hip strength Archives

Leg Over Head Pose

by Trisha Curling | Mar 19, 2025 | Main Page Display

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.

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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.

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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.

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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.

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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.

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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...

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...

Bound Half Moon

Bound Half MoonBADDHA ARDHA CHANDRASANABOUND HALF MOON The elements involved in Bound Half Moon are many. There’s a lot at work and more than meets the eye. Our ears, eyes, muscles, and proprioception help us to balance. When it comes to which element carries more...

Sciatic Nerve Pain

Sciatic Nerve Painhip strengthSCIATIC NERVE PAIN The sciatic nerve runs from the lower back through the glutes and down the leg, making it one of the longest nerves in the body. Because of its length, it can easily become irritated or pinched, leading to pain anywhere...

The SI Joint

The SI JointalignmentTHE SI JOINT What is the SI Joint? To understand what it is, we must discuss all that surrounds it. First, the Sacrum is a triangular-like shaped bone that sits between the two sides of the pelvis (the left Ilium and right Ilium). Now each Ilium...

Target The Hip Joint

Target The Hip JointalignmentTARGET THE HIP JOINT Unlike the hip joint, the movement available at the knee is primarily meant for flexion and extension. When we engage in hip opening postures in our yoga practice, there can be a great impact on both the hip and the...

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Sciatic Nerve Pain

by Trisha Curling | Feb 26, 2025 | Main Page Display

Sciatic Nerve Pain

hip strength

SCIATIC NERVE PAIN

The sciatic nerve runs from the lower back through the glutes and down the leg, making it one of the longest nerves in the body. Because of its length, it can easily become irritated or pinched, leading to pain anywhere along its path—whether in the lower back, hip, buttocks, knee, or even the ankle. Sciatica is a common diagnosis when the exact source of pain is unclear, as nerve irritation can sometimes be mistaken for joint or muscle issues. The key to preventing sciatic pain is maintaining the health of the muscles and joints along the nerve’s pathway. By keeping these areas strong, mobile, and balanced, we can reduce compression and irritation, keeping the sciatic nerve happy and pain-free.

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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

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FIND IT FIRST IN CHAIR POSE

One of the most common cues we might hear for Chair pose in a yoga class is to “lengthen your spine”. It’s not often that we might be encouraged to find the natural curve in the spine, but once we implement the cues Matt offers, we quickly begin to understand the benefits. Chair pose and others like it become more than a shape.

When it comes to sciatic nerve pain Matt suggests we find the natural curve of the spine in efforts to support the strengthening of the muscles that surround the nerve. In today’s video, we learn how to execute an isometric contraction within the alignment of the natural curve of the spine, which helps the piriformis to activate the deep rotators of the glute muscles. Matt teaches us that this is a great position so that we don’t experience compression of the nerve.

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SCIATIC NERVE PAIN: FINDING THE NATURAL CURVE OF THE SPINE

CRESCENT POSE

What’s nice about this posture is that the lumbar is typically in a natural curve due to the positioning of the legs. For sciatic nerve pain, Matt shows us how to apply a technique where we can strengthen the muscles of the buttocks of the front leg. For this technique we ever so slightly draw the tailbone down (still maintaining the curve), while pressing the front heel down. This again, ignites the glutes and deep rotators of the hips.

One thing we need to be aware of is that we can too easily fall into the anterior tilt of the pelvis. Yes, this places our body in the position of the natural curve, but it may not be in the “active” position required for support and strength in the lower back. To remedy this, Matt demonstrates a lift though the abdominals and a little extra engagement through the glutes.

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CHECK THE PRIFORMIS

In pigeon pose, we create a deep stretch in the piriformis, as it lengthens in deep hip flexion. However, Matt demonstrates how to re-engage these muscles for more control. He does this by pressing the front knee down and dragging it back, while pulling the back knee towards the front knee. To deepen this engagement, he rises slightly, creating buoyancy in the pose—pulling up out of passive flexibility and contracting the hip muscles. Since the back leg naturally creates a lumbar curve, there’s already a built-in lift. Adding a pulsing movement wakes up the deep glute muscles, training fast-twitch fibers for better stability. This approach transforms pigeon from a passive stretch into a dynamic, strength-building pose. Once again, this is all in support of cultivating a strong, healthy environment to deter the possibility of sciatic nerve pain.

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FROM COMPRESSION TO CONTROL

Sciatic nerve pain can be frustrating and persistent, but through exploration and intentional muscle activation, we can work toward relief and prevention. Instead of passively stretching, Matt’s approach encourages us to engage, stabilize, and strengthen the muscles surrounding the sciatic nerve. From Chair pose to Pigeon, we shift from simply finding shapes to actively supporting our bodies. By maintaining the natural curve of the spine, strengthening the glutes, and creating muscular balance, we reduce the risk of compression and irritation. It’s more about control, resilience, and finding strength within movement. With these tools, we can move with greater ease, keep the sciatic nerve happy, and step onto and off of our mats with more confidence.

There’s still time to register for lifetime access to Matt’s current online immersion called Therapeutics. Dive deeper into the understanding of pain paired with solutions in this 10 class immersion.

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Video Extracted From: Therapeutics Immersion

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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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Leg Over Head Pose

Spanda In Backbends

Bound Half Moon

Sciatic Nerve Pain

The SI Joint

Target The Hip Joint

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Reduce Hip Injuries

by Trisha Curling | Jan 29, 2025 | Main Page Display

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.

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10 Chromatic Yoga practices with founder Matt Giordano
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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

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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.

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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.

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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.

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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.

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Article by Trish Curling

Video Extracted From: Hip Mobility Immersion

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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

Leg Over Head Pose

Spanda In Backbends

Bound Half Moon

Sciatic Nerve Pain

The SI Joint

Target The Hip Joint

All Videos

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Lizard Like You’ve Never Seen It

by Trisha Curling | Dec 5, 2024 | Main Page Display

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.

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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.

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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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“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.

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Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

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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

← See Previous Story See Next Story →

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

Leg Over Head Pose

Spanda In Backbends

Bound Half Moon

Sciatic Nerve Pain

The SI Joint

Target The Hip Joint

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

Janu Sirsasana To Half Lotus

by Trisha Curling | Nov 14, 2024 | Main Page Display

Janu Sirsasana to Half Lotus

Kurmasana

JANU SIRSASANA TO HALF LOTUS

There’s never one single route to a posture we’re exploring. There are individual specifics we always need to consider.

When it comes to hip opening postures like Janu Sirsasana and Half Lotus, we may believe that they are very close in terms of the amount of hip range of motion that is required. This may be true for some people but not for others and comes back to what we’re individually experiencing in our bodies. We may experience tightness or pain in either posture. While there can be a direct connection between hip range of motion and knee pain, there are actions and steps we can take to make access to these postures more available. In today’s video, Matt demonstrates techniques we can implement that reduce hip tightness while increasing hip range of motion.

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FIX FOR KNEE PAIN

Both postures require external rotation of the hip. Yes, Half Lotus will require more, but we can still pay attention to the sensations we feel when setting up in Janu Sirsasana. The first thing we can do in the attempt to alleviate hip pain is to use support from props. The other “fix,” of course, would be to explore other postures that contribute to and develop increased hip range of motion.

In the Janu Sirsasana variations Matt demonstrates in the video, we see that he uses both towels and blocks to prop up either his entire body or the bent knee for support.

As far as other postures go, it’s often about activation of the muscles we’re trying to lengthen.

If we’re exploring Janu Sirsasana, then working intelligently on the variation that helps us practice without pain will be vital in our development towards Lotus Pose.

WATCH THE VIDEO

JANU SIRSASANA TO HALF LOTUS: LESS TIGHTNESS, MORE RANGE

JANU SIRSASANA VARIATION

Matt jumps straight into Janu Sirsasana variations at the beginning of the clip.

He starts us off in a variation with a twist and a bind, which is a deep stretch for the hips. What we need to pay attention to here is both the amount of external rotation and potentially the activation of the muscles that surround the hip joint.

We can give ourselves our own adjustment by using the hand to externally rotate the thigh and/or by pressing the knee down towards the floor for muscle activation.

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STANDING HALF LOTUS

Whether we’re standing or sitting, the same principles apply. It’s never a good idea to force ourselves into a posture! Here are the steps:

Bring the ankle up so that the shin of the lifted leg is parallel to the ground
Use a self-adjustment to externally rotate the hip
Bring the lifted leg out to the side (to help with hip tightness)
Once the heel has been moved towards the belly button, the knee can be lowered down towards the ground

Before lowering completely into an Uttanasana position, Matt offers more variations, in which we get the opportunity to bind the hands.

This standing position might be the direct route to Half Lotus we’re looking for, due to our increased ability to rest the ankle of the bent leg across the standing leg. This can only be achieved when the tightness subsides and more range of motion is realized.

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SUPPORT AND EXECUTE

Taking deliberate action and being very intentional about how we move and combine these two postures will indicate how much hip range of motion we develop.

In the final portion of today’s clip, Matt demonstrates the “baby cradle” movement with the bent leg. This helps us safely guide the bent leg out further, which is one of the vital actions to reduce tightness in the hip.

Whether we opt for the bind variations or not, we are still mindful about how we set the hips in the Half Lotus variation. Using props to support the knee can serve as a reminder to encourage more external rotation. When we do this, we are actively supporting ourselves and providing ourselves with the ability to execute these deep hip-opening postures with more intelligence and ease.

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Article by Trish Curling

Video Extracted From: Hips & Hamstrings Immersion

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