Bird Of Paradise

by | Oct 2, 2024 | Main Page Display

Bird of Paradise

Svarga Dvijasana

BIRD OF PARADISE

In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be cognizant of is how we are slowly building it from the ground up. Beyond going slowly, it’s very much about the techniques we implement for safe execution, from the feet all the way up into the hips and shoulders. 

Another integral part of our yoga practice is the embodiment of vairagya. As much as we place effort and consistency into the techniques as we move towards Bird of Paradise, we must still remain laser focused on the detachment from the results. It’s the process and journey of learning that teaches us the most. Let’s explore the technique process Matt teaches to nurture our practice as a whole.

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BOUND SIDE-ANGLE VARIATIONS

The Traditional Variation

One of the most alluring things about this setup is that the internal rotation actually initiates the access to the bind. With the torso low to the ground, internally rotating the shoulder is what allows the lower arm to have more freedom to move. This movement helps us find the bind or the clasp. From there, we can scoop the tailbone under while moving slowly into a backbend and then gradually implementing the external rotation in the shoulders that is required to open the chest.

Bound Side-Angle Standing at the Wall     

Even though this variation is on one leg, we’re still minimizing the balance element. Using the articulations from the previous variation, we are more mindful of the forward force from the hip of the standing leg. It’s common to thrust it forward, but we actually need to pull it back.

 

WATCH THE VIDEO

BIRD OF PARADISE: BEND, BIND & BALANCE

GET A LITTLE CLOSER

Now we start to consider how to prepare for more balance in Bird of Paradise. In the video, Matt begins at the wall in the Bound Side-Angle variation. This time, we gradually take the bottom foot closer to the wall. This creates more stability for us to balance on the standing leg. Next, we lean away from the wall and begin to point the toes of the top foot, which also shifts our stance to become more upright. This may also reveal any pressure or punching forward of the shoulders, in particular the shoulder that is in front of the top leg.

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GET UP FROM A CHAIR

If we are feeling the urge to force ourselves into the shape, this is where we can back off and explore other options for entry.  

Bending at the hips while placing the top leg on a chair can help us to work on the connection of the shoulder and the inner knee. It’s imperative to bring them close together, but doing so requires a generous amount of hip opening.  Picking the leg up from the height of the chair may provide increased accessibility.  

For better balance, bending the knee of the standing leg can increase stability.

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KEEP IT TIGHT

Part of negotiating the dance between the balance and the bind is deciding where to place our focus and attention. Do we need to work on hip mobility more than shoulder mobility? Is it the other way around? Maybe it’s both? Any given practice can reveal what we actually need, so it’s important to stay in tune with what our bodies are telling us. 

No matter what, deep hip flexion is required so that we keep it tight between the top leg and the shoulder that’s on the same side.  

In the video, we see that the shoulder is pulled down into more internal rotation. We need the opposite action if we sacrifice the tight closure just to be able to extend the top leg.  

If we slowly work on where to bend, we can then bind and ultimately balance, one step at a time.

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Video Extracted From: Shoulder Mobility Immersion

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Virasana

by | Aug 28, 2024 | Main Page Display

Virasana

Hip Extension

VIRASANA

For some of us, postures like Virasana and Lotus can be uncomfortable or even painful for the knees, so we avoid them altogether. Depending on what we’re dealing with, this may be the best decision. If there is room for safe exploration, however, Matt provides intentional education on how to reduce pain in the knee joints and how to strengthen the surrounding tissues. Developing the ability to close the angle of the knee joint can be helpful in this endeavour.

Matt shows us a couple of ways to approach this:

        1.  Get stronger hamstrings to close the knee joint more tightly 

             (puts the least amount of strain on the knees in Lotus)

       2.  Stretch the quadriceps

             (strengthen first to warm them up and then stretch to create increased range of motion)

In today’s video, Matt demonstrates via Virasana variations how these actions can be implemented to move towards Lotus.

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ACTIVATE YOUR QUADRICEPS

It’s not uncommon to have a love-hate relationship with lunges, and this drill can be added to the list. There’s no denying that they get the job done when it comes to quadricep activation in preparation for Virasana and Lotus. As we’ve learned from practicing with Matt, it’s “strength before stretch,” and in the video, we see the strength portion. 

We start off in a low-lunge position with the top of the back foot pressing into the floor. As we press up into the lunge, we can negotiate the amount of load we want to place on the quadriceps.

If we need less weight on the back leg, we can lean our weight into our hands, which are resting on the front thigh for added support. If we want to load the quads, then keeping the weight more toward the middle of the posture will provide more intensity for the quadriceps.

WATCH THE VIDEO

VIRASANA: PREPARATION THAT LEADS TO LOTUS

SUPPORTED VIRASANA

Finding ways to support the execution of Virasana is imperative when we have concerns about injury or discomfort, particularly in the knees. When exploration is possible, Matt provides options for us to worry less about the knees.

Placing blocks underneath the buttocks in Virasana can be a supportive option, but we can go further. Matt shows us an opportunity to be a more active participant in transforming our experience.

He demonstrates sitting up on blocks in a forward position while actively lifting one heel up towards the buttocks. This movement will activate the hamstrings on that side. Next, we can remove a block and check in with the sensations in the knee joints by gently pulling each knee slightly upward. There may be a shift in sensation—hopefully the reduction of any pulling on the patella tendon. 

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EXPLORE THESE VARIATIONS

Ardha Virasana

This may be considered a more accessible option; however, Matt warns that when we bow forward, this is where we might experience more pressure in the knees. Again, applying actions to generate strength can decrease pain. Part of the action described in the video is to press the knee down on the “Virasana side” of the pose, or lifting the heel towards the buttocks as we learned in the “supported Virasana” variation.

Half Virasana / Half Siddhasana

Here is where we move more toward what may become Lotus Pose.  

One of the key actions is to pull the knee out wide on the “Siddhasana side” of the posture. Of course, blocks can continue to support, along with the strengthening actions Matt offers in the video to cultivate integrity around the knee joint.

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SAFE ROUTE TO LOTUS

Working on the shapes we create in Virasana and Lotus are valuable, but we find the richness in the cumulative actions we take to strengthen all areas of the hips in order to eventually stretch more fully into these poses. This means that executing variations like Half Lotus / Half Virasana and finding the articulations within them will ultimately support our ability to find our fullest potential.

One of the articulations that is highlighted in the video is the dorsiflexion of the ankle on the “Lotus” side of the posture. This creates a lock and and more evenly distributes the energy from the knee toward the ankle.

The variations we explore in Virasana are both a roadmap toward postures like Lotus and an investigation of our body’s current and potential capabilities.  

Matt’s upcoming Chromatic Global Training will support your continued studies of safe explorations in your yoga practice.

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Article by Trish Curling

Video Extracted From: Breath of Fire 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
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Titibhasana Techniques

by | May 2, 2024 | Main Page Display

Titibhasana Techniques

firefly pose

TITIBHASANA TECHNIQUES

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

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STRADDLE VARIATIONS

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

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

Straddle A

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

Straddle B

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

WATCH THE VIDEO

TITIBHASANA TECHNIQUES: 6 WAYS TO ACCESS THIS ARM BALANCE

MIMIC THE SHAPE

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

Turtle Pose

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

Standing Variations

Option 1

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

Option 2

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

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GO FOR BALANCE

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

Half Titibhasana

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

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

Titibhasana

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

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A TEACHER’S PERSPECTIVE

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

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

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

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

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Article by Trish Curling

Videos Extracted From: Flow & Fly Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

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read more
All Videos

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Lotus Foundations

by | Mar 28, 2024 | Main Page Display

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.

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  • 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
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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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  • 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!

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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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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  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
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  • Transformative tools: theming, dharma talks, satsang
LEARN MORE!

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
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  • 20 hours toward Chromatic Yoga Certification and 300 Hour
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Tuck Jumps

Tuck Jumps

Tuck JumpsHandstandTUCK JUMPS Without a doubt, tuck jumps are a confidence booster when it comes to preparing for handstands.  When we go through the course of preparation, it’s not the first step, but it’s definitely a way of identifying where strength and...

read more
Counter Rotations

Counter Rotations

Counter RotationsStabilityCOUNTER ROTATIONS The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning how our bodies move. When we begin to explore counter rotations, this layer might feel confusing or even...

read more
Bird Of Paradise

Bird Of Paradise

Bird of ParadiseSvarga DvijasanaBIRD OF PARADISE In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be...

read more
A Tree Pose Treatment

A Tree Pose Treatment

A Tree Pose TreatmentVrksasanaA TREE POSE TREATMENT Tree Pose may appear to be a posture we can just “jump into” because of its “accessibility” from anywhere we might be standing, but it definitely requires more refinement than we might think. A treatment to revive...

read more
Practice Peacock Pose

Practice Peacock Pose

Practice Peacock PoseMayurasanaPRACTICE PEACOCK POSE We go to our yoga practice for many different reasons at any given time. In our asana practice, we are sometimes seeking softness and ease. At other times, we might be striving for vigour and strength. Peacock Pose...

read more
Eka Pada Koundinyasana I

Eka Pada Koundinyasana I

Eka Pada Koundinyasana IArm BalanceEKA PADA KOUNDINYASANA I If Side Crow is already part of our practice, then Eka Pada Koundinyasana I is like adding on another layer to that posture, because they are quite similar. The added layer is that we extend the top leg...

read more
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Hips and Eka Pada Galavasana

by | Mar 21, 2024 | Main Page Display

Hips and Eka Pada Galavasana

flying pigeon

HIPS AND EKA PADA GALAVASANA

Depending on where we are in our asana practice journey, arm balances may feel a little overwhelming. It can be difficult to know where to start. Instead of thinking about the final destination, we can benefit from implementing techniques and drills that will support actual transformation and the development of strength, flexibility, and mobility. When it comes to a posture like Eka Pada Galavasana (Flying Pigeon), the spotlight is on our hips. Safely executing the posture requires deep hip opening, which itself requires great care and preparation. Incorporating the techniques Matt teaches in today’s video is the perfect start. However, beyond incorporating the techniques, it’s about HOW we implement them.

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  • Postural focus: Flying Pigeon and Lotus Pose
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“PUSH AND SUSTAIN”

One of the most impactful statements Matt makes in the full class is “Push and sustain, don’t push and forget.” When he says this, he’s actually referring to a glute activation technique, but his words can be applied generally to how we approach the techniques from today’s video.  

Sometimes we receive cues in a given posture or drill, but we then so easily revert back to what our bodies are used to, something that feels less “strange” or challenging in our bodies.

Eka Pada Galavasana requires hip strength to lock in the open position of the hip in the front leg and the lift from the glutes in the extended back leg. In the breakdown of each posture and technique, we’ll see the importance of finding and sustaining specific activations to increase strength.

WATCH THE VIDEO

HIPS AND GALAVASANA: TECHNIQUES TO UNLOCK THIS ARM BALANCE

GETTING THE HIP FLEXORS ACTIVE

The Lizard Pose variation and techniques Matt offers today are a great way to start the process of activating the muscles of the hips (more specifically, the hip flexors). This is particularly important in the first variation of Eka Pada Galavasana, where Matt demonstrates the “hugging in” of the back leg. We also learn how to “push and sustain” here. The technique that promotes both strength and flexibility is a facilitated stretch, that is, the activation of the muscles we are stretching. In the first variation of Lizard Pose, we use a facilitated stretch to activate the hip flexors by pressing the back knee down and forward. Sustaining the pull forward is the key to the effectiveness of this technique. When this happens, the muscle will release its tension and feel safe to lengthen while simultaneously strengthening. This will help with the hip flexion of the back leg. If we want to extend the back leg in Eka Pada Galavasana, lifting the back leg in Lizard while pulling the ball of the foot forward will also ignite our quadricep muscles. Activating the quadriceps will support the strength of extending the back leg. 

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PRACTICE THE HOOK

Opening our hips is paramount to practicing another important piece of the puzzle: hooking the front foot as high as possible above the triceps on the arm.

With the help of blocks, Matt sets up a Pigeon Pose variation. The blocks are stacked, creating enough height so that we can mimic the “hook” required to keep the foot in place. What actions are needed for this hook? In the ankle, we must dorsiflex and then layer on eversion of the ankle. The height of the block also supports the positioning (flexion) required in the hips.

While all this is happening, we are still encouraging the facilitated stretch of the hip flexors in the back leg.  

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EKA PADA GALAVASANA VARIATIONS

The final preparations for the hips take place while we are practicing the Eka Pada Galavasana variations Matt teaches in the clip. Importance is still placed on activating the front hip while it is in deep external rotation. When setting up for the arm balance, we do this by pressing the shin down into our arms and pulling the back leg forward (facilitated stretch). As we set up the pelvic tilts and the placement of the front leg on the arms, we move towards one of the other extremely important pieces of an arm balance: leaning our body weight forward. Without getting the leg or shin in the right spot, however, we won’t be able to lean forward enough to find our balance.

In his upcoming workshop, Hip Release, Matt shares more insights into creating the required integrity in the hips for other arm balances. 

Register to learn more techniques and tips for your toolkit!

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: Blissful Hips 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
TELL ME MORE!

Continue Learning

Tuck Jumps

Tuck Jumps

Tuck JumpsHandstandTUCK JUMPS Without a doubt, tuck jumps are a confidence booster when it comes to preparing for handstands.  When we go through the course of preparation, it’s not the first step, but it’s definitely a way of identifying where strength and...

read more
Counter Rotations

Counter Rotations

Counter RotationsStabilityCOUNTER ROTATIONS The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning how our bodies move. When we begin to explore counter rotations, this layer might feel confusing or even...

read more
Bird Of Paradise

Bird Of Paradise

Bird of ParadiseSvarga DvijasanaBIRD OF PARADISE In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be...

read more
A Tree Pose Treatment

A Tree Pose Treatment

A Tree Pose TreatmentVrksasanaA TREE POSE TREATMENT Tree Pose may appear to be a posture we can just “jump into” because of its “accessibility” from anywhere we might be standing, but it definitely requires more refinement than we might think. A treatment to revive...

read more
Practice Peacock Pose

Practice Peacock Pose

Practice Peacock PoseMayurasanaPRACTICE PEACOCK POSE We go to our yoga practice for many different reasons at any given time. In our asana practice, we are sometimes seeking softness and ease. At other times, we might be striving for vigour and strength. Peacock Pose...

read more
Eka Pada Koundinyasana I

Eka Pada Koundinyasana I

Eka Pada Koundinyasana IArm BalanceEKA PADA KOUNDINYASANA I If Side Crow is already part of our practice, then Eka Pada Koundinyasana I is like adding on another layer to that posture, because they are quite similar. The added layer is that we extend the top leg...

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

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