eka pada galavasana Archives

Flying Pigeon Variations

by Trisha Curling | Jan 23, 2025 | Main Page Display

Flying Pigeon Variations

eka pada galavasana

FLYING 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 “in-between”. We may not consider the thread that ties the variations together. The truth is, we must consider it all. The way that Matt teaches Flying Pigeon variations, offers us the perfect formula to understand how to progress from one step to the next, afterall, this is the essence of Chromatic yoga. We gain a deeper understanding of how to both master the “in-between” and the variations themselves. The 2 Flying Pigeon variations Matt demonstrates in today’s video are joined together by what he calls “Variation 1.2” ; it’s the bridge that creates a more seamless connection. Let’s examine the path that outlines the actions towards success in this arm balance.

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START WITH THE HIPS

Before we even tackle the variations, we must prepare the body. Flying Pigeon variations will of course require both hip opening and hip strength.

The first preparation we see in the video is a hip stretch. In this preparation, we set up with a similar position to chair pose, except that we create a “figure 4” with one leg, patterning what the posture looks like (having one shin parallel to the front of the mat. If we want to reap the benefits of the hip stretch, three of the key actions are anterior tilt of the pelvis, sending the hips back, and bending deeply at the knee of the standing leg, which is where the stretch is going to happen. Matt also demonstrates how we may deepen this stretch. He does this by taking the hand opposite to the heel of the foot that’s crossed over and gently pushing further.

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FLYING PIGEON VARIATIONS: THE PRECISION PATH TO ARM BALANCE SUCCESS

ACTIVE PIGEON POSE

In active Pigeon pose, we nurture both flexibility and strength. The posture calls for the shin of the front leg to be more parallel to the front of the mat once again. This time however, instead of a passive stretch, Matt teaches us to actively press down through the front shin while pulling the back knee towards the front of the mat. We’ll see later how that latter action lends well to Flying Pigeon 1, due to the positioning of the back leg towards the chest. What we cultivate is activation of the buttock muscles (from pressing the shin down) and hip flexor activation (pulling the back knee forward and slightly downward). If we are hypermobile in the hips, it’s imperative that we implement strengthening techniques like these ones in order to create the stability that’s also required for Flying Pigeon variations.

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FLYING PIGEON 1 & 2

Flying Pigeon 1

In this variation, Matt places a block under the foot of the leg that provides support and balance until it potentially lifts up and away from the block. Now, understanding what is good for your own body and practice at a given time means that we can keep that foot down as we learn more forward into the posture. Why would this be a good option? It’s possible that we are not ready to balance, either due to fear, or maybe it’s that we need to stay there to continue to develop more strength in the wrists (which can also reduce fear because the body is more ready to handle the weight). If we lift the leg up and pull the knee into the chest, then we are also utilizing the hip flexor strength we’ve cultivated.

Flying Pigeon 2

In this “next step” we lean more forward in order to take the leg higher. Before we extend it with the intention of straightening it out, we can execute the “Flying Pigeon 1.2” as Matt referred to it in the full class. This means pulling the heel in towards the buttocks. It’s almost like a little extra stop before our next destination.

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DON’T DISMISS THE IN-BETWEEN

Matt emphasizes that it’s not necessarily a clear jump from one variation to the next. Yes we establish a foundation, but we must also investigate the actions we can work on and develop between each variation. The roadmap between two variations may call for a few twists and turns before we execute the “final stage”. As Matt says in the clip, extending the leg straight out requires a tremendous amount of strength in the gripping of the ground and leaning forward.

In Chromatic Yoga, we learn to take a bite size approach. We go through each step with intention, curiosity, and a thirst for knowledge that always leads us to our highest potential.

If you are striving to develop these practices for yourself, but also have a calling to teach, the next round of Matt’s online 200 & 300 Teacher Trainings begin in February. Secure your spot today!

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Article by Trish Curling

Video Extracted From: Handstand And Arm Balances

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Hips and Eka Pada Galavasana

by Trisha Curling | Mar 21, 2024 | Main Page Display

Hips and Eka Pada Galavasana

flying pigeon

HIPS AND EKA PADA GALAVASANA

Depending on where we are in our asana practice journey, arm balances may feel a little overwhelming. It can be difficult to know where to start. Instead of thinking about the final destination, we can benefit from implementing techniques and drills that will support actual transformation and the development of strength, flexibility, and mobility. When it comes to a posture like Eka Pada Galavasana (Flying Pigeon), the spotlight is on our hips. Safely executing the posture requires deep hip opening, which itself requires great care and preparation. Incorporating the techniques Matt teaches in today’s video is the perfect start. However, beyond incorporating the techniques, it’s about HOW we implement them.

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“PUSH AND SUSTAIN”

One of the most impactful statements Matt makes in the full class is “Push and sustain, don’t push and forget.” When he says this, he’s actually referring to a glute activation technique, but his words can be applied generally to how we approach the techniques from today’s video.

Sometimes we receive cues in a given posture or drill, but we then so easily revert back to what our bodies are used to, something that feels less “strange” or challenging in our bodies.

Eka Pada Galavasana requires hip strength to lock in the open position of the hip in the front leg and the lift from the glutes in the extended back leg. In the breakdown of each posture and technique, we’ll see the importance of finding and sustaining specific activations to increase strength.

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HIPS AND GALAVASANA: TECHNIQUES TO UNLOCK THIS ARM BALANCE

GETTING THE HIP FLEXORS ACTIVE

The Lizard Pose variation and techniques Matt offers today are a great way to start the process of activating the muscles of the hips (more specifically, the hip flexors). This is particularly important in the first variation of Eka Pada Galavasana, where Matt demonstrates the “hugging in” of the back leg. We also learn how to “push and sustain” here. The technique that promotes both strength and flexibility is a facilitated stretch, that is, the activation of the muscles we are stretching. In the first variation of Lizard Pose, we use a facilitated stretch to activate the hip flexors by pressing the back knee down and forward. Sustaining the pull forward is the key to the effectiveness of this technique. When this happens, the muscle will release its tension and feel safe to lengthen while simultaneously strengthening. This will help with the hip flexion of the back leg. If we want to extend the back leg in Eka Pada Galavasana, lifting the back leg in Lizard while pulling the ball of the foot forward will also ignite our quadricep muscles. Activating the quadriceps will support the strength of extending the back leg.

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PRACTICE THE HOOK

Opening our hips is paramount to practicing another important piece of the puzzle: hooking the front foot as high as possible above the triceps on the arm.

With the help of blocks, Matt sets up a Pigeon Pose variation. The blocks are stacked, creating enough height so that we can mimic the “hook” required to keep the foot in place. What actions are needed for this hook? In the ankle, we must dorsiflex and then layer on eversion of the ankle. The height of the block also supports the positioning (flexion) required in the hips.

While all this is happening, we are still encouraging the facilitated stretch of the hip flexors in the back leg.

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EKA PADA GALAVASANA VARIATIONS

The final preparations for the hips take place while we are practicing the Eka Pada Galavasana variations Matt teaches in the clip. Importance is still placed on activating the front hip while it is in deep external rotation. When setting up for the arm balance, we do this by pressing the shin down into our arms and pulling the back leg forward (facilitated stretch). As we set up the pelvic tilts and the placement of the front leg on the arms, we move towards one of the other extremely important pieces of an arm balance: leaning our body weight forward. Without getting the leg or shin in the right spot, however, we won’t be able to lean forward enough to find our balance.

In his upcoming workshop, Hip Release, Matt shares more insights into creating the required integrity in the hips for other arm balances.

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Article by Trish Curling

Videos Extracted From: Blissful Hips Immersion

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Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
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Caters to all levels with modifications and props
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Lifetime access

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Redefine Chaturanga

Tight Hips

Retraction Of The Scapula

Conquering Compass Pose

Leg Over Head Pose

Spanda In Backbends

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Take Action In Flying Pigeon

by Trisha Curling | Oct 26, 2023 | Main Page Display

Take Action in Flying Pigeon

Asana and the 5 Powers of Consciousness

EKA PADA GALAVASANA

TAKE ACTION IN FLYING PIGEON

Interesting about seeking and incorporating a yoga practice is that the entry point is quite different for everyone. There are many reasons you may be drawn to certain aspects of the practice, and they may satisfy you for some time. What usually happens though is an unfolding you don’t expect. The purpose or reason you went to your yoga practice shifts the more you delve into what it has to offer. It’s not uncommon to be drawn to the physical (the asana) first, but as you continue to have the desire to learn and the willingness to take action, your relationship with your yoga practice will change and deepen.

In today’s video, Matt demonstrates how to take action in Flying Pigeon, but when you examine it through the lens of the 5 Powers of Consciousness, your perspective opens up.

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WHAT ARE THE 5 POWERS OF CONSCIOUSNESS?

If you study with Matt in any of his yoga teacher trainings or immersions, you’ll gain access to these teachings, which come from ancient Tantrik Yoga philosophy.

Christopher Wallis, author of Tantra Illuminated, outlines the 5 powers of consciousness:

Consciousness/Awareness: Cit-Śakti
Bliss: Ānanda-Śakti
Will: Icchā-Śakti
Knowledge: Jñāna-Śakti
Action: Kriyā-Śakti
Freedom (encompasses all 5): Svātantrya-Śakti

Each on their own have profound meaning, but it’s important to understand that they all exist within each other.

For today, we’ll look at Flying Pigeon primarily through the lens of Action (Kriyā-Śakti), but there is no action without the discussion of Will (Icchā-Śakti) and Knowledge (Jñāna-Śakti). It’s not that the others are not present, but we can start to gain some insight into the system as they apply to what it means to take action in Flying Pigeon Pose.

WATCH THE VIDEO

TAKE ACTION IN FLYING PIGEON: ASANA AND THE 5 POWERS OF CONSCIOUSNESS

FLYING PIGEON PREPARATION

Hip opening is one of the key components of Flying Pigeon, and this is what Matt demonstrates in today’s video. Matt guides you through the Chromatic Yoga process by layering postures that will prepare your hips and facilitate your ability to “take action in Flying Pigeon.”

Keep in mind, however, that the action takes place throughout the entire process. The fact that you have the will to do it, that you take the time to learn more about how to do it, and then actually show up to practice—these are all part of taking action. Looking at it through the lens of the 5 powers of consciousness, you might become more aware of your reasons for wanting to do the pose and of how you respond to the process.

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THE 3 STEPS TO FLYING PIGEON

In the first step, Matt starts you off by practicing a hip opener at the wall, and he begins to pattern your ability to evert your ankle. This knowledge can change your experience of Flying Pigeon altogether. When you add in the aspect of balance, it can be challenging to open your hip to the required degree without your foot wanting to naturally invert as a result, which may cause it to slip off your upper arm.

Without balancing, you still begin to position yourself similarly to the peak posture. For example, you get to practice just how close you need to bring your shin to your armpit, along with leaving space between your foot and tricep.

The third step is the “preparatory peak pose.” Here, Matt offers the option of practicing Flying Pigeon in a shape similar to Boat Pose. This again helps with patterning.

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MAKING SENSE OF IT ALL

Within this system, the understanding is that in order to take action, there is an awareness that there is some desire (will) present to pursue a particular action. If will is present, the acquisition of knowledge must follow. What’s intriguing about understanding all of this is that the pursuit of a particular asana is done with the removal of the part of the ego that wants to prove, for external validation, that it can be done.

Bliss, as discussed in Tantra Illuminated, helps you be simply appreciative of the exploration, no matter the outcome of achieving the posture. Being conscious of this experience is also Bliss.

Making sense of it all requires much more than barely skimming the surface. Matt’s next immersion, Power of Bliss, will take you on the journey of understanding.

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

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Article by Trish Curling

Videos Extracted From: Chromatic Yoga 15-Hour Immersion

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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

TELL ME MORE!

Continue Learning

THE FREE TECHNIQUE PACK

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the Technique Pack: 15 yoga pose breakdowns
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Flying Pigeon Variations

FLYING PIGEON VARIATIONS

HANDSTAND AND ARM BALANCES

START WITH THE HIPS

WATCH THE VIDEO

FLYING PIGEON VARIATIONS: THE PRECISION PATH TO ARM BALANCE SUCCESS

ACTIVE PIGEON POSE

200 HOUR ONLINE TEACHER TRAINING

FLYING PIGEON 1 & 2

300 HOUR ONLINE TEACHER TRAINING

DON’T DISMISS THE IN-BETWEEN

ONLINE ANATOMY COURSE

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

Hips and Eka Pada Galavasana

HIPS AND EKA PADA GALAVASANA

HIP RELEASE

“PUSH AND SUSTAIN”

WATCH THE VIDEO

HIPS AND GALAVASANA: TECHNIQUES TO UNLOCK THIS ARM BALANCE

GETTING THE HIP FLEXORS ACTIVE

200 HOUR ONLINE TEACHER TRAINING

PRACTICE THE HOOK

300 HOUR ONLINE TEACHER TRAINING

EKA PADA GALAVASANA VARIATIONS

ONLINE ANATOMY COURSE

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

Take Action in Flying Pigeon

Asana and the 5 Powers of Consciousness

TAKE ACTION IN FLYING PIGEON

THE POWER OF BLISS

WHAT ARE THE 5 POWERS OF CONSCIOUSNESS?

WATCH THE VIDEO

TAKE ACTION IN FLYING PIGEON: ASANA AND THE 5 POWERS OF CONSCIOUSNESS

FLYING PIGEON PREPARATION

200 HOUR ONLINE TEACHER TRAINING

THE 3 STEPS TO FLYING PIGEON

300 HOUR ONLINE TEACHER TRAINING

MAKING SENSE OF IT ALL

ONLINE ANATOMY COURSE

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

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