hip strength Archives

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 might believe that they are very close to one another in regard to the amount of hip range of motion that is required. This may be true for some and not for others. This comes back to what we’re individually experiencing in our bodies. There may be a tightness present in both postures and/or pain. There can be a direct connection between hip range of motion and knee pain, but there are actions and steps we can take to bring 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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KNEE PAIN FIX

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

When we examine the Janu Sirsasana variations Matt demonstrates in the video, he uses both towels and blocks to either prop his entire body up or to prop up 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 it’s Janu Sirsasana we’re already exploring, then working intelligently on the variation that helps us to practice without pain will be vital in our development towards lotus pose.

WATCH THE VIDEO

JANU SIRSASANA TO HALF LOTUS: LESS TIGHT, 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 and bind, which is a deep stretch for the hips. What we need to pay attention to here, is the amount of external rotation and also potentially the activation of the muscles that surround the hip joint.

We can begin to achieve how it looks and feels by giving ourselves our own adjustment (using the hand to externally rotate the thigh) and/or 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 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 (this is the action that can really help with kindness).
Once the heel is towards the belly button, the knee can be lowered down towards the ground.

Before lowering completely (into an Uttanasana position) Matt offers more variations where 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 the increased ability to rest the ankle of the bent leg across the standing leg. This can only be achieved when the tightness subsidies and more range of motion is realized.

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SUPPORT & EXECUTE

Taking deliberate action and being very intentional about how we move and/or “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 movement of a “baby cradle” with the bent leg. This helps us to safely guide the bent leg out further (which is one of the vital actions to reduce tightness in the hip).

Now whether we opt for the bind variations or not, we are still mindful about how we set the hips in the half lotus variation. Utilizing 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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Video Extracted From: Hips & Hamstrings Immersion

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Internal Rotation: Strengthen From The Inside Out

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Janu Sirsasana To Half Lotus

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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...

Full Wheel

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Mastering Bakasana

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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. ...

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Virasana

by Trisha Curling | 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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Video Extracted From: Breath of Fire Immersion

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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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Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

Mastering Bakasana

Tuck Jumps

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Hanumanasana Hints

by Trisha Curling | Jul 18, 2024 | Main Page Display

Hanumanasana Hints

splits

HANUMANASANA HINTS

Applying intelligent techniques to a posture like Hanumanasana is crucial—simply hoping for the best is definitely not the way to go! That mindset leaves us vulnerable to injury. Hanumanasana is also the type of pose that can be quite intimidating if we don’t have a lot of experience with it. Go slowly and use the techniques Matt demonstrates in today’s video, which offer a safe path to explore the variations and methods that feel right in our own bodies. The Hanumanasana “hints” provided help us understand what’s required physically. Through the techniques, we gain a grasp of what muscles are being engaged, when to engage them, and when to lean into expansion. Extension and expansion are the nature of the posture, but it is also rooted in stability and strength.

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THE 4 VITAL ACTIONS FOR THE HIPS

There are 4 main actions that help us prepare for Hanumanasana. They help activate the muscles that surround the hips. Strengthening is in fact what will ultimately inform our capacity for increased hip mobility. The actions will also influence what we experience in regard to flexibility in areas like the adductors, abductors, quadriceps, and hamstrings.

Here are the 4 main main actions Matt outlines:

Squeezing in
Expanding out
Rotating in
Rotating out

In the video clip, we see how these actions are applied to the variations and drills.

WATCH THE VIDEO

HANUMANASANA PREPARATION: FOOLPROOF PREPARATION FOR THE HIPS

LIZARD ROTATIONS

The Lizard Pose variation offered today is rich in technique. Matt demonstrates a quadricep activation in the back leg while rotating inward and outward with the front leg. This provides an opportunity to exercise control within these movements. There’s also an element of squeezing in in order to remain balanced, especially if we plantarflex (point) the back foot.

After this strengthening, we move towards stretching and a degree of expansion. This is an example of what was discussed in our recent blog post, Postpone the Stretch Sensation. After training the body to understand that it is safe, through strengthening, we can then be more free to lengthen.

After the Lizard rotations in preparation for Hanumanasana, Matt then opens up the posture by bowing his torso further away from his front leg and then taking hold of his back foot to stretch the quadriceps in the back leg.

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BOLSTER SUPPORT

Now we actually get into the shape of Hanumanasana with the use of props. As always, there are options. Matt demonstrates with a bolster and two blocks; he also mentions that using sturdy chairs in the place of yoga blocks is totally acceptable. This is where the discernment to use what works best for ourselves as individuals is key.

Again, we start with control and contraction. Matt begins by pulling inward—pressing both the heel of the front foot and the back knee or back foot down while pulling them towards one another. He then layers on first an inward rotation of the front thigh to activate the adductor muscles, then he rotates the front thigh outwards to target the back inner thighs, front outer hamstrings, and gluteus muscles. Following these strengthening actions, stretching and lengthening are the next steps.

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THERE’S NO RUSH

Here comes the expansion. In this Hanumanasana drill, we put on socks to slide our feet on a slippery floor.

Although we are experimenting with more depth, it’s imperative that we go slow with the amount of expansion. We know that we remain in control of the freedom in this drill when we can still engage and draw the legs back in towards one another as we alternate on each side. If we are unable to do this, Matt advises that we shorten the distance between the legs. There’s absolutely no rush. This is our opportunity to tap into the more controlled techniques previously explored. This is the foolproof preparation for Hanumanasana.

The waitlist for Matt’s upcoming online course The Pose Factory is open. You won’t want to miss more details about the techniques that unlock postures like Hanumanasana.

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Article by Trish Curling

Video Extracted From: The Splits 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

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

Mastering Bakasana

Tuck Jumps

All Videos

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Lotus Foundations

by Trisha Curling | 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.

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)
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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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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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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.

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

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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

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

Mastering Bakasana

Tuck Jumps

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

Hips and Eka Pada Galavasana

by Trisha Curling | 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.

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

✋ SIGN UP HERE

“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

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

Deepen your yoga practice
Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
Get certified and highly qualified to teach yoga
Yoga Alliance Globally Recognized Certification Program

LEARN MORE!

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.

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Article by Trish Curling

Videos Extracted From: Blissful Hips Immersion

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