Tight Hips

Tight Hips

HIP MOBILITY

TIGHT HIPS

When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the pelvis. While it’s common to try and stretch them out, Matt introduces a smarter approach: activate them while stretching (a technique known as a Facilitated Stretch). This technique brings stability to the hip joint, which in turn reduces strain elsewhere in the body. Why does that matter? Because tight hips can lead to issues in the joints above or below—most notably, the knees and the lower back. If the hip doesn’t move as it should, the knee or spine may compensate by moving too much. This extra movement increases friction, and friction often leads to pain. So to protect the knees and lower back, we don’t just stretch the hips, we strengthen and activate as we open them.

chromatic yoga 15 hour immersion

ALIGNED VINYASA

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  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
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  • Non-dogmatic, Anatomy informed Alignment
  • The Perfect Blend of Knowledge and Practice
  • A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but No One Teaches
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  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

WHERE WE FIND THE PAIN

The body is a chain of interconnected parts, and pain doesn’t always show up where the problem begins. With tight hips, discomfort often surfaces in neighboring areas—the knees or the lower back—because they’re forced to do extra work. Matt teaches that when the hips lack mobility, the joints above and below take on the burden, resulting in excessive movement. That movement increases friction, and over time, friction is what creates pain. The lower back may start to compensate with excessive arching or twisting, while the knees may absorb force that should have been dispersed by the hips. By addressing the root of the restriction, unlocking and stabilizing the hips—we can reduce unnecessary motion in these vulnerable areas. The key is understanding that pain doesn’t always mean injury where it hurts. Instead, it often signals compensation patterns that stem from unresolved tension elsewhere. The journey toward ease begins where we’re stuck, not necessarily where we’re sore.

WATCH THE VIDEO

TIGHT HIPS: 5 POSTURES TO UNLOCK, UNLEASH & RELEASE

ACTIVATION OF MUSCLES

To create real, sustainable mobility, especially when working with tight hips—passive stretching alone often isn’t enough. Instead, activating the muscles while they are being stretched can lead to far greater flexibility and control. This approach taps into the body’s neuromuscular system, specifically the Golgi tendon organ (GTO)—a sensory receptor located where muscle meets tendon. The GTO monitors tension in the muscle and sends signals to the brain about the level of strain. When we actively contract a muscle during a stretch, the GTO responds by telling the brain that the muscle is under control and not at risk. In turn, the brain allows the muscle to release more deeply, giving us a wider, safer range of motion. This type of muscle activation not only improves flexibility but also teaches the body how to maintain strength and support through a greater range—making it ideal for addressing tight hips with both precision and purpose.

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

TARGET THE ADDUCTORS

In today’s video, Matt shares five powerful postures to release tight hips by targeting the often-overlooked adductors—the inner thigh muscles essential for both stability and mobility. Across Lizard Pose, Warrior II, Side Angle, Skandasana, and a posture between Upavistha Konasana and Samakonasana, the unifying action is isometrically drawing the legs toward each other.  Each pose, however, includes one signature cue to unlock the deepest benefit. In Lizard, hugging the front knee into the shoulder and pushing the front heel down helps to heighten the hips—a sign of proper activation. In Warrior II, Matt cues a subtle sit-back before pulling the feet in, which softens the inner thighs. Side Angle adds knee-to-arm pressure for more adductor engagement. In Skandasana, dorsiflexing the foot and dragging the heel inward (as if towards the midline) lights up the inner thigh.  In the final pose, Matt emphasizes tipping the pelvis forward before hitting our full stretch, so activation leads the way.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

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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

FROM TECHNIQUE TO FREEDOM

When working with tight hips, it’s easy to assume that stretching alone will bring relief—but as we’ve explored in Matt’s teachings, it’s the intentional techniques that truly create change. From targeting the adductors to activating muscles during stretching, these methods help develop strength, control, and lasting mobility. Overtime, as these techniques become ingrained in our movement patterns, we no longer need to focus on every micro-adjustment. Instead, we begin to move with greater ease and confidence, even in postures that once felt out of reach. The result is a genuine sense of freedom in the body—not just more flexibility, but a deeper understanding of how to move well. If you’re ready to explore this approach further, Matt’s May online immersion, Aligned Vinyasa, offers 10 guided classes designed to build this connection between technique and flow, helping you move smarter, safer, and more freely in every 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

Video Extracted From: Revelation 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

Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

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Conquering Compass Pose

Conquering Compass Pose

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Leg Over Head Pose

Leg Over Head Pose

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Spanda In Backbends

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read more

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

Conquering Compass Pose

Conquering Compass Pose

SURYA YANTRASANA

CONQUERING COMPASS POSE

Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from engaging both the internal and external obliques on the same side of the body, creating lateral flexion (side bending) that allows the opposite side to expand and lengthen. Rather than passively falling into the shape, we use strategic contraction to unlock mobility. In Compass Pose, the lifted, lengthened side of the body isn’t just stretching—it’s actively lifting, a movement Matt describes as a coordinated effort between several muscle groups. This action doesn’t always come intuitively, so working in different planes of movement helps develop the body awareness needed to balance stability with flexibility. Through this approach, we shift from simply “achieving” the pose to exploring it with strength, control, and intention.

chromatic yoga 15 hour immersion

SPANDA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Spanda: The Divine Pulse Between Expansion and Contraction
  • Strong and Long Held Postures with Pristine Technique
  • Vinyasa Flows Between Holds to Raise the Heart Rate
  • Expect a Cardiovascular Workout
  • The Dance Between Strength and Flexibility, Alignment and Movement
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

PRACTICE IN DIFFERENT PLANES

To better understand and access Compass Pose, Matt encourages us to practice the key actions in different planes of movement. When a posture is flipped in relation to gravity, its complexity shifts—sometimes making it easier, other times more challenging. In Compass Pose, the body is oriented with the head up and bottom down, making balance relatively manageable, but the flexibility demands, along with deep hip flexion of the lengthened leg are intense. By laterally tilting the pelvis, the lifted leg draws closer to the body, reducing strain and improving alignment. Exploring the pose in different orientations allows us to better isolate actions like lateral spinal flexion and pelvic movement. Matt begins with a more advanced variation that includes a balance challenge, activating the hip flexors in a way that builds both strength and coordination. These preparatory drills pave the way for more ease, control, and integration when approaching the full expression of Compass Pose.

WATCH THE VIDEO

CONQUERING COMPASS POSE: A JOURNEY OF STABILITY OF OPENNESS

YOGA TOE LOCK PREPARATION

In the first variation of Utthita Hasta Padangusthasana B (Yoga Toe Lock) that Matt demonstrates, the focus is on building hip flexor strength in the lifted leg while maintaining balance. Once stability is established, he introduces the element of lateral flexion, guiding the spine into a side bend that mirrors one of the key components of Compass Pose. Although the added challenge of balancing makes this variation more complex, it offers a powerful way to develop control and precision. This posture becomes a preview of Compass Pose—not identical in shape, but similar in intention. While the lifted leg doesn’t come quite as close to the torso, the emphasis remains on the lift and length of the open side of the body. Through this drill, we begin to sense the shape and effort required in Compass Pose, laying the groundwork for a more confident and connected approach.

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

JANU SIRSASANA PRACTICE

Unlike the Yoga Toe Lock variation, practicing Janu Sirsasana removes the challenge of balance and allows us to take the lengthened leg closer to the torso, essentially flipping Compass Pose onto its side. This grounded version provides more stability, making it easier to explore the key components of the posture without worrying about falling out. However, Matt reminds us that stability can also lead to passivity if we let gravity do all the work. Instead, we’re encouraged to move with intention, maintaining awareness of both compression and expansion along the sides of the body—an essential concept in conquering Compass Pose. As Matt progresses through deeper variations, he reintroduces the tilt of the pelvis, while also highlighting how we can press into the floor with the bottom arm to gain leverage and create lateral spinal flexion. This posture becomes a valuable tool for refining the strength and alignment needed for Compass 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

THE MAIN EVENT

In the final demonstration, Matt guides us through a clear, step-by-step journey into Compass Pose, beginning with the left leg lengthened. We start by bringing the left arm inside the leg and shifting onto the right hip, then lifting the heel and hiking the leg up. The right hand grabs the foot, and we internally rotate the left leg while keeping the right shoulder hugging into the socket for support. As we increase the internal rotation of the hip and lift the right thigh, we work toward straightening the left leg, with the option to rotate the torso back and let the left hip drop. 

In Chromatic teachings, we are reminded that we don’t have to reach the final shape. We may pause at step one or two, and that’s enough. The true essence of conquering Compass Pose lies in showing up with curiosity, moving with intention, and embracing each part of the journey as a place of strength, learning, and growth.

Follow this journey by registering for Matt’s current 10 class online Spanda Immersion

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: Spanda 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

Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
Conquering Compass Pose

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

read more
Leg Over Head Pose

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

read more
Spanda In Backbends

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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.

Leg Over Head Pose

Leg Over Head Pose

EKA PADA SIRSASANA

LEG OVER HEAD POSE

Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as unattainable, relentlessly chasing the goal, or embracing the process while acknowledging the unknown outcome. Human nature often leads us toward the first two responses—either shutting down or overcommitting. However, a more mindful approach invites us to explore the journey with curiosity and patience. Rather than seeing the pose as something to “achieve,” we can shift our focus to the steps, techniques, and awareness that build toward it. Even if we never experience the full expression, the strength, mobility, and discipline we cultivate along the way become their own reward. In today’s video, Matt shares two key actions to help us physically and mentally reframe our approach to Leg Over Head Pose.

chromatic yoga 15 hour immersion

SPANDA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Spanda: The Divine Pulse Between Expansion and Contraction
  • Strong and Long Held Postures with Pristine Technique
  • Vinyasa Flows Between Holds to Raise the Heart Rate
  • Expect a Cardiovascular Workout
  • The Dance Between Strength and Flexibility, Alignment and Movement
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

PREPARE WITH A BLOCK

A strong, mindful preparation makes all the difference when working toward deep postures like Leg Over Head Pose. Matt introduces a lizard-like variation that uses a block under the front foot to help create space and refine alignment. By adding height, the block allows for better positioning of the head and shoulder beneath the hamstring while emphasizing the importance of muscle engagement before deepening flexibility. It’s tempting to rely purely on passive stretching, but overextending the hamstrings can cause instability or strain. Instead, Matt cues us to tuck under through the buttocks of the front leg by pressing the front heel into the block. This action engages the inner thighs and stabilizes the hips, sending a signal to the nervous system that it is safe to stretch. This balance between contraction and release follows the principle of Spanda—the rhythmic pulse between effort and ease that allows the body to expand with integrity.

WATCH THE VIDEO

LEG OVER HEAD POSE: 2 ACTIONS FOR DEEPER HIP OPENING

OUT & UP

The key to unlocking greater depth in Leg Over Head Pose lies in Matt’s two main actions: “out and up.” This refers to the widening of the sit bones and the anterior tilt of the pelvis. When leading with the left leg, the left hip moves out and then up, creating space for the torso to fold and the leg to eventually settle behind the head. This precise engagement prevents unnecessary compression and allows the movement to feel more natural. When Matt demonstrates these actions with a chair, we see how the posture shifts from a deep lunge toward something resembling Side Angle Pose, but with multiple levels of entry. The torso can remain more upright at first and gradually lower as the hamstrings, adductors, and hip flexors strengthen and release. This mindful, step-by-step approach allows us to develop the necessary mobility without forcing the shape.

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

PUT IT INTO PRACTICE

Building upon these actions, Matt demonstrates the next step in a “humble warrior-like” shape, where the hips continue to move out and up while the torso drops further under the front leg. This variation further refines the balance between stability and mobility, contraction and expansion—an embodiment of Spanda. The option to place a block under the front foot remains, but the key here is to maintain enough bend in the front knee to prevent overstretching the hamstring. The intention is not just to reach the final pose, but to develop strength and awareness in each stage of the journey. By working through these layers with patience, we gradually unlock new possibilities in the body. Expansion in yoga, much like in life, doesn’t happen through force but through attuned effort and mindful progression.

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

FROM PROCESS TO POTENTIAL

Progress in yoga is never about a fixed final outcome—it’s an ongoing exploration of our potential as it evolves over time. The pursuit of Leg Over Head Pose reflects this principle. If we once believed it was impossible, consistent practice may shift that perception. If we were chasing it with intensity, we might learn to slow down and refine what’s missing. Just as Spanda reminds us that movement exists in a cycle of expansion and contraction, our approach to postures should embrace both challenge and patience. The real transformation happens when we immerse ourselves in the process, rather than fixating on the destination. Whether or not we ever take the leg behind the head, the discipline, resilience, and self-awareness gained through the journey become the true measure of success. By practicing with this mindset, we expand beyond physical flexibility into a deeper understanding of ourselves.

Take the step to move closer to your potential by registering for Matt’s current 10 class online Spanda Immersion

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: Spanda 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

Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
Conquering Compass Pose

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

read more
Leg Over Head Pose

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

read more
Spanda In Backbends

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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.

Reduce Hip Injuries

Reduce Hip Injuries

mobility

REDUCE HIP INJURIES

The hip joint carries a great deal of responsibility.  It supports many of our key movements in our daily lives.  With all of its responsibility and involvement with how we move, it can act as a protector, while still being vulnerable to injury.  Now, there’s no way to prevent injury, it’s inevitable. We’re susceptible to injury if we’re extremely active, but this is also true if we tend to be more sedentary.  This is why mobility is important.  Robust hip mobility and range of motion help to maintain the health of the muscles that surround the pelvis and the hip joint.  This means it’s imperative that we engage in drills and exercises that promote hip mobility.   If we’re fortunate enough to engage in these movements, we can strengthen these areas, which may help to reduce hip injuries.

chromatic yoga 15 hour immersion

THERAPEUTIC'S

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
  • Highly informative and educational classes for both practitioners and teachers.
  • Each class includes warm ups, sun salutations, standing postures and cool down
  • How to use props to modify or enhance benefits of each asana.
  • Technique, biomechanics, and alignment at the forefront
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Improve strength, balance, flexibility, and proprioception
  • Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
  • Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
  • Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

WHAT IS HIP MOBILITY?

Hip mobility is typically described as how well we can move the hip joints in multiple directions.  When we practice with Matt, we get a more comprehensive definition. He describes it as more than just flexibility.  It’s the harmonious balance between strength and movement control. It involves the muscles surrounding the pelvis and hip joints working together to support functional movement. Mobility is the ability not only to create movement but also to stabilize and prevent unnecessary motion. In yoga, this comes to life in static postures where we can practice contracting and engaging specific muscles, while also developing the ability to release those contractions when needed. By focusing on both strength and flexibility, we cultivate a more functional range of motion in the hips, enhancing stability and fluidity in our practice and daily life.  When we understand this, we can see how we can help to reduce hip injuries.

WATCH THE VIDEO

REDUCE HIP INJURIES: 5 DRILLS TO INCREASE STABILITY & STRENGTH

INNER THIGH BLOCK DRILLS

Although there are numerous muscles to consider when it comes to reducing hip injuries, today’s clip focuses on what we can do to strengthen the adductors.  

Standing Inner Thigh Drill

This first drill helps us to recognize the activation sensation of the adductors, while also easing us into building strength.  The block is placed between the shins.  While internally rotating the thighs, we squeeze the block between the legs.  We then alternate between lifting one leg at a time.

Two Blocks At The Wall

In this drill, we place two blocks between the shin or thigh and a wall, far enough that we’re not leaning on the wall but close enough for our thigh to touch the block. Next, we squeeze the leg across the midline to press the block into the wall, activating the adductors, including the pectineus, which also functions as a hip flexor. In the video, Matt also demonstrates how we can increase the intensity of this drill.  

Bend & Extend

Similar to the last drill we set up in the same position, this time with one block.  Different from the last drill, movement occurs by bending and straightening at the knee.

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

INSIDE PLANK

This drill is called “Inside Plank” because of the focus on the inner thighs.  It’s a powerful way to activate the adductors while building hip stability, which is essential when it comes to the desire to reduce hip injuries.   

In this drill, we start by pressing the sole of your back foot firmly into the ground; this action will naturally lift our hips higher, engaging the adductors to create the movement. We attempt to keep our pelvis close to a 90-degree position to maintain proper alignment and maximize muscle activation while lifting and lowering the bottom leg. For added strength and control, Matt demonstrates that we can hold the position briefly before releasing, focusing on maintaining steady engagement throughout. This drill not only strengthens the inner thighs but also improves overall hip functionality.

    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

    STRENGTH OVER FLEXIBILITY

    Unfortunately, it’s not uncommon for the adductors to be excluded from the conversation when it comes to strengthening muscles in our yoga practice.  At closer examination, we do however have many opportunities to strengthen this muscle group.  

    In the last drill which might be referred to as “Standing Leg Slides” We set up in a Warrior II like position with one static foot on the mat and the other on the floor outside of the mat (it’s helpful to wear socks).  Using the adductors, we slide one leg in and out while pressing down through the feet and focusing on squeezing the legs towards one another for adductor activation.  In the video, Matt demonstrates the importance of a modest stance, in order to reduce the chance of putting strain on the knee.

    While we can’t completely avoid injury, incorporating strengthening and stability drills into our routine significantly reduces the risk of hip injuries. Good hip mobility, which encompasses balancing range of motion with control, is key to moving freely and confidently. By improving our ability to both create and stop movement, we build resilience in our hips, protecting them during our yoga practice and everyday movement.

    Matt’s next online immersion Therapeutics will provide us with an extensive toolkit to reduce hip injuries. Register here today.

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

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    Article by Trish Curling

    Video Extracted From: Hip Mobility 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

    Redefine Chaturanga

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    Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

    read more
    Tight Hips

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    Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

    read more
    Retraction Of The Scapula

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    Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

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    Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

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    THE FREE TECHNIQUE PACK

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    Lizard Like You’ve Never Seen It

    Lizard Like You’ve Never Seen It

    utthan pristhasana

    LIZARD LIKE YOU’VE NEVER SEEN IT

    Familiarity in a yoga posture can feel really good.  There’s a comfort in knowing exactly what to do when we get on a mat.  The thing is, we can get caught up in thinking that the more we do a posture, the more progress we’ll make.  We can become quite complacent with what we’re used to doing.  This approach can feel like it’s serving us until we’re confronted with something new.  

    In today’s video, Matt demonstrates 4 variations of Lizard pose like we’ve never seen.  More than the positioning though, we learn the techniques that actually promote transformation.  This transformation comes in the form of increased stability, strength and/or flexibility.

    chromatic yoga 15 hour immersion

    REVELATION

    REGISTRATION NOW OPEN

    • 10 Chromatic Yoga practices with founder Matt Giordano
    • Full-spectrum immersion covering all posture categories
    • Includes twists, folds, hip openers, shoulders, arm balances, and more
    • Improve your body awareness and advance your practice
    • Technique, biomechanics, and alignment at the forefront
    • 12 Continuing Education hours with Yoga Alliance
    • 12 Accredited Hours with the Chromatic School of Yoga
    • Step-by-step instruction for increased accessibility
    • Improve strength, balance, flexibility, and proprioception
    • Appropriate variations and modifications for all levels

    LET’S CALL IT “HUMBLE LIZARD”

    The first Lizard variation is quite unique.  The positioning is actually set up like Humble Warrior.  If you’ve practiced with Matt multiple times, then you might know what I’m about to say next.  Yes, that’s right; we pull the feet towards one another in order to engage the adductors.  Just like in a more “traditional” Lizard pose, the thigh bone of the front leg is externally rotated in the hip socket.  The next muscle engagement happens in the buttocks by driving the front heel down into the mat.  This action is also activating the external rotators to roll the front thigh bone out against the pelvis, which is bowing forward.  The combination of pulling the feet together and pressing the front heel down will work to increase external range of motion over time.

    WATCH THE VIDEO

    LIZARD LIKE YOU’VE NEVER SEEN IT: MASTERFUL TECHNIQUES IN 4 VARIATIONS

    LIZARD SPECIFICS

    In this more “common” Lizard variation, we get an opportunity to implement some additional specifics.  These “specifics” are the catalyst for the larger shifts that happen in our practice.

    A key element we might miss is taking the hips up and back.  Again, this sets up a better positioning for muscle activation.  A tendency here is to drop the hips in the pursuit of flexibility, but if we are seeking increased flexibility, we must train our muscles to activate at any length.  This safety and integrity will eventually develop the flexibility we’re looking for.

    Again we externally rotate the front thigh and send the torso in the opposite direction in order to have more space to get the forearms closer to the mat.  

    Next, turning the toes of the front foot out, while pressing the heel down and dropping the pelvis are all specifics that ignite this Lizard variation.

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    • Yoga Alliance Globally Recognized Certification Program

    “LEANING LIZARD”

    “Leaning Lizard” can be tricky, so taking the alternative Matt offers in the video will be helpful.  Initially he demonstrates that we’re trying to get as deep as getting the armpit down towards the lower shin with the knee out to the side (external rotation once again).  The alternative is coming up away from the forearms and onto the fingertips.  This will reduce the amount of external rotation required, while still allowing us to work into the posture.  

    Ultimately if we’re attempting what Matt demonstrates first, it requires an extreme amount of external rotation, and as he mentions, will be a great preparation for postures like Agnistambhasana and Lotus 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

    BUILD IT UP

    In the last variation we “build it up” literally and figuratively.  We are building upon our execution of technique, strength, and flexibility.  This is done by coming into another variation of Lizard pose with a block underneath the front foot.  It’s possible that we may be more familiar with utilizing a block under the hands or forearms (which is always welcome), but added to the use of the block in this variation is attention to the placement of the back foot.  Again, we are bowing to the inside of the front foot, implementing the external rotation in that upper thigh bone.  The rotation will provide a more powerful stretch to the deep glutes.

    The accumulation of knowledge and implementation of these actions are the building blocks of our practice.  The techniques, combined with the “right” positioning for our bodies at the right time, with consistency, direct us on a path to true transformation.

    Have you tried the “Hips practice” in Matt’s new online immersion Revelation yet?  Don’t miss out on an opportunity to further your education into the hip, but to also personalize your practice with the rich options and techniques Matt provides for your overall 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

    Video Extracted From: Hips & Hamstrings 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

    Redefine Chaturanga

    Redefine Chaturanga

    Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

    read more
    Tight Hips

    Tight Hips

    Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

    read more
    Retraction Of The Scapula

    Retraction Of The Scapula

    Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

    read more
    Conquering Compass Pose

    Conquering Compass Pose

    Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

    read more
    Leg Over Head Pose

    Leg Over Head Pose

    Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

    read more
    Spanda In Backbends

    Spanda In Backbends

    Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

    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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