Hips & HanumanasanasplitsHIPS & HANUMANASANA What a posture! Hanumanasana is such a beautiful expression of what is possible in our physical yoga practice. However, it’s not about “achieving” Hanumanasana but about the exploration of what is possible in terms...
STRENGTHEN YOUR “SHELF” FOR MAYURASANA
Let’s note that muscle groups do not work in isolation: The activation of accessory muscles, although not necessarily the focal point, are an integral part of the execution of a posture. In Mayurasana, the anterior deltoids and rotator cuff muscles may not be part of your first thoughts regarding how to execute this posture, but without considering the role they play, we simply will not be able to create the “shelf” required to create the balance we need in this posture. There is obvious core activation, not to mention strength and activation in the glutes and hamstrings, but the shelf Matt refers to in this class is the ability to hug the elbows in as tightly as possible so as to create an anchor for the pose. The anterior deltoids and rotator cuff muscles offer support, stability, and strength in Mayurasana.
- 3 livestream workshops and replays
- Nondogmatic and effective alignment
- Improve low-back health
- Shoulder mobility + heart openers
- Shoulder strength + arm balances
- Inversions, binds, neck & shoulder release
- 6 hours of continued education
- Gain strength and stability
- Increase range of motion, flexibility, and mobility
- Step-by-step guidance: Everyone can follow and participate
- Educationally infused: Learn while you embody
- Livestream optional; all workshops available as livestreams (see dates below) and as on-demand replays for life
- Automatically receive access to the replays immediately after the livestream
BLOCK SQUEEZE DRILL
In terms of teaching Mayurasana, Matt notes that it’s not an easy pose to sequence towards. Not many other postures mimic the mandatory actions, but there are certainly creative movements and drills we can incorporate into our practice in order to cultivate the inescapable strength required for Mayurasana. Of course, Matt demonstrates the actions we can take to strengthen the appropriate muscle groups. Included in this preparation, in particular for the shelf in Mayurasana, are the biceps, pectoralis muscles, anterior deltoids, and rotator cuff.
Today’s video starts off with a “block squeeze” drill. The block is squeezed between the forearms with bent elbows, while the arms are externally rotated. Our palms are facing forward, and the upper back is rounded while we “sit” in a Chair Pose position. The pectoralis muscles are engaged, but it’s the external rotation that helps us target the rotator cuff muscles.
WATCH THE VIDEO
STRENGTHEN YOUR “SHELF” FOR MAYURASANA: HOW TO PREPARE FOR THIS UNIQUE ARM BALANCE
MAYURASANA AT THE WALL AND ON YOUR BACK
Mayurasana at the Wall
Here, we can practice mimicking what we did in the block drill—squeezing our elbows in towards each other. In addition, the feeling of “trying to pull the wall up” turns on the pectoralis major, the anterior deltoids, and the biceps. We can’t lift our legs here, but we can practice the sensation of pulling our feet back to activate the glutes and hamstrings.
Mayurasana on Your Back
By pressing our feet into the ground in this variation, we can get more feedback and activation of the glutes and hamstrings. In the upper body, we practice the shape by rounding the back and placing our arms as if to set up the shelf on top of the rib cage.
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
- WINTER ENROLLMENT NOW OPEN!
In the full class, Matt reminds us that creating the shelf with our arms doesn’t mean that we are resting on top of them. What we’re actually doing is setting up a strong base, our negotiating point for balance. To achieve the final expression of the posture, it’s the angle of the bend at the elbows, the grip of the ground with the fingers, and the strength in the shoulders and upper body that allow us to shift and find the sweet spot that supports the lift of the legs. In today’s video, you’ll see how Matt shifts his weight back and forth before he locks in to the next step, where he finds authentic balance and uses the strength of the core, glutes, and hamstrings to lift his legs. The trust in the foundation that’s been created allows for this masterful execution of Mayurasana.
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
- WINTER ENROLLMENT NOW OPEN!
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
Tripod Headstand to Crow for Controlled AccessinversionsTRIPOD HEADSTAND TO CROW POSE When exploring an inversion like Tripod Headstand, the shoulder muscles become part of the primary focus. Tripod Headstand on its own can be challenging enough, but adding a...
Shoulder Connections 3 Postures for Increased Mobilityshoulder stabilitySHOULDER CONNECTIONS To increase mobility in our shoulders, we must first understand how they move, so we become more connected with their function and how they inform a variety of yoga postures....
Deep Dive Into Chaturanga Shoulder Action Controversyshoulder stabilityDEEP DIVE INTO CHATURANGA Earlier this week, Matt posted a video on his Instagram page highlighting the shoulder blade movement that takes place in Chaturanga—moving from protraction to retraction....
Strengthen Your "Shelf" for Mayurasana How to Prepare for This Unique Arm BalanceDELTOIDSSTRENGTHEN YOUR "SHELF" FOR MAYURASANA Let’s note that muscle groups do not work in isolation: The activation of accessory muscles, although not necessarily the focal point, are...
What Are the Tilts of the Scapulae? 4 Postures to Help You Lock Into These Shoulder ActionsSHOULDER ROTATIONWHAT ARE THE TILTS OF THE SCAPULAE? When we first dive into studying anatomy, it’s all about the basics. Once the foundation is laid, it becomes easier to...