deepen your yoga practice

by | Sep 14, 2021 | Main Page Display

DEEPEN YOUR YOGA PRACTICE 

WHAT DOES IT MEAN TO DEEPEN YOUR YOGA PRACTICE, AND HOW TO DO IT?

DEEPEN 

What Does it Mean to Deepen Your Yoga Practice?

Have you ever seen a yoga event advertising, “This will deepen your practice”? Of course you have. Every teacher training, retreat, and immersion uses this descriptor. I say this about both my 200-hour and 300-hour teacher trainings. The question is, what does that actually mean?

What Is “Your Practice”?

In order for us to discuss what deepening your practice means, we have to define what yoga practice is. This is important. There is debate about this among modern practitioners around the world because most practitioners and teachers are not actually educated on what the purpose behind yoga actually is. So let’s break it down in a way that is easy to comprehend but also maintains accuracy.

According to the lineage of Tantra yoga, we have five layers to our being, and yoga practice is the cleansing or awakening of each of these layers. 

The Five Layers:

  1. Body: all things physical — muscles, bones, fascia, ligaments, organs, etc. 
  2. Life Force or Energy: the energy that animates the body, allowing the heart to beat and air to flow through our lungs 
  3. Mind: our experiential digestive system. Thoughts and emotions that help us process, express, and participate in life through this human body 
  4. Bliss: the deeper knowing that life is a gift, and while it’s filled with pain and challenges, it is still worth waking up each day and participating in it
  5. Awareness/Consciousness: The core of our being, the infinite intelligence that lives within, the observer or witness. The part of us that does not judge right or wrong but simply notices what is 

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Most humans are very familiar with their own body and mind, or at least they are aware of their existence. However, many of us have never done the practices that connect us to ALL the layers, and as a result, we remain disconnected or unfamiliar with them. 

For example, while we all know we have a body, EVERYONE has body blindspots — muscles that are weak, or joints that we don’t have full control of. Your physical practice of yoga (asana) will help illuminate your blind spots, paving the way for you to physically deepen your yoga practice. 

In the same way, we can become aware of our mind layer by observing our thoughts, emotions, and behavioral patterns. Through practices of meditation, contemplation, self-inquiry, and guided discussions with a teacher (satsang), it is possible to become more awake to our inner experience and eventually make changes to our mindset and behaviors. This is how to deepen your yoga practice at the mind level. 

The same is true for life force. Through practices of breathwork (pranayama) and other forms of energy observance and deliberate action, we can gain awareness and control over our energetic system. 

By appropriately utilizing these practices of asana, meditation, and pranayama, we naturally peel back the layers that otherwise veil our inner self: Bliss and Awareness. AWARENESS is at the core of our being, and for us to “deepen” our practice,  it’s imperative that all practices are infused with becoming more aware — more aware of body, breath, mind, bliss, and awareness of awareness. 

BE DELIBERATE

It is not enough to practice routinely; we must be deliberate with our practice. You walk every single day, but when was the last time you really got any better or more aware of the way you walk? Unless you have spent time deliberately assessing your strengths, weaknesses, and walking patterns, you likely have not deepened your walking practice. The same is true on all levels of yoga practice. To deepen it, you cannot expect that just showing up for the same yoga practice every day will get you anywhere. YES, the initial year or two of doing so will bring about rapid change, but you will plateau if your practice isn’t asking you to seek out your blind spots physically, mentally or emotionally.

Do You Want to Deepen Your Practice?

If the answer is yes, then I have three ways you can do so: 

  1. Monthly Immersions: Join one of the monthly immersions focusing on an area of your practice that challenges you. 
  2. 200 Hour Teacher Training: This is designed to transform your physical practice and kickstart your breathwork and meditation practices while providing you with the skill set to share that with others. 
  3. 300 Hour Teacher Training: For those already certified to teach and who want to take their practice and teaching to the next level, this will certify you at 500 hours of training. 

Co-written and edited by 300-Hour Chromatic Yoga Teacher, Donna Morin. 

200 HOUR TEACHER TRAINING

  • DEEPEN YOUR PRACTICE
  • LEARN ANATOMY, BIOMECHANICS, AND TECHNIQUES
  • MEDITATION, BREATHWORK, AND TEACHING TECHNIQUES
  • GET CERTIFIED TO TEACH YOGA
LEARN MORE

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full side plank and modifications

by | Jul 23, 2021 | Main Page Display

FULL SIDE PLANK WITH MODIFICATIONS

STEP-BY-STEP VASHISTHASANA BREAKDOWN

FULL SIDE PLANK

FULL SIDE PLANK AND MODIFICATIONS: VASHISTHASANA

USING THE WALL AS A PROP

Full Side Plank (Vashisthasana) has many modification options and variations to help make it more accessible or more challenging. I love teaching this posture with a foot on the wall to increase stability and provide a frame of reference for shifting the weight out of the hand and into the foot. 

Some people avoid props, thinking of them as a “crutch.” For sure, they can be used as a way to avoid challenges if that is your intention, but they can also be used to increase body awareness and help you develop technique. Props are neither good nor bad; it’s just a matter of how and why you are using them. Is it that you want to avoid challenge or that you want to face challenge intelligently and appropriately?

In the video tutorial below, I show how to modify side plank by placing your top foot on the wall. This reduces the required balance and will allow you to focus on the foundations of the posture, like the strength of your hand and wrist. Press your thumb and pinky fingers into the ground. Then focus on your bottom foot, pressing the instep of your foot into the wall. Eventually, you will be able to place the whole standing foot on the ground, which will give you strength and the power to lift the hips up. Lastly, keep your shoulder externally rotating, as indicated in the video.

Arm Balances Online Yoga Classes

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Full Side Plank & Modifications • Vashisthasana at the Wall

This Side Plank tutorial footage is taken from the July 2021 Immersion, titled BALANCE

Full Side Plank Setup

What I don’t discuss in this particular clip is how the setup of this posture is exactly like Wild Thing. This means your pelvis is more open toward the sky, while in standard Side Plank, your feet are stacked. The spine is in a backbend as well, unlike the standard variation, where the spine is neutral.

There are other alignments you could explore, but these will tend to give you the greatest access to the full Side Plank variation where you grab the top foot and extend the leg. If you want to practice the full class, be sure to check out Class #9 of the July 2021 Immersion, called Balance

 

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

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Three Full Side Plank Modifications and Variations

  1. Foot on the Wall: Once you rise up into Wild Thing, place the back foot on the wall and push your weight toward the wall, even if it means both knees are bent. This is not only okay but an indication that you are doing it properly.
  2. Tree Pose: The next step is infinitely more challenging because it requires greater balance and flexibility. Take the foot off the wall, similar to Tree Pose but without placing the foot on your inner thigh (though that is also another variation). I suggest pushing your knee into your hand to get your hip flexors active. Hip flexor strength becomes key when you attempt to straighten the leg. Often the tension of the hamstrings is too much and people have to let go of the foot. If your hip flexors are strong and used to engaging in this position, then they can help out by keeping the top leg closer to your upper body, lessening the chances that you’ll have to let go of the foot when extending the leg up to the sky.
  3. Full Side Plank or “Extended Vashisthasana”: Pull your knee in as tight as possible in order to grab your foot. Either stay as a modification or begin to kick the foot to the sky, straightening the top leg. Pro tip: It’s helpful to keep the bottom, weight-bearing leg bent while extending the top leg upward. 
Arm Balances Online Yoga Classes

VITALITY: RIGOR & RELEASE

Get back to feeling energized and alive with 12 all-levels vinyasa & meditation classes to increase your energy, focus, and mental clarity.

 

  • GET BACK TO FEELING ENERGIZED
  • ALL-LEVELS VINYASA CLASSES
  • HIPS, TWISTS, HEART, SHOULDERS, NECK, AND CORE
  • GUIDED MEDITATIONS TO DE-STRESS, INCREASE FOCUS, AND GAIN MENTAL CLARITY
GET THE DETAILS

Can’t Straighten Your Legs?

This is normal and really shouldn’t be your focus. This is an incredibly physically demanding posture that requires extreme flexibility. Even with slightly bent knees, the posture is still visually stunning and, I would argue, even more biomechanically sound because bent knees typically trigger more muscle engagement.

 

 

Edited by 300-hour Chromatic yoga teacher, Donna Morin.

 

TOP RELEVANT RECOMMENDATIONS

1. Balance Immersion: 12 Classes Focused on Balance (video above is taken from this immersion) 

2. Arm Balance Immersion: 12 Classes – 12 Arm Balances

MORE WAYS TO DEVELOP YOUR PRACTICE

  1. Live Immersions: 3 classes per week
  2. 200 Hour Training: Get certified
  3. 300 Hour Online Training: Get 500hr certified
Arm Balances

ARM BALANCES

Learn 12+ arm balances while expanding your knowledge of the body and increasing your body awareness. All classes are 75 minutes and ALL-levels appropriate 

  • Crow Pose, Side Crow, and variations
  • Flying Pigeon, Koundinyasana 1 & 2
  • Titibhasana, Bhujapidasana
  • Handstand, Forearm Stand, and many more!

 

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find your seat

by | Jan 8, 2019 | Hips, Home Page, meditation

3 BEST SEATED MEDITATION POSTURES

Find Your Seat: 3 Ways to Sit without Knee, Hip or Back Pain!

7

Find Your Seat

Let’s go over the 3 best seated meditation postures and find out which one is right for you. The deep benefits of seated meditation are well known to have been experienced by many. On the other hand, people around the world find the practice to be inaccessible because they can’t sit comfortably for more than a minute. This is true for me, even to this day! No matter how open my hips are, or how strong my core and back are, if I try and sit on the ground for an extended period of time one of my legs will fall asleep or I will at the least just be uncomfortable. If you have the same experience, you will find these particular postures to be very supportive!

THE CHALLENGES

Why is it challenging to sit? There are a host of reasons why we might find it difficult to sit on the ground – perhaps primarily because we just don’t do it. Sitting in a chair does not allow our hips to go through their full range of motion each day and as a result, our back and hip flexors don’t develop the strength needed to keep us upright. Yoga can serve as an amazing practice to redevelop the capacity to sit more efficiently although it won’t happen overnight – which is why it’s necessary to check out the 3 postures in the video and photos below, so you can sit comfortably on the ground while you are working on the long term hip-opening journey.

Trying to re-pattern our body takes repetitive practice. As with any other skill, you can only learn from doing it. That is why I created a 12 class immersion to help you feel better, sit better, and establish a meditation practice. MOVE•BREATHE•RELEASE helps you increase flexibility of the hips, strengthen your back muscles for better posture, teach you breathwork techniques, and gives you the tools for mental and emotional clarity and freedom. Meditation requires guidance just like yoga, and I guide you in all 12 classes so you feel safe, confident, and inspired with each practice.

MOVE•BREATHE•RELEASE

12 Class Package for Yoga, Pranayama, and Meditation

  • Breathe better with pranayama “breathwork” exercises
  • Release Hip Tension with asana practice
  • Increase Flexibility & Strength
  • Increase Focus and Clarity
  • Decrease Stress
  • Unwind physical & Emotional Tension
  • Move more freely
  • Release low back tension through hip opening
  • 12 All Levels Live Asana Classes
  • Lifetime Unlimited Access to All  
LEARN MORE!

Is Meditation Calming?

When Most people begin a meditation practice they expect it to have the results that everyone preaches; calm mind, relaxing, stress reducing. While some people do experience these results right away, others may experience the opposite. In weight lifting you must build a foundation of strength before you can move on to heavy compound movements, and establishing this foundation can at times be challenging and discouraging. Meditation is very much the same, the practice of it might feel like you are lifting heavy weights for your mind and as a result, you might initially only experience the challenge of it. With repetition, your mind will get stronger. You will be able to focus longer and the results will come faster!

On top of it, if you are physically uncomfortable when practicing meditation you are not likely to magically walk away feeling calmer. This is why it’s important to find a seat by selecting from one of the 3 best seated meditation postures.

VIDEO TO FIND YOUR SEAT

CHOOSE FROM THE 3 BEST SEATED MEDITATION POSTURES

Assess your hips

Each of us has our own movement patterns which cause some muscles to be stronger, some weaker, some are tight, some are not, etc. We also have different bone structures that will make some positions easier than others. Finding a comfortable seat is one of the most important aspects of a seated meditation posture. If you are uncomfortable, it is very hard to move the mind beyond the discomfort of the body. This is why I have provided three options for seated meditation postures. Go through each and ask yourself which one is most sustainable. Keep in mind there is no perfect seated posture for meditation, there is only the best one for you and that is the one you feel most comfortable in and that also allows you to stay awake and present.

“3 Best Seated Meditation Postures” Detailed Break Down

best seated meditation posture

Option 1 - Bhadrasana (Hero's Pose)

My personal favorite seated posture for those who have tighter outer hips and inner thighs as it requires little flexibility in these areas. It presents a challenge for those with tight quads and shin muscles. Using blankets and blocks can help alleviate these challenges. I would suggest warming up and stretching the thighs and ankles prior to working on this posture. In the above video, I go over a twisted thigh stretch and a seated posture on heels. If these postures prove to be too challenging after a warm-up, then this posture is likely to cause discomfort during a seated meditation.

best cross legged seated meditation posture

Option 2: Cross Legged

Sukhasana, the so-called “easy seat” – an ironic title, as it can be incredibly misleading. For those with open inner thighs, hip flexors, and outer hips this can be an easy posture indeed, but if that is not the case for you then you’ll definitely want to use props. Using the right amount of blankets and block support can make this posture easier and more accessible.

seated meditation posture on chair with props

Option 3: On Chair with Blocks

In the video I show a seated option call sidasana, however, I wanted to offer one other one here. Sitting in a chair can seem like cheating, as it can be incredibly easy to get too relaxed in it. Here you will notice how I prepare the chair with blocks and a blanket and I sit on the edge of the seat so that I still used my back and hip flexors to keep me upright. Some level of muscle engagement is important to stay awake and present when meditating.

MOVE•BREATHE•RELEASE

12 Class Package for Yoga, Pranayama, and Meditation

  • Breathe better with pranayama “breathwork” exercises
  • Release Hip Tension with asana practice
  • Increase Flexibility & Strength
  • Increase Focus and Clarity
  • Decrease Stress
  • Unwind physical & Emotional Tension
  • Move more freely
  • Release low back tension through hip opening
  • 12 All Levels Live Asana Classes
  • Lifetime Unlimited Access to All  
LEARN MORE!

How to Start Meditation

The best way to practice meditation, like anything else, is to have guidance. When I was younger, I struggled for years to meditate without the support of a teacher and mostly I became frustrated and lost in my thoughts. When I stumbled upon my teacher “Rudrani” she helped provide me with the tools and guidance to make meditation accessible and enjoyable. This is why I created the MOVE•BREATHE•RELEASE  to share with you the techniques that produce the intended results that so many talk about; peace of mind, inner freedom, focus, mental clarity, joy, equanimity, balance, etc.

From Body to Mind

One thing I noticed early on in my meditation practice was the discomfort of my body. I couldn’t focus my mind on anything when I was seated because I was distracted by my back, my knee, my neck, and so on. This realization led me to the physical practice of yoga. Through the yoga practice, I gained a heightened sense of awareness of my body. At first, this was almost a curse because I could feel everything – including my discomfort! Over time and practice, I gained a bit of mastery in my body, in that I could feel the discomfort and choose postures to better accommodate myself and release it. I suggest you choose from one of the 3 best seated meditation postures above and use it for now as your “go-to pose”. I also recommend you get to know the other two poses as well because you will find that on some days your “go-to” is just not the appropriate one for you.

The seated meditation practice became so much more enjoyable for me when I could extend my attention beyond the physical, knowing that I wasn’t causing damage by forcing myself to sit through knee or back pain. While I do believe that some pain in the body can be a result of mental projection, I also know firsthand that placing love and attention on the body can support the health of the mind.  There really isn’t a divide between brain and body – the mind is a collective of all our physical and emotional experiences. For sound mental health to be our primary state of being we must get to know ourselves on all levels and develop our awareness.

OTHER HELPFUL PRACTICES

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Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

Learn More!

Elements of Mastery Online

Get the immersion that is offered around the world now in the comfort of your own home. Practice on your own time, when you want, and where you want. Re-watch, study, read, take notes, get into your body, free your mind, and advance your practice with this in depth online immersion

Learn More!

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Air Line Activation

Air Line Activation

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read more
Double Stag Handstand

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Tweak The Twists In Your Yoga Practice

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read more
Lotus Foundations

Lotus Foundations

Lotus FoundationspadmasanaLOTUS FOUNDATIONS Lotus Pose requires a healthy amount of hip flexibility. For some, it comes easy. Reasons for this might be that the person is hypermobile in the hips, knees, and ankles and/or that many months or years of effort have been...

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
All Videos

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.

#1 Tip To Advance Your Practice

by | Jan 23, 2017 | Home Page

Dharana: The Mastery Approach

#1 Tip to Advance Your Yoga Practice

7

Dharana Leads to Mastery 

There are multiple reasons why we practice asana (the physical practice of yoga), but most of us would agree that the primary one is that we feel better afterward. Asana offers us an opportunity to get to know our body on a deeper level because it demands the full attention of our mind. You can’t mentally check out while holding a balance posture; you must stay present. It’s that type of absolute focus that allows us to advance in anything we do. In the yoga sutras, the harnessing of our mind’s attention to focus on one thing is referred to as Dharana. We can get to the state of Dharana on and off the mat. It’s a skill that can permeate every aspect of our life. To become masterful at anything we do, we must practice this single-pointed focus. So how do we do it in our asana practice?

The challenge most of us face is that our only measure of progress in the asana practice is the attainment of postures. I say asana specifically because the yoga practice includes far more than the study of the physical body, and for this discussion, I want to target the development of our physical awareness. If the postures are our only measurement, then we subconsciously will strive for the ability to achieve more of them so long as we feel safe enough. On the other hand, if we don’t feel safe then we will likely hold ourselves back from our potential. I’d like to invite you to focus your attention on something more specific in your physical practice: targeted, intentional muscle activation and the sensations you experience while doing so. Instead of practicing many postures, focus on fewer postures with several muscle activations. The body has a tremendous amount of muscles, so limit your options by focusing on one area of your body i.e. the hips, shoulders, spine, ankles, core, etc. This is how I structure my Elements of Mastery immersion, I take you through simple postures while targeting each area of the body throughout the weekend or online course. In the video below, I give the example of how to activate 3 different muscle groups in the “hips” category for one single posture, lunge pose.

What Does it mean to be advanced?

The practice of yoga is always about developing some form of awareness through intentional actions. Advanced in the physical practice of asana means heightened proprioception of the body or “Body Awareness.” Understanding how to activate the various muscles of the body in order to move your bones/joints and be able to feel the sensations of these actions is what qualifies an advanced practitioner. For some, that may result in complex postures that require flexibility and strength, and for others, it might be living a more pain-free life. In any case, “advanced” is not aesthetic, it’s functional, which may or may not be visually pleasing to someone watching. The recent interest in fascia, the connective tissue of the body, has revealed many findings in modern research. While researchers are just a few years into the study of connective tissue, studies are showing the correlation between proprioception and chronic pain – those that are less aware of and capable of moving or activating certain areas of their body also experience chronic pain in these areas. What that means for us practicing yoga is to use the practice to develop greater body awareness if we want to decrease chronic pain. Watch the video below to see how I explore different muscle groups within a simple lunge posture

4 KEY MOVEMENTS

To simplify your adventure, let’s look at one way of breaking down potential engagement into 4 directional movements.

  1. Squeeze in: This can be any movement where the extremities are moving or are trying to move toward each other, or more specifically toward the midline of the body. It can also mean the front body contracting inward toward the center of our core – a full tuck position or balasana-child’s pose. In anatomy terms, I am referring to Adduction and Flexion of the body.
  2. Push Out: This is the opposite engagement or movement- away from the midline or when the front body expands like you are stretching out after a good night’s sleep. Anatomically speaking, this is Abduction and Extension of the body.
  3. Turn in: When the Extremities Rotate toward the midline of the body
  4. Turn out: When the Extremities rotate outward and away from the midline.

In addition, you have side bending and twisting. Side Bending is a push out on one side and a squeeze in on the opposite, while twisting the spine is a rotation along the central axis. My suggestion is to start with the four key movements as they will provide a strong platform to work with.

ELEMENTS

Another approach toward simplification of the complexity of the body is using the elements of nature (Earth, Water, Fire, Air). This is the basis that I use for the Elements of Mastery both the online version and live immersions. With the elements, you can still refer back to the 4 Key Movements.

Earth: The way I structure the earth practice in EOM is we look at the foundations of our postures – the two main connectors to the earth are the feet and the hands. There are 4 main directions of the ankles and if you practice these joint articulations throughout your standing postures, you will gain mastery over the feet and ankles; the same is true for the hands.

Water: The Element of Motion and Emotion appropriately relates to the hips which are the main area of our body that initiates movement from one place to another. The video above is a great example of hip activation in one posture. To really dive deep into developing awareness of the hips check out Hips: Rock Em and Unlock Em

Fire: Relates to the Core. The four directions of core activation are Flexion, Extension, Rotation, and Lateral flexion. Of these, Flexion and Rotation are most accurate to the element of Fire. To get to know these best you will want to practice Parts 3 and 4 of Elements of Mastery.

Air: Air relates to lateral flexion and extension of the spine along with thoracic diaphragmatic breathing. Practice Parts 4 and 5 of Elements of Mastery.

4 KEY MOVEMENTS

By exploring the multiple options within just a few postures, you will gain tremendous insight into your body.  When you focus your attention in this way, more advanced postures will likely become accessible simply because of your increased ability to activate muscles and move your joints. This masterful approach done over the course of time will increase the health of your muscle tissue leading to an increased range of motion and greater strength.

Dharana is the practice of focusing your attention or harnessing the full power of your mind. Now you know how to apply it to your body, but you can also apply this skill to anything you do.

Elements of Mastery

The most in-depth online yoga immersion offered by Matt Giordano. This immersion contains several full-length workshops focusing on how the body relates to nature’s elements: Earth, Water, Fire, Air, & Space. In addition to deepening your physical practice, you will learn anatomy, adjustments, and the approach to Mastery!

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