full side plank and modifications

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

VITALITY: RIGOR & RELEASE

Get back to feeling energized and alive — 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

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

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
  • Business, branding, marketing, and social media skills

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

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!

 

SALE PRICE: $198.00 $128.00

Continue Learning

Bow Pose: Where to Breathe in a Backbend

Bow Pose: Where to Breathe in a Backbend

BOW POSE—WHERE TO BREATHE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEBOW POSEThe Challenge of breathing in backbendsEver feel short of breath in a backbend? You aren't the only one. Where to breathe in a backbend is a popular question, and rightfully so. If you look at...

read more
side plank variations

side plank variations

Side Plank Variations VASHISTASANA • MODIFICATIONS • TUTORIALSIDE PLANKExtended Side plank variations  [Click Below to listen to the Audio Version of "Extended Side Plank"]There are definitely more ways than one to access a yoga posture. Not only that, but Matt is...

read more
King Cobra Pose Tutorial

King Cobra Pose Tutorial

KING COBRA POSE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEKING COBRA5 Key Actions to Decompress Your Spine in King Cobra PoseNot all that glitters is gold, and without the right approach, this glorious backbend may not be a shining example of spinal health. King Cobra...

read more
Wild Thing Shoulder Alignment

Wild Thing Shoulder Alignment

WILD THING SHOULDER ALIGNMENT ANATOMY • BIOMECHANICS • TECHNIQUEShoulder AlignmentWILD THING SHOULDER ALIGNMENTWhat is the correct shoulder alignment for the pose we call Wild Thing? To answer this, we would first have to define the guidelines for "right" and "wrong."...

read more
hyperextension of the knee in pyramid pose

hyperextension of the knee in pyramid pose

KNEE HYPEREXTENSION HOW TO SOLVE HYPERMOBILITY IN PYRAMID POSEKNEE HYPEREXTENSIONKNEE HYPEREXTENSION: PROTECT YOUR KNEES IN PARSVOTTANASANA, PYRAMID POSEWhen it comes to our asana practice, more often than not, the subject of our knees is a hot topic. Typically, we’re...

read more
deeper twists and spinal mobility with the fire line

deeper twists and spinal mobility with the fire line

DEEPER TWISTS INCREASE SPINAL MOBILITY WITH THE FIRE LINEDEEPER TWISTSDEEPER TWISTS & SPINAL MOBILITY: "FIRE LINE"Do you correlate strength with twisting postures in your yoga practice, or is it flexibility that comes to mind first?  There’s no doubt that both...

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

FLYING PIGEON

Key Actions to Balance in Flying Pigeon Pose

Flying pigeon

Flying Pigeon: Balance

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

Flexibility

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

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!

 

SALE PRICE: $198.00 $128.00

KEY TECHNIQUES & ORDER OF ACTIONS

THE SET UP

  1. Invert the ankle and drop the hip: This will help you get the foot high up toward the arm pit
  2. Evert to “clamp” the foot: this will help you avoid the sliding of the foot off the arm
  3. Lift opposite knee into arm pit: This will help you avoid the bruising on the triceps, however it requires a great deal of hip flexibility and may not be possible for you at first.

THE BALANCE

  1. Walk the hands forward: its necessary or you wont be able to balance
  2. Grip the ground: these are your brakes – they stop you from falling.
  3. Lean your body forward: This is what takes the weight out of your feet and hips and into your hands so that flight becomes possible
  4. Press front shin down into the arms: this will give you lift off so that you become lighter, if you are more flexible in the hips than this step is very important.
  5. Squeeze your back knee in: this gets your psoas and core active and keeps the weight of the pose forward.
yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

HIPS AND HAMSTRINGS IMMERSION

  • Increase range of motion of your hips and hamstrings
  • Learn techniques such as facilitated stretching
  • Release stress patterns, discomfort, or pain in your hips, back, and knees
  • Twelve 75-minute classes, all levels appropriate
  • Learn postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits, and more!
  • Lifetime unlimited access to all

Strength

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

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

 

Continue Learning

Bow Pose: Where to Breathe in a Backbend

Bow Pose: Where to Breathe in a Backbend

BOW POSE—WHERE TO BREATHE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEBOW POSEThe Challenge of breathing in backbendsEver feel short of breath in a backbend? You aren't the only one. Where to breathe in a backbend is a popular question, and rightfully so. If you look at...

read more
side plank variations

side plank variations

Side Plank Variations VASHISTASANA • MODIFICATIONS • TUTORIALSIDE PLANKExtended Side plank variations  [Click Below to listen to the Audio Version of "Extended Side Plank"]There are definitely more ways than one to access a yoga posture. Not only that, but Matt is...

read more
King Cobra Pose Tutorial

King Cobra Pose Tutorial

KING COBRA POSE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEKING COBRA5 Key Actions to Decompress Your Spine in King Cobra PoseNot all that glitters is gold, and without the right approach, this glorious backbend may not be a shining example of spinal health. King Cobra...

read more
Wild Thing Shoulder Alignment

Wild Thing Shoulder Alignment

WILD THING SHOULDER ALIGNMENT ANATOMY • BIOMECHANICS • TECHNIQUEShoulder AlignmentWILD THING SHOULDER ALIGNMENTWhat is the correct shoulder alignment for the pose we call Wild Thing? To answer this, we would first have to define the guidelines for "right" and "wrong."...

read more
hyperextension of the knee in pyramid pose

hyperextension of the knee in pyramid pose

KNEE HYPEREXTENSION HOW TO SOLVE HYPERMOBILITY IN PYRAMID POSEKNEE HYPEREXTENSIONKNEE HYPEREXTENSION: PROTECT YOUR KNEES IN PARSVOTTANASANA, PYRAMID POSEWhen it comes to our asana practice, more often than not, the subject of our knees is a hot topic. Typically, we’re...

read more
deeper twists and spinal mobility with the fire line

deeper twists and spinal mobility with the fire line

DEEPER TWISTS INCREASE SPINAL MOBILITY WITH THE FIRE LINEDEEPER TWISTSDEEPER TWISTS & SPINAL MOBILITY: "FIRE LINE"Do you correlate strength with twisting postures in your yoga practice, or is it flexibility that comes to mind first?  There’s no doubt that both...

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.

CONTACT

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

Lifting The Arches of Your Feet

Are Your Arches Lifted?

Setting the foundation for standing postures - Avoid Collapsed Arches

Is your foundation trong?

Setting the foundation of any posture is arguably the most important step you can take aside from breathing of course, which you can simply consider a part of the foundation. You probably have heard me talk about the foundation of arm balances and handstands a million times, but how about standing postures? If you have practiced with me on retreat or at the Elements of Mastery, you already know the importance of what I am about to share with you. If you have not worked with me before, no problem, I am going to take you through a step-by-step approach to building a strong, solid foundation for all your standing postures.

Have you been asked to lift the arches of your foot in a class? Did you know how to do that on your own? Maybe you were told to lift your toes in order to do so, and you probably noticed a loss of connection to stability. Lifting your toes can be a great way to strengthen some of the muscles I am about to share with you, but it is literally just the beginning.

Does it really matter?

This is a great question and I wouldn’t blame you for asking because ultimately knowing the why behind anything we do gives our actions power. So why lift the arches? Consider your feet the foundation of all standing postures. Would you build your extremely expensive one-of-a-kind house on mud, or would you prefer a solid foundation you know will hold up over time? Picture it, a strong, heavy house resting on a muddy foundation, eventually part of the house would start to sink downward while other parts remained strong. The pressure would build and the weakest parts would start to break. This happens in our body, and the weakest points are typically our joints. The joints are weak because they are the place where two or more bones come together for the purpose of movement. If they were too strong, no movement would be available. Gravity is always upon us and pulling us downward. When our bones are properly aligned there is less stress on the joints. However, what if we have an imbalance at the ankle that causes our weight to fall to the inside or outside of the foot? Not only is the ankle or foot at risk but ALL of the joints that exist above it are too because they have to compensate for the new alignment. This is why you could have a pain in your neck that stems from weakness and miss-alignment at the ankle. You feel it in the neck because the neck is compensating for everything below it. This is very important to understand especially if you are a yoga teacher or in any field of physical health. Does it matter…? YES!

The Anatomy

For the purposes of this article, we will talk about two joint actions and the muscle groups that create them: Eversion and Pronation of the ankle which occurs at the subtalar joint. The subtalar joint is just below the ankle joint. The ankle joint allows for the up and down movements of plantar flexion (pointing the foot) and dorsiflexion (flexing the foot), while the subtalar joint allows the foot to rock from side to side. For the purpose of simplicity, we will refer to both of these joints as a collective –  “the ankle”.

The arch of the foot

There are multiple muscles that help to form the arch of the foot. How high someone’s arches are may be due to the structure of the foot – the bones might be shaped in a more flattened position. However, we aren’t concerned with the external look of an arched foot but rather, training the muscles to activate appropriately for our feet. Most of us can use strengthening of these muscles. The way that I found really helps is first learning how to isometrically engage the muscles of inversion and eversion at the same time which forms a “bootstrap” like scenario around the foot. One of the fibula muscles wraps from the outer shin down the outer ankle and attaches near the ball mound of the big toe – That is pretty cool! There are muscles underneath the sole of the foot that when activated in conjunction with the muscles of inversion and eversion allow us to find greater engagement and lift of our arches.

One of the best ways to integrate these actions in your practice is to repeat them throughout your yoga practices. If you are interested in greater balance, stability, and ankle awareness there are two online immersions – 12 class packages that focus heavily on the feet and ankles.

1. The July 2020 Immersion titled The Chakras & the Elements – the Earth and Water practices will provide a profound awakening to the ankles and feet and how they relate to your practice.

2. The August 2020 Immersion titled Journey To Bliss follows a similar format as of July; the first few practices target the ankles and feet. I highly recommended either or both of these immersions.

Everting

ankle strength, heal sprained ankle with yoga

Inverting

ankle strengthening for yoga
October Livestream Yoga Classes

CHAKRAS AND ELEMENTS

FULL BODY AWAKENING

  • Unlock Your Hips!
  • Awakem Your Arm Balance Practice
  • Detailed Ankle and Feet Articulation
  • Develop Low Back and Buttock Strength
  • Strengthen Your Core
  • Release S.I. Joint Pain
  • Release Neck Pain
  • The July Immersion Has it ALL
  • Each Chakra & Element is Paired with an Area of the Body and Muscle Group
  • 12 All Levels Live Asana Classes
  • 4 Live Guided Meditations

 

3 Steps To Activate the Core of the Foot

  1. Press the outer edge of the food down.
  2. Maintain this action, and counter engage by pressing the big ball mounted and big toes down.
  3. Drag the big ball mound back toward the inner heel.
inversion of the ankle - arch of the feet

Step 1 - invert the ankle

While you can certainly evert the ankle first, I find for most people it is more effective to start with inverting the ankle when approaching standing postures. For clarity of the action, I am showing it in a seated position – try it seated first so you are very clear on how to invert. When in Warrior 2, press the outer edge of the front foot into the ground until your feel the muscle deep in the calf muscle activating. The ball mound and the big toe might lift when you do this – it is ok for now.

evert the ankle in warrior 2 yoga pose

Step 2: Evert the Ankle

I recommend learning everting when seated – first, pull the outer edges of the feet back, it can be helpful to press the big toe and toe mound forward. When articulating this action properly you will feel the muscles along the outer shin engage. After you are aware of the action, the next part can be challenging. In warrior 2, be sure to maintain the muscle activation of inversion and add eversion by pressing the big toe and toe mound down into the ground, while trying to roll the outer ankle in slightly. Be sure not to fall flat into the inner arch while doing so – if this happens it means you are no longer activating the muscles of inversion, so go back to step 1 and try again.

arch of the foot in warrior 2 yoga pose

Step 3: contract The Arch

While this step is optional, it can be really helpful especially for anyone that gets plantar fasciitis. The idea is to maintain steps 1 and 2 but then add an activation of the musculature along the bottom (plantar side) of the foot. The action is to try and drag the big ball mound of the foot toward the inner heel. Like inversion and eversion, this action can be quite foreign and may take a bit of time until you are able to feel the muscles contract. I really like to focus on this action in the change of seasons when I am switching between different shoes and my feet are trying to adapt to the differences.

October Livestream Yoga Classes

JOURNEY TO BLISS

12 CLASS PACK - FULL BODY AWAKENING

  • Strong focus on ankles, feet & wrists
  • Release Stress Patterns in body and mind
  • Increase Shoulder and Spinal Flexibility
  • Includes 2 hour Workshop on Full Wheel Pose
  • Strengthen Your Core
  • Learn Breathwork and Meditation Techniques
  • Connect the the 5 Layers called The Kosha's
  • 12 All Levels Live Asana Classes
  • 4 Live Guided Meditations
  • Lifetime Unlimited Access to All
  • SALE: 1 Time Payment of $118

The Results

Activating the arch of the foot can be challenging at first. Typically the hardest part is learning how to co-contract opposing muscle groups. When opposing muscle groups contract at the same time, you get lifting and stabilizing of the joints. In this case, when you activate the muscles along the inside and outside the leg, it’s like pulling up your bootstraps and stabilizing the ankle. As a wonderful result, the arch of the foot pulls up.

Integration

 To fully integrate these actions into your practice you will need repetition throughout all of your standing postures. Try it in your next class, or if you want a full workshop that incorporates these exact actions throughout, check out Hips: Rock Em and Unlock Em workshop below.

Thanks for stopping by. Leave a comment if this post has been helpful, or if you have questions or requests for future posts.

October Livestream Yoga Classes

BEST SELLING PACKAGE!

8 CLASS PACK INCLUDES CLASSES FOCUSED ON:

1. Flying Pigeon
2. Half Lotus (avoid knee pain)
3. Compass Pose
4. Bow Pose & Wild Thing
5. Crow Pose & Half Firefly

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

Continue Learning

Bow Pose: Where to Breathe in a Backbend

Bow Pose: Where to Breathe in a Backbend

BOW POSE—WHERE TO BREATHE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEBOW POSEThe Challenge of breathing in backbendsEver feel short of breath in a backbend? You aren't the only one. Where to breathe in a backbend is a popular question, and rightfully so. If you look at...

read more
side plank variations

side plank variations

Side Plank Variations VASHISTASANA • MODIFICATIONS • TUTORIALSIDE PLANKExtended Side plank variations  [Click Below to listen to the Audio Version of "Extended Side Plank"]There are definitely more ways than one to access a yoga posture. Not only that, but Matt is...

read more
King Cobra Pose Tutorial

King Cobra Pose Tutorial

KING COBRA POSE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEKING COBRA5 Key Actions to Decompress Your Spine in King Cobra PoseNot all that glitters is gold, and without the right approach, this glorious backbend may not be a shining example of spinal health. King Cobra...

read more
Wild Thing Shoulder Alignment

Wild Thing Shoulder Alignment

WILD THING SHOULDER ALIGNMENT ANATOMY • BIOMECHANICS • TECHNIQUEShoulder AlignmentWILD THING SHOULDER ALIGNMENTWhat is the correct shoulder alignment for the pose we call Wild Thing? To answer this, we would first have to define the guidelines for "right" and "wrong."...

read more
hyperextension of the knee in pyramid pose

hyperextension of the knee in pyramid pose

KNEE HYPEREXTENSION HOW TO SOLVE HYPERMOBILITY IN PYRAMID POSEKNEE HYPEREXTENSIONKNEE HYPEREXTENSION: PROTECT YOUR KNEES IN PARSVOTTANASANA, PYRAMID POSEWhen it comes to our asana practice, more often than not, the subject of our knees is a hot topic. Typically, we’re...

read more
deeper twists and spinal mobility with the fire line

deeper twists and spinal mobility with the fire line

DEEPER TWISTS INCREASE SPINAL MOBILITY WITH THE FIRE LINEDEEPER TWISTSDEEPER TWISTS & SPINAL MOBILITY: "FIRE LINE"Do you correlate strength with twisting postures in your yoga practice, or is it flexibility that comes to mind first?  There’s no doubt that both...

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.

Chaturanga Alignment Part 2

Chaturanga Alignment Part 2

3 Steps to Apply Shoulder Actions

CHATURANGA

CHATURANGA: Integrating Shoulder Actions

Integrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If you haven’t yet watched Chaturanga Alignment: 3 Necessary Shoulder Actions  then it is best to start there and come back to this afterwards. The 3 step process will help you develop “Muscle Intelligence” or the awareness of how to create specific actions in your body to find less complicated positions which require less strength and give you the space to explore new sensations. If done consecutively, these steps will build the strength over time that will make chaturanga feel light and free.

Most of us sitting at our computers are not able to get up and start practicing, but if you do have the liberty of doing so, practice along with this video. If not, then simply watch and come back to it at another time so you can practice along. This is meant to help you apply the actions, not just understand them.

Be patient with yourself as you work through each of the exercises – techniques take time to embody.

The Intention 

Perhaps the most confusing thing in the yoga community is the myriad of opinions about how to do each pose. Part of the reason for this is the differences each of us have from body type, to personality, to experience. Additionally, however,  each of us offering a path has a different intention behind our set of alignment cues or muscle actions. It is for this reason that I want to be clear that this is only one approach, and I am happy to provide for you the benefits and the challenges that come with this way. This approach to Chaturanga comes with the intention to build strength in multiple forearm muscles, the seratus anterior, triceps, external rotators of the the humerus, and the pectorals major. With all of these muscles working together to build strength you will inevitably feel more stable and light in your chaturanga and jump back to chaturanga, and also you will be well prepared for arm balances. If you have no intention of building strength in your upper body or practicing arm balances, there might be better ways of practicing Chaturanga. If you have a movement pattern that does not allow you to do protraction without upward tilt of the scapula then you might be better suited to a softer approach for a while. If you are experiencing chronic strain or compression in your wrist joints you may find leaning back in your chaturanga may be either better or worse for you. I mention this not to deter you from fully understanding and integrating this approach to chaturanga, but to help you to understand that there is never and will never be one correct approach to anything. What is good for you now may not be good for you later, and what was good for you yesterday may not be good for you today. This may be hard to grasp but if you try to keep an open mind and let yourself explore various approaches with the utmost attention to detail, you may find a greater sense of mastery in your body than you could ever find by doing one posture “the right way.” If you are ready to build strength, and/or set your self up for arm balances and jump backs, then let’s get started together!

3 Step Integration

When learning to integrate new muscle engagements or structural alignments into your practice, it is beneficial to simulate the shape with less stress on the muscles and joints. This usually entails changing your relationship to gravity. In the video and in the 3 steps below, I show you how to do this by doing chaturanga at the wall first, and then on your knees before trying the full posture. Doing these steps often provides a greater proficiency than simply trying it all out right away. This is because your body will always fall into its normal patterns when it’s asked to hold all your weight. We have to shake things up a bit to learn something new.

Step 1 - Chaturanga at The Wall

Regardless of your level, doing chaturanga at the wall and applying the three shoulder actions is huge in helping build masterful proprioception. This is the most important step in my eyes, especially since you’ll have plenty of time in class to practice step 2 and 3. Taking all the weight off of your body and just applying the actions until it is fully integrated and completely clear in both mind and body will be the best thing you can do. Mastery is not about halfway getting something, but rather nailing it down so that it will never be forgotten regardless of how long you leave the subject of study. Rock this exercise several times for several days/weeks and you will be well set up for building strength rapidly. Strength builds rapidly when our actions are precise in our body.

Step 2: Chaturanga on Knees

To be honest, when I take a vinyasa class, I do the first 5-10 chaturangas on my knees to get my body and mind linked together prior to floating back. Chaturanga on the knees is a great way to practice the actions with slightly less body weight. This is where you will begin building muscles appropriately, so be as precise and mindful as possible so you are strengthening the muscles required for the 3 shoulder actions. My best advice is start with your shoulders a little bit past the wrists to simulate the leaning forward when coming from plank. With your knees on the ground you can’t actually shift forward so you’ll have to begin by placing your knees closer to your wrists than you normally would. Second, make sure you create one long line from shoulders to knees, without breaking at the hips.

Step 3: Plank To Chaturanga

When attempting full chaturanga with a block, it becomes easier to compensate and “fake it” and either over engage in muscles that are not efficient for the actions, or simply getting caught up in compression – placing your bones in the way of the movement in order to slow the movement down – SEE  FIRST VIDEO when I talk about “Upward Tilt” of the scapula.

Mastering these shoulder actions will not only make your practice of chaturanga easier and more enjoyable, but will open up a whole new world of power and strength in your arm balances.

If you find yourself struggling to integrate the actions in this version, I highly recommend focusing on the first two options for about 3-5 months and then coming back to this.

Complexity

The shoulders are incredibly complex and as a result, it takes quite a lot of self-practice and study to gain any sort of mastery.  I break things down into small steps so that you are able to integrate the actions in your body more easily, however these steps are just the beginning. Let these actions settle into your body over time; rather than forcing them into every chaturanga, pick one action to focus on in your classes and first observe what you are doing before you make changes. Little by little, try to apply the action and notice what it feels like each time. This is a highly effective approach that builds patterns in the body and awareness in the mind. If you are interested in more shoulder strengtheners and stretches check out the Handstand Training. It comes with several videos that directly target the shoulders. Thank you for stopping by. Please share your comments, questions, or requests for other blog topics!

Hips: Rock & Unlock 'Em

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!

Continue Learning

Bow Pose: Where to Breathe in a Backbend

Bow Pose: Where to Breathe in a Backbend

BOW POSE—WHERE TO BREATHE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEBOW POSEThe Challenge of breathing in backbendsEver feel short of breath in a backbend? You aren't the only one. Where to breathe in a backbend is a popular question, and rightfully so. If you look at...

read more
side plank variations

side plank variations

Side Plank Variations VASHISTASANA • MODIFICATIONS • TUTORIALSIDE PLANKExtended Side plank variations  [Click Below to listen to the Audio Version of "Extended Side Plank"]There are definitely more ways than one to access a yoga posture. Not only that, but Matt is...

read more
King Cobra Pose Tutorial

King Cobra Pose Tutorial

KING COBRA POSE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEKING COBRA5 Key Actions to Decompress Your Spine in King Cobra PoseNot all that glitters is gold, and without the right approach, this glorious backbend may not be a shining example of spinal health. King Cobra...

read more
Wild Thing Shoulder Alignment

Wild Thing Shoulder Alignment

WILD THING SHOULDER ALIGNMENT ANATOMY • BIOMECHANICS • TECHNIQUEShoulder AlignmentWILD THING SHOULDER ALIGNMENTWhat is the correct shoulder alignment for the pose we call Wild Thing? To answer this, we would first have to define the guidelines for "right" and "wrong."...

read more
hyperextension of the knee in pyramid pose

hyperextension of the knee in pyramid pose

KNEE HYPEREXTENSION HOW TO SOLVE HYPERMOBILITY IN PYRAMID POSEKNEE HYPEREXTENSIONKNEE HYPEREXTENSION: PROTECT YOUR KNEES IN PARSVOTTANASANA, PYRAMID POSEWhen it comes to our asana practice, more often than not, the subject of our knees is a hot topic. Typically, we’re...

read more
deeper twists and spinal mobility with the fire line

deeper twists and spinal mobility with the fire line

DEEPER TWISTS INCREASE SPINAL MOBILITY WITH THE FIRE LINEDEEPER TWISTSDEEPER TWISTS & SPINAL MOBILITY: "FIRE LINE"Do you correlate strength with twisting postures in your yoga practice, or is it flexibility that comes to mind first?  There’s no doubt that both...

read more

TOP RECOMMENDATIONS 

Handstand Training

Learn the techniques that make Handstand fun, easy and accessible! This 2 part course consists of the top most effective exercises will increase your strength and technique so you can easefully balance a handstand.

View Details

SHOULDER REVELATION

In this 12 class immersion  you will practice specific techniques to strengthen and unlock your shoulders. Each class focuses on a specific joint articulation and muscle group so you gain mastery in the shoulders.

View Details

HEART OPENERS

Finally, a 12 class immersion designed specifically to help you discover the freedom of heart openers. Learn how to avoid uncomfortable compression, and awaken your true range of motion in a step by step manner.

View Details

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 Key To Arm Balances

The Key to arm Balances

Learn the secret to balancing on your hands

 

The Secret is Simple

Finding ease in arm balances can seem like a mystery and it can be frustrating to figure them out while struggling to breathe in positions that feel constricting. The secret to arm balances is simple, but it is not always easy to put into action. Picture a balance scale, the old-fashioned kind. When both sides are even, the scale is “balanced.” There is no difference between a balance scale and your body, but it’s visually harder to understand. The center of the scale is where your hand meets your wrists.

Let’s think about crow pose for a moment. You will see in the picture to the right (or below if you’re on mobile or a tablet) a red line to show you where the shaft of a balance scale would be. I call the hips and legs the “back side” of the pose, and the heart and head the “front side.” In order for the back and front side to be equal we must lean forward quite a bit. This presents a bit of fear for many yogis, and for a good reason! You could easily lean too far, too fast. This is why it’s important to build strength in your fingers and wrists. The primary muscles that stop the body from leaning too far are the flexors of the wrists and fingers. I call these muscles “The Breaks,” and much like driving any vehicle, you will not feel safe without them! For this reason alone it’s super important to strengthen the breaks so that you build trust in yourself. As your trust builds, you will be willing to lean forward more and more into the strength of your wrists.  In my Handstand Training video, I provide some of my top exercises for “the breaks.”

When most people first try to lean forward they actually tend to sink, softening the elbow joints and melting the shoulder blades toward each other. This will make the posture heavy and will actually make it harder to balance. To be sure you aren’t doing this, film yourself or better yet find a teacher or friend to support you with visual coaching.

yoga arm balance with goats
200 hour online teacher training certification

200 Hour Online Teacher Training

“The 200 Hour Online Teacher Training certification with Matt Giordano is hands down the most detailed, comprehensive, in-depth and effective training to learn how to teach yoga and deepen your own yoga practice”

October Livestream Yoga Classes

THE BREAKTHROUGH

ARM BALANCES & HIP OPENERS

Targeted Arm Balance & Hip Opening techniques

  • Awaken your upper body strength
  • Experience the “aha” moments in your hip opening practice
  • Uncover your range of motion and flexibility
  • Release low back tension through hip opening
  • 12 All Levels Live Asana Classes
  • Lifetime Unlimited Access to All
  • No recurring payments

yoga pose all 4's wrist strengthener

Step 1 - All Fours with a Block

First work with a block behind the forearms on all fours. To be clear this is a deep extension of the wrist, so be mindful. If you feel that your muscles are straining, back the block up an inch. The idea here is to grip the ground with your fingers which will activate the flexor muscles. Because the hand is in extension, the flexor muscles are elongated significantly, so gripping the ground could prove to be challenging.

chaturanga with block for wrist strength

Step 2: Chaturanga with a block

The next step is to work on lowering from plank to chaturanga with the block directly behind the forearm. I recommend only going down a few inches and trying to hold. You will notice that in my chaturanga and crow pose my elbows are only slightly bent. This will make it easier to stay lifted and light. The same is true for the fingers; keep gripping the ground! To Strengthen your wrist, I highly recommend Handstand Training

crow pose wrist strength and balance

Step 3: Crow Pose

Crow pose is significantly more challenging, so if this is new for you be sure to work with a teacher first (and a landing cushion would be an intelligent choice if you ask me). Apply the same action but go slower. Grip the ground and apply the breaks, then lean into that resistance. If you are more proficient in arm balances, you can try this in a posture like Ekapada Koundenyasana 2  or flying pigeon.

the best yoga teacher training for alignment

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

Avoiding Wrist Pain

Wrist pain is common when people first start their yoga practice or arm balance practice. That doesn’t mean it’s a good thing, but it probably means the muscles that surround the joint are not strong and probably not balanced. The wrists are not a muscle you can simply work really hard a few times and see positive results. More likely you will strain the muscles if you go that route. Instead spend small amounts of time practicing these exercises but do them often. This is how I train my own wrists and I have had much success with feeling good over the course of 12 plus years of practicing handstands and arm balances.

Thank you for reading and watching! if you have questions, comments or requests please share them here!

-Matt

Handstand Strength Training

Learn the techniques that make Handstand fun, easy, and accessible! This collection of the top 12 most effective exercises will make you rethink how you approach handstand and what is possible so you can finally build the proper strength and awareness it takes to hold a handstand.

Continue Learning

Bow Pose: Where to Breathe in a Backbend

Bow Pose: Where to Breathe in a Backbend

BOW POSE—WHERE TO BREATHE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEBOW POSEThe Challenge of breathing in backbendsEver feel short of breath in a backbend? You aren't the only one. Where to breathe in a backbend is a popular question, and rightfully so. If you look at...

read more
side plank variations

side plank variations

Side Plank Variations VASHISTASANA • MODIFICATIONS • TUTORIALSIDE PLANKExtended Side plank variations  [Click Below to listen to the Audio Version of "Extended Side Plank"]There are definitely more ways than one to access a yoga posture. Not only that, but Matt is...

read more
King Cobra Pose Tutorial

King Cobra Pose Tutorial

KING COBRA POSE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEKING COBRA5 Key Actions to Decompress Your Spine in King Cobra PoseNot all that glitters is gold, and without the right approach, this glorious backbend may not be a shining example of spinal health. King Cobra...

read more
Wild Thing Shoulder Alignment

Wild Thing Shoulder Alignment

WILD THING SHOULDER ALIGNMENT ANATOMY • BIOMECHANICS • TECHNIQUEShoulder AlignmentWILD THING SHOULDER ALIGNMENTWhat is the correct shoulder alignment for the pose we call Wild Thing? To answer this, we would first have to define the guidelines for "right" and "wrong."...

read more
hyperextension of the knee in pyramid pose

hyperextension of the knee in pyramid pose

KNEE HYPEREXTENSION HOW TO SOLVE HYPERMOBILITY IN PYRAMID POSEKNEE HYPEREXTENSIONKNEE HYPEREXTENSION: PROTECT YOUR KNEES IN PARSVOTTANASANA, PYRAMID POSEWhen it comes to our asana practice, more often than not, the subject of our knees is a hot topic. Typically, we’re...

read more
deeper twists and spinal mobility with the fire line

deeper twists and spinal mobility with the fire line

DEEPER TWISTS INCREASE SPINAL MOBILITY WITH THE FIRE LINEDEEPER TWISTSDEEPER TWISTS & SPINAL MOBILITY: "FIRE LINE"Do you correlate strength with twisting postures in your yoga practice, or is it flexibility that comes to mind first?  There’s no doubt that both...

read more

Livestream Class Packages

Yoga Alignment and Flow

MOVE•BREATHE•RELEASE

Yoga, BREATHWORK & Meditation

  • Yoga: Transform the Body
  • Breathwork: Rejuvinate
  • Meditation: Awaken the Mind
  • The Trifecta of Yoga
  • 12 ALL LEVELS CLASSES 

Yoga Alignment and Flow

THE DANCE

ALIGN & REFINE Y FLOW

  • MOVEMENT TRANSFORMATION
  • ALIGNED TRANSITIONS
  • TARGETED STRENGTH
  • DEEP HIP OPENERS
  • 12 CLASSES: INTERMEDIATE/ADVANCED

$298.00 $98.00

back health online yoga classes

THE PULSE

BALANCE STRENGTH & FLEXIBILITY

  • SHOULDER STRENGTH
  • HEART OPENERS
  • HAMSTRINGS & BUTTOCKS
  • INNER THIGHS
  • 12 ALL LEVELS CLASSES 

$128.00

2020 IMMERSIONS

back health online yoga classes

HIPS • HEART • HANDSTAND

  • HIP OPENERS
  • HEART OPENERS
  • HANDSTAND TECHNIQUES
  • BUILD COURAGE & STRENGTH
  • 12 ALL LEVELS CLASSES 

$148.00

boundless freedom

  • SHOULDER & NEXT RELEASE
  • SHOULDER BIOMECHANICS
  • BALANCED STRENGTH
  • INCREASE RANGE OF MOTION
  • 12 ALL LEVELS CLASSES

$298.00 $128.00

BIRDS OF PARADISE

  • FLEXIBILITY OF INNER THIGHS
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • LEADS TO BIRDS OF PARADISE 
  • COMPARTMENTS OF THE MIND 

$298.00 $128.00 

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES

$148.00 $78.00

back health online yoga classes

THE SPINAL RESET

  • BACK & SIDE BENDS
  • TWISTS AND FORWARD FOLDS
  • SPINAL BIOMECHANICS
  • 4 POST CLASS MEDITATIONS
  • 12 ALL LEVELS CLASSES

$128.00

JOURNEY TO BLISS

  • PHYSICAL MEETS SPIRITUAL
  • EXPLORE THE KOSHAS
  • MIND BODY TENSION RELEASE
  • 4 GUIDED MEDITATIONS
  • 12 ALL LEVELS YOGA CLASSES

$148.00 $118.00

BACK, NECK & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES

$178.00 $128.00

October Livestream Yoga Classes

THE BREAKTHROUGH

  • HIP OPENERS
  • HIP BIOMECHANICS
  • EMPHASIS ON ARM BALANCES
  • 4 POST CLASS MEDITATIONS
  • 12 ALL LEVELS CLASSES 

$128.00

JOURNEY TO THE HEART

  • FULL BODY RESET
  • INCREASE BALANCE
  • ARM BALANCES
  • 4 GUIDED MEDITATIONS
  • ELEMENTALLY THEMED

$148.00 $118.00

KING PIGEON & HANUMAN

  • FLEXIBILITY OF HIPS
  • SHOULDER & SPINE MOBILITY
  • 4 GUIDED MEDITATIONS
  • 12 INTERMEDIATE CLASSES
  • HAMSTRINGS RANGE OF MOTION

$128.00 

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.

Get in Contact

3 + 14 =

"GET WELL SOON SALE!" 30% OFF ALL IMMERSIONS TODAY!
10
days
10
hours
10
minutes
10
seconds
"GET WELL SOON" SALE!
30% OFF ALL IMMERSIONS!
10
days
10
hours
10
minutes
10
seconds
Congratulations, your 30% discount code has been applied and will be reflected at the very bottom at checkout page
Overlay Image
MEMORIAL DAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom at checkout page

Pin It on Pinterest