Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

Kurmasana

TURTLE POSE TO TITIBHASANA

Turtle Pose is not tiny by any means.  There is a great deal that goes into its preparation.  At the same time, it’s also an excellent preparatory posture for Titibhasana.  The journey between these two poses is marked by a series of intentional movements and precise adjustments that build the necessary strength, flexibility, and awareness. Each “tiny” action, like a subtle shift in weight, or the activation of muscle guides us to the next step. These incremental triumphs remind us that progress is found in the smallest of details, teaching us to trust the power of tiny, deliberate actions as we evolve from Turtle Pose to the graceful strength of Titibhasana.

chromatic yoga 15 hour immersion

ITALY RETREAT

REGISTRATION NOW OPEN

  • Spa & Yoga Retreat
  • Close to the coast line and beaches
  • 2 spa days included (sauna, hot tub, Turkish bath)
  • Morning and early-evening yoga with Matt
  • Daytime free for adventures or to enjoy Ayurvedic massage and treatments
  • Connect with incredible yogis from around the world!
  • ALL LEVELS and all ages 18-85 appropriate
  • Skillfully guided experience: yoga, meditation, breathwork
  • Biomechanics and inspirational philosophy
  • Welcoming and communal group of yogis!

TURTLE POSE AS PREPARATION

It’s really a “no brainer” that Turtle Pose would be a logical choice to be part of the preparation for Titibhasana.  There’s a definite overlap in regards to the shape that is created.  In the clip, Matt takes us through the steps that help us to get the legs high up on the arms.  He does this by highlighting the internal rotation of the legs.  Now, because Turtle Pose is a deep posture, this may be challenging. Placing blocks underneath the forearms and keeping the knees bent with internal rotation can help us to train the strength of the inner thighs, while also training the ability to access deeper spinal flexion.  Utilizing “tiny” actions can support the ability to transition from one stage to the next.  Being intentional is vital.  Practicing Turtle Pose in another plane will continue to aid us in transitioning from Turtle Pose to Titibhasana.

WATCH THE VIDEO

TURTLE POSE TO TITIBHASANA: TRAINING TINY TRANSITIONS

STANDING TURTLE POSE

Sometimes when we explore postures in a different plane, something seems to just click. We might discover a micro adjustment that may transfer well in the actual shape we’re working towards.  Standing Turtle Pose requires deep hip flexion and actually provides us with an opportunity to sit into more of a squat-like position during the set up, so that we may get the shoulders more deeply under the legs.  This is something that’s not possible in the “traditional” position on the ground, since we can’t go any further than the level of the floor.  What occurs here is the patterning of the strength and flexibility in areas of the body like the erector spinae and hamstring muscles.  This valuable exploration helps establish the required hip and spinal flexion required for both Turtle Pose and Titibhasana.

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

“TINY” TITIBHASANA

Now in “Tiny” Titibhasana, we’re back on the floor with the inability to bend deeply, so the trick here is to “inch the buttocks back” before attempting to go deep into hip and spinal flexion.  

Step by step, Matt takes us through tiny transitions that bring us closer to a deeper turtle pose, that is essentially a “tiny” Titibhasana.

In the video, he starts us off in a narrow straddle position with the elbows placed on the ground inside the knees with a round back to lengthen the back body.  Next, we transition to bent knees with the torso more upright as we pull the rib cage back in an attempt to get the shoulders more inside the knees.  As we come into this position, the squeeze of the knees is very important.  Finally, pulling the elbows back mimics what it’s like to be in Titibhasana.

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 POWER OF ONE SMALL STEP

Transitioning step-by-step from Turtle Pose to Titibhasana builds the foundation for the next, helping us stay mindful of our body’s alignment,  boundaries, and potential all at the same time. Taking the approach of gradual progression minimizes the risk of injury, enhancing control and confidence as we navigate each phase with intentionality. Ultimately, taking it one step at a time empowers us with new self-discovery and growth.

There is still time to grab the last few spots at Matt’s 2025 Italy Retreat.  Take the steps towards maximizing your potential.  Secure your spot here.

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: FLow & Fly Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

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

read more
Full Wheel

Full Wheel

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

read more
Mastering Bakasana

Mastering Bakasana

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

read more
Tuck Jumps

Tuck Jumps

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

read more
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

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.

Hip Opening Without Knee Pain

Hip Opening Without Knee Pain

hip mobility

HIP OPENING WITHOUT KNEE PAIN

“Hip opening” in a yoga class just sounds glorious if we feel confined or constricted in this area of the body and our intention is to transform this experience. The term may not sound glorious, however, if we know that knee pain will accompany hip-opening yoga postures. In this scenario, it can be quite daunting to try to move across the spectrum from having tight to more open hips. On the other hand, if we’re hypermobile in this area, it may also feel a little nerve-wracking to delve into the action of hip opening. The good news, whether we are hypermobile, hypomobile, and/or dealing with knee pain in hip-opening postures, is that we can explore similar techniques when it comes to creating increased range of motion without knee pain.  

In today’s video, Matt provides us with a roadmap to mitigate knee pain in 6 essential hip-opening postures.

chromatic yoga 15 hour immersion

THE POSE FACTORY

WAITLIST NOW OPEN

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

THE IMPORTANCE OF EXTERNAL ROTATION

Nursing knee pain while engaging in our asana practice can be a point of frustration. We may associate it with fear of reinjury or with memories of “what we used to be able to do without pain.” This is why education and exploration are vital—they help reignite possibility. 

When learning about knee pain and its connection to hip-opening postures, we must further comprehend what’s involved with external rotation at the hip. When practicing with Matt and learning the Chromatic way, we quickly find out that such rotation involves much more than just rotating the upper thigh. There are detailed steps that promote both activation and stretch of the muscles that surround the hip, which helps us more safely engage with external rotation and ultimately assists in reducing knee pain. We can apply what we learn in the following postures.

WATCH THE VIDEO

HIP OPENING WITHOUT KNEE PAIN: 6 POSTURES FOR INCREASED RANGE OF MOTION

ACTIVATE WITH INTENTION

One of the best ways to prepare our bodies and increase both flexibility and mobility is to activate/strengthen our muscles. When we do this, we have better control to independently move our joints through a broader spectrum of range of motion. We benefit from having more confidence and power during physical activity. 

Warrior II variation

In the first posture (a variation of Warrior II), we’re strengthening the buttocks and outer hips. Here are some key steps:

  • Pull the feet towards one another
  • Tuck the tail under
  • Push down through the front heel
  • Rotate the toes and shin out slightly while pulling the outer front foot back—this will activate the biceps femoris (external rotator of the knee joint)

Dragonfly variation

This variation includes a specific technique and also targets the biceps femoris, which  closes the knee joint, helping reduce pain in hip-opening postures.

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

DRILL AND STRETCH

Pigeon Pose

Here, we explore a more passive stretch. The trick to getting a little deeper into the stretch (particularly into the piriformis muscle) is to twist and to push the hips back. If knee pain is still present, Matt demonstrates how to further externally rotate the thigh to take the pressure off.

Goddess Pose

This time, we learn a drill to incorporate into our practice.

Once again, pulling the feet towards one another will activate the outer hamstring muscles. Instead of remaining static, we pulse or move side to side in order to engage the muscles while we’re stretching. 

Skandasana

The target here is the adductor muscles, simply to experience the stretch. It’s not about how low we can take the posture. Keep in mind that by the time we reach this point in the practice, our muscles are already prepared for the stretch.

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 ULTIMATE HIP OPENER

If we’re experiencing knee pain in hip-opening postures, Lotus Pose might be the farthest thing from our minds. Once we have incorporated the techniques into the postures discussed, the potential for this posture may become a reality. However, we still approach Lotus safely and in phases.

Preparation I

In a Baddha Konasana position, the cue Matt offers—pulling the knees back and out—is key to getting the proper placement of the foot in Lotus.

Preparation II

Executing these actions, we find out just how much they assist in providing us the ability to stack the feet or to access Half Lotus. The two actions result in the closing of the knee joint. If we are still experiencing knee pain in Half Lotus, turning the calf muscles can help release the strain.

Matt’s next online course, The Pose Factory, is full of these extra gems to help us to foster health in our muscles and support our ability to enjoy postures we may have had to put aside.

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: Hip Release Online Workshop

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

Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

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

read more
Full Wheel

Full Wheel

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

read more
Mastering Bakasana

Mastering Bakasana

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

read more
Tuck Jumps

Tuck Jumps

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

read more
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

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.

Lotus Foundations

Lotus Foundations

padmasana

LOTUS FOUNDATIONS

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

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

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

chromatic yoga 15 hour immersion

HIP RELEASE

2-HOUR LIVESTREAM WORKSHOP!

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

STRENGTHEN THE EXTERNAL ROTATORS

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

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

Variation I

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

Variation II

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

WATCH THE VIDEO

LOTUS FOUNDATIONS: HOW TO MAXIMIZE HIP FLEXIBILITY

TARGET THE HIP FLEXORS

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

Scissor Legs

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

Happy Baby Pose Without Hands

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

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

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.

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

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

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

Article by Trish Curling

Videos Extracted From: Lotus Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

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

Continue Learning

Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

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

read more
Full Wheel

Full Wheel

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

read more
Mastering Bakasana

Mastering Bakasana

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

read more
Tuck Jumps

Tuck Jumps

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

read more
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

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

Hips and Eka Pada Galavasana

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.

chromatic yoga 15 hour immersion

HIP RELEASE

2-HOUR LIVESTREAM WORKSHOP!

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

“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. 

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

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.  

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

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

Continue Learning

Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

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

read more
Full Wheel

Full Wheel

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

read more
Mastering Bakasana

Mastering Bakasana

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

read more
Tuck Jumps

Tuck Jumps

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

read more
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

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.

Pigeon Pose Possibilities

Pigeon Pose Possibilities

Actionable Steps to Refine Your Alignment

kapotasana

PIGEON POSE

The word “possibility” is so powerful—it’s deeply connected to the word “hope.” Possibilities is an even better word because that means there are multiple options, with more opportunities to find what aligns with you. Hearing this in a yoga class can really support your ability to be more at ease; there may just be an option that will assist you in your desired pursuit within a specific practice, which may turn into a favorable experience you weren’t even expecting. In Matt’s classes, you’ll find an abundance of possibilities to completely transform your asana practice in the most positive way. This can be attributed to the fact that he breaks down each posture in great detail. In today’s Pigeon Pose tutorial, you’ll come away with the knowledge of how to make appropriate adjustments for your body in various stages and variations of the posture.

online classes for anatomy of arm balances

ALIGNMENT

JUNE 2023 Immersion

  • 12 Hatha-style practices
  • Transformative and informative experience
  • Alignment and techniques for the most common asana postures
  • Step-by-step, easy-to-follow instruction
  • Improve strength, balance, flexibility, and proprioception
  • Accessible and empowering modifications
  • Appropriate variations a modifications for all levels

$168.00 $138.00

MORE INFORMATION

ANKLE DORSIFLEXION

Pigeon Pose is an excellent hip opener, no doubt about that, but can we even enhance this effect and increase the benefits? There are some alignment cues that can help! For example, Matt directs you towards the articulation of the ankle. You’ll see in today’s video that he instructs you to dorsiflex both feet. You might also be propped up on 2 blocks, one under the front shin and one under the buttock of the front leg, with the front foot hanging just off the block to make room for maximum dorsiflexion. If you take your attention to the back foot, this is where you can increase the stretch in the front hip. It’s the dorsiflexion of the back foot—pressing the ball of the foot down, lifting your hips up, and pulling yourself back—that creates the deeper stretch.

WATCH THE VIDEO

PIGEON POSE POSSIBILITIES: ACTIONABLE STEPS TO REFINE YOUR ALIGNMENT

PIGEON POSE CHAIR VARIATION

Grabbing a chair and incorporating it into your Pigeon Pose practice can really revolutionize your experience. A good place to start might be to sit on the chair and cross one ankle over your knee. Leaning forward in that shape can boost the stretch sensation.

Let’s look at the other possibilities Matt offers. There’s a lot to explore. Other variations with the chair offer options if you need to be higher off of the ground. At the same time, this setup presents opportunities for you to achieve greater range in your hips. By adding blocks in your setup, you can achieve significant range while respecting various progressions. 

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

PELVIC ROTATION FOR DEEPER STRETCH

Even though “getting a deeper stretch” is associated with being the “goal” when it comes to a hip-opening posture like Pigeon Pose, it’s important to be discerning when it comes to what is appropriate for you at a given time. Going into deeper range should only be considered when you can maintain a level of strength and stability in your positioning.

In the last variation, you are shown how to gradually and safely explore the range. As in the first variation, the back toes are curled under and you lift your hips up to more easily manipulate the movement of the pelvis. At this point, you rotate your pelvis towards the midline, which creates more of a twist and that deeper stretch.  

In this and any variation, you can decide how much is appropriate.

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

INCREASED HIP HEALTH

Understanding hip health begins with increased awareness of your body. As previously mentioned, taking your time as you explore alignment and range in each variation can provide you with a lot of feedback. What is presenting itself? Is it hypomobility or hypermobility? 

Healthy hips are made up of strength, mobility, stability, and flexibility. If you tend to be hypermobile, for example, incorporating strength into the ranges you explore can be extremely beneficial. On the other hand, hypomobility doesn’t mean that you neglect strength, which in this case may also be extremely beneficial. The key is to be even more cautious and patient when it comes to increasing stretch sensation and range.

In Matt’s Alignment Immersion, you’ll discover much about Pigeon Pose while building a deeper connection to your body.

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: Alignment Immersion, Splits Immersion & Hip Mobility Immersion

lotus pose online yoga classes

The Teachers' Toolkit

  • Advance your practice
  • Learn masterful teaching techniques
  • Acquire business-building skills
  • Attract the right students
  • Learn about social media, marketing, and business structure
  • Catapult your teaching and career

Continue Learning

Turtle Pose To Titibhasana

Turtle Pose To Titibhasana

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

read more
Full Wheel

Full Wheel

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

read more
Mastering Bakasana

Mastering Bakasana

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

read more
Tuck Jumps

Tuck Jumps

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

read more
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

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.

Pin It on Pinterest