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.  It’s also the type of pose that can be quite intimidating if we don’t have an extensive amount of experience with it.  Going slowly and utilizing the “hints”, or better yet, the masterful techniques we receive from Matt in today’s video offer a safe path of permission to explore the variations and methods that feel right in our own bodies.  The Hanumanasana “hints” provided help us to understand what’s required of the physical.  Within the techniques, we get a grasp on what muscles are engaging, 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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4 VITAL ACTIONS FOR THE HIPS

There are 4 main actions that help us to prepare for Hanumanasana.  They help to activate the muscles that surround the hips.  Afterall, it’s strengthening that will ultimately inform our capacity for increased hip mobility.  These actions will also influence what we experience in regards to flexibility in areas like the adductors, abductors, quadriceps and hamstrings.

The 4 main main actions Matt outlines are:

  1.  Pushing in (squeezing in)
  2. Pulling Out (expanding out)
  3. Rotating In 
  4. Rotating Out 

We see how these are applied to the variations and drills in the video clip.

WATCH THE VIDEO

HANUMANASANA PREPARATION: FULL PROOF PREPARATION FOR THE HIPS

LIZARD ROTATIONS

The Lizard Pose variation offered today is rich with technique.  Matt demonstrates a quadricep activation in the back leg while executing the actions of 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 plantar flex the  back foot.

After this strengthening, we move towards stretching and a degree of expansion.  It’s evidence of what I discussed in a recent blog called, Postpone The Stretch Sensation.  After training the body to understand that it is safe from strengthening, we can then be more free to lengthen.  

After the Lizard rotations in preparation for Hanumanasana, Matt then opens up the posture by taking his torso further from his front leg and then taking hold of his back foot to then 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 however, he also makes mention that using sturdy chairs in the place of yoga blocks would be totally acceptable.  This is where the discernment to utilize what works best for ourselves as individuals is key.

Again, we start with control and contraction.  Matt begins by pulling inward (pressing the heel of the front foot down and the back knee or back foot down while pulling them towards one another).  He then layers on a rotation of the front thigh to activate the adductor muscles.  When he rotates the front thigh outwards, it targets the back inner thighs, front outer hamstrings and gluteus muscles.  After strengthening, stretching and lengthening are the next steps.

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THERE’S NO RUSH

Here comes the expansion.  In this Hanumanasana drill, we use socks as a prop. 

On one hand we are experimenting with more depth, but on the other, it’s imperative that we go slow with the amount of expansion.  We know that we are still in control of the freedom in this drill when we can engage and draw the legs back in towards one another as we alternate on each side.  Matt advises that if we are unable to do this, then we should take a few steps back and shorten the distance when switching the legs.  There’s absolutely no rush.  This is our opportunity to tap into the more controlled techniques previously explored.  This is full proof 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 

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

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA 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.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE 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...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more

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Lotus Foundations

Lotus Foundations

padmasana

LOTUS FOUNDATIONS

Lotus Pose requires a healthy amount of hip flexibility. For some, it comes easy. Reasons for this might be that the person is hypermobile in the hips, knees, and ankles and/or that many months or years of effort have been put towards developing the capability in their bodies.  

If we push our limits to get into Lotus before our bodies are prepared, we can cause injuries that might have been prevented had we properly warmed up for such a deep posture. Implementing a “take a step back” mentality is key in moving our potential forward in the accessibility of Lotus.

Warming up doesn’t mean going straight into stretching and lengthening as much as possible. What we’ll see Matt demonstrate today is the importance of strengthening and contracting the muscles first.

chromatic yoga 15 hour immersion

HIP RELEASE

2-HOUR LIVESTREAM WORKSHOP!

  • Technique-infused 2-hour workshop
  • Nondogmatic alignment awareness
  • Inner thigh & outer hip flexibility
  • Increase active range of motion of the hips and pelvic movements
  • Learn anatomy of the hips as you practice
  • Strengthen the muscles for optimal balance
  • Postural focus: Flying Pigeon and Lotus Pose
  • Injury awareness: Avoiding knee & low-back strain/pain/compression
  • Use anatomy knowledge to debunk popular alignment
  • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
  • LIVESTREAM DATE: March 30th at 10am Eastern Time (NYC Timezone)
  • REPLAY: Available immediately, lifetime access

STRENGTHEN THE EXTERNAL ROTATORS

Homing in on the foundations is the “step back”; it’s like pulling an elastic band as far back as we can before we let it go. The farther back we pull, the further forward it will fly.

In the video, Matt demonstrates two variations of Baddha Konasana to get us started.  

Variation I

This will activate the external rotators of the hip. Getting into the posture requires widening the knees and bringing the soles of the feet together. Pressing the feet down while lifting the hips initiates the engagement of the external rotators so that we can access maximum external rotation of the hips.

Variation II

This time, we internally rotate the legs and take the feet wider than the knees to do the lift. These actions will support the engagement of the tensor fasciae latae (TFL, an internal rotator) but will also continue to activate the external rotators.

WATCH THE VIDEO

LOTUS FOUNDATIONS: HOW TO MAXIMIZE HIP FLEXIBILITY

TARGET THE HIP FLEXORS

Targeting the muscles of the full circumference of the hips is essential when preparing for Lotus. Matt demonstrates 2 effective drills/postures to target the hip flexors.

Scissor Legs

Scissoring the legs will help us connect with the sensation of activating the hip flexors, but it’s the pulsing of the legs that builds more heat and stimulation of the muscles.

Happy Baby Pose Without Hands

Once again, we are in deep hip flexion, but it’s about more than just drawing the legs in close. Being intentional about actively pulling the feet in, as if we were holding them with our hands, while pushing the knees out is what produces the activation of the adductor muscles.

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ISOMETRIC ENGAGEMENTS

One notable benefit of isometric exercises is that they help to recruit many muscle fibers at once.  “Most muscle strengthening exercises involve moving the joints, using the muscles to push or pull against resistance. However, isometric exercises involve holding static positions for long periods of time.”

Kandola, Aaron. 5 Isometric Exercises For People To Try. Medical News Today, June 26, 2023

This form of muscle contraction is commonplace in Matt’s classes.  In the video, he teaches us how to effectively use this type of engagement in the following postures when preparing for Lotus:

Crescent Pose Preparation

The action of drawing both feet towards one another and pressing down through the front heel will assist in activating the glutes and hamstrings of the front leg, while activating the hip flexors of the back leg.

Humble Warrior 

Pressing the sole of the back foot down and dragging it forward while pressing down through the heel of the front foot will assist in activating the back adductors and gluteus muscles.

Pigeon Pose

Pulling the two knees towards one another isometrically in the stretched position will help to activate the glute and hamstring muscles of the front leg and hip flexors and adductors of the back leg.

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300 HOUR ONLINE TEACHER TRAINING

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AWAKEN THE OUTER HIP MUSCLES

Finally, we look at the outer hip muscles.  In a Forward Fold position, we push the back of the legs outwards.  This will ignite the gluteus medius and minimus.  We can layer on TFL activation by lifting each leg and pulling it forward to tap the back of each respective wrist.

Today’s postures may be part of a typical physical practice, but when we “dial back” and implement the actions that will strengthen and arouse the activation of the hip muscles, we can be more confident in moving towards greater flexibility and mobility to safely experiment with Lotus pose.

Matt’s upcoming workshop Hip Release will guide you towards a better understanding of how to maximize flexibility, strength, and mobility of the hips.

Register here to optimize your potential.

See you on the mat!

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

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Article by Trish Curling

Videos Extracted From: Lotus 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

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA 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.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE 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...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

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.

Hips & Hanumanasana

Hips & Hanumanasana

splits

HIPS & HANUMANASANA

What a posture! Hanumanasana is such a beautiful expression of what is possible in our physical yoga practice. However, it’s not about “achieving” Hanumanasana but about the exploration of what is possible in terms of hip mobility and what we learn from the preparation for the posture. 

When we practice with Matt, we learn about the “4 quadrants of the hips.” Some areas of the hips may receive more attention than others, so it’s vital we pay attention to all areas. This will allow us to boost our ability to attain better hip mobility overall. The four quadrants are the following: 

  1. Front: hip flexors and quadriceps
  2. Back: buttock muscles (gluteus maximus and piriformis)
  3. Inside: adductors (longus, brevis, magnus)
  4. Outside: abductors (gluteus minimus, medius, and TFL)

When we understand what they are, we can focus on what to do. Strengthening (“the squeeze”) will ultimately allow us to expand, that is, increase flexibility in Hanumanasana.

chromatic yoga 15 hour immersion

HIP RELEASE

2-HOUR LIVESTREAM WORKSHOP!

  • Technique-infused 2-hour workshop
  • Nondogmatic alignment awareness
  • Inner thigh & outer hip flexibility
  • Increase active range of motion of the hips and pelvic movements
  • Learn anatomy of the hips as you practice
  • Strengthen the muscles for optimal balance
  • Postural focus: Flying Pigeon and Lotus Pose
  • Injury awareness: Avoiding knee & low-back strain/pain/compression
  • Use anatomy knowledge to debunk popular alignment
  • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
  • LIVESTREAM DATE: March 30th at 10am Eastern Time (NYC Timezone)
  • REPLAY: Available immediately, lifetime access

HIP & PELVIC DRILLS

Crescent Pose with Pelvic Articulations

In the video, Matt layers in movements of the pelvis with a facilitated stretch in Crescent Pose. We see how the articulations (anterior and posterior tilts of the pelvis) offer different sensations. What remains constant is the pushing down of the ball mound of the back foot and the heel of the front foot, combined with the action of “dragging” the feet to opposite ends of the mat, which is the “squeeze” in. The hip flexor muscles of the back leg and the hamstrings of the front leg fire up, preparing us for Splits.

Hip-Flexor Block Drill

Activating the hip flexors is the goal here. Drills like these are very humbling! It may be much more challenging than it appears. With the use of blocks, we’re hiking the hip of one leg up, while squeezing the foot of  the same leg forward to touch the yoga block.  

WATCH THE VIDEO

HIPS & HANUMANASANA: SQUEEZE IN TO EXPAND OUT

ARDHA HANUMANASANA

Ardha Hanumanasana provides a great opportunity to explore and activate the inner and outer hip muscles. This is important because it supports our ability to maintain a more neutral hip position in Hanumanasana. We may be tempted to veer towards a more open pelvic position as a way of compensating for a lack of control or strength. When we strive for a more balanced strength in all 4 quadrants of the hips, we can benefit from a safer alignment for our bodies in the posture. In the video, we see how the “windshield wiper” action of the front leg helps to activate the inner and outer hip muscles. Matt then takes the drills to the next level and offers additional variations that once again ignite the hip flexors and the hamstrings.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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STANDING SPLITS AT THE WALL

In the video, Matt points out that this variation of Hanumanasana shows us where we have the most challenges. Without the floor underneath us, it invites us to be more aware of our alignment.  

The variations in the video also offer some fun play with strength. Standing Splits can become more of a Warrior 3–like position: Because the top leg is straight, we have the option to press that foot into a wall.  Next, we press down into blocks underneath our hands in order to lift the bottom foot off of the ground and squeeze towards the blocks. Again, the hip flexors (which may sometimes be neglected) are strengthened here. Strengthening the hip flexors keeps them safe in the back leg and takes some of the strain off the hamstrings in the front leg in Hanumanasana.

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

HANUMANASANA!

There is an exclamation mark after Hanumanasana, because what a posture it is! It definitely makes its own statement, and, as we’ve learned, the required strength is the safest path to greater lengthening and flexibility. We contract in order to expand. It’s easy to be intimidated by this posture, but if we are patient and consistent with building strength, we can reap the benefits of flexibility over time. Applying the techniques offered in the video can help promote greater access.

Register for Matt’s next workshop, Hip Release, to learn more about the 4 quadrants of the hips and how to apply techniques that will improve hip health and mobility.

See you on the mat!

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: Hips & Hamstrings

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

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA 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.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE 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...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

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.

Fire Log Pose

Fire Log Pose

3 Actions for Increased Hip Mobility

agnistambhasana

FIRE LOG POSE

There’s such a joyous feeling when you’re unwrapping a gift and caught up in the anticipation of finding out what’s inside. This can be similar to the process of exploring a specific yoga posture, and the process of setting up and exploring Fire Log Pose (Agnistambhasana) can provide this kind of excitement. There are quite a few actions to take to prepare for this hip opening posture. Its initial setup reveals much about the state of your hip mobility at the time, which doesn’t mean that’s where you’ll reside forever. In today’s video, Matt shares 3 essential actions you can implement right away. Once you start to include these actions, which target the muscles that surround and facilitate hip opening, you can create a brand-new experience and reveal an entirely new gift of increased hip mobility.

lotus pose online yoga classes

LOTUS

  • Anatomy-informed classes
  • Increase hip mobility and range of motion
  • Balance flexibility and strength
  • Skillful techniques for Lotus variations and many other hip openers
  • Moderate Vinyasa-style classes
  • Unlock your Lotus Pose
  • Learn the 4 Quadrants of the Hips
  • 8 Classes: All levels appropriate
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  • Attend the livestream OR practice the replays any time that’s convenient for you

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A GREAT PLACE TO START

The key to a great start with Fire Log Pose is in the alignment. Yes, you can probably say this about any posture, but the way in which you set up your body in Agnistambhasana is the difference between getting feedback about your hip mobility or moving away from that awareness. Matt stresses that creating a “stack”—knee over ankle and ankle over knee—is what truly exposes where you are in regard to your own hip mobility. Now, if you’re quite mobile, this will be quite accessible. If the opposite is true, then this setup may seem unachievable. In both scenarios, however, the 3 actions that Matt provides will work to create strength, stability, and flexibility, and therefore increased mobility. In the video, you’ll see how Matt utilizes props in order to allow for the sensational feedback required to unravel what’s happening within.

WATCH THE VIDEO

FIRE LOG POSE:  3 ACTIONS FOR INCREASED HIP MOBILITY

ACTION 1

Part of improving hip mobility is activating the muscles that surround the hip in order to be able to mobilize the thigh bone inside of the hip joint. When it comes to Fire Log Pose, your hips are in an externally rotated position. The first action Matt invites you to take is to ignite the internal rotators. As in the video, if your left leg is on top, you’ll place your open palm on top of your left knee while pushing downward. At the same time, you’ll press your knee diagonally up into the hand, across to the right shoulder. In order to fire up the muscles on the other side, you can place your hands on blocks while pulling your right knee up into the ankle. This demonstrates how important the “stacking” is: It provides a more stable nook to execute this action.

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200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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  • 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

ACTION 2

In this next action, you’ll be firing up the external rotators of the hip. Depending on what you’re experiencing, there are a few options you can take. Matt still recommends that you set your hips back and bow forward. Here’s where you can play with different options though: You can use your hands, forearms, or blocks to press your feet into. The next detail is the “micro” tuck of the tailbone, and it makes a significant difference in supporting the movement of external rotation and the activation of those muscles. Even though it is a “micro” movement, it really has a notable impact on the level of awakening you will feel in those muscles. After spending some time here, check in with yourself. Now that you’ve been working on exhausting the muscles, you may notice a difference in your ability to “stack” in Fire Log Pose.

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

ACTION 3

This final action is tied into the previous one, but it may be more up your alley. It could be the better option if you’re still not feeling enough sensation in your hips. Instead of pressing into your feet (as in Option 2), you can place your hands on your knees and press your knees into your hands. This will activate the abductors. Along with the micro tuck of the tailbone, an essential cue to consider here is the action of rotating your upper thigh bones out, externally. An easier way to think about this cue may be to press your knees down and out.

All of these actions facilitate increased hip mobility. Like Lotus, discussed in a previous article, Fire Log Pose is a deep hip opener and should be approached with an understanding that the preliminary work is what actually provides the benefit.

TRUST THE PROCESS

It’s important not to rush the process. When exploring these actions in Fire Log Pose, spend time breathing while holding the position in order to activate the muscles and give your nervous system time to adjust and create new patterns. This is what initiates change and transformation in your experience. The gift is in the groundwork.

Register for Matt’s March 2023 Lotus Immersion to dive deeper into more techniques for improved hip mobility.

See you on the mat!

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Video Extracted From: Hips & Hamstrings Immersion

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Eagle Pose technique how to double wrap the legs

GARUDASANA – EAGLE POSE

How to Double Wrap the Legs

Eagle Pose

GARUDASANA – EAGLE POSE

Why is it hard to double wrap the leg?

Garudasana, known as Eagle Pose, is a challenging hip opener and hip strengthener. It’s useful in developing balance, but for many people, double wrapping the leg is not accessible. For sure, some people have no trouble at all, but others are completely perplexed.

There are three reasons why it would be challenging for you or your students to double wrap:

 

  1. Lack of flexibility of the abductor muscles (outer hip muscles). These are the muscles that are lengthened when we cross our legs.
  2. Lack of strength of the standing hip abductor muscles. This is a bit confusing unless you watch the video below. The standing hip abductors help to elevate the opposite side of the pelvis, making it more possible to cross the top leg over the bottom leg.
  3. Lack of technique and timing. In most cases, if you are not applying deliberate technique while moving into a pose, you will be entering the pose the hard way, which means you will only be able to do the postures that match your set of physical muscular patterns. This is a disservice, not because you will miss out on the poses but because you will miss out on the opportunity to change your muscle patterns. In the video below, you will see the timing and techniques for getting into Eagle Pose with double-wrapped legs.
yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

HIPS & 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

How to Increase Flexibility of the Abductors — Outer Hips

If flexibility is inhibiting you from accessing Garudasana and you want to find ways to access your greater range of motion of the outer hip muscles, there are a couple postures you can work with. Any posture that includes crisscrossed legs will be useful and effective in increasing abductor flexibility. Although there aren’t many traditional postures, aside from Eagle Pose itself, one that comes to mind is Gomukhasana, Cow-Faced Pose. However, I would say that Eagle Pose should usually precede Gomukhasana because Eagle Pose requires less flexibility. The posture that I use in the Hips and Hamstrings immersion to prepare for Eagle is a straight single-leg forward fold with crisscrossed legs.

 

How to Get into the Straight-Leg Crisscrossed Forward Fold

  1. Start in Lunge Pose with your right foot forward.
  2. Heel-toe (move) your right foot to the left side of the mat.
  3. Step your back left foot to the right side of the mat so that both legs are crisscrossed.
  4. I suggest using block under both hands prior to the last step.
  5. Straighten your legs to a degree where you are stretching without strain.

IMPORTANT KEY ACTION: Wag your tail bone to the left to increase the stretch along the outer hip and IT band. If that’s too intense, wag your tail to the right to decrease the outer-hip stretch.

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WHY LACK OF ABDUCTOR STRENGTH HOLDS YOU BACK IN EAGLE POSE

Strength of the abductor group (outer hip muscles) is super important for two reasons. First, the standing hip abductors are what lift the opposite side of your pelvis, which allows you to cross your top leg over. Second, without outer hip strength on the standing leg, you would struggle to balance the pose! Outer hip muscles play a major role in balancing any single leg pose. If you find it challenging to balance Garudasana, then you will want to start with a strength-training routine for the abductors. We focus in on strengthening these muscles in the Hips and Hamstrings Immersion

FREE VIDEO TUTORIAL: HOW TO DOUBLE WRAP LEGS IN GARUDASANA, EAGLE POSE

This video clip was taken from Class #3 in the  Hips and Hamstrings: 12 Class Immersion

HOW TO DOUBLE WRAP THE LEGS

 

    Notice in the video that I am focused on squeezing the outer standing hip inward and lifting the opposite side of the pelvis upward as a result. This allows the thigh bone to more easily cross the midline of the body. You will also notice that my thighs are significantly rotated inward; this helps to access the wrapping of the legs as well. In the class leading up to this tutorial, we used a wall to eliminate the necessity to balance while working with these actions. In this video, I joke about the use of a wall, but I highly recommend you try it that way.
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HOW DO I INCREASE FLEXIBILITY OF MY HIPS FOR OTHER YOGA POSTURES?

The easy answer to this is to practice in such a way that you are deliberately strengthening each muscle group around the hips. To learn more about what muscle groups are involved in hip opening, check out the article I wrote on The 4 Quadrants of The Hips, where I share my methodology and approach for my personal practice and in my teaching. Once you understand which muscles surround the hip joints, the next step is to begin strengthening each muscle group. Strengthening one muscle group through range of motion will increase the flexibility of the opposing muscle group. This is the magic of an educated and deliberate practice — we take the guesswork out, and efforts are more effective in achieving intended results.

To increase your strength and flexibility of the hips, you can join the Hips and Hamstrings Immersion,which will take you through twelve 75-minute online yoga classes, each focused on a different pose and the relevant muscle group(s). I take you through creative ways of strengthening, then I provide you with effective techniques for stretching and accessing various yoga postures.

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

HIPS & 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

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read more
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  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

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