Pigeon Leg Lifts

Pigeon Leg Lifts

Ignite Your Core-Hip Connection

pigeon drill

PIGEON LEG LIFTS

Pigeon Leg Lifts are the perfect example of how you can flip a common yoga posture on its head. You may have explored several variations of Pigeon Pose, but this out-of-the-ordinary drill/variation requires something quite different. Pigeon Leg Lifts boost your ability to feel how much of a role the psoas plays in how you experience your core. In fact, the psoas is considered to be part of the core, but it is not always part of the conversation. Its location in the body, combined with the knowledge of how to highlight it in your yoga practice, helps to bridge the gap between your core and hips. Tapping into this results in greater strength and stability in your yoga practice.

Yoga for Core and Breathwork

BREATH OF FIRE

  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

THE PSOAS 

The iliopsoas (often referred to as the psoas) is actually a combination of two muscles, namely the iliacus and psoas major, but is often thought of as one. It’s unique in that it’s the only muscle in the body that crosses over between the upper and lower body. The psoas is a deep muscle that attaches to the lumbar spine and the inner thigh bone. Due to its location in the body, one of its main roles is to stabilize the lumbar spine. The psoas is both a hip flexor and external rotator of the hip, playing a significant role in how you move, on and off of the yoga mat. Contracting this muscle in Pigeon Leg Lifts promotes deeper range of motion and helps you connect more deeply with the abdominal muscles that are part of the core (i.e., rectus abdominis, transverse abdominis, and obliques).

WATCH THE VIDEO

PIGEON LEG LIFTS:  IGNITE YOUR CORE-HIP CONNECTION

THE CORE-HIP CONNECTION

The psoas works in conjunction with the other core muscles. As mentioned, it’s both a hip flexor and hip external rotator, but it also creates flexion of the spine. Spinal flexion is an entry point to understanding the core-hip connection. In my previous blog, Rectus Abdominis Handstand Drill, I discussed how Matt very intentionally utilizes the activation of rectus abdominis in order to create spinal flexion. Both the psoas’s ability to create the same action and the placement of its attachment points reveal that the psoas is essentially a bridge between the core and the legs. Understanding the link between the core and the hips has the ability to transform your yoga practice.

Activation and strengthening of the psoas is not often illuminated in unique ways in yoga classes. Practicing Pigeon Leg Lifts offers the opportunity to heighten the sensations within the core and the hips.

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200 HOUR ONLINE TEACHER TRAINING

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  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

WAYS TO EXPLORE PIGEON LEG LIFTS

In today’s video, Matt demonstrates 2 ways to execute Pigeon Leg Lifts. In the 1st option, you’ll see that it’s almost like a “push-up” action with multiple repetitions. The pushing up, however, comes from driving your hips up as far away from your mat as possible. In both options, your arms stay straight, but the 2nd requires that after you lift your hips, you sustain and hold for a few breaths. If you’re looking to fire up the core, then Pigeon Leg Lifts will do it!  You can’t escape the intensity of what’s involved. As you lift your hips all the way up, you are simultaneously creating more spinal flexion while your front upper thigh is in external rotation to maintain the “Pigeon position.” If that’s not enough, the action of pressing down the ball mound of the back foot also ignites the psoas and the hip flexors of the back thigh.

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

WHY IS THIS USEFUL?

The strengthening of the core, including the psoas, along with deeper spinal flexion is no doubt the “show stopper” of these Pigeon Leg Lifts. Doing this drill will promote greater stability and mobility for enhanced movement on and off of the mat. What’s incredible about the way Matt teaches is that he always provides a compassionate push. In the full class, he says that deliberately engaging muscles in your practice helps you understand what you struggle with the most. Once revealed, this understanding provides opportunities to work on those areas in order to achieve fuller body participation. Within all of this physical awareness, what ends up happening is an unfolding of the mind. Your ability to confront your perceived limitations also strengthens.

Join Matt’s Breath of Fire Immersion to experience the fullness of your practice.

See you on the mat!

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

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Breath of Fire Immersion

Yoga for Core and Breathwork

BREATH OF FIRE

  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

Continue Learning

Dancer Pose

Dancer Pose

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Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B Increase Your Range of MotionFLEXIBILITY BOOSTUTTHITA HASTA PADANGUSTHASANA B In my previous blog, we looked at how Matt prepares you for Standing Nose to Shin (Utthita Hasta Padangusthasana A). Although there are multiple similarities...

read more
Standing Nose To Shin

Standing Nose To Shin

Standing Nose to Shin Variations for a Solid FoundationstrengthSTANDING NOSE TO SHIN Standing Nose to Shin is an exceptional preparatory posture for Hanumanasana, or Splits Pose, but it is an equally profound posture on its own. It also requires thoughtful...

read more
Strengthen Your Adductor Muscles

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Plank, Chaturanga, Upward Dog

Plank, Chaturanga, Upward Dog

Plank, Chaturanga, Upward Dog Shoulder Mechanics SimplifiedALIGNMENTPLANK, CHATURANGA, UPWARD DOG How many times have you heard the cue “Plank, Chaturanga, Upward Dog” in a yoga class? If you’re a regular practitioner, it’s probably quite often (particularly in...

read more

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Strengthen Your Diaphragm

Strengthen Your Diaphragm

Resistance-Band Breath Technique

breathe

STRENGTHEN YOUR DIAPHRAGM

Strengthening your diaphragm. Is that a thing? It absolutely is, just like any other muscle you develop and strengthen in your body. The diaphragm is arguably one of the most important because it is one of the main muscles that helps you breathe. How do you strengthen the diaphragm? One way to work with this muscle is to engage it. This happens naturally when we inhale, of course, because of the natural movement that occurs: The diaphragm moves downward towards the lower vertebrae in order to create space, while the vacuum of pressure pulls air into the lungs. What Matt demonstrates today is not this natural engagement but instead a sustained engagement in order to work on the endurance and strengthening of the diaphragm.

Yoga for Core and Breathwork

BREATH OF FIRE

  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

BHASTRIKA PRANAYAMA

Maintaining the sustained engagement of the diaphragm may sound reasonably simple; however, it may be quite uncomfortable if it’s something you’ve never practiced before. In order to train your body and nervous system for the mechanics of each movement and/or drill ahead, Matt prepares you in his current immersion, Breath of Fire, with a breath technique at the beginning of each class. 

Bhastrika pranayama is the ideal pairing for the resistance-band technique that Matt demonstrates in today’s video. Bhastrika pranayama is referred to as Breath of Fire, or Bellows Breath. This breath technique involves emphasis and effort on both the inhale and the exhale. Practicing a few rounds with multiple repetitions gets the brain on board, particularly with the action of the inhale. The action of pushing your belly out on the inhale provides more force, focus, and movement of your diaphragm.

WATCH THE VIDEO

STRENGTHEN YOUR DIAPHRAGM: RESISTANCE BAND BREATH TECHNIQUE

HOW DOES BHASTRIKA COMPARE TO KAPALABHATI?

So, why not Kapalabhati pranayama as preparation for the resistance-band technique Matt explores today? It’s because the difference between Bhastrika and Kapalabhati is where the emphasis is placed in the breath. With Bhastrika, the inhale is quite active, whereas with Kapalabhati, the inhale is passive. This creates more emphasis on the exhale and the movement “in and up” of the transversus abdominis. Visually, the two breathing practices may appear very similar, but the sensation and experience are quite different.  

Matt advises you to build gradually. For example, you may start with 15 repetitions and then gradually move your way up to 30. The goal is to gradually become more familiar with pushing your belly out, thus moving the diaphragm down in order to train it for strength. What becomes apparent is that you actually affect more than the diaphragm. You tap into connections with other core muscles.

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

MORE THAN YOUR ABDOMINALS

Your core is much more than just your abdominal muscles. The exercise Matt breaks down today requires quite a bit of work from your iliopsoas muscles, which are also part of your core. Creating strength in the diaphragm includes exploring sustained engagement outside of isolation, and activating the iliopsoas in conjunction with the diaphragm means that you are incorporating more of your core muscles and therefore creating more integrity within the whole “core system.” The act of pushing your belly down and out on both the inhale and the exhale also supports the connection with the core muscles in your back body (e.g., erector spinae and multifidus).

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

RESISTANCE-BAND BREATH TECHNIQUE

First of all, if you’re familiar with the core exercise called Dead Bug, you’ll be familiar with the basic mechanics of this exercise. What may be new for you is the consistent activation of your diaphragm while executing the core work.

What role does a resistance band play with this breath/core technique? Well, as Matt explains it, the band acts somewhat like the transverse abdominis and is there to entice you to pull your belly in and up. What you will actually do is push your belly down and out, into the band.

This action, in addition to the cross action of pressing your opposite hand into your thigh and the thigh into your hand, is what engages your iliopsoas muscles.

This is much harder than it appears. Of course the level of difficulty is increased due to the balance factor, but it’s really the engagement of your diaphragm that multiplies the sensations in this technique.

Expand on this experience in Matt’s current immersion, Breath Of Fire. Delve into deeper knowledge of your core muscles in order to both breathe and move better.

See you on the mat!

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

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Breath Of Fire Immersion

Yoga for Core and Breathwork

BREATH OF FIRE

  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

Continue Learning

Dancer Pose

Dancer Pose

Dancer Pose The Chromatic WaynatarajasanaDANCER POSE Dancer Pose is the kind of posture that embodies both grace and strength simultaneously.  In order to integrate these two things into your practice of this posture, there are quite a number of pieces of the puzzle...

read more
Eka Pada Urdhva Dhanurasana

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read more
Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B

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read more
Standing Nose To Shin

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Standing Nose to Shin Variations for a Solid FoundationstrengthSTANDING NOSE TO SHIN Standing Nose to Shin is an exceptional preparatory posture for Hanumanasana, or Splits Pose, but it is an equally profound posture on its own. It also requires thoughtful...

read more
Strengthen Your Adductor Muscles

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Strengthen Your Adductor Muscles Incorporate These Drills Into Your Yoga PracticeactivationSTRENGTHEN YOUR ADDUCTOR MUSCLES The adductor muscles are commonly left as a lower priority when it comes to building strength in your yoga practice. It’s not that there aren’t...

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Plank, Chaturanga, Upward Dog

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Plank, Chaturanga, Upward Dog Shoulder Mechanics SimplifiedALIGNMENTPLANK, CHATURANGA, UPWARD DOG How many times have you heard the cue “Plank, Chaturanga, Upward Dog” in a yoga class? If you’re a regular practitioner, it’s probably quite often (particularly in...

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 1

Chaturanga Alignment PART 1

3 Actions To Get Stronger

CHATURANGA ALIGNMENT FOR STRENGTH

Chaturanga is one of the most repeated poses in the modern yoga practice, and it happens to be one of the most challenging on the shoulders. It is highly beneficial to take a look at the mechanics of the posture. I have been studying this posture for over a decade and I have to say chaturanga seems to be one of the most mysterious postures out there. So many teachers are offering “correct alignment” and throwing around “shoulds” and “shouldn’ts” without taking a deep look at what is really happening. Part of why there are so many contrasting opinions is the simple misunderstanding that bones and muscles are not the same – or better put, alignment and muscle engagement don’t necessarily go hand in hand. When we say that the elbows are bent in chaturanga we are referring specifically to the structure or alignment of the pose, NOT the action of the muscles. If we are to pause in chaturanga and hold it as a posture, what are the muscles that stop the elbows from bending? You may have figured it out – the triceps. What do the triceps do? They straighten the elbows. So we can say pretty confidently that in chaturanga the elbows are bent, but we are trying to straighten them in order to stop or slow down movement. The same is true in the shoulder blades, but because the shoulder blades aren’t as straight forward as bend and straighten, most people have a cloudy understanding of what is happening there.

THE SHOULDER BLADES

What is happening at the shoulder blades in chaturanga? As for the structure, I would argue that they are retracted (closer together) and most likely in what is called upward tilt (Video Time Mark – 3:30) – shoulder blades climb up and over the top of the rib cage. These joint relationships are quite normal when you do a “seated row” with your elbows close in. If the hands are wider in chaturanga the shoulder blades are less likely to be in upward tilt and more likely to just be retracted. If you don’t follow this, don’t worry. Just know that the shoulder blades tend to move in specific ways when the arms move, and the video above will give you the visual of these actions. Let’s keep it simple – the shoulder blades are retracted when in the bent elbow position. In order to slow down the movement, you would have to try to protract your shoulder blades – move them apart – as if you were trying to push back up to plank pose. In the video above there is a great visual of my shoulder blades moving from retraction to protraction at the 4 minute mark. Just like the elbow joint, we can look at the shoulder blades and say the structural alignment is retraction, but the muscle action is the opposite – we are trying to protract the shoulder blades – this is what slows down or stops the movement at the scapula. In the video I use a term that I created for my Mentorship Mastery students, and have now integrated into my new yoga system called Chromatic Yoga. This term is called a Balancing Action – an engagement of the muscular system that opposes the structural alignment. When we engage the triceps while the elbow is bent, this is a “Balancing Action.” The primary muscles that create protraction are the Seratus Anterior. If the shoulder blades are retracted and we activate these muscles, then again this would be called a Balancing Action.

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

Step 1 - External Rotation of Arms

To stabilize the arms in chaturanga, external rotation is highly effective. The arms will tend to internally rotate due to the activation of the pectoral major muscles. If we keep the pectoral major activated and oppose it with the external rotators of our rotator cuff group, then we create oppositional stability. Engaging two opposing muscle groups at the same time is not easy. It takes effort and coordination, however it is absolutely possible. In the above picture you see my biceps are facing out and hands are out as a result of that rotation. When the hands are on the ground they can’t move, so when you externally rotate, the elbows will come inward. My suggestion is elbows vertical over the wrists, not touching your rib cage. Bonus- this often takes pressure off of the outer wrist

Step 2: Depression of the Scapula

One way to stabilize the shoulder blades is to depress them down the back. In addition to stability, this provides the added benefit of potentially relaxing the pectoral minor muscle which tends to get over used and abused from repetitive chaturangas. Depression of the scapula can be quite challenging if you are not a climber or actively work your lower trapezius and latissimus muscles. Our shoulder blades are often resting downward, but that is due to gravity, not strength. When depressing the shoulder blades be sure to think from the back muscles, because it is easy to press the front of your shoulder down the front of your chest resulting in upward tilt of the scapula as mentioned in the above video. Depression of the scapula can prevent upward tilt if done properly.

Step 3: Protraction

Separating the shoulder blades away from one another and around the rib cage creates stability and resistance against gravity. While you will likely still be in retraction of your scapula in chaturanga, I am suggesting to actively resist in order to hold the posture or slow down the descent. This takes a tremendous amount of body awareness, so it is highly beneficial to practice this in postures like plank and forearm plank. These two postures have a fixed elbow joint making it easier to feel just the action of protraction. Also see Chaturanga Part 2 in order to learn how develop the body awareness necessary for this action. One tip I will offer is that it helps to think of puffing up the upper back. You may wind up activating the abdominals which can inadvertently support protraction.

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What is Next?

The best thing you can do for yourself when attaining new knowledge is to find ways to integrate it. Through the integration process you can develop proficiency of the techniques which allows you to access them on demand and in more postures. How do you integrate them? This was a common question that came up after this video was released. I created a free follow up blog to support you in this adventure! Part 2 of this blog gives you 3 exercises to practice in order to become familiar with the actions so you can apply them to your practice of chaturanga. Thanks for stopping by, and please share this blog with others who you feel would benefit!

COMMENTS:

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

Dancer Pose

Dancer Pose

Dancer Pose The Chromatic WaynatarajasanaDANCER POSE Dancer Pose is the kind of posture that embodies both grace and strength simultaneously.  In order to integrate these two things into your practice of this posture, there are quite a number of pieces of the puzzle...

read more
Eka Pada Urdhva Dhanurasana

Eka Pada Urdhva Dhanurasana

Eka Pada Urdhva Dhanurasana Where to Induce Strengthback line strengthEKA PADA URDHVA DHANURASANA There’s no doubt that back-line strength (more specifically, strength from the gluteus maximus, hamstrings, and erector spinae) is a requirement to elevate your hips off...

read more
Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B Increase Your Range of MotionFLEXIBILITY BOOSTUTTHITA HASTA PADANGUSTHASANA B In my previous blog, we looked at how Matt prepares you for Standing Nose to Shin (Utthita Hasta Padangusthasana A). Although there are multiple similarities...

read more
Standing Nose To Shin

Standing Nose To Shin

Standing Nose to Shin Variations for a Solid FoundationstrengthSTANDING NOSE TO SHIN Standing Nose to Shin is an exceptional preparatory posture for Hanumanasana, or Splits Pose, but it is an equally profound posture on its own. It also requires thoughtful...

read more
Strengthen Your Adductor Muscles

Strengthen Your Adductor Muscles

Strengthen Your Adductor Muscles Incorporate These Drills Into Your Yoga PracticeactivationSTRENGTHEN YOUR ADDUCTOR MUSCLES The adductor muscles are commonly left as a lower priority when it comes to building strength in your yoga practice. It’s not that there aren’t...

read more
Plank, Chaturanga, Upward Dog

Plank, Chaturanga, Upward Dog

Plank, Chaturanga, Upward Dog Shoulder Mechanics SimplifiedALIGNMENTPLANK, CHATURANGA, UPWARD DOG How many times have you heard the cue “Plank, Chaturanga, Upward Dog” in a yoga class? If you’re a regular practitioner, it’s probably quite often (particularly in...

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.

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

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
online classes for anatomy of arm balances

ANATOMY OF ARM BALANCES

MAY 2022 Immersion

  • Anatomy of 12+ arm balances
  • Foundational and advanced arm balance techniques
  • Visualize your movements internally
  • Improve balance and proprioception
  • Sensation-based practices
  • Learn empowering modifications
  • Access appropriate variations for your level of practice
  • Active, passive, and isomentric Stretching
  • Improve wrist, core, and shoulder strength
  • ALL LEVELS APPROPRIATE

$168.00

MORE INFORMATION

 

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.

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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

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Arm Balances: Protraction Action

arm Balances: Protraction

Finding Ease and Lightness in Arm Balances

 

ARM BALANCE STRENGTH BUILDING

Most who practice yoga have come to realize that the practice requires a certain physical strength that doesn’t necessarily coincide with the image of strength in our head. Every yogi has seen a physically in-shape gym goer walk into a yoga class and struggle in his/her first down dog. The reason for this is because there are tons of muscles in the body, and all of them have a purpose. The ones you see on the surface are called the superficial muscles, and their job is primarily to create big movements like swinging a baseball bat, jumping, climbing, etc. While many Yoga postures and transitions require the use of these muscles, the Deep muscles or stabilizing muscles are often most used. In this video, I go over the muscle groups that I find are most important for the majority of arm balances.

Serratus Anterior

The muscles I speak of in this video are the Serratus Anterior, and the 4 layers of abdominals (rectus abdominis, external obliques, internal obliques, and transverse abdominis). Serratus Anterior is incredibly important for many arm balances because it creates stability in the shoulder blades and moves the body away from the ground. In the “Handstand Strength Training” video I give exercises in plank pose to help students develop the strength of this muscle. When this muscle is fully engaged in plank the body is further away from the ground. The same is true in arm balances. Further from the ground begins to feel lighter and easier, and as mentioned in the video above, your wrists will feel better as well. The reason you feel lighter and more at ease when the Serratus Anterior is fully engaged is simple- all muscles have an easier time contracting when they are fully shortened. Think of your bicep muscle; isn’t it easier to hold a weight in your hand when your hand is closest to your shoulder vs halfway down at the “holding a tray” position. Part of this is the relationship to gravity but even if you changed the angle of your body that would still be the easiest position for the muscles to be engaged. This is the same reason why it’s easier to do a little tiny pull-up vs going through the full range of motion from straight arms all the way up to bent arms. If you are looking to build strength in the Serratus Anterior I suggest checking out either “The Breakthrough” or “The Chakras and The Elements”. Both immersion focus on strength building for arm balances. 

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Arm Balances: The Core

The four abdominals have multiple functions including flexion (rounding) of the spine, twisting, side bending, stabilizing, and compressing/lifting inner organs (primarily the transverse abdominis). Depending on the pose, many arm balances require one or more abdominals to engage because of the shape, and because they have the ability to make the midsection more compact. The more compact you feel, the lighter you will feel because all the extremities tend to pull in closer to the center of gravity when the abdominals engage. What I am not going over in this video is the important role that your legs play within all arm balances. I will be releasing another video on Youtube soon showing you how the legs relate to the core. If you are interested in finding out when that video goes up, subscribe to my newsletter and I will let you know. Developing strength in the abdominals has long been a part of the fitness industry, but until recently it was purely for visual purposes. Most people associate having a six-pack with health, but the reality is that it’s more important to have core intelligence than strength. A little strength and a lot of awareness go a very long way, much further than a lot of strength and little awareness of how to use it. Developing strength through applied actions such as doing handstand, crow pose, or exercises that produce greater intelligence in your body is what I focus on in my handstand and arm balance practice. As a result not only do I feel strong in my asana practice but my back feels great, and I am able to apply the awareness to other activities that require body intelligence. For my favorite core strengtheners you click here, or if you are looking for free ways to learn, simply search youtube for how to strengthen the 4 muscles of the core (searching each muscle separately). Anyone who offers an application for the strength and not just the exercise is likely thinking along the same lines of “muscle intelligence” vs strength. Remember you want to know what the muscle does intellectually and know what it feels like in your body. That combination will make it easier to apply later on to your practice!

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arm balance strength for shoulders

Plank at the Wall

Taking plank at the wall is one of the best ways to truly develop proprioception for protracting the shoulder blades. As mentioned in the video protraction is when you push the shoulder blades apart from one another and they move around your rib cage. This is an activation of the serratus anterior muscles which tend to require strengthening for most people. At the wall, you can focus on the action without the requirement of strength.

arm balance strength for crow pose

Flexion of the Spine

Flexion of the spine in arm balances requires the muscular activation of the rectus abdominals, obliques, and likely the deep core muscles. While it is possible to do arm balances with the core completely relaxed and still hold the postures, it tends to be easier with the recruitment of them. To develop strength in your core, I highly recommend my top exercises on the Handstand Training video. 

arm balance strength of the core

Crow With Protraction and flexion

Putting the two actions together might sound complicated but the two actions actually go hand in hand. Protraction makes spinal flexion easier to access and vice versa. I recommend first trying this in plank posture. If you haven’t yet watched the two blogs on Chaturanga, this is the best place to start integrating protraction into your arm balances. After you’ve worked with chaturanga, if you feel confident balancing crow then you can try applying these actions.

First Awareness, Then Strength.

It’s easy to try and jump ahead and go straight to our most challenging arm balance posture and try to apply new actions to it. This approach is okay but if you find that you are not getting it or not feeling a difference, it’s likely because your body needs to develop an awareness around the action itself before it can build strength. We need to create the feedback loop in our body from thought to action to sensation and back again. Once that feedback loop is established, strength can be built through repetition.

Thanks for joining me here. I hope these tips help with your practice and/or your teaching. Please share your comments, questions, or requests and I will get back to you.

-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

Dancer Pose

Dancer Pose

Dancer Pose The Chromatic WaynatarajasanaDANCER POSE Dancer Pose is the kind of posture that embodies both grace and strength simultaneously.  In order to integrate these two things into your practice of this posture, there are quite a number of pieces of the puzzle...

read more
Eka Pada Urdhva Dhanurasana

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Eka Pada Urdhva Dhanurasana Where to Induce Strengthback line strengthEKA PADA URDHVA DHANURASANA There’s no doubt that back-line strength (more specifically, strength from the gluteus maximus, hamstrings, and erector spinae) is a requirement to elevate your hips off...

read more
Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B Increase Your Range of MotionFLEXIBILITY BOOSTUTTHITA HASTA PADANGUSTHASANA B In my previous blog, we looked at how Matt prepares you for Standing Nose to Shin (Utthita Hasta Padangusthasana A). Although there are multiple similarities...

read more
Standing Nose To Shin

Standing Nose To Shin

Standing Nose to Shin Variations for a Solid FoundationstrengthSTANDING NOSE TO SHIN Standing Nose to Shin is an exceptional preparatory posture for Hanumanasana, or Splits Pose, but it is an equally profound posture on its own. It also requires thoughtful...

read more
Strengthen Your Adductor Muscles

Strengthen Your Adductor Muscles

Strengthen Your Adductor Muscles Incorporate These Drills Into Your Yoga PracticeactivationSTRENGTHEN YOUR ADDUCTOR MUSCLES The adductor muscles are commonly left as a lower priority when it comes to building strength in your yoga practice. It’s not that there aren’t...

read more
Plank, Chaturanga, Upward Dog

Plank, Chaturanga, Upward Dog

Plank, Chaturanga, Upward Dog Shoulder Mechanics SimplifiedALIGNMENTPLANK, CHATURANGA, UPWARD DOG How many times have you heard the cue “Plank, Chaturanga, Upward Dog” in a yoga class? If you’re a regular practitioner, it’s probably quite often (particularly in...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.
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