Strengthen Your “Shelf” For Mayurasana

Strengthen Your “Shelf” for Mayurasana

How to Prepare for This Unique Arm Balance

DELTOIDS

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.

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    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. 

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    MAYURASANA “MASTERY”

    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.

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    KEY ACTIONS IN THIS ARM BALANCE

    Here are the 2 key actions Matt outlines for Mayurasana (we’ll find them in most arm balance postures):

    1. Bending the elbows at an open angle (helps to stop us from falling)
    2. Intentionally leaning forward while trying to stop at the same time

    For Mayurasana, more than building strength in the shoulders, biceps, core, glutes, and hamstrings, it’s about how to be very intentional in the drills we implement in our yoga practice. The only way to become masterful is to be informed and guided through drills like these and, of course, to practice the posture itself.

    In Matt’s upcoming 3-part series, Shoulder Mastery, he’ll delve into more about shoulder strength for arm balances, along with a deeper understanding of the shoulders when it comes to inversions, binds, and even releasing the neck.

    Strength without action offers no direction. Register for the workshop series today!

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    Article by Trish Curling

    Videos Extracted From: Anatomy of Arm Balances

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    What Are The Tilts Of The Scapula?

    What Are the Tilts of the Scapulae?

    4 Postures to Help You Lock Into These Shoulder Actions

    SHOULDER ROTATION

    WHAT 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 scaffold more information. There will always be a learning curve, however, especially in the context of yoga. In Chromatic yoga, it’s about more than intellectually understanding anatomy; it’s also about how we integrate our knowledge of anatomy into our bodies from a non-dogmatic point of view.

    When studying shoulder anatomy, we are introduced to the basic actions (protraction, retraction, depression, and elevation). In today’s clip, Matt introduces us to the idea of “the tilts of the scapulae.” He explains that it can be a difficult concept to understand, both intellectually and physically. Essentially, it requires the co-activation of opposing muscle groups in order to create a lock for maximum support around the shoulder girdle. We gain insight into the tilts of the scapulae via 4 postures in today’s video.

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      UPWARD VS. DOWNWARD TILT OF THE SCAPULA

      Upward Tilt

      To begin integrating the upward tilt of the scapula into our bodies, we can begin by sitting upright and sending the shoulder forward while drawing the elbow back. This naturally sends the scapula climbing up over the rib cage.  It’s the pectoralis minor that initiates this action. This muscle helps pull the shoulder down towards the front of the ribs.

      Downward Tilt

      This can be harder to understand and integrate. The first step here may be to draw the head of the humerus back. When this happens, the bottom wing tip of the scapula pushes forward into the rib cage.  

      If we pull the rib cage back into the scapulae, as Matt explains in the full class, this creates a “suction cup” effect from the co-activation of opposing muscle groups. This is effective in our yoga practice when stability is required in postures like Chaturanga and arm balances like Side Crow.

      WATCH THE VIDEO

      WHAT ARE THE TILTS OF THE SCAPULAE?: 4 POSTURES TO LOCK IN ON THESE SHOULDER ACTIONS

      SIDE-ANGLE PREPARATION

      Part of integrating and understanding the upward and downward tilt of the scapulae is to explore the actions in postures in which we can remove some of the balance and strength elements from the equation. 

      When Matt demonstrates the downward tilt of the bottom scapula in Side-Angle Preparation, he explains that there is a distinction between where retraction and protraction take place. The initial action is still to pull the head of the humerus back, but understanding that there is a degree of retraction in the upper border of the scapula but protraction in the bottom wingtip helps us to negotiate its placement. We create the  protraction by pressing the elbow down into the top of the leg; this helps the bottom tip slide forward. From here, we can explore what the sensation feels like in order to record this pattern into our bodies.   

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      CHATURANGA AND JUMP BACKS

      In Chaturanga, it can be easy to fall into the pattern of allowing the head of the humerus to dip forward. When this happens, it’s very different from creating protraction. Repetitively allowing the head of the humerus to dip forward can cause strain in the anterior capsule of the shoulder. The goal is to create a play between the actions of external rotation of the humerus and protraction, depression, and retraction of the scapulae.  

      For Chaturanga Jump Backs, Matt presents a drill utilizing a towel. Again, we get an opportunity to practice the actions of external rotation of the arms, pulling the top of the arm bone back. Matt also reminds us that we can start by sending the scapulae into upward rotation to more distinctly feel the difference, and then execute the actions that will help us stabilize the jump back with the downward tilt of the scapulae. 

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      SIDE CROW

      In an arm balance like Side Crow, it’s imperative to feel more confident in our ability to “lock in” to the stability required. Because it’s required to send our weight forward in order to access the lift of the feet in the posture, we must be careful not to lean into an upward tilt—this would lead to imbalance in the posture and perhaps to a fall. In the clip, we see how the emphasis of pushing into the heel of the hands (which brings the bottom tip of the scapulae around) while sending the chest through (which draws the head of the arm bone back) and sending the weight forward into the fingers is ultimately what helps us access the balance required for Side Crow.

      ALLOW YOURSELF TIME FOR FULL INTEGRATION

      Ultimately, being patient enough to understand and integrate these actions will transform our experience in our practice. Exploring these actions in a variety of postures will take us on a journey of self discovery. We can tap into what comes naturally; at the same time, we can discover where we experience challenge and resistance. In the full class, Matt explains that upward and downward tilt of the scapulae can be difficult to comprehend. What this means is that it may require more persistence to uncover what is possible in our bodies.

      Register for Matt’s 2-hour online shoulder workshop, The Shoulder Reset, where there will be an abundance of opportunities to more deeply connect to and understand the biomechanics of the shoulders and how these new understandings can be applied to our yoga practice. 

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

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      Article by Trish Curling

      Videos Extracted From: Shoulder Revelation

      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

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      Take Action In Flying Pigeon

      Take Action in Flying Pigeon

      Asana and the 5 Powers of Consciousness

      EKA PADA GALAVASANA

      TAKE ACTION IN FLYING PIGEON

      Interesting about seeking and incorporating a yoga practice is that the entry point is quite different for everyone. There are many reasons you may be drawn to certain aspects of the practice, and they may satisfy you for some time.  What usually happens though is an unfolding you don’t expect. The purpose or reason you went to your yoga practice shifts the more you delve into what it has to offer. It’s not uncommon to be drawn to the physical (the asana) first, but as you continue to have the desire to learn and the willingness to take action, your relationship with your yoga practice will change and deepen.

      In today’s video, Matt demonstrates how to take action in Flying Pigeon, but when you examine it through the lens of the 5 Powers of Consciousness, your perspective opens up.

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      WHAT ARE THE 5 POWERS OF CONSCIOUSNESS?

      If you study with Matt in any of his yoga teacher trainings or immersions, you’ll gain access to these teachings, which come from ancient Tantrik Yoga philosophy.

      Christopher Wallis, author of Tantra Illuminated, outlines the 5 powers of consciousness:

      1. Consciousness/Awareness: Cit-Śakti
      2. Bliss: Ānanda-Śakti 
      3. Will: Icchā-Śakti
      4. Knowledge: Jñāna-Śakti
      5. Action: Kriyā-Śakti
      6. Freedom (encompasses all 5): Svātantrya-Śakti

      Each on their own have profound meaning, but it’s important to understand that they all exist within each other.

      For today, we’ll look at Flying Pigeon primarily through the lens of Action (Kriyā-Śakti), but there is no action without the discussion of Will (Icchā-Śakti) and Knowledge (Jñāna-Śakti). It’s not that the others are not present, but we can start to gain some insight into the system as they apply to what it means to take action in Flying Pigeon Pose.

      WATCH THE VIDEO

      TAKE ACTION IN FLYING PIGEON: ASANA AND THE 5 POWERS OF CONSCIOUSNESS

      FLYING PIGEON PREPARATION

      Hip opening is one of the key components of Flying Pigeon, and this is what Matt demonstrates in today’s video. Matt guides you through the Chromatic Yoga process by layering postures that will prepare your hips and facilitate your ability to “take action in Flying Pigeon.”  

      Keep in mind, however, that the action takes place throughout the entire process. The fact that you have the will to do it, that you take the time to learn more about how to do it, and then actually show up to practice—these are all part of taking action. Looking at it through the lens of the 5 powers of consciousness, you might become more aware of your reasons for wanting to do the pose and of how you respond to the process. 

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      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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      • 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
      • SPRING ENROLLMENT OPENING SOON!

      THE 3 STEPS TO FLYING PIGEON

      In the first step, Matt starts you off by practicing a hip opener at the wall, and he begins to pattern your ability to evert your ankle. This knowledge can change your experience of Flying Pigeon altogether. When you add in the aspect of balance, it can be challenging to open your hip to the required degree without your foot wanting to naturally invert as a result, which may cause it to slip off your upper arm.

      Without balancing, you still begin to position yourself similarly to the peak posture. For example, you get to practice just how close you need to bring your shin to your armpit, along with leaving space between your foot and tricep.  

      The third step is the “preparatory peak pose.” Here, Matt offers the option of practicing Flying Pigeon in a shape similar to Boat Pose. This again helps with patterning.

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      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
      • SPRING ENROLLMENT OPENING SOON!

      MAKING SENSE OF IT ALL

      Within this system, the understanding is that in order to take action, there is an awareness that there is some desire (will) present to pursue a particular action. If will is present, the acquisition of knowledge must follow. What’s intriguing about understanding all of this is that the pursuit of a particular asana is done with the removal of the part of the ego that wants to prove, for external validation, that it can be done.

      Bliss, as discussed in Tantra Illuminated, helps you be simply appreciative of the exploration, no matter the outcome of achieving the posture. Being conscious of this experience is also Bliss.  

      Making sense of it all requires much more than barely skimming the surface. Matt’s next immersion, Power of Bliss, will take you on the journey of understanding.

      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: Chromatic Yoga 15-Hour 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

      Lotus Foundations

      Lotus Foundations

      Lotus FoundationspadmasanaLOTUS FOUNDATIONS Lotus Pose requires a healthy amount of hip flexibility. For some, it comes easy. There are a couple of factors to consider when it comes to how “easy” it appears. These might be that the person is hypermobile in the hips,...

      read more
      Hips and Eka Pada Galavasana

      Hips and Eka Pada Galavasana

      Hips and Eka Pada Galavasanaflying pigeonHIPS AND EKA PADA GALAVASANA Depending on where we are in our asana practice journey, arm balances may feel a little overwhelming. It can be difficult to know where to start. Instead of thinking about the final destination, we...

      read more
      Hip Flexor Health For Better Movement

      Hip Flexor Health For Better Movement

      Hip Flexor Health for Better MovementstretchHIP FLEXOR HEALTH FOR BETTER MOVEMENT Healthy hip flexor muscles are associated with both stretch and strength. Although we’re going to focus more heavily on strength in this article, always note that both strength and...

      read more
      6 Postures For Hips and Lower Back

      6 Postures For Hips and Lower Back

      6 Postures for Hips and Lower Backstretch6 POSTURES FOR HIPS AND LOWER BACK When we're interested in learning about postures that help us with our hips and lower back, it’s simply not good enough to find a video or practice that says that certain poses will help with...

      read more
      Hips & Hanumanasana

      Hips & Hanumanasana

      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...

      read more
      Tripod Headstand To Crow Pose

      Tripod Headstand To Crow Pose

      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...

      read more

      THE FREE TECHNIQUE PACK

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      • the Technique Pack: 15 yoga pose breakdowns
      • exclusive online course discounts
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      Learn To Lift In Lolasana

      Learn to Lift in Lolasana

      Crucial Techniques for Takeoff

      pendant pose

      LEARN TO LIFT IN LOLASANA

      If you read my previous blog about One-Legged Crow, then you’ll know it started off with how much Matt stresses leaning forward in that posture (and in most arm balances in fact). I could start here in exactly the same way because leaning forward is truly the best place to start when you’re trying to learn to lift in Lolasana; however, it’s wishful thinking to believe that it is as simple as that. Today, Matt provides not only the variations to explore but also exactly what leaning forward entails, particularly when it comes to Lolasana. This pose is unique in that it requires an astonishing amount of hip flexor strength in order to actually achieve the lift. The variations and techniques Matt offers today provide a clearly defined path to strengthen your body and to more deeply develop the areas that may be the hurdle to actually achieving Lolasana.

      online classes for anatomy of arm balances

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      MORE INFORMATION

      UNDERSTANDING YOUR PUSH MUSCLES

      Before you lean forward, creating the right shape with your body is imperative. To this end, you will be placing your awareness on activating specific muscle groups to support where you’re required to be in space in order to learn to lift in Lolasana. Activating and strengthening your push muscles will support this endeavor. Your serratus anterior helps to protract the scapulae, which is important because the amount of space between you and the ground is vital—you need enough room for lift-off. While you’re creating space between your shoulder blades as a result of the push of the hands, you’re contracting the chest muscles, which fires up the triceps. Being aware of how one action informs the next will help you find the amount of lean required for this arm balance.

      WATCH THE VIDEO

      LEARN TO LIFT IN LOLASANA:  CRUCIAL TECHNIQUES FOR TAKEOFF

      WHAT’S INVOLVED IN LEANING FORWARD?

      One thing you’ll come to understand very quickly when you practice with Matt is that nothing works in isolation. You’ll hear him refer to the “team effort” of the actions that are layered to create the desired output. This is the Chromatic way. For example, the push muscles help inform the shape of your body, and one of the push muscles’ teammates is wrist extension. An appropriate amount will help propel your body forward with control. When you examine Lolasana step by step, you’ll see that your shoulders are required to move in front of your wrists. Once this is achieved, Matt explains that it will encourage increased “lightness” in the legs in order for you to take flight.  Knowing this will allow you to learn to lift in Lolasana, but first, you must find confidence in the direction of the lean.

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      KEY ACTIONS IN LOLASANA

      Among the variations in today’s video, you’ll gain some great insight into how to place your hands on blocks. This is an important step in early preparation. Using blocks under your hands both supports the required amount of wrist extension and assists your hip flexors so that you won’t have to lift them as high as in the variations without blocks. Following the variations in the order that Matt provides them is always advisable. Understanding the key action of the posture will also help to unfold where you need to place your attention.

      Key Actions:

      1. Grip your fingers into the ground
      2. Lean forward enough for the shoulders to move ahead of the wrists (like you’re going to do a somersault) 
      3. Push the floor or blocks away to protract the scapulae
      4. Pull your knees into your chest
      5. Lift your feet off of the ground
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      300 HOUR ONLINE TEACHER TRAINING

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      • Get 500 hour certified
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      • Transformative tools: theming, dharma talks, satsang
      • SPRING ENROLLMENT OPENING SOON!

      THE OVERLAP IN ARM BALANCES

      Even though arm balances share a high degree of challenge and are unique in their own ways, they also share a certain amount of overlap. This crossover allows you to work on techniques that can unlock other arm balances in your physical yoga practice. Wrist extension and shoulder protraction are the most obvious actions that overlap and are required for most arm balances. Lolasana is extremely challenging, but it provides an opportunity to step back and work on these 2 actions before you can even consider adding in the element of the lift.  

      In Matt’s immersion Flow and Fly, not only will you acquire the skills to learn to lift in Lolasana, but you’ll also learn the techniques that overlap in a wide variety of arm balances. 

      Jump in so that you can take the steps to lean, lift, and fly!

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

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      Article by Trish Curling

      Video Extracted From: Flow and Fly

      online classes for anatomy of arm balances

      FLOW & FLY

      MAY 2023 Immersion

      • 12 Vinyasa-style practices
      • Increase your cardiovascular activity
      • Foundational and advanced arm balance techniques
      • Improve balance and proprioception
      • Accessible modifications and sequences
      • Appropriate variations for your level of practice
      • Improve wrist, core, and shoulder strength
      • ALL LEVELS APPROPRIATE

      $148.00

      MORE INFORMATION

      Continue Learning

      Lotus Foundations

      Lotus Foundations

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      One Legged Crow

      One-Legged Crow

      3 Building Blocks Before Flight

      eka pada bakasana

      One-Legged Crow

      LEAN FORWARD! If it’s one thing you’ll cozy up with when it comes to One-Legged Crow, it will be your ability to LEAN FORWARD!  In a yoga posture like One-Legged Crow, the fear of leaning more forward can be quite real. Your first instinct will be to lean back in order to avoid falling, but when you practice with Matt, it’s guaranteed you’ll be provided with the tools for a safe and strong progression to this incredible arm balance. What you’ll come away with today is a better understanding of how to set up your environment; in addition, you’ll become more familiar with what’s required of your wrists and with techniques to make One-Legged Crow more accessible within your yoga practice.

      online classes for anatomy of arm balances

      FLOW & FLY

      MAY 2023 Immersion

      • 12 Vinyasa-style practices
      • Increase your cardiovascular activity
      • Foundational and advanced arm balance techniques
      • Improve balance and proprioception
      • Accessible modifications and sequences
      • Appropriate variations for your level of practice
      • Improve wrist, core, and shoulder strength
      • ALL LEVELS APPROPRIATE

      $148.00

      MORE INFORMATION

      WHERE TO PLACE YOUR AWARENESS

      There’s no doubt that the adductors, hamstrings, and glute muscles play a role in lifting the back leg in One-Legged Crow, but Matt explains that more emphasis and awareness should be placed on creating more mobility in the flexors of the wrist, for wrist extension in order to lean forward. Leaning forward shifts the pendulum of weight, making your lower body much lighter and keeping the leg at a certain height; therefore less effort is required to lift the back leg with the aforementioned muscles. Otherwise, the secret lies in building strength in your upper body. In addition to strengthening the flexors of the wrist (more on that here), activating the rotator cuff muscles, in particular the external rotators (infraspinatus and teres minor) along with the internal rotators (subscapularis and teres major) will help to create more stability in your arm balances. 

      WATCH THE VIDEO

      ONE LEGGED CROW: 3 BUILDING BLOCKS BEFORE FLIGHT

      A GREAT PLACE TO START

      The first thing Matt advises you to do, once you’re ready to explore variations of One-Legged Crow, is to set up a number of couch cushions, bolsters, or pillows in front of you. Creating this support will allow you to have more confidence and trust in your willingness to lean forward.  If you fall, there’s a soft landing. 

      The first drill supports the development of your ability to lean forward. Without a doubt, you’re developing strength in the flexors and extensors of the wrist and in the adductors, serratus anterior, and core. There’s no emphasis yet on lifting the back leg; as you’ll see in Matt’s demonstration, the back foot remains on top of yoga blocks while you work on the momentum of bringing the leg forward that hugs into your upper arm. In this drill, you are practicing One-Legged Crow with more control.

      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
      • SPRING ENROLLMENT OPENING SOON!

      ONE-LEGGED CROW PROGRESSIONS

      Once the previous drill becomes less effortful, it’s time to progress. In the video, you’ll see how Matt breaks it down.

      Option 1

      First, you take one leg outside the upper arm; the other foot stays on the ground. Second, you’ll lean forward while gripping the ground. Third, you might find the ability to pull your knee into your chest (similarly to Lolasana).

      Progressing even further requires that your environment be primed with cushions, as Matt recommends. The next variation levels up in challenge quite significantly.  

      Option 2

      First, place your head directly on top of soft cushions while you get into Crow Pose. Second, lift your bum high and squeeze your knees in. Third, pull one heel to the bum and then straighten the leg. If it’s available, you can take your gaze forward.

      300 hour teacher training online

      300 HOUR ONLINE TEACHER TRAINING

      GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

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

      FIND EASE WITHIN THE CHALLENGE

      The actions that may feel difficult early on in your explorations of One-Legged Crow are the keys to finding ease later on. Gripping the ground, getting your hips up, and hugging the knees into your upper arms in all of the variations and drills that Matt demonstrates prepare you with the necessary strength within your body. Once this strength is fully integrated, your ability to lean forward will feel more safe and natural. In the video, Matt explains that ease in this posture actually comes in the final variation he demonstrates, because the body is now equipped with all of the techniques it needs.  

      Matt’s current immersion, Flow and Fly, provides you with step-by-step techniques for over 12 arm balances. Sign up to learn how to find ease in flight.

      See you on the mat!

      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: Anatomy of Arm Balances

      online classes for anatomy of arm balances

      FLOW & FLY

      MAY 2023 Immersion

      • 12 Vinyasa-style practices
      • Increase your cardiovascular activity
      • Foundational and advanced arm balance techniques
      • Improve balance and proprioception
      • Accessible modifications and sequences
      • Appropriate variations for your level of practice
      • Improve wrist, core, and shoulder strength
      • ALL LEVELS APPROPRIATE

      $148.00

      MORE INFORMATION

      Continue Learning

      Lotus Foundations

      Lotus Foundations

      Lotus FoundationspadmasanaLOTUS FOUNDATIONS Lotus Pose requires a healthy amount of hip flexibility. For some, it comes easy. There are a couple of factors to consider when it comes to how “easy” it appears. These might be that the person is hypermobile in the hips,...

      read more
      Hips and Eka Pada Galavasana

      Hips and Eka Pada Galavasana

      Hips and Eka Pada Galavasanaflying pigeonHIPS AND EKA PADA GALAVASANA Depending on where we are in our asana practice journey, arm balances may feel a little overwhelming. It can be difficult to know where to start. Instead of thinking about the final destination, we...

      read more
      Hip Flexor Health For Better Movement

      Hip Flexor Health For Better Movement

      Hip Flexor Health for Better MovementstretchHIP FLEXOR HEALTH FOR BETTER MOVEMENT Healthy hip flexor muscles are associated with both stretch and strength. Although we’re going to focus more heavily on strength in this article, always note that both strength and...

      read more
      6 Postures For Hips and Lower Back

      6 Postures For Hips and Lower Back

      6 Postures for Hips and Lower Backstretch6 POSTURES FOR HIPS AND LOWER BACK When we're interested in learning about postures that help us with our hips and lower back, it’s simply not good enough to find a video or practice that says that certain poses will help with...

      read more
      Hips & Hanumanasana

      Hips & Hanumanasana

      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...

      read more
      Tripod Headstand To Crow Pose

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      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...

      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.

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