Tweak The Twists In Your Yoga Practice

Tweak the Twists in Your Yoga Practice

padmasana

TWEAK THE TWISTS IN YOUR YOGA PRACTICE

The definition of “tweak” here is the following: to improve (a mechanism or system) by making fine adjustments to it.

This perfectly describes a major part of what’s involved in the school of Chromatic yoga—it’s the fine adjustments related to the biomechanics of each posture that create a massive impact and transformative experience in our yoga practice. When we pay attention to each adjustment and learn to integrate it in a way that develops our intentions with a particular posture, we reap the benefits of expanding our potential. In Chromatic yoga, Matt shows us how to sequence yoga practices in a way that integrates knowledge of anatomy, biomechanics, and technique.

The postures and drills in today’s video show us how to properly co-activate the right muscle groups in order to maximize the benefits of twists through what Matt calls the “fire line.”  

 

chromatic yoga 15 hour immersion

ELEMENTS OF MASTERY 2024

REGISTRATION NOW OPEN

  • 20 hours in person with Matt, July 19–21
  • 10-hour online course “The Pose Factory” opens June 1
  • Group lunch included each day
  • Revolutionize your yoga practice
  • Apply the Elemental and Chakra systems to your poses
  • Gain mastery in your movement
  • Debunk dogmatic “alignment” myths
  • Learn anatomy-informed Chromatic Technique
  • Hotel and spa: amazing pool area
  • Optional spa treatments
  • Beautiful hiking trails
  • Outstanding restaurants
  • Sauna and hot tub

WHAT IS THE FIRE LINE?

There are 5 elements in yoga philosophy. Referred to as mahabhutas, they are the following:

  1. Earth
  2. Water
  3. Fire
  4. Air
  5. Space

Each element carries its own unique qualities, which go beyond the physical. Our focus today is on the element of Fire in a physical sense, but we can see how the qualities also lend themselves to our mental and spiritual development. Here are some of the qualities that represent Fire:

  1. Transformation
  2. Motivation
  3. Power
  4. Energy
  5. Presence

When it comes to the physical, Matt has developed a system that allows us to coordinate specific actions within specific muscle groups at the right time. The “fire line” refers to the coactivation of the “diagonal core line.” It creates a domino effect with these steps:

  1. Protraction of the scapulae (activating serratus anterior)
  2. Spinal flexion, then layering on spinal rotation (igniting the external obliques on one side and the internal obliques on the opposite side) 
  3. Flexion of the opposite hip (iliopsoas)

WATCH THE VIDEO

TWEAK THE TWISTS IN YOUR YOGA PRACTICE: CHROMATIC YOGA FIRE LINE EXPLAINED

CREATE THE CONNECTION

When it comes to twists in our yoga practice, it may sometimes feel easy to default to a more “relaxed” approach. What we learn from today’s video is the importance of timing and the coactivation of specific muscles that support strengthening the core for better twists. In the fire line, it’s all about cultivating power and front-body strength in the midline.

In order to begin understanding how to create the connection between twists and the appropriate muscles, we first see the following postures in the video:

  1. Revolved Crescent Lunge
  2. Revolved Crescent Lunge with Open Arms
  3. 2 variations of Revolved Chair

We start by creating connections through the actions of protracting the scapulae, spinal flexion, and rotation—the ability to move the upper body as a unit, rather than just moving or reaching with our arms.

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

DEVELOP THE TWIST TECHNIQUE

How do we further develop the technique for twists? Well, in the video, when Matt demonstrates Revolved Low Lunge, he emphasizes “flexing” our way down, rather than just falling with gravity. He stresses how we’re essentially resisting “the fall” by pulling the rib cage back to maintain the spinal flexion as we rotate.

The last piece of the puzzle regarding the fire line is hip flexion. As we move toward Boat Pose and “sock drills” in the video, we actually practice reversing the coactivation steps. The steps of muscle activation become the following in the sock drills:

  1. hip flexors
  2. internal obliques
  3. external obliques
  4. serratus anterior

The reversal of the steps amplifies our body’s ability to respond to the actions we’re asking it to perform.

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

AN ARM BALANCE WITH A TWIST

After masterful sequencing and the activation of the core, we can work towards an arm balance with a twist, like Side Crow. Again, instead of resting the hip and outer thighs on both arms, we can utilize the activations in the fire line to balance and rest on the triceps of one arm. This ability then becomes transferable to other arm balances.  

The techniques involved in these postures and drills create a stronger foundation and functional ability in our bodies overall, and this only scratches the surface of the fire line, not to mention the other elements.

Matt’s upcoming 30-hour hybrid immersion, Elements of Mastery, offers a unique opportunity to practice and learn both online and in person with Chromatic Yoga creator, Matt Giordano. This training will dive into all of the elements while immersing you in the studies of anatomy, biomechanics, and technique with a nondogmatic approach.

Secure your spot for this unparalleled opportunity!

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: Breath Of Fire Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

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.

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.

chromatic yoga 15 hour immersion

SHOULDER MASTERY

WORKSHOP SERIES

    •  3 livestream workshops and replays
    • Nondogmatic and effective alignment
    • Improve low-back health
    • Shoulder mobility + heart openers
    • Shoulder strength + arm balances
    • Inversions, binds, neck & shoulder release
    • 6 hours of continued education
    • Gain strength and stability
    • Increase range of motion, flexibility, and mobility
    • Step-by-step guidance: Everyone can follow and participate
    • Educationally infused: Learn while you embody
    • Livestream optional; all workshops available as livestreams (see dates below) and as on-demand replays for life
    • Automatically receive access to the replays immediately after the livestream

    BLOCK SQUEEZE DRILL

    In terms of teaching Mayurasana, Matt notes that it’s not an easy pose to sequence towards. Not many other postures mimic the mandatory actions, but there are certainly creative movements and drills we can incorporate into our practice in order to cultivate the inescapable strength required for Mayurasana. Of course, Matt demonstrates the actions we can take to strengthen the appropriate muscle groups. Included in this preparation, in particular for the shelf in Mayurasana, are the biceps, pectoralis muscles, anterior deltoids, and rotator cuff.

    Today’s video starts off with a “block squeeze” drill. The block is squeezed between the forearms with bent elbows, while the arms are externally rotated. Our palms are facing forward, and the upper back is rounded while we “sit” in a Chair Pose position. The pectoralis muscles are engaged, but it’s the external rotation that helps us target the rotator cuff muscles.

    WATCH THE VIDEO

    STRENGTHEN YOUR “SHELF” FOR MAYURASANA: HOW TO PREPARE FOR THIS UNIQUE ARM BALANCE

    MAYURASANA AT THE WALL AND ON YOUR BACK

    Mayurasana at the Wall

    Here, we can practice mimicking what we did in the block drill—squeezing our elbows in towards each other. In addition, the feeling of “trying to pull the wall up” turns on the pectoralis major, the anterior deltoids, and the biceps. We can’t lift our legs here, but we can practice the sensation of pulling our feet back to activate the glutes and hamstrings.

    Mayurasana on Your Back

    By pressing our feet into the ground in this variation, we can get more feedback and activation of the glutes and hamstrings. In the upper body, we practice the shape by rounding the back and placing our arms as if to set up the shelf on top of the rib cage. 

    200 Hour Online Teacher Training 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

    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.

    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

    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!

    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: Anatomy of Arm Balances

    lotus pose online yoga classes

    ONLINE ANATOMY COURSE

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

    Continue Learning

    Hanumanasana Hints

    Hanumanasana Hints

    Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

    read more
    Chin Stand

    Chin Stand

    Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

    read more
    Postpone The Stretch Sensation

    Postpone The Stretch Sensation

    Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

    read more
    Wake Up Your Wheel Pose

    Wake Up Your Wheel Pose

    Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

    read more
    Spinal Spaciousness

    Spinal Spaciousness

    Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

    read more
    Steps To Scorpion Pose

    Steps To Scorpion Pose

    Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

    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.

    Pin It on Pinterest