Crow Pose Drills

Crow Pose Drills

bakasana

CROW POSE DRILLS

If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial.  When we achieve this, not only will we find more confidence and comfort in executing the posture, but we’ll also be able to utilize this new knowledge and patterning to assist in the weight transfer that is imperative for a posture like Handstand.  This of course doesn’t happen overnight.  Establishing discipline and the right training ground will inform our experience.  Implementing Crow pose drills into our practice is an excellent step.  It’s not just about doing random drills we come across online or anywhere else, but it’s always about being intentional.  The Crow pose drills Matt shares come from a lifetime of dedication and research in understanding the human body (anatomy and biomechanics), and arguably more importantly, the human psyche.

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HANDSTAND AND ARM BALANCES

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  • Improve strength, balance, flexibility, and proprioception
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HANDSTAND CROW DRILL

The first Crow pose drill Matt shares, shows us how to explore the shifting of weight, in the posture. We’re not meant to balance here.  It can be scary to think about falling in Crow if we can’t find our balance.  After the demonstration of this drill in the full class, Matt discusses how we can train ourselves psychologically to overcome our fear by actually holding ourselves back from attempting to balance.  This removes the temptation to go overboard and then ultimately end up falling, which is the very thing we fear.

That first drill is a great precursor to the second drill which is a “Handstand” Crow drill.  Again, if we’re scared to balance, it’s great because we go from the bottom up (our head on the ground and then push away).  This also serves to strengthen the flexors of the wrist, which is essential for Handstand.

WATCH THE VIDEO

CROW POSE DRILLS: THE KEYS TO BALANCING YOUR WEIGHT

LEAPFROG DRILL

Hollow Body Hops are a great building block that can be implemented as an extension from Matt’s Handstand Prep position #1.  What we improve upon here is our ability to shift our weight more into the hands and away from our feet and hips.  In fact, we pop off of the feet and start to create a longer hold of balanced weight into the hands.

Here, we place our hands more forward than we would in Handstand Prep #1.  Instead of just lifting the heels we do a slight hop off of the feet to propel ourselves more forward in order to bring the feet closer between the hands once again.

In the video Matt demonstrates how to go both forward and backwards in these hops.

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START FROM THE BOTTOM

An effective way to find balance in Crow pose and to understand where the weight shift needs to occur, is to start from the bottom.  Having explored it in the previous Handstand Crow pose drill is helpful in now attempting to cultivate more control in this approach.

Matt demonstrates it in two ways.  In the first, we have the support of a cushion underneath the head and the next, we remove the cushion/bolster.  The latter of course comes with more confidence and may take some time.  One of the keys to finding our way up to balance is actively pulling the pubic bone and solar plexus together.  This will help to flex the spine to achieve the desired shape and of course will help to pull ourselves up from the headstand position into Crow.

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    YOUR PATH, YOUR WAY

    It’s in our nature to resist challenge, but it’s also in our nature to pursue reward and pleasure.  Now, this doesn’t necessarily mean that when we achieve arm balances like Crow pose or even Handstand that it is the only reward.  It’s the road in “pursuit” of these postures where we truly achieve reward.  When we cultivate the ability to discern what our own path is, what comes is a strong sense of accomplishment and reward.  We may never “achieve” Crow pose or Handstand, but what we achieve is a healthier sense of self.  We’ve contributed to strength in body and mind.  Within the exploration of these drills we develop strength.  The exploration formulates the path and provides direction. 

    Matt’s current online immersion Handstand and Arm Balances is the perfect step towards the achievement of our highest potential.

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    Article by Trish Curling

    Video Extracted From: Handstand And 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

    Nurture The Neck

    Nurture The Neck

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    Flying Pigeon Variations

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    read more
    Crow Pose Drills

    Crow Pose Drills

    Crow Pose DrillsbakasanaCROW POSE DRILLS If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial.  When we achieve this, not only will we find more confidence and comfort in executing the...

    read more
    Inversion Journey

    Inversion Journey

    Inversion Journeyadho mukha vrksasanaINVERSION JOURNEY In the previous blog, Inversion Success: Alignment, Drills & Preparation,  I talked about how Matt provides the education and keys to building a solid foundation to execute handstands.  What we must understand...

    read more
    Inversion Success

    Inversion Success

    Inversion SuccesshandstandINVERSION SUCCESS We all have different definitions of success.  Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a...

    read more

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    Mastering Bakasana

    Mastering Bakasana

    Crow Pose

    MASTERING BAKASANA

    We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to discern where to go throughout the next phases of our journey, both on and off the mat.

    As we delve into a posture like Bakasana, we become aware very quickly that we must gain a sense of our proprioception in the posture. Proprioception is essentially the understanding of where our bodies are in space. Because this is not necessarily easy, investigating the posture in different planes can assist with this understanding. In addition, applying technique is the ticket to the elevation of our abilities. The marriage between technique and proprioception will help us realize our potential in Bakasana. 

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    MALASANA POSE POSITIONING

    In today’s video, Matt demonstrates variations of Bakasana with techniques that help prepare our bodies for this challenging arm balance. The first variation we see is in a Malasana Pose position, which is essentially Bakasana in a squatted position. As Matt always teaches, such variations take some of the complexity out of the posture and help up home in on the foundations.  

    Here, we focus on placing the knees onto the outer arms and squeezing the knees in. Now, the element that can become more difficult when we implement the balance is the necessary spinal flexion. In this Malasana position, we practice rounding the back and extending the arms into the arm balance position, being mindful to keep the forearms parallel to the ground. This is how we begin to get more comfortable with proprioception.

    WATCH THE VIDEO

    MASTERING BAKASANA: PROPRIOCEPTION & ARM BALANCE TECHNIQUES

    BAKASANA ON YOUR BACK

    Bakasana on our back begins to promote increased activation in the body. Matt teaches that the objective here is to get the head and buttocks off of the ground. We are still squeezing the inner thighs into the outer arms in order to activate the adductors.

    The benefit of practicing this variation is a better understanding of the tension and strength required for the balanced variation; Bakasana on our back is the next stepping stone in developing stability and control. As we move into the balanced variation, we rely on this strength and patterning.

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    GET LIGHTER

    When we start to implement the balance in Bakasana, we feel the heaviness of supporting our body weight. What we need to strive for is a lightness in the posture, which we access by starting with the foundation.  

    With the elevation of blocks under the feet, we can maneuver the body into deeper spinal flexion, with knees outside the upper arms and shoulders. Once the shape is created and we squeeze the legs in, we shift our weight forward. If we don’t have a good sense of proprioception, this is when the pose can fall apart. Matt brings our attention to shifting the weight out of our feet and into our hands. From here, we grip the hands more, which helps us feel more secure when leaning forward. This is where the lightness is achieved.

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    KNOW EXACTLY WHERE YOU ARE

    “Knowing exactly where we are” can be interpreted in many ways. It can easily refer to our own understanding of where we are on the journey of Bakasana, in other words, to knowing which variation we need to grasp before we move towards the next. As we progress through the course of exploration, it definitely also refers to proprioception: We need to know where we are in space in order to find the lift and lightness required for this arm balance.

    Awareness enables us to adjust and refine with greater precision. With this understanding, we embrace the journey of our practice rather than an end goal. It’s through this deepened self-awareness that we can feel the subtle shifts and adjustments that lead to progress. 

    A few spots have opened up in Matt’s 2025 Italy Retreat! Secure your spot here.

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    Article by Trish Curling

    Video Extracted From: Step into the Fire Workshop

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    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

    Nurture The Neck

    Nurture The Neck

    Nurture The NeckalignmentNURTURE THE NECK The neck is not often the shining star of our yoga practice, yet it is an integral part.  Too often, we may only offer more attention if we’re feeling pain in a particular posture.  It’s important however, for us to be...

    read more
    Reduce Hip Injuries

    Reduce Hip Injuries

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    read more
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    read more
    Crow Pose Drills

    Crow Pose Drills

    Crow Pose DrillsbakasanaCROW POSE DRILLS If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial.  When we achieve this, not only will we find more confidence and comfort in executing the...

    read more
    Inversion Journey

    Inversion Journey

    Inversion Journeyadho mukha vrksasanaINVERSION JOURNEY In the previous blog, Inversion Success: Alignment, Drills & Preparation,  I talked about how Matt provides the education and keys to building a solid foundation to execute handstands.  What we must understand...

    read more
    Inversion Success

    Inversion Success

    Inversion SuccesshandstandINVERSION SUCCESS We all have different definitions of success.  Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a...

    read more

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    Arm Balance Transitions

    Arm Balance Transitions

    kakasana

    ARM BALANCE TRANSITIONS

    Arm balance postures can be challenging enough without attempting to layer on a smooth transition in and out of them. However, fluid transitions are a natural progression in our yoga practice; they also provide another way to challenge our potential and our body control between postures. In particular, the road to executing a transition in and out of Crow Pose may at first appear daunting, but when armed with the right tools, techniques, and beliefs, we quickly learn to appreciate the process itself. The education we receive from today’s video helps us incrementally break down the steps of each transition in and out of Crow Pose. This aids not only our individual practice but also in how we might guide our students if we are yoga teachers.

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    SLIDE INTO CROW

    When sliding from Plank to Crow (the first transition), we start on all fours. First, we protract the shoulder blades and round the spine. Once this is set up, we alternate by pulling each  knee towards the outside of the triceps. These actions provide a good reading of the hip flexors in order to see if we have enough range of motion. If this is limited, more strength is required.  

    After range of motion is established, we can explore further. An example would be to maintain a lift of the knees off of the ground during the drill, eventually moving the legs back further into a Plank position and finally balancing Crow.

    It’s the finer details, however, that make a large impact. Leaning forward as the legs go back and forth is imperative. In addition, activating the adductors by hugging the knees into the triceps will make Crow more accessible. 

    WATCH THE VIDEO

    ARM BALANCE TRANSITIONS : CULTIVATE PROFICIENCY IN CROW POSE SLIDES

    CROW TO CHATURANGA

    Even though the transition from Crow to Chaturanga is a “jump back,” Matt teaches us to still treat it like a slide. He demonstrates how this will encourage more control and ease. He also mentions that this transition may even be easier than the more common transition from Uttanasana to Chaturanga. This may be because the feet are already elevated (if we’re balancing Crow), so we simply straighten the legs and slide back. It makes sense then that even if we are not elevating the feet, but our bodies are in the shape of Crow with the toes pointed, we can still slide back, making the “jump back” more graceful and refined. Beyond sliding back, it is essential to keep the weight in the hands and allow the chest to go forward as the feet are gliding back.

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    DOWNWARD DOG, PLANK, CROW, CHATURANGA

    As it is the Chromatic way to break things down into a digestible, step-by-step approach, Matt dials back the “jump forward” transition into Crow. In this dissection, we go from Downward Dog to Plank to Crow, and then floating back to Chaturanga. One of the most important things about the Chromatic approach is our attention to the process. Exploring in this way helps us learn more about our bodies and guide our next steps. If we adopt an attitude of playfulness, we’re more inclined to stay present and release the pressure of a results-oriented attitude. To be clear, this doesn’t mean that we don’t see results; it’s just that the results may not be what we expect. For example, if we don’t balance in Crow after the transition, we are still strengthening the physical body and training the nervous system, which cultivates an imprint for transformation.

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    300 HOUR ONLINE TEACHER TRAINING

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    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
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    • Expand your teaching skills
    • Masterful sequencing and verbal delivery
    • Learn meditation and breathwork techniques
    • Transformative tools: theming, dharma talks, satsang

    JUMP IN

    Armed with more playfulness, we offer ourselves the permission to jump into further action. We will only take this next step of exploring this transition if we already have the ability to confidently balance in Crow.  

    In this final transition, we are literally jumping into Crow straight from Downward Dog. We see in the video that we are still encouraged to take a “step back” in preparation. Matt demonstrates that this is done by shortening the distance between the feet and hands in Downward Dog and then proceeding to jump forward. Maintaining the mechanics of keeping the feet low while maintaining a “sliding” energy during the transition will help us refine our skills.

    Click here to be added to the waiting list for Matt’s next online course, The Pose Factory, if you’re interested in further refining your foundational skills.

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

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    Article by Trish Curling

    Video Extracted From: MOVE 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

    Nurture The Neck

    Nurture The Neck

    Nurture The NeckalignmentNURTURE THE NECK The neck is not often the shining star of our yoga practice, yet it is an integral part.  Too often, we may only offer more attention if we’re feeling pain in a particular posture.  It’s important however, for us to be...

    read more
    Reduce Hip Injuries

    Reduce Hip Injuries

    Reduce Hip InjuriesmobilityREDUCE HIP INJURIES The hip joint carries a great deal of responsibility.  It supports many of our key movements in our daily lives.  With all of its responsibility and involvement with how we move, it can act as a protector, while still...

    read more
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    Flying Pigeon Variations

    Flying Pigeon Variationseka pada galavasanaFLYING PIGEON VARIATIONS When we think of different variations of postures, it’s easy to think that we should practice either “this on, or that one”.  What we may not entertain is the magnitude of focus we must place on the...

    read more
    Crow Pose Drills

    Crow Pose Drills

    Crow Pose DrillsbakasanaCROW POSE DRILLS If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial.  When we achieve this, not only will we find more confidence and comfort in executing the...

    read more
    Inversion Journey

    Inversion Journey

    Inversion Journeyadho mukha vrksasanaINVERSION JOURNEY In the previous blog, Inversion Success: Alignment, Drills & Preparation,  I talked about how Matt provides the education and keys to building a solid foundation to execute handstands.  What we must understand...

    read more
    Inversion Success

    Inversion Success

    Inversion SuccesshandstandINVERSION SUCCESS We all have different definitions of success.  Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a...

    read more

    THE FREE TECHNIQUE PACK

    When You Subscribe, You Will Get Instant Access to

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

    Tripod Headstand To Crow Pose

    Tripod Headstand to Crow for Controlled Access

    inversions

    TRIPOD HEADSTAND TO CROW POSE

    When exploring an inversion like Tripod Headstand, the shoulder muscles become part of the primary focus. Tripod Headstand on its own can be challenging enough, but adding a controlled and safe transition into an arm balance like Crow Pose creates a whole new layer of understanding that must be taken into consideration. 

    The rotator cuff muscles are great stabilizers of the shoulder girdle, so activating these muscles is key in the setup for both postures. Both a deeper grasp of the biomechanics of each posture on its own and an understanding of the specific movements, particularly in the area of the shoulders, help us maintain balance when exploring how to move between the two poses. In today’s video, Matt provides the details and step-by-step cues to master the transition from Tripod Headstand to Crow Pose.

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    SHOULDER MASTERY

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      THE VERY FIRST STEP

      First, it’s simply about understanding what in our bodies we need to target in order to create the required stability for the setup in Tripod Headstand. At the beginning of the video, Matt offers an explanation for why the shoulders are important and how to effectively activate the appropriate muscles. When practicing with Matt, we understand that any time the hands are making contact with our mats, particularly in an inversion or arm balance, “gripping the ground” begins to send the correct channel of energy into the rest of the body. With this understanding, we can begin to see how this action affects what’s required in the shoulders: To activate the rotator cuff muscles, we take that grip of the ground and dial it outwards. This encourages the biceps to turn outwards and the elbows to turn inwards. Once these steps are in place, we can feel the rotator cuff muscles.

      WATCH THE VIDEO

      TRIPOD HEADSTAND TO CROW POSE: SHOULDER TECHNIQUES FOR CONTROLLED  ACCESS

      TRIPOD CROW

      Before the legs go upright in Tripod Headstand, we can explore Tripod Crow, which Matt demonstrates. Although there is no wall behind him in the demonstration, he recommends using a wall in the early stages of exploration.

      Tripod Crow allows us to get comfortable with the hand and head placement. This is important because of the adjustments that are necessary regarding the neck muscles.  

      The hands are roughly shoulder-width apart, and the head is placed down just shy of an equilateral triangle. This way, when we roll onto our heads, it becomes more of that equilateral setup. From here, we switch on the rotator cuff muscles (as described above), and then instead of sending the legs all the way up, we bring the knees onto the outer arms. Sending our gaze towards the floor then turns on the rear neck muscles for additional stability.

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      • 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

      LEAN INTO THE PROGRESSION

      In this next stage, Matt demonstrates the entry into Tripod Headstand along with how to begin transitioning into Crow Pose. First, we can add onto Tripod Crow by hugging the knees in and creating an anterior tilt of the pelvis to then send the legs upwards. The next step allows us to explore the movement towards Crow Pose with some momentum. Instead of pausing, activating, and holding Crow Pose, we can practice “sitting the bum down” on the way out of Headstand and then leaning back to move more quickly towards taking our feet to the ground. Slowly progressing with more “hang time” and a bigger push into Crow will help us master this transition. A new shoulder action is also layered on in order to press into Crow Pose.

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      300 HOUR ONLINE TEACHER TRAINING

      GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

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

      PUT IT ALL TOGETHER

      Finally, the shoulder action that brings the final pieces of the puzzle together is the protraction of the scapulae. Once we’ve leaned back and practiced hanging in the longer balances between Tripod Headstand and the initial stages of Crow, we push the floor away, which encourages the protraction. Coupled with the external rotation of the upper arm bones, this action assists in realizing the safe, controlled access and stabilization of Crow. The shoulder actions ultimately dictate the experience we’ll have when working on this transition between the two postures. Moving from Tripod Headstand to Crow Pose requires a steadiness but also involves precise movement.  

      In Matt’s 3-part workshop, Shoulder Mastery, he broke down the vital steps for the shoulders when it comes to arm balances. In the upcoming final phase of the workshop, Matt will focus on inversions and binds. Register here for lifetime access!

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

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      Article by Trish Curling

      Videos Extracted From: Shoulder Mastery

      lotus pose online yoga classes

      ONLINE ANATOMY COURSE

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      Crow Pose On Blocks

      Crow Pose on Blocks

      Take Your Shoulder Stability to New Heights

      STABILITY

      CROW POSE 

      It’s not unusual to have a healthy amount of fear and hesitation when it comes to finding balance in crow pose: Will I fall? Am I strong enough? Will I hurt myself? One of the most amazing things about an asana practice, however, is how we learn so much about our bodies. We learn through exploration. When you have a teacher like Matt, he not only provides inspiration to explore, but through his extensive knowledge of the body, he offers a myriad of specific actions for you to experiment with that allow you to move towards a desired result. In today’s video, Matt demonstrates the dual action for you to take for improved shoulder stability in Crow Pose. The use of yoga blocks in this variation of the pose serves as an excellent support to take your shoulder stability to new heights.

      SHOULDER MOBILITY

      Access Your Active Range of Motions

      • Increase strength and flexibility
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      • Stabilize the rotator cuff muscles
      • Learn binds, heart openers, and arm balances
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      HYPERMOBILE VS. HYPOMOBILE

      Whether you are hypermobile or hypomobile, working on stability in your yoga practice is a must. What’s the difference between the two?  “Joint hypermobility is a clinical condition in which the joints move beyond the expected physiological range of motion.” When this is the case, understanding your body and knowing your individual “end range” can help you know when to pull back in order to minimize instability and possible injury. On the other hand, hypomobility means that there is a decrease and a significant limitation in the range of motion that is actually possible within a specific joint. When it comes to the shoulders, both states are common, and both have the potential to result in pain. It may seem counterintuitive to work on stability when hypomobile, because you may associate the toughness or rigidity with stability. Stability is just part of the equation when developing healthy muscle tissue, but it is an important part of the equation.  

      Atici A, Aktas I, Akpinar P, Ozkan FU. The relationship between joint hypermobility and subacromial impingement syndrome and adhesive capsulitis of the shoulder. North Clin Istanb. 2018 Sep;5(3):232-237. doi: 10.14744/nci.2017.35119. PMID: 30688930; PMCID: PMC6323568.

      WATCH THE VIDEO: CROW POSE ON BLOCKS

      SHOULDER STABILITY

      An essential part of shoulder stability happens when the muscles around the glenohumeral joint (rotator cuff muscles) have the ability to contract and help the head of the humerus (upper arm bone) stay centered and secure in the joint. Having the ability to contract means that these muscles actually have less rigidity; it means that there is a suppleness to the tissues which allows them to contract, expand, move, and glide as they should. An arm balance like Crow Pose requires a sizable amount of shoulder stability.

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      THE 2 MAIN ACTIONS

      The actions Matt demonstrates in the video for shoulder stability in Crow Pose are protraction and external rotation. He explains that in scapular protraction, the tendency will be to internally rotate the humerus; however, if you can externally rotate the arm bones while in protraction, it will create a vast amount of shoulder stability in your arm balances. There’s actually a counteraction taking place. The goal is to apply these two actions simultaneously. Matt teaches us that internal rotation is fine—it’s actually something we want—but in the context of this arm balance, if you counteract the protraction with external rotation, there will be a tremendous amount of muscle activation that surrounds the joints. This in turn translates into better stability and better balance.

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      IMPLEMENT THESE KEY ACTIONS FOR CROW POSE ON BLOCKS

      Executing Crow Pose on blocks is not as simple as only doing the 2 actions (protraction and external rotation) for the shoulders, but bringing your focus and attention here might just be what is missing from actually realizing your full potential in the posture.

      Here are the steps:

      1. Stack 2 blocks horizontally on their first height
      2. Place your hands wide on the ground, just ahead of the blocks
      3. Step onto the blocks 
      4. Lower your hips down towards your heels
      5. Take your knees wide and out to the sides (*The height of the blocks allow you to have a better handle on allowing your shins the space to rest on the upper arms for better support)
      6. Squeeze legs into the chest
      7. Get your fingers active (grip the ground)
      8. Lean forward into fingers
      9. Rotate elbows in (external rotation of the humerus)
      10.  Squeeze knees in towards your midline (activating the adductor muscles)
      11. Push the floor away to protract the scapulae more (round your back more)

      TAKEAWAYS

      What you end up finding out about your body is whether or not your proprioception is accurate: Is your physical body able to respond to the cues so as to follow through with these actions? Do you require more strength? This helps you to map out your next steps and course of action.

      A good step in the right direction is to sign up for Matt’s Shoulder Mobility immersion. In this immersion, you’ll learn more about how to strengthen key muscles of the shoulders. Matt also be teaches techniques that assist in increasing both active and passive range of motion.

      See you on the mat!

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      Article by Trish Curling

      Video Extracted From: Shoulder Revelation Immersion

      UPCOMING TEACHER TRAININGS

      NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!
      NEXT TRAINING BEGINS FEBRUARY 2024 ENROLLMENT NOW OPEN!

      Continue Learning

      Nurture The Neck

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      Nurture The NeckalignmentNURTURE THE NECK The neck is not often the shining star of our yoga practice, yet it is an integral part.  Too often, we may only offer more attention if we’re feeling pain in a particular posture.  It’s important however, for us to be...

      read more
      Reduce Hip Injuries

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      read more
      Crow Pose Drills

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      Crow Pose DrillsbakasanaCROW POSE DRILLS If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial.  When we achieve this, not only will we find more confidence and comfort in executing the...

      read more
      Inversion Journey

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      read more
      Inversion Success

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      THE FREE TECHNIQUE PACK

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      • 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.

      BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
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      BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all
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      BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all

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