Flying Pigeon

Flying Pigeon

FLYING PIGEON

Key Actions to Balance in Flying Pigeon Pose

Flying pigeon

Flying Pigeon: Balance

Flying Pigeon is an exceptionally challenging pose for several reasons, strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous strength in the flexors of the wrist, or what I call in my Handstand Trainings, “The Breaks”. Appropriately named because strength in the flexors of the wrist are what stop you from falling when on your hands. You will hear me in the video talking about gripping the ground, this is the action that will turn on the breaks. In the Live Stream on 3-25-2020 that this video is taken from, I went over a little drill that you can try out. On all fours, grip your fingers into the ground. With one hand, challenge the opposite hand by trying to pick up the fingers off the ground. Let’s say your right hand is on the ground, right hand try’s its best to dig its fingers into the earth. Left hand try’s to pick right hand’s fingers up. Switch rolls. Reading about this won’t do anything so you will have to get it in your body to really get it…did it? great! let’s continue. Whenever you are on your hands in your yoga practice maintain this type of activation to build strength in your breaks over time.

Flexibility

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

Strength

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

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

 

Previous Live 3-25-20

  • Techniques for flying pigeon pose
  • Themed: Abhyasa & Vairagya 
  • Harnessing the Power of the mind
  • Strengthen: Wrist, Core, Shoulders and Glutes

Livestream Packages

Recommended For You

boundless freedom

  • 12 YOGA CLASSES
  • SHOULDER BIOMECHANICS
  • TANTRIK YOGA TEACHINGS
  • 4 POST CLASS MEDITATIONS
  • 12 PEAK POSTURES
  • SALE Price:$98 

BIRDS OF PARADISE

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES
  • SALE Price:$78

JOURNEY TO BLISS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

KING PIGEON & HANUMAN

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

JOURNEY TO THE HEART

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$128

BACK, NECK & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$128

Continue Learning

WILD THING YOGA POSE 3 SHOULDER ACTIONS

WILD THING YOGA POSE 3 SHOULDER ACTIONS

Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

read more
Samadhi

Samadhi

SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

read more
Flying Pigeon

Flying Pigeon

FLYING PIGEON Key Actions to Balance in Flying Pigeon PoseFlying pigeonFlying Pigeon: BalanceFlying Pigeon is an exceptionally challenging pose for several reasons, strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous...

read more
Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose Triangle pose is an iconic posture in yoga that has tremendous benefits for increasing hip range of motion by creating more flexibility of the hamstrings and adductors (inner thigh muscles). There are several potential strength benefits that triangle...

read more
Pigeon Without Knee Pain

Pigeon Without Knee Pain

Why STretching your hips might cause knee pain Pigeon Pose is one of the most widely beloved postures in the yoga practice across a multitude of styles. This is for good reason. However, the issue I see most often with this posture is that it comes with little...

read more
Chaturanga Alignment Part 2

Chaturanga Alignment Part 2

Integrating Shoulder ActionsIntegrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If you haven't yet watched Chaturanga Alignment: 3 Necessary Shoulder Actions  then it...

read more

Newsletter

When You Subscribe You Will Instantly Get Access To

  • The Technique Pack: 15 Yoga Pose Breakdowns
  • Exclusive Online Course Discounts 
  • Exclusive Blogs and Videos
  • This field is for validation purposes and should be left unchanged.

CONTACT

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

UNLOCK YOUR HIPS

UNLOCK YOUR HIPS

UNLOCK YOUR HIPS

 OUTER HIP STRENGTH AND FLEXIBILITY FOR THE LOW BACK AND S.I. JOINT

 

THE LOW BACK AND S.I. JOINT

Low back pain, or S.I. Joint instability are quite common for many people and the cause seems to be a mystery. What most people done realize is that pain is usually the result of weak, or under developed muscles resulting in over compensations of other muscles. In other words, the body develops patterns that are perhaps not the best when it comes to our well being. Why does it develop patterns? All of nature adapts to the environment. As beings of nature we do exactly the same thing – the body adapts to what we give it. If we give it a shape and hold that shape for the majority of the day then it will develop patterns of elongated muscles and shortened muscles. Some of the muscles that tend to cause problems for the low back that are often over looked are the ABDUCTORS of the Hips. 3 of themuscles that make up the abductos are the Gluteus medius, Gluteus Minimus and T.F.L. You can see in the photo to the right (or below if you’re on mobile) that the gluteus medius attaches to each side of the pelvis and to the top of the thigh bone. 

LOW BACK PAIN

The two sides of the pelvis are actually independently mobile structures due to the sacrum that lies in the middle which has a joint on either side that is called the S.I. Joint. This joint allows the pelvis on each side to move. This is a blessing but could also be a curse if the abductor muscles are out of balance. If one side is tight and the other flexible this could cause the pelvis to tilt, potentially resulting in low back discomfort, or scoliosis. This was the case for me.

Growing up I played Hockey which strengthens the abductors. Unfortunately I favored my right leg significantly which caused an over development and shortening of the musculature on the right side resulting in scoliosis and back pain throughout high school and college until about a year into yoga when I finally learned how to unlock my hips!

S.I JOINT

Now for other people, the low back isn’t affected but the S.I. Joint is. This seems to be most common amongst women, especially those that have had children – the ligaments tend to me more lax and so the sacrum can move inside the two sides of the pelvis resulting in pain on the beck of the pelvis or radiating through the lower back near the pelvis and sacrum.

THE SOLUTION

There are many muscles that surround the pelvis that can pull on either side of the ilium or sacrum which could create pain, so where do we begin? Often times it can be overwhelming and ineffective to target all the hips and back muscles every yoga practice and so it is useful to focus on one area per practice. In the video below I share with you ways of working on the Abductor group for strength and range of motion. You may find that one side is not as strong as the other – if this is the case I recommend strengthening the weaker side which will help bring the abductors into balance. 

I do have a workshop called Hips: Rock and Unlock Em that I created as a way to target as many of these muscles within one practice. You could start there to get a feel for what areas of your hips are underdeveloped or out of balance.

In addition I highly recommend the JULY IMMERSION which focuses on the Chakras. The first 5 practices of that immersion will awaken your strength, flexibility and awareness of the muscles that surround the hips. 

OPEN YOUR HIPS AND HEART

The July Immersion takes you on a 12 Class Journey through the Chakras and the elements, to develop your strength, flexibility and awareness of each energy center and the corresponding muscles. There is a heavy focus on the Hips in the Earth, & Water classes, and the Back in the Water and Air classes, balanced by Core strengthening in the Fire section.

THE STEP BY STEP APPROACH

“Dream big, start small, then connect the dots.” This quote from Dan Millman’s Wisdom of the Peaceful Warrior has been the foundation of my yoga practice from the moment I stepped on the yoga mat. It was that book that led my to yoga in the first place, and that line that became a mantra in my head from that moment on. How does it apply to the asana practice? Most people come into the yoga practice and feel something magnificent and of course they want to come back. At some point, regardless of how egoless we believe ourselves to be, we become attracted to the external postures of the yoga practice. It’s typically innocent of course, we associate a feeling with certain postures, on a subtle level we believe that we attain them we will feel strong, powerful, fearless, light, free, at peace, worthy of love, kindness etc. On an intellectual level we usually know that this is not reality but we get pulled into it anyway. The beautiful thing is that we are being pulled into practice and the practice reveals what we need to learn. So I wouldn’t ridicule this process, but rather as you walk the path remind yourself that everything you wish to feel already exists within you and rather than expecting yoga to do the practice for you, step into. the feeling you crave and let that amplify your practice. This is what it means to practice with intention.  

All that being said while we are living in this body we want to take care of it and allow it to reach its highest potential which includes movement practices, stability practices, dietary, hygiene, mental health, creative expression, and so on. When I say highest potential, I don’t mean an end result or destination but rather a trajectory that gets us to walk the path. The purposes of this blog is to support your physical well-being in regards to your body. Asana is the practice that cultivates our body awareness, but most of us focus on the postures instead of our body and as a result we are left with thousands of shapes and alignment cues. A short cut to body awareness is to put your body first, and the pose second! What does that mean? There are only a few major joints to learn in the body, and each has a few movements available to it. There are muscles that surround each joint that create this movement. If you use your asana practice to become aware, proficient or even masterful in each movement then you will no long be perplexed when you see a new pose, you will know exactly what is need to put your body in that shape. You will grow to understand your limitations and your abilities becoming your own best teacher.  

THE CHROMATIC SYSTEM 

I created Chromatic Yoga based on this concept of small steps toward our potential. Each month we have a focus in our classes, a Physical Through-Line (PTL), and a Thematic Through-Line (TTL).  The PTL is the one muscle group or joint action that we pull through an entire class, or workshop, while the TTL is the similar but for building awareness of the mind and subtle energies of life. Because I encourage Chromatic Teachers to be authentic with how they teach, each will have their own way of creatively sharing the PTL and TTL. This month PTL – Abductors of the hip, is the focus of the video below. These are just a few ways to strengthen and become aware of the muscles. 

To find a Chromatic Yoga Teacher near you be sure to visit us at www.ChromaticYoga.com 

3 Steps to Master the Abductors

  1. Awareness: learn the sensation of activating the abductors
  2. Strengthen: the muscle group through various postures in your yoga practice.
  3. Practice: activate the abductors over the course of time, through as many yoga postures as possible until you can easily activate them on command in any posture!.

Step 1. Awareness

The first step to building awareness of any muscle is to intellectually understand where it exists in the body. The abductor group is generally located in the outer hip/pelvic region. In addition to the intellectual understanding you must learn what it feels like to activate this muscle. For this its typically easiest to “create a boundry” and press into it. So here I have placed a hand outside the knee and I press into the hand which creates the action of abduction and engages the abductors. 

Step 2: strengthen

Next you will want to develop strength in accessible postures. Typically choosing static postures for “isometric” engagement is a safe and stable way to strength. Isometric means activate the muscle without movement of the joints. For this video I chose Chair pose to share with you. With feet about hip width apart, push your yoga mat apart with your heals while keeping your knees pointing straight forward. Note: if your pelvis is tucked under you may not be able to access the abductors, stick your buttocks upward.

Step 3: Practice

Lastly you will need to learn how to activate this muscle group through range of motion. This means not only choosing a wide range of static yoga postures to activate the abductors in, you will also want to do the movements that it creates. For this I chose fire hydrant pose, both abducting the upper hip by lifting the leg up high, and the lower hip by squeezing the pelvis inward. Because the foot is on the ground, moving and rotating the pelvis away from the foot is abduction. You will feel it in your outer hip muscles.

Mastery Leads to Discernment

Why become masterful at anything? Mastery is not an end goal, it is simply a state of heightened awareness and capability. To become masterful in your physical body is not a chore but rather a privilege. Getting to know this vehicle that we have for only a short period time is a form of respect and love. There is no end to mastery, just like there is no end to potential, its simply a trajectory, or path that we walk out of respect to the greater energy that pulses through us. Mastery simply means that we can asses what is appropriate for the well being of our body at any given time, and we have the tools to do whats necessary to feel better. While we will always have blind spots, we can minimize the vast amount of guesswork by taking the step by step approach to understanding our body – one muscle group or joint action at a time.

To apply this approach to the body,  I recommend practicing The July Immersion – 12 Yoga Classes, 4 Guided Meditations – and Hips: Rock and Unlock ‘Em!  online workshop is a journey through what I call the 4 quadrants of the hips, supporting you on the path toward mastery of the inner thighs, outer hips, posterior chain, and hip flexors. 

Hips: Rock & Unlock 'Em

Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

LIVESTREAM PACKAGES

boundless freedom

  • 12 YOGA CLASSES
  • SHOULDER BIOMECHANICS
  • TANTRIK YOGA TEACHINGS
  • 4 POST CLASS MEDITATIONS
  • 12 PEAK POSTURES
  • SALE Price:$98 

BIRDS OF PARADISE

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES
  • SALE Price:$78

JOURNEY TO BLISS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

KING PIGEON & HANUMAN

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

JOURNEY TO THE HEART

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$128

BACK, NECK & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$128

Continue Learning

WILD THING YOGA POSE 3 SHOULDER ACTIONS

WILD THING YOGA POSE 3 SHOULDER ACTIONS

Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

read more
Samadhi

Samadhi

SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

read more
Flying Pigeon

Flying Pigeon

FLYING PIGEON Key Actions to Balance in Flying Pigeon PoseFlying pigeonFlying Pigeon: BalanceFlying Pigeon is an exceptionally challenging pose for several reasons, strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous...

read more
Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose Triangle pose is an iconic posture in yoga that has tremendous benefits for increasing hip range of motion by creating more flexibility of the hamstrings and adductors (inner thigh muscles). There are several potential strength benefits that triangle...

read more
Pigeon Without Knee Pain

Pigeon Without Knee Pain

Why STretching your hips might cause knee pain Pigeon Pose is one of the most widely beloved postures in the yoga practice across a multitude of styles. This is for good reason. However, the issue I see most often with this posture is that it comes with little...

read more
Chaturanga Alignment Part 2

Chaturanga Alignment Part 2

Integrating Shoulder ActionsIntegrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If you haven't yet watched Chaturanga Alignment: 3 Necessary Shoulder Actions  then it...

read more

More Recommendations

Handstand 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.

View Details

Hips Workshop

In this workshop you will practice specific techniques to open your hips, finding greater rang of motion and freedom. Each action in the body is carefully layered and clearly articulated to provide you with success.

View Details

Dance With The Flames

Change is Inevitable but transformation is a choice. Step into the fire and dance amongst the flames in this live workshop! You will get the full energy of being in the class room, strengthen your hips, and free your heart.

View Details

Newsletter

When You Subscribe You Will Instantly Get 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.

Still Have Questions? Email Matt Directly

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

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose

Avoid Hip Impingement & Increase Your Range of Motion

Triangle Pose

Triangle pose is an iconic posture in yoga that has tremendous benefits for increasing hip range of motion by creating more flexibility of the hamstrings and adductors (inner thigh muscles). There are several potential strength benefits that triangle pose has to offer, however it requires an intentional activation of our muscles, they likely won’t engage on their own. In the video and photo breakdown below I go over my favorite muscle activations for triangle pose. From my experience in practicing triangle pose with teachers across the world I have heard these verbal alignment cues more often than not: “Square your pelvis to the side wall, tuck your tail bone, and place your hand on your shin, block or ground.” When I practice, I try to really do what the teacher asks, but every time I tried this I noticed an immediate pain in my hip that I never get when I approach triangle pose on my own or coming from a posture like side angle pose. I also noticed that if I maintain these alignment cues my hand only goes to my shin at best unless I fall into a deep side bend. Knowing the anatomy of the hip, I assumed that this alignment increased the potential compression at the hip joint, and maybe caused the soft tissue to be pinched. I decided to do some research on Hip FAI (femoralacetabular impingement) or hip impingement.

The Research

After much research on Hip FAI (femoralacetabular impingement) I was hoping to bring you conclusive data on how yoga could cause or help hip impingement, however the current research on yoga specifically is minimal and mostly all over the place. It is commonly agreed that range of motion and proper strength training can help prevent hip impingement. It is also commonly agreed that many athletic sports could be the cause of it, as well as childhood development of the bones and joints. There is however an interesting study that showed increased impingement and stress on the hip joint in dancers when performing specific dance positions which include external rotation and posterior titled pelvis. The research doesn’t mention these specific structural alignments, however being the husband of a dancer raised on ballet I was able to confirm my suspicion about these pelvis and femur bone alignments. In ballet you are asked to keep the low back long which is a posterior tilt of the pelvis – often cued as “tuck your tail” in yoga classes. One pose in the research article stood out to me: développé à la seconde, which is essentially standing triangle pose or Utthita Hasta Pandangusthasana B. The photo of my good friend Beau Campbell (@theyogarina) to the right (below on mobile) shows the posture in the study. Food for thought: If this posture is creating compression at the hip, what happens when you add the weight of gravity as we do in triangle pose. 

What is Hip Impingement 

Hip impingement is the result of increase friction or damage of the soft tissue that makes up the hip joint. The hip joint is where the thigh bone, and pelvis connect. it is a ball and socket joint – the head of the femur (thigh bone) is round “ball” and the pelvis has a “socket” that receives it. There are soft tissues that cover and surround the bones so that the joint becomes slippery and smooth. Articular cartilage covers the two bones, and the labrum is like a gasket that forms a tight seal around the joint. When these soft tissues become inflamed, irritated or damaged it is referred to as hip impingement. Some Hip impingements are the result of the way our bones were formed growing up, and others could be the result of repetitive high impact exercises or sports. A healthy hip joint is one where there is no wear and tear of the soft tissues.

Are there other hip injuries?

Hip impingement is not the only kind of injury around the hip area. The hip is surrounded by Ligaments, muscles, fascia and nerves that can all become injured do to stress, strain or structural miss-alignments. Just because you have hip pain does not mean you have and impinged hip. We are also coming to realize that not all physical pain exists in the body, but can also be stemming from mental or emotional trauma. What should you do if you have hip pain? Don’t freak out, see a specialist to assess where the pain is stemming from so you can take proper action to support your health. It could be a pulled muscles, or as simple as a muscle that is hyper active and causing a myriad of issues. Physical therapy, Accupuncture, and Massage are all great healing modalities to try.  

Dance With The Flames

Do you have struggle with tight or weak hips, low back discomfort, or emotional stress? This workshop will provide you with a step by step approach to increase flexibility,  strength and peace of mind. Evoke your inner fire and dance through life, the journey starts now!

BIRDS OF PARADISE

The Jume Immersion takes you on a 12 Class adventure focused on flexibility of the inner thighs for two peak postures: Birds of Paradise and a pose thats called Vishva Mitrasana. Both of these challenging postures are broken down over the course of 12 yoga classes providing you with the appropriate techniques that will give you greater access to them in your body!

*A Favorite Amongst Class Pass Members

SALE PRICE: $98

4 Steps TO ENTER TRIANGLE POSE 

 

Step 1 - Internal rotation

Rotate the back foot, thigh bone and pelvis inward toward the front leg. No need to overdue this like you would when trying to square the hips in a lunge pose. How much to turn in will depend on you and your structure so go slow and try various angles and observe what you feel. This will increase the amount of possible joint mobility but tight hamstrings might still inhibit range of motion.

Step 3: Glute Activation

From your front buttocks press down into your heal until you feel your pelvis starts to open back toward the sky (the opposite of step 1). Ideally activating both gluteus Maximus, and gluteus medius/minimus as you do so. This likely will all happen when you press down, but if your pelves doesn’t rotate open and your outer hips don’t engage, try pressing your inner heal down and outward.

Step 2: bow at the pelvis

Flex (or bow) at the hip joint to bring your front hand to the block or the ground, I personally avoid asking students to go to the shin as not to put more downward pressure in to the front knee. Personally I come to finger tips as its a bit  easier than full palm and still grounded.  Press down into your hand for support and activation of your deep core – psoas muscles. 

Step 4: Counter Action

Similar to step 1, we are trying to rotate the thigh and hip inward again however the major difference is that in step 4 it is simply an activation of the muscles not an actual movement of the bones. Counter action creates stability, and also helps to prevent going too deep into the end range of motion which could bring you right back to impingement or just an over stretch of the adductors. 

Facilitated Stretching

Increases your range of motion while maintaining muscle integrity. Facilitated stretching is the activation or engagement of the muscles that are stretching. Activating the muscle while stretching causes the Golgi tendon organ to send a signal to the spinal column, and the spinal column speaks back, telling the muscles to relax.

The Adductors

The muscles along the inner thigh are referred to as the adductor group, and typically serve to bring the thigh bones toward the midline of the body, but they can also internally rotate the thighbones, extend them backward like the hamstrings (adductor magnus) and even externally rotate when in deep extension. The adductors also help to stabilize the pelvis.

The Adductors

The muscles along the inner thigh are referred to as the adductor group, and typically serve to bring the thigh bones toward the midline of the body, but they can also internally rotate the thighbones, extend them backward like the hamstrings (adductor magnus) and even externally rotate when in deep extension. The adductors also help to stabilize the pelvis.

Practicing Triangle

Is triangle a high risk posture? probably not on my list of postures to avoid, but it depending on your body and how you approach it may have massive benefits or setbacks. The steps I have provided for you have helped me feel better in my triangle pose, and many students have felt the same. This doesn’t mean it will be best for you, so proceed with presence, observe what you feel as you practice and go slow enough to be able to make choices. There are many more potential options of how to isometrically activate your muscles in postures like triangle, should you want to learn more please check out the Hips: Rock Em and Unlock Em workshop below.  Leave a comment if this post has been helpful, or if you have questions or requests for future posts.

MAY 2020 LIVE IMMERSION

HAMSTRINGS AND HIP FLEXORS

  • 6 Classes to prepare you for King Pigeon
  • 6 Classes to increase your flexibility for Hanuman (splits)
  • ALL Levels Appropriate 
  • 12 Live Yoga Classes 
  • 4 Meditations
  • Lifetime Unlimited Access to All 
  • Expand your body awareness
  • Free your mind and connect to your soul

Hips: Rock & Unlock 'Em

Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

RECOMMENDED

LIVESTREAM PACKAGES

boundless freedom

  • 12 YOGA CLASSES
  • SHOULDER BIOMECHANICS
  • TANTRIK YOGA TEACHINGS
  • 4 POST CLASS MEDITATIONS
  • 12 PEAK POSTURES
  • SALE Price:$98 

BIRDS OF PARADISE

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES
  • SALE Price:$78

JOURNEY TO BLISS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

KING PIGEON & HANUMAN

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$98

JOURNEY TO THE HEART

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$128

BACK, NECK & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES
  • SALE Price:$128

Continue Learning

WILD THING YOGA POSE 3 SHOULDER ACTIONS

WILD THING YOGA POSE 3 SHOULDER ACTIONS

Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

read more
Samadhi

Samadhi

SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

read more
Flying Pigeon

Flying Pigeon

FLYING PIGEON Key Actions to Balance in Flying Pigeon PoseFlying pigeonFlying Pigeon: BalanceFlying Pigeon is an exceptionally challenging pose for several reasons, strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous...

read more
Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose Triangle pose is an iconic posture in yoga that has tremendous benefits for increasing hip range of motion by creating more flexibility of the hamstrings and adductors (inner thigh muscles). There are several potential strength benefits that triangle...

read more
Pigeon Without Knee Pain

Pigeon Without Knee Pain

Why STretching your hips might cause knee pain Pigeon Pose is one of the most widely beloved postures in the yoga practice across a multitude of styles. This is for good reason. However, the issue I see most often with this posture is that it comes with little...

read more
Chaturanga Alignment Part 2

Chaturanga Alignment Part 2

Integrating Shoulder ActionsIntegrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If you haven't yet watched Chaturanga Alignment: 3 Necessary Shoulder Actions  then it...

read more

More Recommendations

Handstand 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.

View Details

Hips Workshop

In this workshop you will practice specific techniques to open your hips, finding greater rang of motion and freedom. Each action in the body is carefully layered and clearly articulated to provide you with success.

View Details

Dance With The Flames

Change is Inevitable but transformation is a choice. Step into the fire and dance amongst the flames in this live workshop! You will get the full energy of being in the class room, strengthen your hips, and free your heart.

View Details

Newsletter

When You Subscribe You Will Instantly Get Access To

  • The Technique Pack: 15 Yoga Pose Breakdowns
  • Exclusive Online Course Discounts 
  • Exclusive Blogs and Videos
  • This field is for validation purposes and should be left unchanged.

Contact Matt

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

find your seat

find your seat

Find Your Seat

3 Ways to Sit without Knee, Hip or Back Pain!

Find Your Seat

While the deep benefits of seated meditation are known to and have been experienced by many, there are people the world over who find the practice to be inaccessible for the simple reason that they can’t find and maintain a comfortable seat. This is true for me, even to this day, no matter how open my hips are, or how strong my core and back are. If I try and sit on the ground for an extended period of time one of my legs will fall asleep, or I will at the least just be uncomfortable. If you have the same experience you will find these particular postures to be very supportive!

THE CHALLENGES

Why is it challenging to sit? There is a host of reasons why we might find it difficult to sit on the ground – perhaps primarily because we just don’t do it. Sitting in a chair does not allow our hips to go through their full range of motion each day, and as a result our back and hip flexors don’t develop the strength needed to keep us upright. Yoga can serve as an amazing practice to redevelop the capacity to sit more efficiently, although it won’t happen over night – which is why its necessary to check out the 3 postures in the video and photos below, so you can sit comfortably on the ground while you are working on the long term hip opening journey.

Trying to re-pattern our body takes repetitive practice. As with any other skill, you can only learn from doing it. That is why I created Hips: Rock and Unlock Em  – I wanted to support you in feeling good in your body (low back in particular)  on a daily basis. 

Is meditation Calming?

When Most people begin a meditation practice they expect it to have the results that everyone preaches; calm mind, relaxing, stress reducing. While some people do experience these results right away, others may experience the opposite. In weight lifting you must build a foundation of strength before you can move on to heavy compound movements, and establishing this foundation can at times be challenging and discouraging. Meditation is very much the same, the practice of it might feel like you are lifting heavy weights for your mind and as a result you might initially only experience the challenge of it. With repetition your mind will get stronger, you will be able to focus longer and the results will come faster!

Is meditation Calming?

When Most people begin a meditation practice they expect it to have the results that everyone preaches; calm mind, relaxing, stress reducing. While some people do experience these results right away, others may experience the opposite. In weight lifting you must build a foundation of strength before you can move on to heavy compound movements, and establishing this foundation can at times be challenging and discouraging. Meditation is very much the same, the practice of it might feel like you are lifting heavy weights for your mind and as a result you might initially only experience the challenge of it. With repetition your mind will get stronger, you will be able to focus longer and the results will come faster!

Assess your hips

Each of us has our own movement patterns which cause some muscles to be stronger, some weaker, some are tight, some are not, etc. We also have different bone structures that will make some positions easier than others. Finding a comfortable seat is one of the most important aspects of a seated meditation posture. If you are uncomfortable it is very hard to move the mind beyond the discomfort of the body. This is why I have provided three options for seated meditation postures. Go through each and ask yourself which one is most sustainable. Keep in mind there is no perfect seated posture for meditation, there is only the best one for you and that is the one you feel most comfortable in, and that also allows you to stay awake and present.

Assess your hips

Each of us has our own movement patterns which cause some muscles to be stronger, some weaker, some are tight, some are not, etc. We also have different bone structures that will make some positions easier than others. Finding a comfortable seat is one of the most important aspects of a seated meditation posture. If you are uncomfortable it is very hard to move the mind beyond the discomfort of the body. This is why I have provided three options for seated meditation postures. Go through each and ask yourself which one is most sustainable. Keep in mind there is no perfect seated posture for meditation, there is only the best one for you and that is the one you feel most comfortable in, and that also allows you to stay awake and present.

Option 1 - Bhadrasana (Hero's Pose)

My personal favorite seated posture for those who have tighter outer hips and inner thighs as it requires little flexibility in these areas. It presents a challenges for those with tight quads, and shin muscles. Using blankets and blocks can help alleviate these challenges. I would suggest warming up and stretching the thighs and ankles prior to working on this posture. In the above video I go over a twisted thigh stretch and a seated posture on heels. If these postures prove to be too challenging after a warm up, then this posture is likely to cause discomfort during a seated meditation.

Option 2: Cross Legged

The so called “easy seat” – an ironic title, as it can be incredibly misleading. For those with open inner thighs, hip flexors and outer hips this can be an easy posture indeed, but if that is not the case for you then you’ll definitely want to use props. Using the right amount of blankets and block support can make this posture easier and more accessible.

Option 3: On Chair with Blocks

In the video I show a seated option call sidasana, however I wanted to offer one other one here – Sitting in a chair can seem like cheating, as it can be incredibly easy to get too relaxed in. Here you will notice how I prepare the chair with blocks and a blanket and I sit on the edge of the seat so that I still used my back and hip flexors to keep me upright. Some level of muscle engagement is important to stay awake and present when meditating.

How to Start Meditation

The best way to practice meditation, like anything else, is to have guidance. When I was younger I struggled for years to meditate without the support of a teacher, and mostly I became frustrated and lost in my thoughts. This is why I created the Elements of Mastery online program – to provide a way for you to begin practicing yoga and meditation together. The second workshop “Earth and Water” is the perfect Daily practice for both hip openers and meditation! Can’t afford EOM? Dont have access to a teacher? meditation is still possible but you have to start easy. I suggest a 1 minute meditation practice daily for 2 weeks. Set a timer for yourself and narrow your attention to your breath. Try to feel as it enters your body and feel as it leaves your body. After 2 weeks,  do this same thing for 5 minutes daily , with a timer set. Work your way up to 17 minutes a day, but don’t try and do this all at once as you you will likely become discouraged. Focus is like a muscle that needs strengthening and it takes time to develop.

How to Start Meditation

The best way to practice meditation, like anything else, is to have guidance. When I was younger I struggled for years to meditate without the support of a teacher, and mostly I became frustrated and lost in my thoughts. This is why I created the Elements of Mastery online program – to provide a way for you to begin practicing yoga and meditation together. The second workshop “Earth and Water” is the perfect Daily practice for both hip openers and meditation! Can’t afford EOM? Dont have access to a teacher? meditation is still possible but you have to start easy. I suggest a 1 minute meditation practice daily for 2 weeks. Set a timer for yourself and narrow your attention to your breath. Try to feel as it enters your body and feel as it leaves your body. After 2 weeks,  do this same thing for 5 minutes daily , with a timer set. Work your way up to 17 minutes a day, but don’t try and do this all at once as you you will likely become discouraged. Focus is like a muscle that needs strengthening and it takes time to develop.

From Body to Mind

One thing I noticed early on in my meditation practice was the discomfort of my body. I couldn’t focus my mind on anything when I was seated because I was distracted by my back, my knee, my neck, and so on. This realization led me to the physical practice of yoga. Through the yoga practice I gained a heightened sense of awareness of my body. At first this was almost a curse, because I could feel everything – including my discomfort! Over time and practice I gained a bit of mastery in my body, in that I could feel the discomfort and choose postures to better accommodate myself and release it. The seated meditation practice became so much more enjoyable when I could extend my attention beyond the physical, knowing that I wasn’t causing damage by forcing myself to sit through knee, or back pain. While I do believe that some pain in the body can be a result of mental projection, I also know first hand that placing love and attention on the body can support the health of the mind.  There really isn’t a divide between brain and body – the mind is a collective of all our physical and emotional experiences. For sound mental health to be our primary state of being we must get to know ourselves on all levels and develop our awareness. 

Hips: Rock & Unlock 'Em

Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

Elements of Mastery Online

Get the immersion that is offered around the world now in the comforts of your own home. Practice on your own time, when you want, and where you want. Re-watch, study, read, take notes, get into your body, free your mind, and advance your practice with this in depth online immersion

Continue Learning

WILD THING YOGA POSE 3 SHOULDER ACTIONS

WILD THING YOGA POSE 3 SHOULDER ACTIONS

Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

read more
Samadhi

Samadhi

SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

read more
Flying Pigeon

Flying Pigeon

FLYING PIGEON Key Actions to Balance in Flying Pigeon PoseFlying pigeonFlying Pigeon: BalanceFlying Pigeon is an exceptionally challenging pose for several reasons, strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous...

read more
Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose Triangle pose is an iconic posture in yoga that has tremendous benefits for increasing hip range of motion by creating more flexibility of the hamstrings and adductors (inner thigh muscles). There are several potential strength benefits that triangle...

read more
Pigeon Without Knee Pain

Pigeon Without Knee Pain

Why STretching your hips might cause knee pain Pigeon Pose is one of the most widely beloved postures in the yoga practice across a multitude of styles. This is for good reason. However, the issue I see most often with this posture is that it comes with little...

read more
Chaturanga Alignment Part 2

Chaturanga Alignment Part 2

Integrating Shoulder ActionsIntegrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If you haven't yet watched Chaturanga Alignment: 3 Necessary Shoulder Actions  then it...

read more

Hips: Rock & Unlock 'Em

Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

 

The Elements of Mastery

Are you looking to go deeper in your study of yoga and want an online resource to support you in your journey? This training packed with content to advance your practice and teaching! You can take your time or immerse yourself in the training.

 

Handstand Training

A long time best seller, this handstand training brings you the tools and training that are required for a masterful handstand. In this series  you will build strength in the areas of the body that actually matter, and learn the why and how with each step.

 

Newsletter

When You Subscribe You Will Instantly Get 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.

Avoid Hamstring Tendonitis “Yoga Butt”

Avoid Hamstring Tendonitis “Yoga Butt”

Hamstrings

How to Avoid Tendonitis at The Sit Bones aka "Yoga Butt"

A Different Approach to Stretching

Stretching the hamstrings provides many benefits – including my personal favorite, low back relief! In the pursuit of flexibility, many of us accidentally go too far in our practice. It can be challenging to gauge where our limits are, and sometimes we reach them. Rather than feeling frustrated or ashamed about hurting yourself in yoga, just direct your attention to healing and maintaining health. In my early years as a yogi I tore my hamstring attachment near the sit bone, and with some diligence healed it up pretty quickly. However, I didn’t quite learn how to practice in a way that would maintain its integrity and as a result I tore it once again. After my second tear I finally decided to find another way. In this video I go over the techniques I use to maintain hamstring integrity at the sit bone attachment point (just under the gluteus Maximus, buttocks muscles). The idea is to become aware of the fact that most of us use gravity to stretch because quite simply it is easier to completely let go and not put in any effort. First I want to make the point that there is nothing wrong with passive stretching, and allowing gravity do the work for you. However, it is important to understand that the movement patterns in your body will only become stronger – whether they’re good or bad. Whenever you let your body do what it wants to do it will always default to patterns. Same is true with the mind, which is why meditation is such a powerful practice in re-wiring the patterns of our mind. Normally a thought arises and we react, neurons fire in a predetermined pattern, and this elicits a response in either a sequence of thoughts or actions. For example, someone in the middle of a city street raises their hand, your mind probably thinks “oh they are looking for a taxi”. This is how the mind holds patterns. The body hold patterns in the exact same way. If we simply stretch without activating muscles, we will perpetuate our patterns. If our patterns serve us then this is absolutely OK, but if they do not, then we could easily cause injury.

Facilitated Stretching

The approach I like for the majority of my practice is active engagement. This means finding the muscles that tend to be asleep and weak and activating them. This also includes something called facilitated stretching. This refers to the process of activating the muscle or muscle group that is stretching. So in the case of a forward fold where the hamstrings are stretching, a facilitated stretch would involve activating the hamstrings. This is not an easy task. Most of us are only familiar with activating a muscle in order to create movement, but what if we activate the muscles and do not move?  The benefit of this approach is that you do not have to sacrifice your flexibility while you re-pattern your body’s responses. Most people actually find a major increase of range of motion when using the facilitated stretch technique, because it “tricks” the muscle into a deep relaxation effect when you release the engagement – this is also known as PNF (proprioceptive neuromuscular facilitation). For most people this method is safer and more effective. The one thing to be mindful of is the amount of muscle activation you use. I suggest 15-30% engagement of the muscle that is stretching. If you engage muscles too strongly in a lengthened position you could transmit too much force to the joints, or run the risk of injuring parts of the muscle. Rather than intellectualizing what a facilitated stretch is, try practicing along with this video. If you are interested in practicing in this way, I highly recommend the workshop “Hips: Rock and Unlock ‘Em” as it is packed with this approach to flexibility!

Facilitated Stretching

Increases your range of motion while maintaining muscle integrity.

 

Recipricol Inhibition

When the muscles group on one side of the joint contracts, the opposing muscle group will relax. This happens naturally, but can be used as a technique for stretching.

 

Step 1 - Align Thigh Bones

Align the femur bones so they are vertical. There are many reasons for this. One reason is that the head of the femur (thigh bone) is most congruent  in this position, meaning it has the most amount of space for range of motion to occur. The other reason I do this is to put weight in the hands so that the leg muscles aren’t involuntarily engaging – kind of like starting from a blank canvas. Put more weight in your hands and you can bypass a lot of holding patterns that might exist. Lastly, by leaning forward two things will happen: you will lengthen the calf muscles, and later on when you place the hands on the ground, your calves will activate in order to stop you from falling forward. This become a facilitated stretch for the calf’s without you having to even think about it.

Step 3: Lift Sit Bone

Lifting the sit bones requires two muscle groups to activate; hip flexors, and low back muscles. The low back muscles (Q.L, the Erector group)  will arch the lumbar spine (low back) and pull the pelvis into anterior tilt (forward fold) which will lengthen the hamstrings upward away from where they attach at the back of the knees. The hip flexors will do the same with the added benefit of reciprocal inhibition (relaxing the hamstrings). This step, with hands on the chair, is what stretches the hamstrings without gravity. It is important to understand that you have a responsibility to observe the level of stretch sensation in the hamstrings while you do this. If your low back and hip flexors are strong you may over power the hamstrings and cause an overstretch. For this reason it is beneficial to only go about 60% of the way into the stretch sensation.

Step 2: Internal Rotation

Pressing the backs of the legs apart will initiate internal rotation of the thigh bones. When moving into a forward fold, if the objective is to lengthen the hamstrings, it is incredibly helpful to rotate the thigh bones inward because it initiates the tip of the pelvis forward (anterior tilt). With this cue, the typical muscles that activate are the abductor group (gluteus medium, gluteus minimus, and tensor fascia lattae, aka T.F.L). Activating the T.F.L in particular is helpful because it is also a hip flexor and internal rotator. Activating the hip flexors and internal rotator reciprocally inhibits the external rotators of the buttocks. Reciprocal Inhibition simply means when you activate a muscle group, the opposing muscle group relaxes and lengthens – this is the opposite concept of facilitated stretching.

Step 4: Facilitated Stretch

Lastly, to maintain the integrity of the hamstrings we will want to activate them. The ability to engage a muscle regardless of the depth of stretch or length of the muscle is one way to determine the health of the muscle. If you simply work on flexibility but the muscle loses its ability to contract along the way, you run the risk of acute injury or chronic pain. The body is a system, which means that a loss of hamstring integrity could show up as chronic pain in the sacrum, low back, or even neck. Quite often in modern yoga, there is an emphasis on lengthening the hamstrings, and not much on strengthening them, this approach supports both, and is why I practice this way and why I teach this method to flexibility.The action I call for in step 4 is to isometrically tuck your tail bone. That means to try to press the sit bones down toward the heals in order to activate the muscles, but maintain the structural alignment of the pelvis (anterior tilt)

Many Methods – Many Benefits

There are many approaches to stretching, and  not one method is inherently better than another, it simply depends on your intention

 

Many Methods

 

I personally have seen the massive benefits of facilitated stretching, as well as reciprocal inhibition in my practice and in my students over the last 10+ years. However, there are times where I find passive stretching, or even holistic stretching (bouncing) to be more appropriate. Use this approach as one of many tools for yourself, learn it well, and observe the benefits and drawbacks, then you will be able to decide when it is appropriate for you and when it is best to go another way. If you have questions or something to share, please feel free to comment at the bottom of the page. Please share this post if you found it useful, and for a full practice using this approach, check out Hips: Rock and Unlock ‘Em

Hips: Rock & Unlock 'Em

Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

Continue Learning

WILD THING YOGA POSE 3 SHOULDER ACTIONS

WILD THING YOGA POSE 3 SHOULDER ACTIONS

Flip Dog Dilemma – 3 Shoulder Actions for Wild Thing. Is the popular yoga pose “FLIP DOG” worth it? If you practice or have been to a modern vinyasa or power yoga class than you know that flip dog is a popular posture that is called out somewhere toward…

read more
Samadhi

Samadhi

SAMADHI Dissolving into the state of oneness.SamadhiSamadhiSamadhi is the experience we have when the mind realizes the totality of itself - that it is one part of an infinitely grander whole. Using an analogy from one of my teachers, Alan Finger – Consiousness is...

read more
Flying Pigeon

Flying Pigeon

FLYING PIGEON Key Actions to Balance in Flying Pigeon PoseFlying pigeonFlying Pigeon: BalanceFlying Pigeon is an exceptionally challenging pose for several reasons, strength, balance, flexibility for starters. Learning to balance on the hands requires tremendous...

read more
Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose: Trick to Avoid Hip Impingement

Triangle Pose Triangle pose is an iconic posture in yoga that has tremendous benefits for increasing hip range of motion by creating more flexibility of the hamstrings and adductors (inner thigh muscles). There are several potential strength benefits that triangle...

read more
Pigeon Without Knee Pain

Pigeon Without Knee Pain

Why STretching your hips might cause knee pain Pigeon Pose is one of the most widely beloved postures in the yoga practice across a multitude of styles. This is for good reason. However, the issue I see most often with this posture is that it comes with little...

read more
Chaturanga Alignment Part 2

Chaturanga Alignment Part 2

Integrating Shoulder ActionsIntegrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If you haven't yet watched Chaturanga Alignment: 3 Necessary Shoulder Actions  then it...

read more

Hips: Rock & Unlock 'Em

Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

 

The Elements of Mastery

Are you looking to go deeper in your study of yoga and want an online resource to support you in your journey? This training packed with content to advance your practice and teaching! You can take your time or immerse yourself in the training.

 

Handstand Training

A long time best seller, this handstand training brings you the tools and training that are required for a masterful handstand. In this series  you will build strength in the areas of the body that actually matter, and learn the why and how with each step.

 

Newsletter

When You Subscribe You Will Instantly Get Access To

  • The Technique Pack: 15 Yoga Pose Breakdowns
  • Exclusive Online Course Discounts 
  • Exclusive Blogs and Videos
  • This field is for validation purposes and should be left unchanged.

Pin It on Pinterest

X