Tuck Jumps

Tuck Jumps

Handstand

TUCK 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.  

By performing tuck jumps, we build strength and bring awareness to how we use our glutes, hamstrings, hip flexors, and shoulders, which are essential for supporting our body weight when we’re inverted. More than this, in order to find the best alignment to support ourselves while inverted, we learn the articulations of the body in places like the pelvis, rib cage, and shoulders.

In today’s video, Matt demonstrates drills that move us towards finding confidence in our handstand development. Ultimately, we develop increased strength and balance.

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HANDSTAND PREPARATION POSITIONS

Handstand Preparation I

With the support of a chair, hip flexor activation is one thing this stage of preparation for tuck jumps and handstands works on. We do this by focusing on pressing both feet down into the chair. This action is also essential because it’s always part of the setup for the drills that follow.

Handstand Preparation II

This time, we bring one leg straight up in the air while still pressing the other leg towards the ground or into the chair. Rolling forward with the torso and pressing the top leg back helps us use strength in the glutes and hamstrings.

Handstand Preparation III

Here, we alternate the legs by going from a tuck position to a lengthened position.

WATCH THE VIDEO

TUCK JUMPS: FLOAT UP TO HANDSTAND

STATIC PELVIC ALIGNMENT

In this stage of preparation for tuck jumps, we pass through Handstand Preparations I & II. Setting up the pelvis is crucial for achieving the alignment necessary for successful jumps. Matt demonsrates a posterior pelvic tilt, which helps stabilize the lower back and engage the core effectively. He is careful to squeeze his knees together, creating unified strength in the lower body. This alignment not only enhances balance but also facilitates a smoother transition into the jump when we’re ready to explore. Additionally, Matt actively stretches his shoulders up to his ears, being careful to keep the arms active and straight. This engagement ensures that his arms are strong and ready to support the weight of the body during the handstand. By focusing on these key elements, he sets a solid foundation for mastering the tuck jump and progressing towards the handstand.

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JUMP & LAND

Even when we begin to explore tuck jumps, there are still stages that help us to ease into the exploration. 

We start in an “L-Hop” and then take both feet to a wall behind us, with the knees bent. Staying in that position while working towards stacking the ribcage, hips, and shoulders serves to create the foundation for us to explore the jump.

At this next stage, Matt continues to use a block behind the wrists and forearms in order to maintain the proper position. He reminds us then when we implement the jump, it’s common for us to lean back when we need to be leaning forward.

If you’ve practiced handstands with Matt before, then you’ll know that the “lean, grip, push” elements are always the basis for handstands; therefore, they also apply to tuck jumps.

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PREPARE THE FLOAT

As we go through the preparations, we learn that without the static holds and the practice of control, we would never find the “float” or “hang time” in our tuck jumps and ultimately our handstand.

The stronger and more stable we are, the lighter we will feel. Yes, a tremendous amount of effort is required to build the necessary strength, but the reward is ease when our bodies are prepared. Preparation is the path to execution.

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Article by Trish Curling

Video Extracted From: Mobility Immersion

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Tuck Jumps

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read more

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Chin Stand

Chin Stand

ganda bherundasana

CHIN STAND

Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may be quite challenging. At the same time, it’s a rewarding journey! Chin Stand requires an exceptional amount of back and upper body strength, along with a generous amount of front body flexibility. That being said, this posture provides us an opportunity to go more deeply into those areas of the body. We can examine what requires development and attention.  

Taking that approach covers the physical, but what is often lacking is the mental fortitude to let go of the outcomes and simply delight in the process. We are capable of taking actions to develop while challenging ourselves.

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POSTERIOR CHAIN FOCUS

Establishing a strong base is the key to preparation, especially when approaching a posture like Chin Stand. We need to be confident while progressing through each step on the roadmap towards the pose. As Matt says in today’s video, the posture is “all about the posterior chain.”  

While prone on his mat, Matt demonstrates a drill for Chin Stand that strengthens the hamstrings, buttocks, and lower back. The drill is designed to teach us how to isolate the strength of these areas of the body on each side. Exploring in this way provides the opportunity to find where there may be gaps we need to fill in terms of strength. If we notice that it is more challenging on one side, we can devote more time to that particular area.

What also happens is that we begin to play with the shape that’s created in Chin Stand.

WATCH THE VIDEO

CHIN STAND: TAKE FLIGHT FROM THESE FOUNDATIONS

PREPARE YOUR NECK LIKE A BACKBEND

Clearly, the neck muscles are in the spotlight in Chin Stand. Flexibility is required along with strength and stability to reduce the risk of injury. 

When stretching the neck, the approach is similar to what we’ve learned about backbends with Matt. In backbends, we first send the rib cage forward. In Chin Stand preparation, Matt demonstrates how to send the chin forward, after creating a support under the occiput (the back part of the skull). We then lift the chin to stretch the muscles in the front of the neck. This mimics the lift of the lower ribs up in order to stretch the abdominals in backbends. One of the last similarities is the exit. Just like in backbends, we take care to maintain the shape we’ve created in the neck while we slowly lower the chin. Keep the jaw closed in order to feel the stretch.

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  • Deepen your yoga practice
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  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

CHIN STAND VARIATIONS

Matt sets himself up with a wall, yoga blocks, a bolster, and a chair. With these props, he delves into various positions with the legs. He offers “stag” positions with either a foot or a knee on the chair. A knee, he suggests, is far more accessible, but placing the foot on a chair more closely resembles the experience in Chin Stand.  

Another variation is placing the arms back behind us. We can still explore the same stag options of the legs with this change in the arms.

Matt emphasizes that one of the key points, as we continue with our quest, is that we use our hand grip along with more of our upper body strength in order to keep the neck safe.  

When selecting the option in which we turn away from the wall, we MUST have a partner educated in how to support us.

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300 HOUR ONLINE TEACHER TRAINING

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Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

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  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang

YOU’RE ALLOWED TO CHEAT

If we do go to the point of doing Chin Stand without any props, we can view “cheating” as part of the humility previously mentioned. Matt discusses rolling the elbows more inward as a way of protecting the shoulder girdle and providing stability. Cheating or not, we are better off keeping safety as our first priority rather than attempting to achieve some “aesthetic.” This is an example of choosing to embrace the process and value our discernment when attempting a posture as complex as this one. It’s not about the outcome as much as it is about the experience and journey. It’s the learning that is most valuable.

Matt’s online course The Pose Factory is the perfect platform to expand our learning. The course offers the keys to creating the foundations we desire in our asana practice. Register today to access the building blocks of maximum potential.

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: Inversion 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

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Internal Rotation: Strengthen From The Inside OutShoulder MobilityINTERNAL ROTATION STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves experiencing too much time spent in a slouched position.  It could be due to a job, poor habits on our...

read more
Janu Sirsasana To Half Lotus

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Janu Sirsasana To Half LotusKurmasanaJANU 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...

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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

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BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all

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