reverse warrior for better back bend flexibility

REVERSE WARRIOR

INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENT

REVERSE WARRIOR

REVERSE WARRIOR: PREPARE FOR BACKBENDS

Full expansion, widespread freedom, release, and openness — this might describe what we feel as yogis when it comes to the shape of a backbend or heart-opening posture in our yoga practice. We might see ourselves floating easily into this posture and enjoying the lengthening in our front body along with the confidence and strength we embody in our upper and back body (depending on the posture).

Alternatively, we might think about pain, tension, injury, constriction, fear, limitation, even inadequacy if we can’t “achieve” the posture. These are all real experiences, thoughts, and emotions we may have when it comes to backbends. We must always consider, however, what our intent is when it comes to our practice and how we can still find enjoyment and expansion within our bodies, hearts, and mind.

Backbends are also referred to as heart openers because they are associated with doing just that: opening your heart from what may be closed off, such as buried energy and/or emotions like fear, mistrust, sadness, or frustration and anger. We may go to backbends in our practice to shift this energy, to release it. Through this idea, we can create more space between ourselves and our pain. If we can’t make these shapes with our bodies for various reasons, do we not have the ability to shift these energies? The answer: Of course we do.

online yoga immersion for the spine

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  • Twists • side bends • forward folds • heart openers
  • Learn techniques to strengthen and mobilize your spine
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If it’s not an injury or condition that is preventing you from creating these shapes, you can approach a backbend through preparation. (This is not to say you can’t experience release in other ways, like using pranayama to unlock freedom, but that is for another discussion.) Begin by stepping back from what you envision as the end result and looking at placing your attention on areas that focus your mind, prepare your body, and allow you to let go of outcomes.

I’ll show you how we can do this with Reverse Warrior. If we place our awareness specifically on how we execute lateral flexion with the torso in this posture, it offers solid preparation for backbends. It takes our focus into the process. We are investing “well-placed effort” in how we deconstruct the appropriate actions. We can then experience and feel more expansion, opening, freedom, and release with this “preparatory posture.”

The required flexibility in this posture is directly parallel to the flexibility required in a backbend. I’ll discuss this further. Let’s talk about this “well-placed effort” first.

Abhyasa and Vairagya in Our Asana Practice

In Tantra of the Yoga Sutras, Alan Finger eloquently explains the ideas of abhyasa and vairagya, “the forces of effort and surrender” [Sutras 1.12 – 1.16], in our asana practice:  

“Abhyasa means making your best effort to focus all the vritti* on one single point, whether it is an action, object, thought, or image … Vairagya is the second part of the recipe. Vairagya is the ability to let go of any desire for the fruits of our efforts to focus the mind. This allows our consciousness to take action in the world without attachment.”

*Vritti is the Sanskrit word for all the images, thoughts, emotions, reactions, and belief patterns that are the activity of the mind.

Finger, Alan. Tantra of the Yoga Sutras Pg.22 – 27 )

With this understanding of abhyasa, we can place our attention on how we execute Reverse Warrior for better preparation for heart openers.

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Required Flexibility For Backbends

Wheel Pose (Urdva Dhanurasana) and Camel Pose (Ustrasana)

Just by simply looking at the shapes below, we can see the similarities.  

Both of these postures require flexibility in the pectorals, front deltoids, abdominals, and hip flexors.

Camel pose back bend

How does this compare to Reverse Warrior?

Reverse Warrior requires lateral flexion of the spine, opening the internal and external oblique muscles because of the side bend. It requires flexibility of the latissimus dorsi, rectus abdominis, and the lower fibers of the pectoralis major for greater extension of the spine.

In the video, Matt demonstrates the added “lift of the heart more forward and up.” This is in fact that well-placed effort (abhyasa). Lifting and turning the heart may seem like a small action, but it is actually how we prepare with much more intent for the backbend. Matt describes how with this action, we open the obliques, crossing the whole mid-section into the linea alba, opening up the side body muscles. Adding the turn, we stretch the rectus abdominis to provide us with greater extension of the spine. Greater extension also means more access to a particular backbend.

online yoga immersion for the spine

SPINAL AWAKENING

November 2021 Immersion

  • Twists • side bends • forward folds • heart openers
  • Learn techniques to strengthen and mobilize your spine
  • Release back tension and discomfort
  • Twelve 75-minute classes, all levels appropriate
  • Advance your postural practice
  • Lifetime unlimited access to all

YOUR DISCOUNT CODE: STRENGTHMEMBER

$148.00 $118.00

Bringing It All Together

What is our intention? We must ask ourselves this question. Is it the outcome or the experience? If we can settle and focus the mind with well-placed effort (abhyasa) at the same time as releasing expectation for the outcome (vairagya), we can let go of the mind attachments and just experience. Abhyasa and vairagya, when practiced together, help us to release, even dissolve our attachments. Is it not then arguable that in this state, we are therefore experiencing the freedom, openness, vulnerability, and expansion we desire from backbends?

Let’s actualize this state of being in our practice as a whole. Let’s step into this in Matt’s current Immersion Spinal Awakening, where he explores movements of the spine, always through the lens of abhyasa and vairagya.

The focus in this immersion is on heart openers, twists, side bends, and forward folds.

Matt’s intention and emphasis is always about you getting to know your body in order for you to tap into your own individual highest potential. This looks like and is expressed in many different ways. Matt invites you to let go of defining yourself as a specific kind of practitioner and encourages you to delve into your own path without any burden of what the outcomes may look like.

Let’s meet with open hearts on the mat in Spinal Awakening.
It’s never too late to join in. Click here to gain lifetime access to the immersion and to yourself!

Written By Trish Curling @anioyoga

Continue Learning

reverse warrior for better back bend flexibility

reverse warrior for better back bend flexibility

REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

read more
Deeper Forward Folds with TFL Technique

Deeper Forward Folds with TFL Technique

TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

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side crow tutorial

side crow tutorial

SIDE CROW: POSE TUTORIAL UNLOCK YOUR ARM BALANCE PRACTICESIDE CROWSIDE CROW: POSE TUTORIALSide Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as...

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HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

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yoga backbend techniques: 12 classes

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HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS

FACILITATED STRETCH TECHNIQUE

 Hamstrings

 

Hip And Hamstring Flexibility

Why Is Hip Mobility Important?

Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our daily lives. How many times have you heard someone say “I can’t even touch my toes anymore!” Or maybe you have said this yourself. Now, touching our toes does not define our worth; the awareness of this limitation and tension in this area of the body simply provides opportunities for us to investigate. Too often, this investigation leads to repeatedly stretching the area in order to lengthen and hopefully release the tightness. However, continuously stretching hamstrings will not likely provide us with the flexibility we desire and may actually cause further tension, pain, or injury to hamstrings and other areas in our bodies. In order to increase flexibility while maintaining the health of the muscles, we must incorporate a technique called facilitated stretching.

yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

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  • Learn techniques such as facilitated stretching
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WHAT EXACTLY IS MUSCLE TIGHTNESS?

First let’s discuss why muscles become tight. Muscle tightness results from an increase in tension through active or passive mechanisms. Passively, muscles can become shortened through postural adaptation- think sitting or walking in high heels all day- or through injury and scarring. Actively, muscles can become shorter due to spasm or contraction. Regardless of the cause, tightness limits range of motion and may create a muscle imbalance.

Page, Phil. “Current concepts in muscle stretching for exercise and rehabilitation.” International journal of sports physical therapy vol. 7,1 (2012)

What is facilitated stretching, and how can we utilize it to increase flexibility in our hamstrings?  

What Is A Facilitated Stretch?

This occurs when we activate, or contract, the same muscle(s) we are stretching.  There are two types of muscle contractions- isotonic and isometric. “An isotonic contraction is a voluntary muscle contraction that causes movement … An isometric contraction is a voluntary contraction in which no movement occurs.”

Charland, Jeff & McAtee, Robert E., Facilitated Stretching Fourth Edition, 2014

The latter is the action we adopt in a facilitated stretch. This is important because this is how we maintain the health and integrity of the muscle. If we don’t engage our muscles, eventually they might lose their ability to contract. Losing this ability can lead to imbalances in our bodies; when these imbalances are significant, we can experience a decrease in range of motion. This decrease can lead to injury or chronic pain.

 

 

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IMPLEMENT FACILITATED STRETCHING

How can we cultivate this in our practice?

One of the best ways to incorporate facilitated stretching into our practice is to go slowly and to utilize props that will support the process. In the video below, Matt demonstrates the use of a facilitated stretch in forward fold, using a chair. He breaks it down into four digestible actions.

4 Actions to Utilize Facilitated Stretch in Forward Fold

  1. Lean forward into the big toes.
  2. Press the back of hamstrings apart.
  3. Move sit bones up to the sky (will pull up on the hamstring and start to straighten the knees).
  4. Move sit bones down toward the heels, but don’t move your pelvis.

 

STRATEGY FOR HEALTHY HAMSTRING FLEXIBILITY

You may also enjoy the original blog paired with this video, called “Avoid the Yoga Butt”

Suggested Immersion: Hips and Hamstrings: 12-Class Immersion

WHAT IS PNF?

Facilitating these actions may also be referred to as PNF (proprioceptive neuromuscular facilitation).  

“Multiple studies have shown that PNF stretching is superior to traditional static stretching in terms of improving active and passive range of motion. It can be used to supplement daily, static stretching and has been shown to help athletes improve performance and make speedy gains in range of motion. Not only does it increase flexibility, but it can also improve muscular strength. What’s more, PNF stretching is believed to repair the microscopic damage that typically follows a high-intensity workout.”

Wicke J, Gainey K, and Figueroa M. A comparison of self-administered proprioceptive neuromuscular facilitation to static stretching on range of motion and flexibility. Journal of Strength and Conditioning Research. 2014; 28(1): 168–172.

Sharman MJ, Cresswell AG, Riek S. Proprioceptive neuromuscular facilitation stretching: Mechanisms and clinical implications. Sports Medicine. 2006; 36(11): 929-39.

All that being said, it’s important to also consider the amount of activation we utilize. It’s recommended that we only engage roughly between 15% – 20%. We want to stay on the side of a more conservative amount of force so as not to channel too much force to the joints, thus minimizing injury.   

To more fully understand this, click here for Matt’s 12-class immersion

Hips & Hamstrings, which took place in June 2021. To help you explore and uncover the strength in your own body, Matt’s new 12-class immersion, Strength, starts in October. Sign up today for lifetime access.

Written by Trish Curling

yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

HIPS AND HAMSTRINGS IMMERSION

  • Increase range of motion of your hips and hamstrings
  • Learn techniques such as facilitated stretching
  • Release stress patterns, discomfort, or pain in your hips, back, and knees
  • Twelve 75-minute classes, all levels appropriate
  • Learn postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits, and more!
  • Lifetime unlimited access to all

Continue Learning

reverse warrior for better back bend flexibility

reverse warrior for better back bend flexibility

REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

read more
Deeper Forward Folds with TFL Technique

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TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

read more
side crow tutorial

side crow tutorial

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read more
HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

read more
Yoga Jump Backs and Jump Forwards

Yoga Jump Backs and Jump Forwards

YOGA JUMP BACKS & JUMP FORWARDS  THE DREAMY, MYSTICAL FLOATSIDE ANGLEdreamy yoga jump backs and jump forwardsWe’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping...

read more
Side Angle Self Adjustment for Hip Strength

Side Angle Self Adjustment for Hip Strength

SELF ADJUSTMENT IN SIDE ANGLE POSE  ACTIVATE YOUR GLUTES FOR GREATER GAINSSIDE ANGLESELF ADJUSTMENT IN SIDE ANGLE POSE -- ACTIVATE YOUR GLUTES FOR GREATER GAINS Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go...

read more

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THE FREE TECHNIQUE PACK

When You Subscribe You Will Get Instant Access To

  • The Technique Pack: 15 Yoga Pose Breakdowns
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Side Angle Self Adjustment for Hip Strength

SELF ADJUSTMENT IN SIDE ANGLE POSE 

ACTIVATE YOUR GLUTES FOR GREATER GAINS

SIDE ANGLE

SELF ADJUSTMENT IN SIDE ANGLE POSE — ACTIVATE YOUR GLUTES FOR GREATER GAINS

Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go directly to the aesthetic appearance, when in reality, what we really need is the health and strength of that group of muscles (gluteus minimus, medius, and maximus) in order to have functional strength, balance, and endurance. We have the ability to create this reality within our bodies by way of adjustments and focused muscle activation in our physical yoga practice.  

When we think about adjustments in a yoga context, it can be quite a lengthy discussion with many layers. Receiving adjustments from our yoga teachers can be a wonderfully supportive experience, while for some, it may be the complete opposite. There may be an aversion to touch for many reasons; no matter what the reasons are, they are to be 100% respected.  

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The Power of Self Adjustments

Now, we happen to be in a time where so many of us are still not practicing in studios or in person with our private teachers. We are participating in virtual classes more than ever. If you weren’t utilizing self adjustments before, this unique time provides an opportunity to incorporate them. This can be a transformative addition to your physical practice, whether in the studio or at home.  Self adjustments offer more than you may think they do. They can be a really great way to connect with our own bodies. When we maintain awareness of the breath and connect with the specific action in the self adjustment, we can truly transform the experience we are having on the mat.

Incorporating adjustments is more than just placing our bodies into a specific alignment. Taking gradual steps through the process helps us to feel safe, therefore helping us to progress.

3 STEPS TO TAKE BEFORE SETTING UP YOUR SELF ADJUSTMENT

  1. Pay attention to your breath, maintain a rhythm that sends a signal to your brain that you are safe and that you are ready to sync the next action with your breath.
  2. Find stability first.  If you need additional support in the posture, then gather the props you may need. Utilizing blocks, a chair, and/or a wall may be just the thing that helps you to find the sensation or connection to the muscle activation.  
  3. Go for it! Perform the self adjustment. First, find the appropriate alignment in your body and then apply the action/contraction in the muscle with your own assist.

In today’s video, we can see Matt take all of these steps for glute activation in Side Angle Pose. In his preparation for the posture, he has set himself up on a chair, making himself more stable, and then he presses the knee of the front leg out into his bicep in order to turn on the abductors and gluteus muscles. He adds the action of pressing down through the heel in the front foot to turn on the gluteus maximus. These actions completely change the experience in the posture.

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WHAT ARE THE BENEFITS?

The 3 Main Benefits of Self Adjustments

  • Gain a sense of awareness of where we are in space (proprioception)
  • Develop muscular strength
  • Gain access to increase range of motion

With better proprioception (body awareness), we have a better chance of activating our targeted muscles. In the example of Side Angle from the video, the act of pressing into the bicep provides feedback into the brain and body to activate the abductors. We can understand the sensation of this activation so much more. This feedback shows us how to come back to this activation with more confidence whenever we revisit this posture in our practice. The act of that isometric contraction in the targeted muscles builds integrity and strength in the muscles and surrounding tissues. With more strength, we find an opportunity to increase more active range of motion. With better active range of motion, we in turn unleash our access to new postures. We can truly see that self adjustments provide so much more than stacking bones and joints. We are changing our experience on the mat and in our bodies as a whole.

If you want to develop more strength in your yoga practice, check out Matt’s October 2021 Immersion, titled “Strength  

If you’re ready to unleash your true potential and develop greater strength in your yoga practice, then Matt’s new Immersion Strength for the month of October is perfect for you.

In this immersion, you will gain access to:

  • 12 Classes: Each class targets a specific muscle group
  • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
  • Learn creative ways to strength train within the context of a yoga practice.
  • Increase mobility by balancing your strength with oppositional muscle groups
  • Joyful accountability to reach your practice goals.

~Written and Edited by Trish Curling

STRENGTH

Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

  • 12 classes: Each class targets a specific muscle group
  • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
  • Learn creative ways to strength train within the context of a yoga practice
  • Increase mobility by balancing your strength with oppositional muscle groups
  • Joyful accountability to help you reach your practice goals

SALE PRICE: $138.00 $128.00

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Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

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  • Learn creative ways to strength train within the context of a yoga practice
  • Increase mobility by balancing your strength with oppositional muscle groups
  • Joyful accountability to help you reach your practice goals

SALE PRICE: $138.00 $128.00

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Strength•Mobility•Biomechanics

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  • Decrease risk of injury
  • Release shoulder tension
  • Learn anatomy and biomechanics
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  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
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BALANCE

INCREASE & AWAKEN YOUR BALANCE

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  • 12 all-levels, 75-minute online classes
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$198.00 $128.00
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  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $148.00
Arm Balances Online Yoga Classes

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn over 12 arm balances
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Crow, Side Crow, Titibasana, Ashtavakrasana
  • Forearm Stand, Koundinyasana 1 & 2, Handstand
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $128.00
yoga backbend techniques: 12 classes

HEART OPENERS

DISCOVER THE JOY OF BACKBENDS

  • Learn over 12 backbends
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Bow Pose, Camel, Dancer, Full Wheel
  • King Cobra, King Dancer, King Pigeon
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $148.00
Yoga Alignment and Flow

MOVE • BREATHE • RELEASE

YOGA • BREATHWORK • MEDITATION

  • YOGA: TRANSFORM YOUR BODY
  • BREATHWORK: REJUVENATE
  • MEDITATION: AWAKEN YOUR MIND
  • THE TRIFECTA OF YOGA
  • 12 CLASSES: ALL LEVELS  
$298.00 $128.00
Yoga Alignment and Flow

THE DANCE

ALIGN • REFINE • FLOW

  • MOVEMENT TRANSFORMATION
  • ALIGNED TRANSITIONS
  • TARGETED STRENGTH
  • DEEP HIP OPENERS
  • 12 CLASSES: INTERMEDIATE
$298.00 $148.00
back health online yoga classes

THE PULSE

BALANCE • STRENGTH • FLEXIBILITY

  • SHOULDER STRENGTH
  • HEART OPENERS
  • HAMSTRINGS & BUTTOCKS
  • INNER THIGHS
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

2020 IMMERSIONS

back health online yoga classes

HIPS • HEART • HANDSTAND

  • HIP OPENERS
  • HEART OPENERS
  • HANDSTAND TECHNIQUES
  • BUILD COURAGE & STRENGTH
  • 12 CLASSES: ALL LEVELS  

$298.00 $148.00

boundless freedom

  • SHOULDER & NECK RELEASE
  • SHOULDER BIOMECHANICS
  • BALANCED STRENGTH
  • INCREASE RANGE OF MOTION
  • 12 CLASSES: ALL LEVELS

$298.00 $128.00

BIRDS OF PARADISE

  • FLEXIBILITY OF INNER THIGHS
  • 4 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • LEADS TO BIRDS OF PARADISE 
  • COMPARTMENTS OF THE MIND 

$298.00 $128.00 

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES

$148.00 $78.00

back health online yoga classes

THE SPINAL RESET

  • BACKBENDS & SIDE BENDS
  • TWISTS AND FORWARD FOLDS
  • SPINAL BIOMECHANICS
  • 4 POST-CLASS MEDITATIONS
  • 12 CLASSES: ALL LEVELS

$298.00 $128.00

JOURNEY TO BLISS

  • PHYSICAL MEETS SPIRITUAL
  • EXPLORE THE KOSHAS
  • MIND-BODY TENSION RELEASE
  • FOUR GUIDED MEDITATIONS
  • 12 YOGA CLASSES: ALL LEVELS

$198.00 $118.00

BACK, NECK, & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES

$178.00 $128.00

October Livestream Yoga Classes

THE BREAKTHROUGH

  • HIP OPENERS
  • HIP BIOMECHANICS
  • EMPHASIS ON ARM BALANCES
  • 4 POST-CLASS MEDITATIONS
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

JOURNEY TO THE HEART

  • FULL BODY RESET
  • INCREASE BALANCE
  • ARM BALANCES
  • 4 GUIDED MEDITATIONS
  • ELEMENTALLY THEMED

$298.00 $118.00

KING PIGEON & HANUMAN

  • FLEXIBILITY OF HIPS
  • SHOULDER & SPINE MOBILITY
  • 4 GUIDED MEDITATIONS
  • 12 INTERMEDIATE CLASSES
  • HAMSTRING RANGE OF MOTION

$198.00 $128.00

Continue Learning

reverse warrior for better back bend flexibility

reverse warrior for better back bend flexibility

REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

read more
Deeper Forward Folds with TFL Technique

Deeper Forward Folds with TFL Technique

TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

read more
side crow tutorial

side crow tutorial

SIDE CROW: POSE TUTORIAL UNLOCK YOUR ARM BALANCE PRACTICESIDE CROWSIDE CROW: POSE TUTORIALSide Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as...

read more
HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

read more
Yoga Jump Backs and Jump Forwards

Yoga Jump Backs and Jump Forwards

YOGA JUMP BACKS & JUMP FORWARDS  THE DREAMY, MYSTICAL FLOATSIDE ANGLEdreamy yoga jump backs and jump forwardsWe’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping...

read more
Side Angle Self Adjustment for Hip Strength

Side Angle Self Adjustment for Hip Strength

SELF ADJUSTMENT IN SIDE ANGLE POSE  ACTIVATE YOUR GLUTES FOR GREATER GAINSSIDE ANGLESELF ADJUSTMENT IN SIDE ANGLE POSE -- ACTIVATE YOUR GLUTES FOR GREATER GAINS Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go...

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.

CONTACT

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

full wheel shoulder alignment elbows in or out

FULL WHEEL POSE

STOP HUGGING THE ELBOWS IN

SHOULDER ACTIONS FOR MAXIMUM FLEXIBILITY

FULL WHEEL

SHOULDER FLEXIBILITY IN FULL WHEEL POSE

You may have noticed that Full Wheel Pose is quite challenging, and you might think the issue is your back, core, or shoulder strength. Sure, each of these plays a role, but not nearly as much as the simple technique of retracting the shoulder blades and widening the elbows. For whatever reason, there is a myth that the elbows need to be hugged in for safety. This is simply not true. Have you ever seen a weight lifter press a tremendous amount of weight above their head? If yes, then you know their elbows are not tucked in, and considering the amount of weight they are lifting, it’s pretty obvious that there is nothing wrong with this biomechanically. In my opinion, it’s not only okay to widen the elbows; it’s a much better physiological decision.

WHY DOES MY TEACHER ALWAYS SAY TO HUG THEM IN?

This cue is coming from the basic understanding that the shoulder joint is more stable when the arms are externally rotated. However, hugging the elbows in is overly stabilizing, which is why everyone struggles with mobility when the elbows are tucked in for Wheel Pose. Furthermore, if we take a closer look, hugging the elbows in will likely trigger your pectoral muscles to engage, not your rotator cuff. Rather than bore or lose you with the anatomical details, I will tell you how to find out for yourself by trying out the difference while sitting up.

CONTROLLED TEST WITH A STRAP

OLD WAY:

  1. Bring your arms in front like you’re going to do the Macarena, then bend your elbows, mimicking what most teachers have told you to do in full wheel.
  2. Loop a strap around both elbows to keep them in — this is often used in alignment-based classes.
  3. Without letting the elbows go wider than your shoulders,  raise your arms up, straightening your elbows while keeping them tucked in, and see how vertical your arms can get.

Most likely, you won’t be able to go too high up without effort. IF you are hypermobile in the shoulders, you may be able to; if Full Wheel is working the way you are doing it, then continue that way. However, if you feel pinching in your shoulders, watch the tutorial below.

NEW WAY:

  1. Widen your elbows out to the sides like you are making cactus arms.
  2. Reach your arms up to the sky like you are celebrating a victory.

You will likely notice that this felt more natural and relatively easy. That’s because it IS NATURAL to lift your arms this way. The best way to approach Full Wheel Pose for maximum flexibility in the shoulder girdle is to allow the elbows to be out.

Shoulder Revelation

The September 2021 Immersion includes a full-length class to Wild Thing Pose as well as 11 additional classes emphasizing shoulder techniques and biomechanics! In this package, you get twelve 75-minute yoga classes to help you gain maximum strength, flexibility, and range of motion of the shoulders. You will also learn how to release neck tension and reduce risk of shoulder and neck injuries.

If you want to feel better in your shoulders, this is THE immersion to practice!

SALE PRICE: $198.00 $138.00

DON’T HUG THE ELBOWS IN & ENJOY YOUR LOW BACK 

Amazingly enough, when you allow the shoulders to move properly, you will notice that you can shift your weight into your hands and out of your feet, and this will take the pressure off of the low back! This is because the backbend will now be dispersed throughout the whole spine instead of targeted straight into one or two vertebrae in your lumbar spine (typically L4 and L5 for most people).

EASIER SAID THAN DONE?

Ok ok ok, after that demo you might visually or intellectually get it, and perhaps you want to give this a try. Doing the shoulder actions while seated is far easier than trying it upside down and on your head. This is partially because our body can propriocept (know where it is in space) much more easily when right side up, simply because that’s how we exist most of the day. But your nervous system needs to learn where your bones are and how to activate your muscles when everything is flipped upside down. This is just the way it is; the only thing you can do about it is put yourself upside down MORE OFTEN, AND watch this video repetitively to stimulate your “mirror neurons,” which allow you to mimic something more easily through repetitive viewing.

To get these shoulder actions fully integrated into your practice, sign up for the Shoulder Revelation Immersion — 12 classes designed to help you develop mastery of movement within the shoulder girdle.

Thank you for reading and watching! I look forward to sharing more with you in an upcoming training or monthly immersion!

Co-written and edited with 300-hour Chromatic teacher, Donna Morin.

200 hour online yoga teacher training

200 HOUR ONLINE TRAINING

If you are not a teacher yet but a yogi ready to dive deep into your yoga practice and get certified to share this practice with others, then the 200 hour training is your next step!

Shoulder Revelation

The September 2021 Immersion includes a full-length class to Wild Thing Pose as well as 11 additional classes emphasizing shoulder techniques and biomechanics! In this package, you will get twelve 75-minute yoga classes to help you gain maximum strength, flexibility, and range of motion of the shoulders. You will also learn how to release neck tension and reduce risk of shoulder and neck injuries.

If you want to feel better in your shoulders, this is THE immersion to practice!

SALE PRICE: $198.00 $138.00

Livestream Class Packages

STRENGTH

Yoga For Strength: Strengthen Your Weaknesses • Maximize Your Physical Potential

  • 12 classes: Each class targets a specific muscle group
  • Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
  • Learn creative ways to strength train within the context of a yoga practice
  • Increase mobility by balancing your strength with oppositional muscle groups
  • Joyful accountability to help you reach your practice goals

SALE PRICE: $138.00 $128.00

Vinyasa and Meditation Yoga Immersion

SHOULDER REVELATION

Strength•Mobility•Biomechanics

  • Increase strength and flexibility
  • Decrease risk of injury
  • Release shoulder tension
  • Learn anatomy and biomechanics
  • Access a wider range of postures
  • Stabilize the rotator cuff muscles
  • Learn binds, heart openers, and arm balances
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $138.00
Vinyasa and Meditation Yoga Immersion

VITALITY

RIGOR & RELEASE

  • Get back to feeling energized
  • Vinyasa-style approach, accessible to everyone
  • Hips, twists, heart openers, shoulders, core, & more
  • Guided meditations to de-stress, increase focus, and gain mental & emotional clarity
  • Strengthen and lengthen the most essential muscle groups
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $108.00
Arm Balances Online Yoga Classes

BALANCE

INCREASE & AWAKEN YOUR BALANCE

  • Learn over 12 balance postures
  • Muscle strength and reactive patterning
  • Increase proprioception and deliberate weight shifting
  • Tree, Standing Hand-to-Foot variations, Warrior III
  • Half Moon variations, Handstand, Side Plank, Headstand
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $128.00
Arm Balances Online Yoga Classes

Hips & Hamstrings

RECLAIM YOUR ELASTICITY

  • Learn over 12 hip openers
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Pigeon, Eagle, Fire Log, Lizard
  • Lotus, Flying Pigeon, Splits, Straddle
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $148.00
Arm Balances Online Yoga Classes

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn over 12 arm balances
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Crow, Side Crow, Titibasana, Ashtavakrasana
  • Forearm Stand, Koundinyasana 1 & 2, Handstand
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $128.00
yoga backbend techniques: 12 classes

HEART OPENERS

DISCOVER THE JOY OF BACKBENDS

  • Learn over 12 backbends
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Bow Pose, Camel, Dancer, Full Wheel
  • King Cobra, King Dancer, King Pigeon
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all
$198.00 $148.00
Yoga Alignment and Flow

MOVE • BREATHE • RELEASE

YOGA • BREATHWORK • MEDITATION

  • YOGA: TRANSFORM YOUR BODY
  • BREATHWORK: REJUVENATE
  • MEDITATION: AWAKEN YOUR MIND
  • THE TRIFECTA OF YOGA
  • 12 CLASSES: ALL LEVELS  
$298.00 $128.00
Yoga Alignment and Flow

THE DANCE

ALIGN • REFINE • FLOW

  • MOVEMENT TRANSFORMATION
  • ALIGNED TRANSITIONS
  • TARGETED STRENGTH
  • DEEP HIP OPENERS
  • 12 CLASSES: INTERMEDIATE
$298.00 $148.00
back health online yoga classes

THE PULSE

BALANCE • STRENGTH • FLEXIBILITY

  • SHOULDER STRENGTH
  • HEART OPENERS
  • HAMSTRINGS & BUTTOCKS
  • INNER THIGHS
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

2020 IMMERSIONS

back health online yoga classes

HIPS • HEART • HANDSTAND

  • HIP OPENERS
  • HEART OPENERS
  • HANDSTAND TECHNIQUES
  • BUILD COURAGE & STRENGTH
  • 12 CLASSES: ALL LEVELS  

$298.00 $148.00

boundless freedom

  • SHOULDER & NECK RELEASE
  • SHOULDER BIOMECHANICS
  • BALANCED STRENGTH
  • INCREASE RANGE OF MOTION
  • 12 CLASSES: ALL LEVELS

$298.00 $128.00

BIRDS OF PARADISE

  • FLEXIBILITY OF INNER THIGHS
  • 4 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • LEADS TO BIRDS OF PARADISE 
  • COMPARTMENTS OF THE MIND 

$298.00 $128.00 

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES

$148.00 $78.00

back health online yoga classes

THE SPINAL RESET

  • BACKBENDS & SIDE BENDS
  • TWISTS AND FORWARD FOLDS
  • SPINAL BIOMECHANICS
  • 4 POST-CLASS MEDITATIONS
  • 12 CLASSES: ALL LEVELS

$298.00 $128.00

JOURNEY TO BLISS

  • PHYSICAL MEETS SPIRITUAL
  • EXPLORE THE KOSHAS
  • MIND-BODY TENSION RELEASE
  • FOUR GUIDED MEDITATIONS
  • 12 YOGA CLASSES: ALL LEVELS

$198.00 $118.00

BACK, NECK, & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES

$178.00 $128.00

October Livestream Yoga Classes

THE BREAKTHROUGH

  • HIP OPENERS
  • HIP BIOMECHANICS
  • EMPHASIS ON ARM BALANCES
  • 4 POST-CLASS MEDITATIONS
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

JOURNEY TO THE HEART

  • FULL BODY RESET
  • INCREASE BALANCE
  • ARM BALANCES
  • 4 GUIDED MEDITATIONS
  • ELEMENTALLY THEMED

$298.00 $118.00

KING PIGEON & HANUMAN

  • FLEXIBILITY OF HIPS
  • SHOULDER & SPINE MOBILITY
  • 4 GUIDED MEDITATIONS
  • 12 INTERMEDIATE CLASSES
  • HAMSTRING RANGE OF MOTION

$198.00 $128.00

Continue Learning

reverse warrior for better back bend flexibility

reverse warrior for better back bend flexibility

REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

read more
Deeper Forward Folds with TFL Technique

Deeper Forward Folds with TFL Technique

TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

read more
side crow tutorial

side crow tutorial

SIDE CROW: POSE TUTORIAL UNLOCK YOUR ARM BALANCE PRACTICESIDE CROWSIDE CROW: POSE TUTORIALSide Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as...

read more
HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

read more
Yoga Jump Backs and Jump Forwards

Yoga Jump Backs and Jump Forwards

YOGA JUMP BACKS & JUMP FORWARDS  THE DREAMY, MYSTICAL FLOATSIDE ANGLEdreamy yoga jump backs and jump forwardsWe’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping...

read more
Side Angle Self Adjustment for Hip Strength

Side Angle Self Adjustment for Hip Strength

SELF ADJUSTMENT IN SIDE ANGLE POSE  ACTIVATE YOUR GLUTES FOR GREATER GAINSSIDE ANGLESELF ADJUSTMENT IN SIDE ANGLE POSE -- ACTIVATE YOUR GLUTES FOR GREATER GAINS Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go...

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.

CONTACT

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

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 Training, “The Brakes”. Appropriately named because strength in the flexors of the wrist is what stops you from falling when you’re on your hands. You will hear me in the video talking about gripping the ground; this is the action that will turn on the brakes. 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; the right hand tries its best to dig its fingers into the earth. The left hand tries to pick the right hand’s fingers up. Switch roles. 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 brakes over time.

Flexibility

I still remember my first flying pigeon. I was in Elena Brower’s 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 immersions.  In one of my recent articles on compass pose, I spoke on 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, then 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 to 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.

Arm Balances

ARM BALANCES

Learn 12+ arm balances while expanding your knowledge of the body and increasing your body awareness. All classes are 75 minutes and ALL-levels appropriate 

  • Crow Pose, Side Crow, and variations
  • Flying Pigeon, Koundinyasana 1 & 2
  • Titibasana, Bhujapidasana
  • Handstand, Forearm Stand, and many more!

 

SALE PRICE: $198.00 $128.00

KEY TECHNIQUES & ORDER OF ACTIONS

THE SET UP

  1. Invert the ankle and drop the hip: This will help you get the foot high up toward the arm pit
  2. Evert to “clamp” the foot: this will help you avoid the sliding of the foot off the arm
  3. Lift opposite knee into arm pit: This will help you avoid the bruising on the triceps, however it requires a great deal of hip flexibility and may not be possible for you at first.

THE BALANCE

  1. Walk the hands forward: its necessary or you wont be able to balance
  2. Grip the ground: these are your brakes – they stop you from falling.
  3. Lean your body forward: This is what takes the weight out of your feet and hips and into your hands so that flight becomes possible
  4. Press front shin down into the arms: this will give you lift off so that you become lighter, if you are more flexible in the hips than this step is very important.
  5. Squeeze your back knee in: this gets your psoas and core active and keeps the weight of the pose forward.
yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

HIPS AND HAMSTRINGS IMMERSION

  • Increase range of motion of your hips and hamstrings
  • Learn techniques such as facilitated stretching
  • Release stress patterns, discomfort, or pain in your hips, back, and knees
  • Twelve 75-minute classes, all levels appropriate
  • Learn postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits, and more!
  • Lifetime unlimited access to all

Strength

When learning this posture, it is very helpful to pull the back knee into the chest. This 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 your body forward, which is required to maintain balance in the posture.

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

 

Continue Learning

reverse warrior for better back bend flexibility

reverse warrior for better back bend flexibility

REVERSE WARRIOR INCREASE BACK FLEXIBILITY WITH THIS PARTICULAR ALIGNMENTREVERSE WARRIORREVERSE WARRIOR: PREPARE FOR BACKBENDSFull expansion, widespread freedom, release, and openness -- this might describe what we feel as yogis when it comes to the shape of a backbend...

read more
Deeper Forward Folds with TFL Technique

Deeper Forward Folds with TFL Technique

TECHNIQUE FOR DEEPER FORWARD FOLDS ACTIVATE TFL & RECTUS FEMORIS TO INCREASE HAMSTRING FLEXIBILITYFORWARD FOLDSDEEPER FORWARD FOLDS: PRASARITA PADOTTANASANAIt’s not unusual to feel “stuck” in our yoga practice at times. We may come to a place in our physical...

read more
side crow tutorial

side crow tutorial

SIDE CROW: POSE TUTORIAL UNLOCK YOUR ARM BALANCE PRACTICESIDE CROWSIDE CROW: POSE TUTORIALSide Crow is a challenging yoga posture but is more accessible than most people think. There are ways of “cheating” the posture that can make the shape more attainable such as...

read more
HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS

HEALTHY HAMSTRINGS FACILITATED STRETCH TECHNIQUE Hamstrings   Hip And Hamstring Flexibility Why Is Hip Mobility Important? Tight hamstrings are a common complaint. It may be because it’s one of the most noticeable things to show up in our yoga practice and in our...

read more
Yoga Jump Backs and Jump Forwards

Yoga Jump Backs and Jump Forwards

YOGA JUMP BACKS & JUMP FORWARDS  THE DREAMY, MYSTICAL FLOATSIDE ANGLEdreamy yoga jump backs and jump forwardsWe’ve all seen those yoga teachers and/or practitioners who float through the transitions of jumping back from Uttanasana to Chaturanga and/or jumping...

read more
Side Angle Self Adjustment for Hip Strength

Side Angle Self Adjustment for Hip Strength

SELF ADJUSTMENT IN SIDE ANGLE POSE  ACTIVATE YOUR GLUTES FOR GREATER GAINSSIDE ANGLESELF ADJUSTMENT IN SIDE ANGLE POSE -- ACTIVATE YOUR GLUTES FOR GREATER GAINS Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go...

read more

🆕 NEW RELEASE 🆕

Vinyasa: 12 Class Online Immersion

VINYASA IMMERSION

January 2022 Immersion

  • key techniques to deepen & expand your vinyasa practice
  • Refine The Classic Postures
  • Access Popular Peak Posture
  • Master Your Transitions
  • All Levels Appropriate
  • Dancer, Side Plank, Extended Vashistasana, Wheel, Flying Pigeon, etc.
  • Wide Range of Posture:

$198.00 $98.00

Online Yoga classes to learn inversions

INVERSION IMMERSION

December 2021 Immersion

  • Build courage and technique for inversions
  • Learn foundations and preparatory postures
  • Handstand, Headstand, Shoulder Stand
  • Forearm Stand, Chin Stand, Scorpion Progressions
  • Step-by-step methodology
  • Lifetime unlimited access to all

$198.00 $148.00

 🔥  MOST POPULAR IMMERSIONS & PROGRAMS 🔥

Arm Balances Online Yoga Classes

Hips & Hamstrings

RECLAIM YOUR ELASTICITY

  • Learn over 12 hip openers
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Lotus, Flying Pigeon, Splits, Straddle
  • Pigeon, Eagle, Fire Log, Lizard
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $148.00

Arm Balances

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn over 12 arm balances
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Crow, Side Crow, Titibasana, Ashtavakrasana
  • Forearm Stand, Koundinyasana 1 & 2, Handstand
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $128.00

yoga backbend techniques: 12 classes

HEART OPENERS

DISCOVER THE JOY 

  • Learn over 12 backbends
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Bow Pose, Camel, Dancer, Full Wheel
  • King Cobra, King Dancer, King Pigeon
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $148.00

Vinyasa and Meditation Yoga Immersion

SHOULDER REVELATION

STRENGTH • MOBILITY • BIO-MECHANICS

  • Increase strength and flexibility
  • Decrease risk of injury
  • Release shoulder tension
  • Learn anatomy and biomechanics
  • Access a wider range of postures
  • Stabilize the rotator cuff muscles
  • Learn binds, heart openers, and arm balances
  • 12 all-levels, 75-minute online classes
  • Lifetime unlimited access to all

$198.00 $138.00

Vinyasa and Meditation Yoga Immersion

HANDSTAND TRAINING

2 ONLINE COURSES

  • Part 1: Strength and foundations
  • Part 2: Learn to balance
  • Most effective and efficient handstand drills
  • Build strength, confidence and body awareness
  • Safely increase mobility
  • Learn anatomy and biomechanics
  • 2-part training with tons of videos
  • Lifetime unlimited access to all
  • Buy each part separately or both together

$298.00 $148.00

Arm Balances Online Yoga Classes

MOVE•BREATHE•RELEASE

YOGA • BREATHWORK • MEDITATION

  • Asana: Transform your body
  • Breathwork: Rejuvenate your energy
  • Meditation: Awaken your mind
  • All 3 essential yoga practices in every class
  • Most powerful tools for physical and mental well-being
  • Yogic principles for mind-body awareness
  • Step-by-step guidence
  • 12 all-levels, 75-minute classes
  • Lifetime unlimited access to all

$298.00 $128.00

THE FREE TECHNIQUE PACK

When You Subscribe You Will Get Instant Access To

  • The Technique Pack: 15 Yoga Pose Breakdowns
  • Exclusive Online Course Discounts
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