hip flexor strength Archives

Dancer Pose

by Trisha Curling | Sep 21, 2023 | Main Page Display

Dancer Pose

The Chromatic Way

natarajasana

DANCER POSE

Dancer Pose is the kind of posture that embodies both grace and strength. In order to integrate these two things into your practice of this posture, there are quite a number of pieces of the puzzle to consider. You might argue that the “grace” portion of the pose comes from its heart-opening shape, while the strength comes from all that goes into finding balance. There are other components that comprise both. The journey of discovering these elements becomes quite profound and rewarding when you follow Matt’s Chromatic approach. In today’s video, you’ll witness techniques that support your development and observe how the “Chromatic way” is implemented to create deeper awareness and transformation. Dancer Pose, along with other “preparatory postures,” becomes more accessible in your practice.

CHROMATIC YOGA

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Full-spectrum immersion covering all posture categories
Improve your body awareness and advance your practice
Technique, biomechanics, and alignment at the forefront
Life-enhancing and inspirational Chromatic philosophy woven through each class
15 Continuing Education hours with Yoga Alliance
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Step-by-step instruction for increased accessibility
Improve strength, balance, flexibility, and proprioception
Appropriate variations and modifications for all levels

~~$168.00~~ $138.00

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WHAT IS CHROMATIC YOGA?

Before we look at Dancer Pose, let’s delve into what Chromatic Yoga actually means: “Chromatic Yoga is a systematic approach to teaching that provides a highly intentional and purposeful experience for students to cultivate awareness of their body and mind.” (Extracted from Matt’s 300 Hr. Teacher Training)

What does this look like in your physical yoga practice? In a well-developed class or practice, you’ll start by laying a foundation. This can be done by focusing on specific actions in “foundational postures” and/or shapes. This sets the stage and prepares your body for a “peak posture.” Each movement is executed with a specific intention. Remaining focused on these intentions helps you create more awareness of how you move and where you may need to add or edit a particular action. Everything is broken down, simplified, and repeated to support you in realizing your fullest potential.

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DANCER POSE: THE CHROMATIC WAY

START HERE

Dancer Pose is a heart opener and a balance posture all in one. Creating the shape of a heart opener requires that you create the action of retracting the scapulae; when done with well-placed effort, this will activate the rhomboids and lower trapezius. Matt demonstrates how to pattern this activation in Upward-Facing Dog. In today’s video, you’ll see that after retracting your scapulae and externally rotating the humerus on each side, you create more space for your chest to move forward. When you lift your rib cage up and out, you create more length and opening in your front body. These are all key actions to start with in order to find more heart space in Dancer Pose. This patterning continues in Twisted Monkey and in Tiger Pose. What you also see are the necessary actions in the pelvis and the activations that promote the lengthening required in the hip flexors and quadriceps.

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DANCER POSE AT THE WALL

If you’ve worked through these progressions, your body is more physically prepared for the next steps. This variation of Dancer Pose is great because it reduces the effort required to stay balanced if you want to be more focused on the backbend and the movement of the pelvis. Here, Matt demonstrates the dance (pun intended) between the movement of the pelvis (more anterior tilt), which assists in lifting the back leg further up, and the action of increased external rotation of the shoulder. Once you have tipped forward with more anterior tilt, Matt advises you to lift your chest up on an inhale in order to expand through your front body. Going back and forth between these actions promotes greater opening altogether. The activation of the quadriceps and hip flexors is continued by pressing your foot into your hand and vice versa.

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FIND YOUR BALANCE

The repetition of the actions created throughout the previous postures boosts your ability to find more balance in Dancer Pose. The same exchange between tipping forward and lifting up the chest, plus a greater awareness of the internal rotation of the lifted leg, will assist in cultivating more stability.

The definition of finding your balance goes beyond just taking Dancer Pose away from the wall. From a Chromatic Yoga perspective, it also means that in the process of exploring the biomechanics of a posture, you are learning more about your body and mind. Maybe there are vast differences between one side of the body and the other, or maybe there is room for a shift in your thought process during your practice. This can go in multiple directions! Ultimately, the relationship you build with yourself and your practice as a whole is completely transformed when you adopt the Chromatic way.

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Article by Trish Curling

Video Extracted From: Vinyasa Immersion

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Standing Nose To Shin

by Trisha Curling | Jul 27, 2023 | Main Page Display

Standing Nose to Shin

Variations for a Solid Foundation

strength

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.

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
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Attend the livestream OR practice the replays any time that’s convenient for you

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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.

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

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Article by Trish Curling

Video Extracted From: Splits Immersion

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Pelvic Movement & The Hip Joint

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10 Sun Salutation Skill Sets

3 Ways To Stretch & Strengthen Your Neck

Take Action In Flying Pigeon

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Learn To Lift In Lolasana

by Trisha Curling | May 18, 2023 | Main Page Display

Learn to Lift in Lolasana

Crucial Techniques for Takeoff

pendant pose

LEARN TO LIFT IN LOLASANA

If you read my previous blog about One-Legged Crow, then you’ll know it started off with how much Matt stresses leaning forward in that posture (and in most arm balances in fact). I could start here in exactly the same way because leaning forward is truly the best place to start when you’re trying to learn to lift in Lolasana; however, it’s wishful thinking to believe that it is as simple as that. Today, Matt provides not only the variations to explore but also exactly what leaning forward entails, particularly when it comes to Lolasana. This pose is unique in that it requires an astonishing amount of hip flexor strength in order to actually achieve the lift. The variations and techniques Matt offers today provide a clearly defined path to strengthen your body and to more deeply develop the areas that may be the hurdle to actually achieving Lolasana.

online classes for anatomy of arm balances

FLOW & FLY

MAY 2023 Immersion

12 Vinyasa-style practices
Increase your cardiovascular activity
Foundational and advanced arm balance techniques
Improve balance and proprioception
Accessible modifications and sequences
Appropriate variations for your level of practice
Improve wrist, core, and shoulder strength
ALL LEVELS APPROPRIATE

$148.00

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UNDERSTANDING YOUR PUSH MUSCLES

Before you lean forward, creating the right shape with your body is imperative. To this end, you will be placing your awareness on activating specific muscle groups to support where you’re required to be in space in order to learn to lift in Lolasana. Activating and strengthening your push muscles will support this endeavor. Your serratus anterior helps to protract the scapulae, which is important because the amount of space between you and the ground is vital—you need enough room for lift-off. While you’re creating space between your shoulder blades as a result of the push of the hands, you’re contracting the chest muscles, which fires up the triceps. Being aware of how one action informs the next will help you find the amount of lean required for this arm balance.

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LEARN TO LIFT IN LOLASANA: CRUCIAL TECHNIQUES FOR TAKEOFF

WHAT’S INVOLVED IN LEANING FORWARD?

One thing you’ll come to understand very quickly when you practice with Matt is that nothing works in isolation. You’ll hear him refer to the “team effort” of the actions that are layered to create the desired output. This is the Chromatic way. For example, the push muscles help inform the shape of your body, and one of the push muscles’ teammates is wrist extension. An appropriate amount will help propel your body forward with control. When you examine Lolasana step by step, you’ll see that your shoulders are required to move in front of your wrists. Once this is achieved, Matt explains that it will encourage increased “lightness” in the legs in order for you to take flight. Knowing this will allow you to learn to lift in Lolasana, but first, you must find confidence in the direction of the lean.

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KEY ACTIONS IN LOLASANA

Among the variations in today’s video, you’ll gain some great insight into how to place your hands on blocks. This is an important step in early preparation. Using blocks under your hands both supports the required amount of wrist extension and assists your hip flexors so that you won’t have to lift them as high as in the variations without blocks. Following the variations in the order that Matt provides them is always advisable. Understanding the key action of the posture will also help to unfold where you need to place your attention.

Key Actions:

Grip your fingers into the ground
Lean forward enough for the shoulders to move ahead of the wrists (like you’re going to do a somersault)
Push the floor or blocks away to protract the scapulae
Pull your knees into your chest
Lift your feet off of the ground

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
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THE OVERLAP IN ARM BALANCES

Even though arm balances share a high degree of challenge and are unique in their own ways, they also share a certain amount of overlap. This crossover allows you to work on techniques that can unlock other arm balances in your physical yoga practice. Wrist extension and shoulder protraction are the most obvious actions that overlap and are required for most arm balances. Lolasana is extremely challenging, but it provides an opportunity to step back and work on these 2 actions before you can even consider adding in the element of the lift.

In Matt’s immersion Flow and Fly, not only will you acquire the skills to learn to lift in Lolasana, but you’ll also learn the techniques that overlap in a wide variety of arm balances.

Jump in so that you can take the steps to lean, lift, and fly!

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

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Article by Trish Curling

Video Extracted From: Flow and Fly

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FLOW & FLY

MAY 2023 Immersion

12 Vinyasa-style practices
Increase your cardiovascular activity
Foundational and advanced arm balance techniques
Improve balance and proprioception
Accessible modifications and sequences
Appropriate variations for your level of practice
Improve wrist, core, and shoulder strength
ALL LEVELS APPROPRIATE

$148.00

MORE INFORMATION

✋ SIGN ME UP

Continue Learning

Pelvic Movement & The Hip Joint

Glutes & Hamstrings

Bound Ardha Chandrasana

10 Sun Salutation Skill Sets

3 Ways To Stretch & Strengthen Your Neck

Take Action In Flying Pigeon

All Videos

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When You Subscribe, You Will Get Instant Access to

the Technique Pack: 15 yoga pose breakdowns
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Strengthen For Splits

by Trisha Curling | Mar 30, 2023 | Main Page Display

Strengthen for Splits

Variations for Increased Flexiblity

hanumanasana

STRENGTHEN FOR SPLITS

If the Splits (Hanumanasana) had a personality, it might be one of the most vocal in the room. Aesthetically, it’s quite bold. The shape of the posture makes it evident that it requires a great deal of flexibility. In order to acquire the right amount of flexibility, you must strengthen for Splits. But if flexibility means to lengthen muscles and strengthening contracts muscles, how is this approach effective? In today’s video, Matt shares how employing techniques such as the facilitated stretch help increase flexibility while strengthening. Not only do you prepare your body more effectively for flexibility, but you also bring your body closer to balance. Because Splits is a deep posture, you need to be shrewd in your approach. As always, Matt offers cues that are both intricate and systematic, allowing you to safely explore while increasing your flexibility at the same time.

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

$148.00

LEARN MORE!

FACILITATED STRETCH

First, what is a facilitated stretch? If you’ve been practicing with Matt for some time, you’ll know that this is a technique that he frequently utilizes in his classes. This is because it allows you to build strength and flexibility at the same time. A facilitated stretch occurs when a muscle is engaged while in a lengthened position. It’s essentially a conversation that takes place from the brain to the muscle and the Golgi tendon organ, which sends a message back to the brain about the amount of tension that’s taking place. When that happens, the brain recognizes the amount of engagement and sends a message back to the body to release the tension in the muscle. Instead of forcing a stretch, your body recognizes that it is in control and therefore safe to respond in kind when flexibility is required.

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STRENGTHEN FOR SPLITS: 2 VARIATIONS FOR INCREASED FLEXIBILITY

VARIATION 1: PUSH, PULL, TURN

To strengthen for Splits, it’s important to know the end range of your flexibility. Pull back from where you normally settle into as you set up this variation, so as to successfully implement a facilitated stretch. Being able to strengthen for Splits means moving away from your tendencies. As you’ll see in the video, there are opportunities to “push, pull, and turn” within your exploration. These actions will both change the level of sensation you experience and inform your next steps. For example, turning your pelvis closed might increase a sensation that provides the opportunity for you to press your front heel down and forward while pulling your back knee forward. These actions create a facilitated stretch for the hamstring in the front leg and the hip flexors of the back leg.

200 HOUR ONLINE TEACHER TRAINING

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Deepen your yoga practice
Build confidence speaking in front of groups in person and online
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VARIATION 2: LEAN IN

Now, in the 2nd variation, the key action that gets layered on is to lean forward. Even though more flexibility in the hamstrings is required here, you are still working to develop their flexibility even further. Again, Matt encourages you to work at roughly 60%–70% of your end range. The act of leaning forward demands more of the hamstrings of the front leg, so continue to check in with what depth is appropriate. While you can begin to lean into more of a stretch sensation by going a bit deeper (once you’ve strengthened), going deeper does not mean that you compromise strength and integrity. If you notice a laxity in some areas of your Splits, you can do things like curl your back toes under. This keeps the pelvis closed and maintains more activation in the hip flexors of your back leg.

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
Business, branding, marketing, and social media skills

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CARVE A NEW PATH

An intense posture like Splits will really speak to you. It will expose your tendencies, which may be hard to face. Often, the familiar path is to lean into the areas that feel open. But in order to strengthen for Splits, it’s imperative that you lean into the more “challenging” areas within the posture. Pushing beyond your limits is not the answer here; what is meant is that moving carefully minimizes the risk of injury. When this happens, you will not only come closer to the posture in the short term but also develop more balance in your body in the long term.

Matt’s Splits Immersion will guide you in creating “intelligent flexibility” in your hamstrings, adductors, hip flexors, and glutes. Carving a new path and creating new patterns means more confidence in how your body moves, both on and off 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

Video Extracted From: Mobility Immersion

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BREATH OF FIRE

Moderate Vinyasa-style classes
Core strengthening & integration
Master your breath with pranayama practices
Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
Learn where and how to breathe in challenging postures
Each class will include one pranayama (breathwork practice) and several core strengtheners
Access your core muscles: deep, superficial, anterior, posterior, and lateral
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

LEARN MORE!

Continue Learning

Pelvic Movement & The Hip Joint

Glutes & Hamstrings

Bound Ardha Chandrasana

10 Sun Salutation Skill Sets

3 Ways To Stretch & Strengthen Your Neck

Take Action In Flying Pigeon

All Videos

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

Hip Flexor Strength

by Trisha Curling | Dec 10, 2022 | Main Page Display

Hip Flexor Strength

Access Deeper Forward Folds

uttanasana

HIP FLEXOR STRENGTH OVER HAMSTRING FLEXIBILITY?

Hip flexor strength for deeper forward folds over hamstring flexibility? It’s not a matter of one or the other; it’s about how one can inform the other. It’s also about how, through the process of connecting with developing strength in your hip flexors, you not only learn and discover more about your body, but you also build a deeper, more intimate connection with your body’s potential. In today’s video, you’ll get a glimpse into one of the formulas Matt utilizes to gain access to a deeper forward fold. The method is very specific and intentional. You’ll learn to execute how you have the potential to strengthen and articulate specific movements of the pelvis and spine. Within specific techniques that Matt breaks down, you’ll witness the evolution of your new approach to accessing deeper forward folds.

TWISTS & FOLDS

TWISTS & FOLDS

Strengthen core muscles of rotation and side bends
Improve spinal mobility
Improve spinal flexion for seated postures
Strengthen your back and deep core
Access greater flexibility of the hips for seated postures
Classes will bring you to a sweat and back down to a relaxed state
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that's convenient for you

~~$168.00~~ $138.00

LEARN MORE!

REVERSE YOUR BACKBEND

Coming into a forward fold position, whether seated or standing, can be an almost “effortless” action if that’s your intention. This may be all that is necessary in a specific scenario, but there is so much more available to you. It’s funny how you would never take this “effortless” approach going backwards into a backbend. It’s easy to conceive and appreciate how calculated and thoughtful you must be to safely execute a backbend like Wheel, for example. Folding forward, however, presents opportunities to be just as deliberate. Matt compares the approach to a forward fold as almost the “reversal of a backbend.” If you’ve practiced with Matt before, then you’ll be familiar with the concept of bowing the spine (lifting the belly in and up while flaring the ribcage forward) in order to reduce spinal compression by creating increased length between each vertebra.

A similar approach is taken in a forward fold. In this case, it’s important to be aware of finding more of an anterior tilt of your pelvis—this may require sitting up on blankets—and then drawing the mid-section back to find more flexion of the spine. There is much more involved in the approach, but reversing a backbend is probably one of the most accessible visuals.

WATCH THE VIDEO

HIP FLEXOR STRENGTH: ACCESS DEEPER FORWARD FOLDS

SPINAL FLEXION & DISC INJURIES

It’s extremely important to note that spinal flexion is not advisable if you’re experiencing any disc injuries—a herniated disc, for example. Aggravating this condition with spinal flexion may cause further compression of the nerves or spinal cord, causing more pain and/or dysfunction. When you practice with Matt, however, you’ll learn very quickly that there are always ways and opportunities to transform the experience in your body. Focusing on hip flexor strength for deeper forward folds might be the only aspect you work on, if that is all that’s possible in your body at a given time.

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

LEARN MORE!

THE ROLE OF THE HIP FLEXORS

Focusing on hip flexor strength for deeper forward folds is integral to your practice because it both informs the articulation of the pelvis and helps increase flexibility in the hamstrings. This happens via a technique called reciprocal inhibition: activating the muscles that oppose the muscles that are stretching. Yes, hamstring flexibility is necessary, but it can be challenging, and if that is an area of tension for you, it can be extremely vulnerable to injury.

In today’s video, Matt demonstrates (from an Ardha Uttanasana, or Halfway Lift, position) that when you push your heels out (causing internal rotation of the upper thighs) and lift up through your sit bones, you will activate the tensor fasciae latae (TFL) muscle. In addition, Matt explains that if you lift your kneecaps up, it will also activate the rectus femoris, a quadricep muscle that is also a hip flexor. A bonus effort is to pull your big toes towards one another to activate the pectineus, a deep adductor muscle; as mentioned, it will support bringing the pelvis into anterior tilt. Activating these muscle groups while the hamstrings are lengthening is in fact reciprocal inhibition. These steps offer an essential foundation to help you intelligently move into a forward fold, safely and deeply.

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THE FINAL STEPS

Once you’ve implemented the above steps, and if spinal flexion is a safe shape for you to explore, following these next steps will offer deeper access:

Bow forward
Lean more into your fingers and toes
Pull your front ribs back to round the spine and create more spinal flexion (with a focus on the thoracic region)
Think about the back of your skull reaching towards the ground
Lean more into your toes and fingers once again to support your balance
Pull your front ribs in and look towards your belly button

Finally, stay there to breathe and enjoy the new sensations and patterns you’re creating for your body and your nervous system.

Working on hip flexor strength for deeper forward folds will actually offer a gateway to a vast number of other yoga postures. You can continue to explore the possibilities in Matt’s current Twist & Folds immersion.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Mobility Immersion