Hanumanasana Hints

Hanumanasana Hints

splits

HANUMANASANA HINTS

Applying intelligent techniques to a posture like Hanumanasana is crucial—simply hoping for the best is definitely not the way to go! That mindset leaves us vulnerable to injury. Hanumanasana is also the type of pose that can be quite intimidating if we don’t have a lot of experience with it. Go slowly and use the techniques Matt demonstrates in today’s video, which offer a safe path to explore the variations and methods that feel right in our own bodies. The Hanumanasana “hints” provided help us understand what’s required physically. Through the techniques, we gain a grasp of what muscles are being engaged, when to engage them, and when to lean into expansion. Extension and expansion are the nature of the posture, but it is also rooted in stability and strength.

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THE POSE FACTORY

WAITLIST NOW OPEN

  • Dogmatic alignment versus functional alignment
  • Learn popular postural pitfalls
  • Myths versus truth
  • Formulaic approach for comprehensive learning
  • Excellent guide for yoga enthusiasts
  • Must-have for yoga teachers
  • Joint-health awareness
  • Muscle integrity, range of motion
  • Props for accessibity
  • Alignment alterations in the case of injuries

THE 4 VITAL ACTIONS FOR THE HIPS

There are 4 main actions that help us prepare for Hanumanasana. They help activate the muscles that surround the hips. Strengthening is in fact what will ultimately inform our capacity for increased hip mobility. The actions will also influence what we experience in regard to flexibility in areas like the adductors, abductors, quadriceps, and hamstrings.

Here are the 4 main main actions Matt outlines:

  1. Squeezing in
  2. Expanding out
  3. Rotating in 
  4. Rotating out 

In the video clip, we see how these actions are applied to the variations and drills.

WATCH THE VIDEO

HANUMANASANA PREPARATION: FOOLPROOF PREPARATION FOR THE HIPS

LIZARD ROTATIONS

The Lizard Pose variation offered today is rich in technique. Matt demonstrates a quadricep activation in the back leg while rotating inward and outward with the front leg. This provides an opportunity to exercise control within these movements. There’s also an element of squeezing in in order to remain balanced, especially if we plantarflex (point) the back foot.

After this strengthening, we move towards stretching and a degree of expansion. This is an example of what was discussed in our recent blog post, Postpone the Stretch Sensation. After training the body to understand that it is safe, through strengthening, we can then be more free to lengthen.  

After the Lizard rotations in preparation for Hanumanasana, Matt then opens up the posture by bowing his torso further away from his front leg and then taking hold of his back foot to stretch the quadriceps in the back leg.

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BOLSTER SUPPORT

Now we actually get into the shape of Hanumanasana with the use of props. As always, there are options. Matt demonstrates with a bolster and two blocks; he also mentions that using sturdy chairs in the place of yoga blocks is totally acceptable. This is where the discernment to use what works best for ourselves as individuals is key.

Again, we start with control and contraction. Matt begins by pulling inward—pressing both the heel of the front foot and the back knee or back foot down while pulling them towards one another. He then layers on first an inward rotation of the front thigh to activate the adductor muscles, then he rotates the front thigh outwards to target the back inner thighs, front outer hamstrings, and gluteus muscles. Following these strengthening actions, stretching and lengthening are the next steps.

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  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang

THERE’S NO RUSH

Here comes the expansion. In this Hanumanasana drill, we put on socks to slide our feet on a slippery floor. 

Although we are experimenting with more depth, it’s imperative that we go slow with the amount of expansion. We know that we remain in control of the freedom in this drill when we can still engage and draw the legs back in towards one another as we alternate on each side. If we are unable to do this, Matt advises that we shorten the distance between the legs. There’s absolutely no rush. This is our opportunity to tap into the more controlled techniques previously explored. This is the foolproof preparation for Hanumanasana.

The waitlist for Matt’s upcoming online course The Pose Factory is open. You won’t want to miss more details about the techniques that unlock postures like Hanumanasana.

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Article by Trish Curling

Video Extracted From: The Splits Immersion 

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ONLINE ANATOMY COURSE

  • Accessible, exciting, and easy to learn
  • Anatomy and biomechanics for yoga
  • Appropriate for both teachers and students
  • Learn joint alignment vs pose alignment
  • Demystify yoga poses and transitions
  • Release aches and pains
  • Learn how to avoid common injuries
  • Caters to all levels with modifications and props
  • 20 hours Continued Education Credits with Yoga Alliance
  • 20 hours toward Chromatic Yoga Certification and 300 Hour
  • Lifetime access

Continue Learning

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Postpone The Stretch Sensation

Postpone the Stretch Sensation

flexibility

POSTPONE THE STRETCH SENSATION

If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing flexibility is much more layered than simply stretching. Yes, we know the stretch sensation has the potential to feel really good; in fact, it can feel GREAT when done appropriately for our bodies and at the right time.

What if we were to entertain the idea of postponing the stretch sensation in order to increase flexibility? This might sound like we’d be moving away from our goal, but we’d actually be moving more expeditiously along the path. In today’s video, Matt demonstrates strengthening techniques that target hamstring flexibility. Instead of simply stretching, we can apply techniques that not only cultivate length in the muscles but also foster the overall health of the muscles.

chromatic yoga 15 hour immersion

THE POSE FACTORY

WAITLIST NOW OPEN

  • Dogmatic alignment versus functional alignment
  • Learn popular postural pitfalls
  • Myths versus truth
  • Formulaic approach for comprehensive learning
  • Excellent guide for yoga enthusiasts
  • Must-have for yoga teachers
  • Joint-health awareness
  • Muscle integrity, range of motion
  • Props for accessibity
  • Alignment alterations in the case of injuries

HAMSTRING STRETCH PREPARATION

As we prepare our hamstrings to stretch and create more length, we must understand the difference between tension and strength. If we go straight into stretching, attempting to go beyond our current threshold with the intention of progressing, it’s possible that our bodies will tense up and go into “protection mode.” Tension is activated to halt potential injury.

Preparing the hamstrings prior to a good stretch involves strengthening. At the beginning of today’s video, Matt demonstrates two postures that get us started:

Crescent Pose Preparation

Preparing the hamstrings also means activating the gluteus muscles. What we see are techniques initiated by the feet and pelvis that promote these activations.

Forward Fold

Pressing the heels outward here helps activate the tensor fasciae latae (TFL) muscles, which tips the pelvis and lengthens the hamstrings.

WATCH THE VIDEO

POSTPONE THE STRETCH SENSATION: HAMSTRING FLEXIBILITY TECHNIQUES

STRETCH TECHNIQUE DEVELOPMENT

To progress, we need to find multiple ways during a given yoga practice to implement the acquired techniques within the area of focus. When we do this, we train our brain and body to respond with greater precision. Two more ways to explore the hamstrings before executing a stretch include:

Twisted Monkey

Matt demonstrates a drill in which we go back and forth between activating the hamstrings and activating the quadriceps.

It’s important to be present and intentional about activating the muscles; just going through the motions means we are not implementing the techniques with accuracy.

Warrior III Preparation

Here, Matt emphasizes activating the hamstrings and the glutes by lifting the back leg higher than we might expect. We get a little closer to understanding two concepts: facilitated stretch and reciprocal inhibition.

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STRETCH YOUR PERSPECTIVE

Matt teaches us how to apply actions that will promote transformation, rather than just executing postures in the “traditional” way. This may be different from what we’re used to in our asana practice, but when we stretch and challenge our perspective on how to practice, we begin to cultivate change.

In the video, after getting into a Cobra pose variation, Matt teaches us how to activate the hamstrings by first flexing the feet, which helps minimize potential cramping in the calf muscles, then pulling the heels towards the back. He then provides the option to undo it by lengthening the legs out. Going back and forth can assist us in deepening the activation sensation.

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300 HOUR ONLINE TEACHER TRAINING

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FROM TENSION TO RELEASE

Last, we see the demonstration of both strength and stretch in action when Matt transitions from Dandasana to Paschimottanasana.

In Dandasana, we learn to activate the hip flexors while stretching the hamstrings. This is an example of reciprocal inhibition: activating the opposing muscles of those we’re stretching.

Matt continues to lean more forward in the posture but cues pressing the heels down into the floor and pulling them back. Here, we’re both lengthening and activating the hamstrings. This is a demonstration of a facilitated stretch.

We have postponed the stretch sensation long enough now to more safely enter into Paschimottanasana, where the stretch can be more passive. After strengthening the muscles, our brain and body feel safe enough to release into the stretch.

This process of learning and exploration is available in Matt’s upcoming online course, The Pose Factory. Access the waiting list here!

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Article by Trish Curling

Video Extracted From: Twists & Folds Immersion 

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ONLINE ANATOMY COURSE

  • Accessible, exciting, and easy to learn
  • Anatomy and biomechanics for yoga
  • Appropriate for both teachers and students
  • Learn joint alignment vs pose alignment
  • Demystify yoga poses and transitions
  • Release aches and pains
  • Learn how to avoid common injuries
  • Caters to all levels with modifications and props
  • 20 hours Continued Education Credits with Yoga Alliance
  • 20 hours toward Chromatic Yoga Certification and 300 Hour
  • Lifetime access

Continue Learning

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Titibhasana Techniques

Titibhasana Techniques

firefly pose

TITIBHASANA TECHNIQUES

There are some general rules to follow when executing arm balance postures. To find optimal balance, most require us not to shy away from leaning forward. They also demand a considerable degree of upper body strength to create the rounded position of the torso that’s typically essential in an arm balance. On the other hand, Matt teaches us that if we have the substantial hip flexibility that’s vital for Titibhasana, it is probably one of the easier arm balances. The positioning of the legs in Titibhasana almost automatically places our torso in the rounded position and protracts the scapulae. The pose may sound “simple” when we look at it in these terms, but there are of course techniques we must adopt and master in order to fly in Titibhasana.

chromatic yoga 15 hour immersion

THE POSE FACTORY

WAITLIST NOW OPEN

  • Dogmatic alignment versus functional alignment
  • Learn popular postural pitfalls
  • Myths versus truth
  • Formulaic approach for comprehensive learning
  • Excellent guide for yoga enthusiasts
  • Must-have for yoga teachers
  • Joint-health awareness
  • Muscle integrity, range of motion
  • Props for accessibity
  • Alignment alterations in the case of injuries

STRADDLE VARIATIONS

What’s wonderful about Matt’s Chromatic approach to yoga is that he breaks down postures that appear to be insurmountable into smaller, digestible pieces. This allows us to more deeply comprehend what’s required in terms of technique and of what’s required in a posture as a whole. We receive opportunities to practice the techniques in more accessible ways.

In the first part of today’s video, he demonstrates Titibhasana straddle variations.

Straddle A

Seated on a mat, we’re first introduced to the importance of squeezing the legs in while internally rotating them, that is, activating the tensor fasciae latae and adductor muscles. We also get a sense of the rounded position of the torso.

Straddle B

The difference here is the addition of blocks if we find that our elbows are unable to reach the mat (which again adds more accessibility). We can practice the same techniques with additional support.

WATCH THE VIDEO

TITIBHASANA TECHNIQUES: 6 WAYS TO ACCESS THIS ARM BALANCE

MIMIC THE SHAPE

In Matt’s demonstrations that follow, we observe the development of going deeper into the shape required for Titibhasana.

Turtle Pose

In this variation, we’re taking our chest as close to the floor/mat as possible. We’re still reminded of the squeeze in and internal rotation of the legs, but we’re adding the sensation of getting the legs a little higher on the arms. This is a key factor in finding more success in Titibhasana.

Standing Variations

Option 1

This time, in a standing position, the focus is a bit more on entering Titibhasana and straightening the legs.

Option 2

A bind is introduced here, which encourages increased shoulder mobility. If we know that protracting the shoulder blades is a challenge, this variation can enhance our ability to find the rounding we need.

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  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

GO FOR BALANCE

Again, Matt patiently takes us through the process by first offering a variation that does not require a significant amount of balance before we attempt full balance in Titibhasana.  

Half Titibhasana

Although we are not balancing completely in Half Titibhasana, Matt advises us to place a blanket behind ourselves in case we fall backwards. 

In this variation, we get an opportunity to “play,” as Matt says, and really put the techniques we’ve learned to the test. Instead of taking flight with both legs, we practice by alternating legs and executing the hip rotation. 

Titibhasana

Finally, we attempt to lift both legs up. When we check out Matt’s entry into Titibhasana, we can see the culmination of all of the explored variations.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

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

A TEACHER’S PERSPECTIVE

As a student, the breaking down of these tips and techniques is invaluable. The different variations of Titibhasana offer entry points along our journey towards this arm balance. 

This perspective does not change for yoga teachers. The ability to offer insights and actionable steps for our students is equally priceless. We can’t deny that the Chromatic step-by-step approach is extremely beneficial to our students’ understanding of what’s required for their own bodies. 

Matt’s next online course, The Pose Factory, is suited for both students and teachers. It cracks the code of alignment and techniques to help us refine a variety of yoga postures.

Sign up for the waiting list here to deepen your practice.

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

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

Article by Trish Curling

Videos Extracted From: Flow & Fly Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

  • Accessible, exciting, and easy to learn
  • Anatomy and biomechanics for yoga
  • Appropriate for both teachers and students
  • Learn joint alignment vs pose alignment
  • Demystify yoga poses and transitions
  • Release aches and pains
  • Learn how to avoid common injuries
  • Caters to all levels with modifications and props
  • 20 hours Continued Education Credits with Yoga Alliance
  • 20 hours toward Chromatic Yoga Certification and 300 Hour
  • Lifetime access

Continue Learning

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Internal Rotation: Strengthen From The Inside OutShoulder MobilityINTERNAL ROTATION STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves experiencing too much time spent in a slouched position.  It could be due to a job, poor habits on our...

read more
Janu Sirsasana To Half Lotus

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read more
Turtle Pose To Titibhasana

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read more
Full Wheel

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read more
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read more
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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.

Utthita Hasta Padangusthasana B

Utthita Hasta Padangusthasana B

Increase Your Range of Motion

FLEXIBILITY BOOST

UTTHITA HASTA PADANGUSTHASANA B

In my previous blog, we looked at how Matt prepares you for Standing Nose to Shin (Utthita Hasta Padangusthasana A). Although there are multiple similarities in regard to preparation between that posture and today’s (Utthita Hasta Padangusthasana B), there are obviously other points of consideration due to both the change in positioning of the top leg and the differences in the shape of the torso. What you can rely on is how Matt develops a clear narrative for you to follow. The buildup to a posture is like reading a book with first-rate plot development. The variations offered in today’s video include all of the vital elements (rising action/muscular preparation, climax/execution of the posture, falling action/the lessons learned and deeper understanding of your body, and resolution/reflection and awareness of how to approach the posture with physical and mental intelligence.

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THE SPLITS

  • Improve flexibility of hamstrings, adductors, hip flexors, and glutes
  • Hanumanasana Splits
  • Center Splits
  • Vishvamitrasana
  • Standing Splits / Ekapadasana
  • Extended Side Plank / Vashisthasana
  • Straddle entries for inversions, with modifications for all levels
  • Moderate Vinyasa style with alignment, technique, and biomechanics
  • Sequences are anatomically informed and carefully crafted
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

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START WITH STRENGTH

To approach Utthita Hasta Padangusthasana B with intelligence, you have to start with strength. Accepting this methodology means that increased range of motion is within your grasp. If you’ve practiced with Matt before, then you understand that the development of improved range of motion includes both strength and flexibility. Part of the rising action in today’s narrative is the cultivating of outer hip strength for both stability in the standing leg and active mobility in the top leg. To this end, Matt demonstrates a drill where you’re in a Tabletop position while repeatedly lifting/abducting one leg. In this drill, paying attention to the articulation of your pelvis (anterior tilt) and the positioning of the knee of the lifted leg (going directly out to the side and not trailing behind) is the difference between actually targeting the outer hip muscles effectively and just mindlessly going through the motions.

WATCH THE VIDEO

UTTHITA HASTA PADANGUSTHASANA B: INCREASE YOUR RANGE OF MOTION

STANDING KNEE BEND

Once strength has been addressed as part of the foundation for this posture, moving towards the exploration of increased range of motion in your hips becomes possible. Here, Matt offers variations of Utthita Hasta Padangusthasana B that begin to lead you towards the climax (the potential of the pose that exists within your body).

Matt reveals that in a standing position, beyond the requirement of hip flexion and hamstring flexibility in the standing leg, you can actually increase your range of motion first by squeezing in the hip of the standing leg while creating a lateral tilt in your pelvis. This lateral tilt automatically sends the top leg higher. Immediately, you reduce the amount of constriction of hip flexion from the top leg. Maintaining a bent knee in the top leg also allows you to explore the pose with less demand on the hamstrings and adductors.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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

HALF MOON POSE LEG LIFTS

In the previous step, you also begin to foster a development of lateral flexion of the spine along with strength in the obliques and quadratus lumborum (QL) to support the lateral tilt of the pelvis when you’re upright in Utthita Hasta Padangusthasana B. In today’s video, Matt nurtures this with his “Half Moon Pose leg lifts” drill. Although this drill continues to develop strength in the outer hips, it also generates strength in the obliques and QL because you are lifting (abducting) the top leg beyond a neutral position. Additionally, just because the standing leg is static doesn’t mean that it’s inactive. You can still intentionally create abduction of the bottom leg. Together, these actions translate directly into a sense of stability in the torso, which comes from strong oblique and QL muscles.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

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

VARIATIONS AT THE WALL

Matt keeps you at the edge of your seat as he unfolds what’s possible. First, he offers a drill that assists in mastering the lateral tilt of the pelvis. He also demonstrates more than one access point into Utthita Hasta Padangusthasana B. Matt explains that if you have any hamstring and/or adductor concerns in regard to flexibility, it might be safer to straighten your top leg to its potential before tilting the pelvis. On the other hand, you can opt to tilt your pelvis first and then straighten. Further, you can create a Compass-like variation where you’re gearing towards increased lateral flexion in the spine in order to grab the outer top foot. 

Exploring all of these variations guides you towards not only resolutions that are long-lasting within your physical body but also greater discernment within your mind when it comes to approaching your practice more holistically.

You can gain deeper insight into Matt’s Chromatic methodology within the “chapters” of his 200 & 300 Hour Teacher Training courses.

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

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

Article by Trish Curling

Video Extracted From: Splits Immersion

lotus pose online yoga classes

The Teachers' Toolkit

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Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen From The Inside OutShoulder MobilityINTERNAL ROTATION STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves experiencing too much time spent in a slouched position.  It could be due to a job, poor habits on our...

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Janu Sirsasana To Half Lotus

Janu Sirsasana To Half Lotus

Janu Sirsasana To Half LotusKurmasanaJANU SIRSASANA TO HALF LOTUS There’s never one single route to a posture we’re exploring.  There are individual specifics we always need to consider.   When it comes to hip opening postures like Janu Sirsasana and Half Lotus we...

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Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

Turtle Pose To TitibhasanaKurmasanaTURTLE POSE TO TITIBHASANA Turtle Pose is not tiny by any means.  There is a great deal that goes into its preparation.  At the same time, it’s also an excellent preparatory posture for Titibhasana.  The journey between these two...

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Full Wheel

Full Wheel

Full WheelUrdhva DhanurasanaFULL WHEEL Teaching an intentional class becomes inevitable when following the Chromatic system that Matt created .  In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential.  When it...

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Mastering Bakasana

Mastering Bakasana

Mastering BakasanaCrow PoseMASTERING BAKASANA We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to...

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Tuck Jumps

Tuck Jumps

Tuck JumpsHandstandTUCK JUMPS Tuck jumps can be a confidence booster when it comes to preparing for handstands. They're not the first step in the course of preparation, but they're definitely a way of identifying where strength and proprioception require attention.  ...

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Standing Nose To Shin

Standing Nose to Shin

Variations for a Solid Foundation

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STANDING NOSE TO SHIN

Standing Nose to Shin is an exceptional preparatory posture for Hanumanasana, or Splits Pose, but it is an equally profound posture on its own. It also requires thoughtful preparation, particularly when considering how to optimize the prominent muscle groups that are involved. Your hamstrings, glutes, hip flexors, quadriceps, back muscles, and calf muscles are just some of the highlighted areas of the body that require attention for you to realize your full potential in the pose. In today’s video, Matt lays out the path to increased strength, flexibility, and mobility via these 5 preparatory variations of Standing Nose to Shin. What you’ll see are ways to intelligently break down the posture into bite-sized pieces by attempting them in different planes. Working through these variations is not solely a gateway to the posture but an entrance to amplified body balance.

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HAMSTRING, HIP FLEXOR, AND QUAD ACTIVATION

Both palpitation and the use of your own body as a prop are great tools in your yoga practice. In the first variation, Matt has you lace your fingers to grasp underneath the belly of your hamstring. Doing this will allow you to gain a deeper understanding of both the strength and stretch sensation in that area of your body. Pressing down into your hands creates an activation. Once you extend your leg, you’ll initiate the technique of reciprocal inhibition—activating the opposing muscle of the one you’re lengthening. In this case, your quadriceps activate while your hamstrings lengthen. This is important because it helps minimize the potential for overstretching the hamstrings.  

Getting your hip flexors more involved means letting go of the grip on your hamstrings and allowing your extended leg to do the work of opposing gravity.

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STANDING NOSE TO SHIN: 5 VARIATIONS FOR A SOLID FOUNDATION

STANDING SINGLE LEG AT THE WALL

Using a wall as a prop doesn’t mean that it’s an opportunity to neglect the required muscle activation to prepare for Standing Nose to Shin. This variation is the training ground for the anterior tilt of the pelvis that encourages an increased range of motion. Matt reminds you that even though you fold forward in the final variation, there is still an incorporation of the pelvic tilt.

Along with this pelvic tilt is a lifting of the heart and a backbend, which help you strengthen and activate in order to prepare for the fold in the final variation. 

Another important action for the final variation is the dorsiflexion of your foot. What’s taking place here is the strengthening and intentional activation of the tibialis anterior.  

As you create these activations, the hamstrings can become more vulnerable, so it’s important to stay in tune with the sensations that are taking place there.  

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STANDING SPLITS AT THE WALL

This variation is interesting, because even though you are going more with gravity, there is still opportunity to activate, activate, activate! There’s continued emphasis on activating your quads and glute muscles. As regards the top leg, it’s almost as if you’re trying to lift your leg off of the wall with the glute activation. Doing this mimics the position of the standing leg when you “turn the pose upside down” by standing right side up.

Here, you can also welcome in the deeper fold towards the standing leg. In order to protect the hamstring of the standing leg, you tuck the same-side sit bone while taking your face closer to your shin. Tucking your tailbone produces an activation of the hamstrings and glutes (facilitated stretch) to keep the sit-bone attachment safe.

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SEATED, SUPINE, AND STANDING

Getting onto the floor offers another chance to imitate the posture with less emphasis on balance. You’re able to continue to work on activating the quadriceps in the lower leg, just as you will in the standing pose.  

In the video, even though Matt is leaning forward towards his shin, you can also see how long and “upright” he appears in his alignment. This gets more range but with increased protection of the spine and whole backline.

Attempting the final variation of Standing Nose to Shin adds layers of challenge. If you carefully complete the 5 stages Matt demonstrates, you’ll be able to uncover the articulations, activations, and ranges that require more attention.

Matt’s in-depth approach goes even further in his 200 & 300 hour teacher trainings. This is where you can dive deeper into the core of multiple postures and their variations.

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Article by Trish Curling

Video Extracted From: Splits Immersion

lotus pose online yoga classes

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Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen From The Inside OutShoulder MobilityINTERNAL ROTATION STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves experiencing too much time spent in a slouched position.  It could be due to a job, poor habits on our...

read more
Janu Sirsasana To Half Lotus

Janu Sirsasana To Half Lotus

Janu Sirsasana To Half LotusKurmasanaJANU SIRSASANA TO HALF LOTUS There’s never one single route to a posture we’re exploring.  There are individual specifics we always need to consider.   When it comes to hip opening postures like Janu Sirsasana and Half Lotus we...

read more
Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

Turtle Pose To TitibhasanaKurmasanaTURTLE POSE TO TITIBHASANA Turtle Pose is not tiny by any means.  There is a great deal that goes into its preparation.  At the same time, it’s also an excellent preparatory posture for Titibhasana.  The journey between these two...

read more
Full Wheel

Full Wheel

Full WheelUrdhva DhanurasanaFULL WHEEL Teaching an intentional class becomes inevitable when following the Chromatic system that Matt created .  In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential.  When it...

read more
Mastering Bakasana

Mastering Bakasana

Mastering BakasanaCrow PoseMASTERING BAKASANA We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to...

read more
Tuck Jumps

Tuck Jumps

Tuck JumpsHandstandTUCK JUMPS Tuck jumps can be a confidence booster when it comes to preparing for handstands. They're not the first step in the course of preparation, but they're definitely a way of identifying where strength and proprioception require attention.  ...

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.

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

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