND OPTIONS

                      After preparing for optimal internal rotation of the shoulder through both strengthening and awareness of how to move, Side Angle pose with bind options really showcases the work we’ve done.  

                      One of the key things is simply opportunity.  If we set ourselves up “correctly”, then we provide ourselves with the opportunity to execute the necessary actions for success in the binding portion of this posture.  The first thing is getting the shoulder under the front leg (which Matt demonstrates in a “humble warrior-like position”) in order to create enough space for the shoulder to move freely into internal rotation.  This allows the arm to wrap around and for the hands to clasp/bind.  What we also receive from Matt in the video, are 3 possible ways to engage with a bind.  Engaging in these can be either practice or preparation.  It all depends on where we are in the journey.

                      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

                      THE DEEP WORK ISN’T FANCY WORK

                      One of the things that’s great about Chromatic yoga is that you’re provided with the right tools for the “deep work”.  We may understand that we need to work on a particular aspect of our practice, like “I know I need to work on internal rotation of the shoulder joint”, but we may not know exactly what to do.  There are less questions about where to start with the Chromatic yoga approach.  It doesn’t mean that we have all the answers right away, but we always have a starting point for exploration and it’s always about inserting ourselves in the right spot.  From there, it means there is room for potential and growth.  

                      Matt’s next online immersion Revelation is going to give you access to a plethora of techniques along the full spectrum of your asana practice. Register today in order to deepen your practice and realize your fullest potential.

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

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                      Article by Trish Curling

                      Video Extracted From: Shoulder Mobility Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

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                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

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                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      read more

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                      Janu Sirsasana To Half Lotus

                      Janu Sirsasana to Half Lotus

                      Kurmasana

                      JANU SIRSASANA TO HALF LOTUS

                      There’s never one single route to a posture we’re exploring. There are individual specifics we always need to consider.  

                      When it comes to hip opening postures like Janu Sirsasana and Half Lotus, we may believe that they are very close in terms of the amount of hip range of motion that is required. This may be true for some people but not for others and comes back to what we’re individually experiencing in our bodies. We may experience tightness or pain in either posture. While there can be a direct connection between hip range of motion and knee pain, there are actions and steps we can take to make access to these postures more available. In today’s video, Matt demonstrates techniques we can implement that reduce hip tightness while increasing hip range of motion.

                      chromatic yoga 15 hour immersion

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                      • Spa & Yoga Retreat
                      • Close to the coast line and beaches
                      • 2 spa days included (sauna, hot tub, Turkish bath)
                      • Morning and early-evening yoga with Matt
                      • Daytime free for adventures or to enjoy Ayurvedic massage and treatments
                      • Connect with incredible yogis from around the world!
                      • ALL LEVELS and all ages 18-85 appropriate
                      • Skillfully guided experience: yoga, meditation, breathwork
                      • Biomechanics and inspirational philosophy
                      • Welcoming and communal group of yogis!

                      FIX FOR KNEE PAIN

                      Both postures require external rotation of the hip. Yes, Half Lotus will require more, but we can still pay attention to the sensations we feel when setting up in Janu Sirsasana. The first thing we can do in the attempt to alleviate hip pain is to use support from props. The other “fix,” of course, would be to explore other postures that contribute to and develop increased hip range of motion.

                      In the Janu Sirsasana variations Matt demonstrates in the video, we see that he uses both towels and blocks to prop up either his entire body or the bent knee for support.

                      As far as other postures go, it’s often about activation of the muscles we’re trying to lengthen.

                      If we’re exploring Janu Sirsasana, then working intelligently on the variation that helps us practice without pain will be vital in our development towards Lotus Pose.

                      WATCH THE VIDEO

                      JANU SIRSASANA TO HALF LOTUS: LESS TIGHTNESS, MORE RANGE

                      JANU SIRSASANA VARIATION

                      Matt jumps straight into Janu Sirsasana variations at the beginning of the clip.

                      He starts us off in a variation with a twist and a bind, which is a deep stretch for the hips. What we need to pay attention to here is both the amount of external rotation and potentially the activation of the muscles that surround the hip joint.  

                      We can give ourselves our own adjustment by using the hand to externally rotate the thigh and/or by pressing the knee down towards the floor for muscle activation.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      STANDING HALF LOTUS

                      Whether we’re standing or sitting, the same principles apply. It’s never a good idea to force ourselves into a posture! Here are the steps:

                      1. Bring the ankle up so that the shin of the lifted leg is parallel to the ground
                      2. Use a self-adjustment to externally rotate the hip
                      3. Bring the lifted leg out to the side (to help with hip tightness)
                      4. Once the heel has been moved towards the belly  button, the knee can be lowered down towards the ground

                      Before lowering completely into an Uttanasana position, Matt offers more variations, in which we get the opportunity to bind the hands.  

                      This standing position might be the direct route to Half Lotus we’re looking for, due to our increased ability to rest the ankle of the bent leg across the standing leg. This can only be achieved when the tightness subsides and more range of motion is realized.

                      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

                      SUPPORT AND EXECUTE

                      Taking deliberate action and being very intentional about how we move and combine these two postures will indicate how much hip range of motion we develop.

                      In the final portion of today’s clip, Matt demonstrates the “baby cradle” movement with the bent leg. This helps us safely guide the bent leg out further, which is one of the vital actions to reduce tightness in the hip.  

                      Whether we opt for the bind variations or not, we are still mindful about how we set the hips in the Half Lotus variation. Using props to support the knee can serve as a reminder to encourage more external rotation. When we do this, we are actively supporting ourselves and providing ourselves with the ability to execute these deep hip-opening postures with more intelligence and ease.

                      Don’t miss your opportunity to register for Matt’s upcoming retreat in Italy. The Early Bird Options are closing soon!

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Hips & Hamstrings Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

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                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

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                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      read more

                      THE FREE TECHNIQUE PACK

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                      • 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.

                      Turtle Pose To Titibhasana

                      Turtle Pose to Titibhasana

                      Kurmasana

                      TURTLE POSE TO TITIBHASANA

                      Turtle Pose is not tiny by any means! There is a great deal that goes into its preparation. It’s also an excellent preparatory posture for Titibhasana. The journey between these two poses is marked by a series of intentional movements and precise adjustments that build the necessary strength, flexibility, and awareness. Each “tiny” action, such as a subtle shift in weight or the activation of muscles, guides us to the next step. These incremental triumphs remind us that progress is found in the details, teaching us to trust the power of small but deliberate actions as we evolve from Turtle Pose to the graceful strength of Titibhasana.

                      chromatic yoga 15 hour immersion

                      ITALY RETREAT

                      REGISTRATION NOW OPEN

                      • Spa & Yoga Retreat
                      • Close to the coast line and beaches
                      • 2 spa days included (sauna, hot tub, Turkish bath)
                      • Morning and early-evening yoga with Matt
                      • Daytime free for adventures or to enjoy Ayurvedic massage and treatments
                      • Connect with incredible yogis from around the world!
                      • ALL LEVELS and all ages 18-85 appropriate
                      • Skillfully guided experience: yoga, meditation, breathwork
                      • Biomechanics and inspirational philosophy
                      • Welcoming and communal group of yogis!

                      TURTLE POSE AS PREPARATION

                      It’s really a “no-brainer” that Turtle Pose would be a logical choice to be part of the preparation for Titibhasana. There’s a definite overlap in terms of the shape that is created. In the clip, Matt takes us through the steps that help us get the legs high up on the arms. He does this by highlighting the internal rotation of the legs. This may be challenging because Turtle Pose is a deep posture. Placing blocks underneath the forearms and keeping the knees bent can help us train both the strength of the inner thighs and the ability to access deeper spinal flexion. Implementing small actions can support the ability to transition from one stage to the next. Being intentional is vital. Next, practicing Turtle Pose in another plane will continue to aid us in transitioning from Turtle Pose to Titibhasana.

                      WATCH THE VIDEO

                      TURTLE POSE TO TITIBHASANA: TRAINING TINY TRANSITIONS

                      STANDING TURTLE POSE

                      When we explore postures in a different plane, sometimes something seems to click in our minds. We might discover a microadjustment that transfers well to the actual shape we’re working towards. Standing Turtle Pose requires deep hip flexion and requires us to sit into more of a squat-like position during the setup to get the shoulders more deeply under the legs. This is not possible in the traditional position on the ground, since we can’t go any deeper than the level of the floor. What occurs in the standing variation is the patterning of strength and flexibility in areas of the body like the erector spinae and hamstring muscles. This valuable exploration helps establish the required hip and spinal flexion required for both Turtle Pose and Titibhasana.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      “TINY” TITIBHASANA

                      Here, we’re back on the floor with the inability to bend deeply, so the trick is to scoot the buttocks back before attempting hip and spinal flexion.  

                      Step by step, Matt takes us through tiny transitions that bring us closer to a deep Turtle Pose, which is essentially a “tiny” Titibhasana.

                      In the video, he starts us off in a narrow straddle position with the elbows placed on the ground inside the knees with a round back to lengthen the back body. Next, we transition to bent knees with the torso more upright as we pull the rib cage back in an attempt to get the shoulders more inside the knees. As we come into this position, the squeeze of the knees is very important. Finally, pulling the elbows back mimics what it’s like to be in Titibhasana.

                      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

                      THE POWER OF ONE SMALL STEP

                      Transitioning step by step from Turtle Pose to Titibhasana builds the foundation for the next variation, helping us stay mindful of our body’s alignment, boundaries, and potential all at the same time. Taking the approach of gradual progression minimizes the risk of injury, enhancing control and confidence as we navigate each phase with intentionality. Ultimately, taking it one step at a time empowers us with new self-discovery and growth.

                      There is still time to grab the last few spots at Matt’s 2025 Italy Retreat. Take the steps towards maximizing your potential. Secure your spot here.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: FLow & Fly Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

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                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      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.

                      Full Wheel

                      Full Wheel

                      Urdhva Dhanurasana

                      FULL WHEEL

                      Teaching an intentional class becomes inevitable when you follow the Chromatic system Matt has created. In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential. When it comes to more challenging postures like Full Wheel, it’s imperative to prepare the body for ultimate safety. Full Wheel puts us in a vulnerable shape due to the extreme spinal extension that’s required.  

                      If we’re teaching a yoga class on Wheel, setting up our students for success means that we need to be clear on the step-by-step process of teaching such a layered posture. There are specifics for the shoulders, upper body, and hips that must be highlighted. In the video, Matt offers the cues and formula for a road map to guide our students. It offers the opportunity to direct our students, rather than just mentioning a fleeting option in our class.

                      chromatic yoga 15 hour immersion

                      ITALY RETREAT

                      REGISTRATION NOW OPEN

                      • Spa & Yoga Retreat
                      • Close to the coast line and beaches
                      • 2 spa days included (sauna, hot tub, Turkish bath)
                      • Morning and early-evening yoga with Matt
                      • Daytime free for adventures or to enjoy Ayurvedic massage and treatments
                      • Connect with incredible yogis from around the world!
                      • ALL LEVELS and all ages 18-85 appropriate
                      • Skillfully guided experience: yoga, meditation, breathwork
                      • Biomechanics and inspirational philosophy
                      • Welcoming and communal group of yogis!

                      SET UP THE SHOULDERS

                      Drills like we see in the first part of today’s clip help warm up the shoulders, but they also create increased and lasting shoulder mobility when practiced consistently.

                      Another important detail is positioning. There is some controversy when teaching Full Wheel about whether to instruct to place the hands wide or closer together. Some say it depends on the student, which is true, but we might also consider the viewpoint Matt offers.

                      He teaches that having the hands wide in Full Wheel gives more access to the shoulder muscles and to external rotation in the arm bones. This will help practitioners get into the back body more, that is, more into the rhomboid muscles, by squeezing the shoulder blades towards one another, which will trigger erector spinae muscles in the upper back. This upper-back activation increases the backbend, making it more accessible.

                      WATCH THE VIDEO

                      FULL WHEEL: TIPS FOR TEACHING THE TECHNIQUES

                      UPPER BACK VS. LOWER BACK

                      Of course the low back and pelvis are a part of the equation, but bringing more focus onto the upper back will create accessibility and improved range of motion.  

                      When we watch the video, we see the importance of trajectory. The timing of straightening the arms when coming up into Full Wheel directly influences our push into the upper back versus the lower back. If we lengthen the arms too early, or teach our students to do so, we run the risk of pushing towards the feet and therefore into the lower back. This may cause compression in that area. If we set our students up against a wall, as is shown in the video, we can cue “chest to the wall, then push through the arms.” This will bring the trajectory more upward and encourage the upper back to mobilize.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      FROM THE FEET STRAIGHT INTO THE HIPS

                      There are 2 terms Matt consistently uses in Chromatic Yoga: Fundamental Action, or focusing on the muscles that are creating the action we need; and Balancing Action, or focusing on engaging the muscles of the opposing action of what our intention is.

                      When teaching Full Wheel, we cue extension of the hips, which will naturally create external rotation. We do want to employ some internal rotation for counter muscular engagement, but not to the point where we are inhibiting the fundamental action.

                      Place the feet where they comfortably land; a nice marker is to place the big toes more forward. Ultimately, the placement is about where we have the most power to drive through the heels, so that the hips extend and we activate the gluteus muscles for a more vertical trajectory.

                      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

                      TEACHING OVER OFFERING

                      Now equipped with more insight into technique, we have the capability to offer Full Wheel with more intention in our classes. Safely guiding our students is always a priority. When we can offer step-by-step instruction and actually prepare the body for “bigger movements and shapes,” we have more confidence, and so do our students.  

                      There are many who can “get into the shape” with ease, but we can extract increased potential from ourselves and our students when we explore techniques that support muscle engagements that increase mobilization.

                      Check out Matt’s upcoming 2025 Italy Retreat. Learn how to maximize your potential as students or teachers. Secure your spot here.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Vinyasa Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

                      Retraction Of The Scapula

                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      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.

                      Mastering Bakasana

                      Mastering Bakasana

                      Crow Pose

                      MASTERING BAKASANA

                      We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to discern where to go throughout the next phases of our journey, both on and off the mat.

                      As we delve into a posture like Bakasana, we become aware very quickly that we must gain a sense of our proprioception in the posture. Proprioception is essentially the understanding of where our bodies are in space. Because this is not necessarily easy, investigating the posture in different planes can assist with this understanding. In addition, applying technique is the ticket to the elevation of our abilities. The marriage between technique and proprioception will help us realize our potential in Bakasana. 

                      chromatic yoga 15 hour immersion

                      ITALY RETREAT

                      REGISTRATION NOW OPEN

                      • Spa & Yoga Retreat
                      • Close to the coast line and beaches
                      • 2 spa days included (sauna, hot tub, Turkish bath)
                      • Morning and early-evening yoga with Matt
                      • Daytime free for adventures or to enjoy Ayurvedic massage and treatments
                      • Connect with incredible yogis from around the world!
                      • ALL LEVELS and all ages 18-85 appropriate
                      • Skillfully guided experience: yoga, meditation, breathwork
                      • Biomechanics and inspirational philosophy
                      • Welcoming and communal group of yogis!

                      MALASANA POSE POSITIONING

                      In today’s video, Matt demonstrates variations of Bakasana with techniques that help prepare our bodies for this challenging arm balance. The first variation we see is in a Malasana Pose position, which is essentially Bakasana in a squatted position. As Matt always teaches, such variations take some of the complexity out of the posture and help up home in on the foundations.  

                      Here, we focus on placing the knees onto the outer arms and squeezing the knees in. Now, the element that can become more difficult when we implement the balance is the necessary spinal flexion. In this Malasana position, we practice rounding the back and extending the arms into the arm balance position, being mindful to keep the forearms parallel to the ground. This is how we begin to get more comfortable with proprioception.

                      WATCH THE VIDEO

                      MASTERING BAKASANA: PROPRIOCEPTION & ARM BALANCE TECHNIQUES

                      BAKASANA ON YOUR BACK

                      Bakasana on our back begins to promote increased activation in the body. Matt teaches that the objective here is to get the head and buttocks off of the ground. We are still squeezing the inner thighs into the outer arms in order to activate the adductors.

                      The benefit of practicing this variation is a better understanding of the tension and strength required for the balanced variation; Bakasana on our back is the next stepping stone in developing stability and control. As we move into the balanced variation, we rely on this strength and patterning.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      GET LIGHTER

                      When we start to implement the balance in Bakasana, we feel the heaviness of supporting our body weight. What we need to strive for is a lightness in the posture, which we access by starting with the foundation.  

                      With the elevation of blocks under the feet, we can maneuver the body into deeper spinal flexion, with knees outside the upper arms and shoulders. Once the shape is created and we squeeze the legs in, we shift our weight forward. If we don’t have a good sense of proprioception, this is when the pose can fall apart. Matt brings our attention to shifting the weight out of our feet and into our hands. From here, we grip the hands more, which helps us feel more secure when leaning forward. This is where the lightness is achieved.

                      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

                      KNOW EXACTLY WHERE YOU ARE

                      “Knowing exactly where we are” can be interpreted in many ways. It can easily refer to our own understanding of where we are on the journey of Bakasana, in other words, to knowing which variation we need to grasp before we move towards the next. As we progress through the course of exploration, it definitely also refers to proprioception: We need to know where we are in space in order to find the lift and lightness required for this arm balance.

                      Awareness enables us to adjust and refine with greater precision. With this understanding, we embrace the journey of our practice rather than an end goal. It’s through this deepened self-awareness that we can feel the subtle shifts and adjustments that lead to progress. 

                      A few spots have opened up in Matt’s 2025 Italy Retreat! Secure your spot here.

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

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                      Article by Trish Curling

                      Video Extracted From: Step into the Fire Workshop

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

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                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

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                      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.

                      Tuck Jumps

                      Tuck Jumps

                      Handstand

                      TUCK JUMPS

                      Tuck jumps can be a confidence booster when it comes to preparing for handstands. They’re not the first step in the course of preparation, but they’re definitely a way of identifying where strength and proprioception require attention.  

                      By performing tuck jumps, we build strength and bring awareness to how we use our glutes, hamstrings, hip flexors, and shoulders, which are essential for supporting our body weight when we’re inverted. More than this, in order to find the best alignment to support ourselves while inverted, we learn the articulations of the body in places like the pelvis, rib cage, and shoulders.

                      In today’s video, Matt demonstrates drills that move us towards finding confidence in our handstand development. Ultimately, we develop increased strength and balance.

                      chromatic yoga 15 hour immersion

                      ITALY RETREAT

                      REGISTRATION NOW OPEN

                      • Spa & Yoga Retreat
                      • Close to the coast line and beaches
                      • 2 spa days included (sauna, hot tub, Turkish bath)
                      • Morning and early-evening yoga with Matt
                      • Daytime free for adventures or to enjoy Ayurvedic massage and treatments
                      • Connect with incredible yogis from around the world!
                      • ALL LEVELS and all ages 18-85 appropriate
                      • Skillfully guided experience: yoga, meditation, breathwork
                      • Biomechanics and inspirational philosophy
                      • Welcoming and communal group of yogis!

                      HANDSTAND PREPARATION POSITIONS

                      Handstand Preparation I

                      With the support of a chair, hip flexor activation is one thing this stage of preparation for tuck jumps and handstands works on. We do this by focusing on pressing both feet down into the chair. This action is also essential because it’s always part of the setup for the drills that follow.

                      Handstand Preparation II

                      This time, we bring one leg straight up in the air while still pressing the other leg towards the ground or into the chair. Rolling forward with the torso and pressing the top leg back helps us use strength in the glutes and hamstrings.

                      Handstand Preparation III

                      Here, we alternate the legs by going from a tuck position to a lengthened position.

                      WATCH THE VIDEO

                      TUCK JUMPS: FLOAT UP TO HANDSTAND

                      STATIC PELVIC ALIGNMENT

                      In this stage of preparation for tuck jumps, we pass through Handstand Preparations I & II. Setting up the pelvis is crucial for achieving the alignment necessary for successful jumps. Matt demonsrates a posterior pelvic tilt, which helps stabilize the lower back and engage the core effectively. He is careful to squeeze his knees together, creating unified strength in the lower body. This alignment not only enhances balance but also facilitates a smoother transition into the jump when we’re ready to explore. Additionally, Matt actively stretches his shoulders up to his ears, being careful to keep the arms active and straight. This engagement ensures that his arms are strong and ready to support the weight of the body during the handstand. By focusing on these key elements, he sets a solid foundation for mastering the tuck jump and progressing towards the handstand.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      JUMP & LAND

                      Even when we begin to explore tuck jumps, there are still stages that help us to ease into the exploration. 

                      We start in an “L-Hop” and then take both feet to a wall behind us, with the knees bent. Staying in that position while working towards stacking the ribcage, hips, and shoulders serves to create the foundation for us to explore the jump.

                      At this next stage, Matt continues to use a block behind the wrists and forearms in order to maintain the proper position. He reminds us then when we implement the jump, it’s common for us to lean back when we need to be leaning forward.

                      If you’ve practiced handstands with Matt before, then you’ll know that the “lean, grip, push” elements are always the basis for handstands; therefore, they also apply to tuck jumps.

                      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

                      PREPARE THE FLOAT

                      As we go through the preparations, we learn that without the static holds and the practice of control, we would never find the “float” or “hang time” in our tuck jumps and ultimately our handstand.

                      The stronger and more stable we are, the lighter we will feel. Yes, a tremendous amount of effort is required to build the necessary strength, but the reward is ease when our bodies are prepared. Preparation is the path to execution.

                      Matt’s Italy Retreat in April 2025 is now open for registration, and spaces are limited. Secure your spot for the ultimate guidance and support of your practice.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Mobility Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

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                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
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                      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.

                      Counter Rotations

                      Counter Rotations

                      Stability

                      COUNTER ROTATIONS

                      The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning how our bodies move. When we begin to explore counter rotations, this layer might feel confusing or even frustrating. What are counter rotations? Counter rotations happen when our joints move simultaneously in opposite directions, and this is why confusion may take over. Because they assist in increased muscle engagement, counter rotations serve to increase support and stability within a given posture.  

                      In today’s video, Matt explains how to simplify the actions to more easily adopt them into our practice. There are 4 specific postures we’ll examine. The implementation of these actions within these postures can transform our experience and help us balance and move more efficiently.

                      chromatic yoga 15 hour immersion

                      CHROMATIC GLOBAL TRAINING

                      REGISTRATION NOW OPEN

                      • Solve the "Yoga Teacher's Daily Grind"
                      • Become the BEST teacher you can be
                      • Get personalized feedback and support
                      • Learn anatomical sequencing and verbal cues
                      • Clear and impactful visual demonstration
                      • Strategic workshop design and sell out your events
                      • Become a Certified Chromatic Teacher
                      • Room for future growth: lead Chromatic Yoga Immersions and Trainings

                      DOWNWARD DOG AND DOLPHIN

                      Downward Dog

                      Matt asks us to apply a push action to connect from the outer shoulder blade to the outer hand. This push increases upward rotation in the shoulder blades, creating space in the glenohumeral joint and reducing shoulder impingement risk; it also engages the triceps. Next, the biceps are engaged by the counteraction of isometrically pulling each hand toward the opposite shoulder. The key counter rotations are to externally rotate the upper arms while internally rotating the forearms, pressing the inner palms into the mat.

                      Dolphin

                      In Dolphin Pose, wrist strain can be common, so rolling up the mat to support the wrists is helpful. Depending on the sensations in the shoulders and wrists, we can adjust, but the main counteraction involves pronating the forearms while externally rotating the upper arms, as demonstrated in the video.

                      WATCH THE VIDEO

                      COUNTER ROTATIONS: 4 POSTURES & THEIR OPPOSING ACTIONS

                      PRONATE AND GRIP

                      In Pincha Mayurasana, a more intense inversion, it’s essential that we pronate the forearms while gripping our fingers into the ground. These actions provide a stable foundation. Next, the counter rotation to the pronation in the forearms is the external rotation of the upper arms. These opposite actions stabilize our bodies to increase balance in this inversion.  

                      It’s also important to note that these counter rotations help to distribute the weight more evenly through the shoulders, arms, and wrists. Putting too much weight or emphasis in one area is common, especially if we are trying to compensate for tension or restriction. Discerning how our bodies respond to these counter rotations is vital. Should we avoid something due to pain, or is there room for development to ease restrictions? These questions are important to navigate.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      LEAN AND PULL

                      In Mayurasana, the counter rotations can be described as opposite actions. These actions are to shift our weight forward while pulling our hands towards the front of the mat. While this pulling is resisting our weight leaning forward, what happens is that we find balance. The pulling action also strengthens the biceps. Matt notes that Mayurasana is one of the very few yoga postures that does so. 

                      Depending on our experience with this posture, it may not be easy, but these are definitely concepts we can grasp and put into practice.

                      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

                      FLIP THE SCRIPT

                      Progress in these poses requires flipping the script—shifting from simply holding or pushing our way through a posture to actively engaging in the counteractions. Instead of resisting the challenges we face when exploring these poses, we have the opportunity to use counter rotations to create balance, control, and stability. This ultimately paves the way for growth in both practice and mindset.

                      Dive into the fullest potential of your practice! Get more information here about Matt’s 200 & 300 Hr. Teacher Training .

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Mobility Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

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                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      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.

                      Bird Of Paradise

                      Bird of Paradise

                      Svarga Dvijasana

                      BIRD OF PARADISE

                      In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be cognizant of is how we are slowly building it from the ground up. Beyond going slowly, it’s very much about the techniques we implement for safe execution, from the feet all the way up into the hips and shoulders. 

                      Another integral part of our yoga practice is the embodiment of vairagya. As much as we place effort and consistency into the techniques as we move towards Bird of Paradise, we must still remain laser focused on the detachment from the results. It’s the process and journey of learning that teaches us the most. Let’s explore the technique process Matt teaches to nurture our practice as a whole.

                      chromatic yoga 15 hour immersion

                      CHROMATIC GLOBAL TRAINING

                      REGISTRATION NOW OPEN

                      • Solve the "Yoga Teacher's Daily Grind"
                      • Become the BEST teacher you can be
                      • Get personalized feedback and support
                      • Learn anatomical sequencing and verbal cues
                      • Clear and impactful visual demonstration
                      • Strategic workshop design and sell out your events
                      • Become a Certified Chromatic Teacher
                      • Room for future growth: lead Chromatic Yoga Immersions and Trainings

                      BOUND SIDE-ANGLE VARIATIONS

                      The Traditional Variation

                      One of the most alluring things about this setup is that the internal rotation actually initiates the access to the bind. With the torso low to the ground, internally rotating the shoulder is what allows the lower arm to have more freedom to move. This movement helps us find the bind or the clasp. From there, we can scoop the tailbone under while moving slowly into a backbend and then gradually implementing the external rotation in the shoulders that is required to open the chest.

                      Bound Side-Angle Standing at the Wall     

                      Even though this variation is on one leg, we’re still minimizing the balance element. Using the articulations from the previous variation, we are more mindful of the forward force from the hip of the standing leg. It’s common to thrust it forward, but we actually need to pull it back.

                       

                      WATCH THE VIDEO

                      BIRD OF PARADISE: BEND, BIND & BALANCE

                      GET A LITTLE CLOSER

                      Now we start to consider how to prepare for more balance in Bird of Paradise. In the video, Matt begins at the wall in the Bound Side-Angle variation. This time, we gradually take the bottom foot closer to the wall. This creates more stability for us to balance on the standing leg. Next, we lean away from the wall and begin to point the toes of the top foot, which also shifts our stance to become more upright. This may also reveal any pressure or punching forward of the shoulders, in particular the shoulder that is in front of the top leg.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      GET UP FROM A CHAIR

                      If we are feeling the urge to force ourselves into the shape, this is where we can back off and explore other options for entry.  

                      Bending at the hips while placing the top leg on a chair can help us to work on the connection of the shoulder and the inner knee. It’s imperative to bring them close together, but doing so requires a generous amount of hip opening.  Picking the leg up from the height of the chair may provide increased accessibility.  

                      For better balance, bending the knee of the standing leg can increase stability.

                      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

                      KEEP IT TIGHT

                      Part of negotiating the dance between the balance and the bind is deciding where to place our focus and attention. Do we need to work on hip mobility more than shoulder mobility? Is it the other way around? Maybe it’s both? Any given practice can reveal what we actually need, so it’s important to stay in tune with what our bodies are telling us. 

                      No matter what, deep hip flexion is required so that we keep it tight between the top leg and the shoulder that’s on the same side.  

                      In the video, we see that the shoulder is pulled down into more internal rotation. We need the opposite action if we sacrifice the tight closure just to be able to extend the top leg.  

                      If we slowly work on where to bend, we can then bind and ultimately balance, one step at a time.

                      Take your practice to the next level! Registration for Matt’s 200 & 300 Hr. Teacher Training is now open.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Shoulder Mobility Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

                      Retraction Of The Scapula

                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      read more

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                      A Tree Pose Treatment

                      A Tree Pose Treatment

                      Vrksasana

                      A TREE POSE TREATMENT

                      Tree Pose may appear to be a posture we can just “jump into” because of its “accessibility” from anywhere we might be standing, but it definitely requires more refinement than we might think. A treatment to revive its health is to infuse all of the larger muscles and all of the smaller refinement muscles with strength, creating stability in the pose. The two key areas that support the treatment of Tree Pose are the hamstrings and pelvis. Understanding how to express the alignment and articulations in our bodies will transform how we execute this standing balance posture.

                      chromatic yoga 15 hour immersion

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                      GIVE IT A SQUEEZE

                      Firmly planting the foot of the bent leg of Tree Pose into the adductors of the standing leg, along with a lift up towards the groin, might be difficult without enough strength in the hamstrings of the bent leg. One of the ways to develop this strength in Tree Pose is to place a sock or massage ball behind the knee. Squeezing the ball between the hamstrings and the calf muscles will help with the sensation of activating the hamstrings. In the video, Matt also demonstrates that although it might be challenging to lock the foot in place as previously mentioned, this action may still be easier than taking the foot away while maintaining the squeeze of the ball. This is how we can challenge ourselves: by removing the friction.

                       

                      WATCH THE VIDEO

                      A TREE POSE TREATMENT: FOCUS ON THE HAMSTRINGS & PELVIS

                      PELVIC & SPINAL ALIGNMENT

                      Part of the treatment in Tree Pose is to examine pelvic and spinal alignment. First, we must recognize that this is an asymmetrical posture. In the setup, lifting the leg and placing the foot into the adductors automatically sets the pelvis in a slightly asymmetrical position. Hugging in the hip of the standing leg can set us on a path to negotiate our intention in Tree Pose at any given time. The result of the hugging in is a lift of the pelvis on the side of the bent leg, which takes the spine off center. Now, we can make a choice. We can keep a straight spine, which makes the upper part of the posture more diagonal, or we can side bend to make the pose more upright.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

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                      • Yoga Alliance Globally Recognized Certification Program

                      RELY ON THE LARGER MUSCLES

                      It’s extremely important to hug in the hip of the standing leg to cultivate more stability. Additionally, when we execute articulations like this, we pattern the brain and body to rely on the larger muscles. These muscles will assist in sealing in balance in Tree Pose.  

                      A common occurrence, however, is that when balancing on one foot, we can get caught up in trying to place all of the weight of the balance into the ankles. Distributing some of the responsibility into bigger muscles, like the gluteus medius, gluteus minimus, and the tensor fasciae latae (TFL) of the thigh, will provide the support needed to take further action. The actions that follow completely transform our ability to remain stable and secure, yet more at ease with our ability in the posture.

                      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

                      GO AHEAD AND REFINE

                      Tiny refinements act as a foundation beneath the frame of the larger setup.  

                      Here are some key actions Matt demonstrates to fine-tune Tree Pose:

                      • Move the inner thigh bone of the standing leg back
                      • On the same side, draw the sit bone down towards the heel
                      • Implement the 3 Points of the Feet: Press the big toe, pinky toe, and heel down into the ground
                      • Slightly close the pelvis on the side of the bent knee

                      These refinements work in conjunction with the larger outer hip muscles for maximum balance in Tree Pose.

                      Learning and implementing articulations like these enrich our practice.  

                      Matt’s next cohort of 200 & 300 Hr. Teacher Training begins in October.  Registration is open if you’re ready to take action and level up your practice.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Videos Extracted From: Lotus Immersion & Alignment Immersion

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

                      Retraction Of The Scapula

                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      read more

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

                      Practice Peacock Pose

                      Practice Peacock Pose

                      Mayurasana

                      PRACTICE PEACOCK POSE

                      We go to our yoga practice for many different reasons at any given time. In our asana practice, we are sometimes seeking softness and ease. At other times, we might be striving for vigour and strength. Peacock Pose is for when we are in pursuit of the latter. The full pose requires an ample amount of strength, but it will equally build strength if we are not yet at that point. Taking steps to practice Peacock Pose means we are ready to jump into the fire of what this arm balance posture has to offer.  

                      With regard to arm balances, Matt teaches us the concept of “lean, resist, push.” This is what guides us to ultimately finding our balance. The same concept exists in Peacock Pose, except that we must approach the “resist” portion differently. The backwards placement of the hands changes our experience. The muscle engagements are different.

                      chromatic yoga 15 hour immersion

                      STEP INTO THE FIRE

                      REGISTRATION NOW OPEN

                      • Step-by-step guidance
                      • Intelligent and precise warm-up for your body
                      • Drills to build and refine your skill sets
                      • Essential arm balance techniques
                      • All levels appropriate
                      • Lifetime access available
                      • Live attendance is NOT necessary—you can practice the replays
                      • Affordable options available
                      • VIP options available

                      START WITH “SIMPLE” BICEP ACTIVATION

                      Even though we have many of the traditional principles of an arm balance in Peacock Pose, there’s a lot we can learn from what is different. For example, the placement of the hands is backwards, which makes our hands a pulling force rather than the usual pushing. Our biceps pull us into a position to avoid leaning too much and falling over.

                      Asana practice, however, does not provide many opportunities for bicep strength. So how do we prepare these muscles, which are integral to the pose? In today’s video, Matt offers two drills that can be incorporated into our practice. 

                      First, like a bicep curl, you can place one hand on top of the other and resist the push of the top hand by bringing the bottom hand up toward your face or by simply creating an isometric contraction.

                      Next, on hands and knees, you can pull one hand toward the other, even swiping each hand up to the opposite shoulder.

                      WATCH THE VIDEO

                      PRACTICE PEACOCK POSE: PREPARE YOUR PULLING MUSCLES

                      BADDHA KONASANA VARIATION

                      As always, progression is key. When it’s time to actually explore Peacock Pose, this Baddha Konasana variation is a great step before we attempt the plank-like position. Why? It’s an option that allows us to create less weight in the pose by having our knees bent.  

                      To start off, placing some soft support out in front is a good plan, just in case we fall.  

                      In this Baddha Konasana variation of Peacock Pose, we practice the hand placement and arm setup while creating a diamond shape in the legs.  As we lean forward, we must remember that nothing is stopping us! The biceps (our pulling muscles) need to work. It’s all about pressing our hands into the ground and pulling them towards our face, which will help with the counterbalance. The action will move some weight back towards our feet, which will help us from falling forward.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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                      • Build confidence speaking in front of groups in person and online
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                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      PLANK POSITION FOR PEACOCK POSE

                      When we arrive in this variation of Peacock Pose, the back muscles are of course involved, but it’s the leaning forward that also takes the legs up.

                      Additionally, there can be some conversation about the placement of the elbows. With a deeply rounded back, we may get them very low on the belly, even below the belly button, especially during the initial setup phase, but body proportion needs to be taken into consideration. Matt reminds us that when the legs lift up, it can move the belly button area further away from the elbows. It doesn’t mean that they are now in the wrong place.

                      Essentially, we have the same setup as in the previous variation, but you’ll see in the video that the legs go straight back and we need to be bold with the “lean” element.

                      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

                      TAKE CARE AND LEAN

                      Before we even attempt any variation of Peacock Pose, we must not only prepare the pulling muscles (with bicep drills like those offered in today’s video) but also understand how much we need to lean forward to protect our wrists.  If we are at a 90 degree angle or less, this may cause a lot of pressure on the wrists. Leaning forward will increase the angle and potentially minimize the tension. It’s like a cycle: Unless we prepare the pulling muscles, we will not have the capacity to lean to the necessary degree.  

                      The beauty of the practice is developing this discernment. We develop a sense for what stage fits our development. Taking care to use this discernment indicates longevity in our bodies and in our practice.  

                      Prepare to receive step-by-step instruction and education in Matt’s upcoming online arm balance workshop, Step into the Fire.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Arm Balance Immersion 

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

                      Retraction Of The Scapula

                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      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.

                      Eka Pada Koundinyasana I

                      Eka Pada Koundinyasana I

                      Arm Balance

                      EKA PADA KOUNDINYASANA I

                      If Side Crow is already part of our practice, then Eka Pada Koundinyasana I is like adding on another layer to that posture, because they are quite similar. The added layer is that we extend the top leg behind us, splitting it from the bottom leg.

                      As with any arm balance, we can encounter some challenges. A common occurrence when sending that top leg back is losing the “sweet spot” of the counterbalance.  

                      The good news is that there are actions, articulations, and variations we can engage in to conquer these challenges. In today’s video, Matt demonstrates a variety of ways to approach Eka Pada Koundinyasana I that will meet us where we are in the development of this pose.

                      chromatic yoga 15 hour immersion

                      STEP INTO THE FIRE

                      REGISTRATION NOW OPEN

                      • Step-by-step guidance
                      • Intelligent and precise warm-up for your body
                      • Drills to build and refine your skill sets
                      • Essential arm balance techniques
                      • All levels appropriate
                      • Lifetime access available
                      • Live attendance is NOT necessary—you can practice the replays
                      • Affordable options available
                      • VIP options available

                      BACK ON THE MAT VARIATION

                      Unless it is a regular part of our practice, attempting Eka Pada Koundinyasana I may feel discouraging. The pieces may not come together as we want them to, or in the timeline we desire—but this is where the practice happens. It’s our opportunity to take intentional action in the direction of growth, while learning to release the outcomes.

                      What we also have in our favor is guidance. Matt offers a first variation that lays a foundation. It’s in a supine position, which allows us to focus our well-placed efforts on the nuances and to strengthen in order to prepare for the variations in which balance is required.

                      One of the key takeaways is this: Just because we are supine doesn’t mean we don’t stay active in our bodies. For example, we use a high degree of abdominal engagement to draw the front leg higher onto the supportive arm.

                      WATCH THE VIDEO

                      EKA PADA KOUNDINYASANA I: GO FORWARD, LIFT HIGHER

                      KICKSTAND SETUP

                      We may also find it difficult to lift both legs off the ground. Practicing by attempting to lift only one leg may help us gain a sense of what’s required. Using the front foot as a kickstand can allow us to explore what it feels like to lift in the back leg while we contemplate how much we need to go forward with the torso in order to lift the back leg higher. Once we feel secure and strong enough, we can slowly start to play with the idea of bringing the front foot forward and eventually lifting that foot off the ground. This kickstand variation of Eka Pada Koundinyasana I offers us the assurance that until we find full flight, the front foot can remain as a base while we work on muscle engagement and pelvic articulations.

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      SLIDE WITH SOCKS

                      Just like in last week’s article about Eka Pada Koundinyasana II, wearing socks as a prop to assist in sliding the front foot forward can make Eka Pada Koundinyasana I more accessible.

                      Here too, progression and advancement are in the finer details. It’s not uncommon to find it challenging to keep the bottom leg in place on the upper arm. To help with this, Matt teaches us to rotate the pelvis in a way that the “top pelvis” does a hip hike, which will help roll the bottom leg up the arm. Achieving this effectively makes the posture more vertical, which helps us not have to lean forward as much. Matt compares it to how we understand the way a handstand works: When it’s stacked more vertically, we can rely on less counterbalance and become more weightless, therefore maintaining better access to the posture.

                      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

                      EKA PADA KOUNDINYASANA I CHAIR INVESTIGATION

                      If we’re not quite ready to take flight, this variation of Eka Pada Koundinyasana I on a chair may be the perfect option. In many ways, it’s similar to the kickstand setup. We start off by keeping the bottom foot on the ground, then placing the top foot on a chair behind us (best to have a chair that doesn’t roll or slide). Once we feel secure, we can start to extend the bottom leg forward. Don’t forget to lean forward to actually be able to extend that leg!  

                      This exploration with a chair takes some weight off of the posture, creating a pathway towards building enough strength for the ability to take flight in this arm balance.

                      If you want to unlock more access to arm balances like this one, register for Matt’s next 2-hour online arm balance workshop, Step into the Fire.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Flow and Fly Immersion 

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
                      Retraction Of The Scapula

                      Retraction Of The Scapula

                      Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

                      read more
                      Conquering Compass Pose

                      Conquering Compass Pose

                      Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

                      read more
                      Leg Over Head Pose

                      Leg Over Head Pose

                      Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

                      read more
                      Spanda In Backbends

                      Spanda In Backbends

                      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

                      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.

                      Achieve Flying Balance

                      Achieve Flying Balance

                      Arm Balance

                      ACHIEVE FLYING BALANCE

                      Achieving an arm balance is quite extraordinary when you consider all that’s involved. And when we refer to an arm balance as a “flying balance,” there is even more involved. The “flying” in Eka Pada Koundinyasana II refers to the expansion in the positioning of our bodies, which requires a great deal of adductor flexibility. That is to say that we are not only balancing on our hands, we’re also doing a variation of the splits. The techniques required for arm balances and splits can be quite demanding, so how do we put it all together? We take it step by step. Taking intentional and specific actions will support our journey towards the development of this posture.

                      In today’s video, Matt shares techniques that properly prepare us for our greatest potential in Eka Pada Koundinyasana II.

                      chromatic yoga 15 hour immersion

                      CHROMATIC GLOBAL TRAINING

                      REGISTRATION NOW OPEN

                      • Solve the "Yoga Teacher's Daily Grind"
                      • Become the BEST teacher you can be
                      • Get personalized feedback and support
                      • Learn anatomical sequencing and verbal cues
                      • Clear and impactful visual demonstration
                      • Strategic workshop design and sell out your events
                      • Become a Certified Chromatic Teacher
                      • Room for future growth: lead Chromatic Yoga Immersions and Trainings

                      LOGICAL PREPARATION

                      The Side Angle variation Matt teaches in the video is an accessible entry point. It removes the balance while still allowing the nervous system to adopt the patterning. As he mentions, this variation “primes the body for the experience.”

                      What’s unique about this approach is that we set the arms up in the arm balance position so that we can get a feel for the hand placement. Because it mimics the shape of Eka Pada Koundinyasana II, we’re also developing the flexibility of the adductors (the “splits” portion of the pose). We also get an opportunity to iron out all of the alignment misconceptions we may have, especially regarding hand placement. Matt points out a common tendency, which is placing the top elbow too high—it should emulate where we would place our elbows if we were actually balancing the pose.

                      WATCH THE VIDEO

                      ACHIEVE FLYING BALANCE: ELEVATE IN EKA PADA KOUNDINYASANA II

                      VARIOUS ENTRY POINTS

                      The very first balancing entry point Matt offers, with hands on the yoga mat on a diagonal, is a more controlled way to get into Eka Pada Koundinyasana II. Preparation for the adductors is necessary before we attempt these powerful entries.

                      From Standing Postures

                      This option is basically executed by flipping Side Angle Pose on its side. Coming in from the standing position offers more momentum.

                      Now, the back leg may feel heavy. To offset this feeling, Matt directs us to retract the shoulder blades and lower the torso closer to the ground. This shifts more weight forward. Entering from Trikonasana is also an option.

                      With Momentum

                       Coming from a Downward-Facing Dog variation may make entry easier. The momentum of thrusting forward with more force can assist in achieving this flying balance. 

                      200 Hour Online Teacher Training Certification

                      200 HOUR ONLINE TEACHER TRAINING

                      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

                      • Deepen your yoga practice
                      • Build confidence speaking in front of groups in person and online
                      • Learn foundational class structures and templates
                      • Learn techniques for a wide range of yoga postures
                      • Get certified and highly qualified to teach yoga
                      • Yoga Alliance Globally Recognized Certification Program

                      SOCKS & BLOCKS

                      Socks

                      Using socks as a prop for Lizard Pose entry can make it more accessible for the front leg. Matt notes that the keys here are to turn the front leg in and up, then climb up the arm by lowering the torso, creating a shelf. Next, we lift the same-side buttock up while sliding the back leg further back to eventually lift.

                      Socks & Blocks

                      In a Downward Dog position but with one foot on a block for greater elevation, we again use momentum and the smoother transition through the socked front foot to ease into the flying balance. Note here that removing the sock from the back foot reduces slipping on the block.

                      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

                      SLIDE INTO YOUR SLOT

                      The Chromatic approach lays out a detailed formula for step-by-step preparation for Eka Pada Koundinyasana II. Both leading up to the posture and in the posture itself, we can slide ourselves into the section of preparation that supports our growth and development. If it’s right for us to first develop the flexibility of the adductors, we can practice a facilitated stretch in postures like Side Angle and Trikonasana. If we need to lean into the work of where we stand in terms of the various entry points, then this is where we can default to in our yoga practice. If we can already achieve flying balance in Eka Pada Koundinyasana II, then we can refine details, like leaning more forward or expanding by stretching each leg out more to the sides. There is always a place to step into our own challenge. When we choose consistency in the challenge, we find growth and increased potential.

                      Last chance to register for Matt’s upcoming Chromatic Global Training, which will support the further development of advanced postures like this one. 

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                      Article by Trish Curling

                      Video Extracted From: Flow and Fly Immersion 

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                      • Learn how to avoid common injuries
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                      THE FREE TECHNIQUE PACK

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                      Virasana

                      Virasana

                      Hip Extension

                      VIRASANA

                      For some of us, postures like Virasana and Lotus can be uncomfortable or even painful for the knees, so we avoid them altogether. Depending on what we’re dealing with, this may be the best decision. If there is room for safe exploration, however, Matt provides intentional education on how to reduce pain in the knee joints and how to strengthen the surrounding tissues. Developing the ability to close the angle of the knee joint can be helpful in this endeavour.

                      Matt shows us a couple of ways to approach this:

                              1.  Get stronger hamstrings to close the knee joint more tightly 

                                   (puts the least amount of strain on the knees in Lotus)

                             2.  Stretch the quadriceps

                                   (strengthen first to warm them up and then stretch to create increased range of motion)

                      In today’s video, Matt demonstrates via Virasana variations how these actions can be implemented to move towards Lotus.

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                      ACTIVATE YOUR QUADRICEPS

                      It’s not uncommon to have a love-hate relationship with lunges, and this drill can be added to the list. There’s no denying that they get the job done when it comes to quadricep activation in preparation for Virasana and Lotus. As we’ve learned from practicing with Matt, it’s “strength before stretch,” and in the video, we see the strength portion. 

                      We start off in a low-lunge position with the top of the back foot pressing into the floor. As we press up into the lunge, we can negotiate the amount of load we want to place on the quadriceps.

                      If we need less weight on the back leg, we can lean our weight into our hands, which are resting on the front thigh for added support. If we want to load the quads, then keeping the weight more toward the middle of the posture will provide more intensity for the quadriceps.

                      WATCH THE VIDEO

                      VIRASANA: PREPARATION THAT LEADS TO LOTUS

                      SUPPORTED VIRASANA

                      Finding ways to support the execution of Virasana is imperative when we have concerns about injury or discomfort, particularly in the knees. When exploration is possible, Matt provides options for us to worry less about the knees.

                      Placing blocks underneath the buttocks in Virasana can be a supportive option, but we can go further. Matt shows us an opportunity to be a more active participant in transforming our experience.

                      He demonstrates sitting up on blocks in a forward position while actively lifting one heel up towards the buttocks. This movement will activate the hamstrings on that side. Next, we can remove a block and check in with the sensations in the knee joints by gently pulling each knee slightly upward. There may be a shift in sensation—hopefully the reduction of any pulling on the patella tendon. 

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                      EXPLORE THESE VARIATIONS

                      Ardha Virasana

                      This may be considered a more accessible option; however, Matt warns that when we bow forward, this is where we might experience more pressure in the knees. Again, applying actions to generate strength can decrease pain. Part of the action described in the video is to press the knee down on the “Virasana side” of the pose, or lifting the heel towards the buttocks as we learned in the “supported Virasana” variation.

                      Half Virasana / Half Siddhasana

                      Here is where we move more toward what may become Lotus Pose.  

                      One of the key actions is to pull the knee out wide on the “Siddhasana side” of the posture. Of course, blocks can continue to support, along with the strengthening actions Matt offers in the video to cultivate integrity around the knee joint.

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                      SAFE ROUTE TO LOTUS

                      Working on the shapes we create in Virasana and Lotus are valuable, but we find the richness in the cumulative actions we take to strengthen all areas of the hips in order to eventually stretch more fully into these poses. This means that executing variations like Half Lotus / Half Virasana and finding the articulations within them will ultimately support our ability to find our fullest potential.

                      One of the articulations that is highlighted in the video is the dorsiflexion of the ankle on the “Lotus” side of the posture. This creates a lock and and more evenly distributes the energy from the knee toward the ankle.

                      The variations we explore in Virasana are both a roadmap toward postures like Lotus and an investigation of our body’s current and potential capabilities.  

                      Matt’s upcoming Chromatic Global Training will support your continued studies of safe explorations in your yoga practice.

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

                      The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

                      Article by Trish Curling

                      Video Extracted From: Breath of Fire Immersion 

                      lotus pose online yoga classes

                      ONLINE ANATOMY COURSE

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

                      Continue Learning

                      Redefine Chaturanga

                      Redefine Chaturanga

                      Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

                      read more
                      Tight Hips

                      Tight Hips

                      Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

                      read more
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                      read more
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                      read more
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                      • exclusive online course discounts
                      • exclusive blogs and videos
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                      BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
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                      BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all

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