Ignite Your Core

Ignite Your Core

Add These 7 Postures for Strength and Stretching

SPINAL FLEXION

IGNITE YOUR CORE

It’s no secret that you go to your yoga mat for a purpose, whatever that may be on a given day. It’s important, however, to marry that purpose with intention. When it comes to strengthening your core in your asana practice, this is vital. As your center, your core is involved in every movement, but that doesn’t mean you’re maximizing your potential for strength. In many yoga postures, you may be missing opportunities to intentionally move in a way that will truly ignite your core. In today’s video, you’ll see how Matt transforms the execution of 7 yoga poses. You will learn new ways to achieve strength in your core, and you’ll gain the benefit of a target  stretch, which in Chromatic yoga can become a secondary focal point to support the desired action on the mat.

chromatic yoga 15 hour immersion

CHROMATIC YOGA

OCTOBER 2023  15Hr. Immersion

  • 12 Chromatic Yoga practices with founder Matt Giordano
  • Full-spectrum immersion covering all posture categories
  • Improve your body awareness and advance your practice
  • Technique, biomechanics, and alignment at the forefront
  • Life-enhancing and inspirational Chromatic philosophy woven through each class
  • 15 Continuing Education hours with Yoga Alliance
  • 15 Accredited Hours with the Chromatic School of Yoga
  • Step-by-step instruction for increased accessibility
  • Improve strength, balance, flexibility, and proprioception
  • Appropriate variations and modifications for all levels

$168.00 $138.00

MORE INFORMATION

 

PREPARE WITH “CORE” CAT/COW

Igniting your core in Cat/Cow may not be exactly as you imagine. What Matt says in the video about defaulting to just allowing gravity to take over can be so true. He mentions that when moving into spinal flexion (Cat), you may just be dropping your head and the lower vertebrae, but flexing the entire spine is extremely important. The actions to take here are to pull your chin and throat back and to pull your ribs back, while lengthening the occipital ridge (where your skull meets your neck). By doing this, you’ll really feel the difference in sensation. You’ll get the activation of the core, receiving the benefit of strength while also lengthening the erector spinae muscles. These are also great foundational actions for arm balances and forward folds.

WATCH THE VIDEO

IGNITE YOUR CORE: ADD THESE 7 POSTURES FOR STRENGTH & STRETCH

PROGRESSION AND PATTERNING

In Chromatic yoga, you’re directed toward a specific focal point or action. This not only allows you to practice it repeatedly to integrate it, but eventually, it also transforms the way your body moves altogether. After repatterning Cat/Cow to attain more core engagement, multiple opportunities will unfold in the rest of the practice. Postures like High Lunge and the transitions between postures change when you focus on the physical throughline. In today’s video, you’ll see how the same actions from Cat/Cow are repeated in High Lunge. Coming from Three-Legged Dog towards “knee to chest” requires more strength from your wrists, shoulders, and serratus anterior. So what should you do? Stay focused on the key actions. What’s interesting is that sometimes your body finds more connection on a different plane, so repeatedly exploring these actions is crucial.  

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
  • SPRING ENROLLMENT OPEN! Training begins June 1

CORE ACTIVATION—TRADITIONAL AND UNEXPECTED

Matt offers a variety of options in standing and seated Dragonfly.  

As discussed, the key actions today are to pull your ribs back, pull your chin and throat back, and elongate your neck. In the last 4 postures in the video, Matt demonstrates some traditional and unexpected ways to ignite your core.

  1. Lizard Pose is a hip opener, but bringing your awareness to the key actions is what changes the dynamic. 
  2. Forearm Plank may be a more typical posture with regard to strengthening the core, but pay attention to the plantar flexion (pointing) of Matt’s feet in the video—it leads to more emphasis on your trunk.
  3. Gravity can take over in Pyramid Pose, but it’s an opportunity again to engage.
  4. Paschimottanasana (Seated Forward Fold) is the final pose in the clip. Although an intense hamstring stretch, it becomes effective as a core strengthener when you stretch your back muscles in spinal flexion.
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
  • SPRING ENROLLMENT OPEN! Training begins June 1

THE ULTIMATE GOAL

The ultimate goal is to BE INTENTIONAL. Every posture has multiple benefits, but it’s the focus you keep within a given practice that will ultimately bring clarity and purpose to your experiences on the mat.

One thing truly affects another, as is shown in the 7 postures Matt demonstrates in today’s video. Enhanced awareness of core activation will ultimately lead to improved spinal flexion. Taking a Chromatic approach opens up more opportunity for breakthroughs in your practice.

You can register for Matt’s current 15 Hour Chromatic Yoga Immersion to open yourself up to new possibilities.

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: Chromatic Yoga 15 Hour Immersion

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ONLINE ANATOMY COURSE

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  • Anatomy and biomechanics for yoga
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  • Learn joint alignment vs pose alignment
  • Demystify yoga poses and transitions
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  • Caters to all levels with modifications and props
  • 20 hours Continued Education Credits with Yoga Alliance
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Learn To Fly In Side Crow

Learn to Fly in Side Crow

Get to the Core with 3 Variations

ARM BALANCE

LEARN TO FLY IN SIDE CROW

Getting to the core of this arm balance will awaken a potential in your body that you may not be aware is even present. Learning to fly in Side Crow actually goes deeper than going through the motions of different variations. If you’ve been practicing with Matt, then you know that he teaches and applies very specific techniques within a posture and/or its variations; these techniques show you how to intellectually approach the execution of a yoga posture. The 3 variations you’ll see in today’s video will show you how to properly activate the muscles (obliques, abductor group, adductors, and hip flexors) in order to tap into the potential that awaits you.

Yoga for Core and Breathwork

BREATH OF FIRE

  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

THE 2 MAIN ACTIONS

The clips from today’s video are taken from the Anatomy of Arm Balances immersion. In the full class, Matt invites you to step back from balancing in the posture so you can actually connect with your core muscles. How is this done? It’s the positioning of the arm that’s furthest away from your body that allows the core connection to take place. You’re left with no choice but to utilize the obliques to gain height. Action #1 then is to hike the top hip up towards the same-side shoulder (obliques and gluteus medius activation). Action #2 requires the activation of the hip flexors. Here, you’re pulling your knees towards your chest while energetically pulling your bottom knee (if it’s the right) towards your right shoulder. This common thread runs through all 3 variations in some form. Let’s examine the techniques involved.

WATCH THE VIDEO

LEARN TO FLY IN SIDE CROW: GET TO THE CORE WITH 3 VARIATIONS

SIDE CROW: NO PROPS

Starting with this variation provides a nice baseline for you to see where you may need to place more emphasis. You’ll see how wide the distance is between Matt’s hands. Spreading your hands far apart forces you to lift the hips up as high as possible, which turns on the upper obliques. Dropping the hips (which is common) significantly minimizes your use of the obliques. These 2 main actions, along with leaning more forward and of course gripping your fingers into the ground, are the keys. If you are challenged anywhere along the chain of events, dial it back and work on the sensations of the activations (e.g., hands wide while lifting and lowering the hips with a contraction in the obliques). Still unsure what to feel? Have a look at the variations with props.

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
  • SPRING ENROLLMENT OPEN! Training begins June 1

SIDE CROW WITH A STRAP

This Side Crow variation with a strap is a great option to explore if you require more awareness of the upper obliques. This particular variation also places weight on the activation of the tensor fasciae latae (TFL). The TFL is both a hip flexor and internal rotator. The internal rotation helps to fire up the abductors of the bottom leg. Doing this creates more stability and provides greater access to the posture. Adding a strap doesn’t make it easier, but what you will receive is feedback. Pressing into the strap is like pressing into the guiding hand of a yoga teacher. You won’t be able to ignore the sensations here, I promise you. The abductor muscles will speak to you, and it will be quite the conversation!

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
  • SPRING ENROLLMENT OPEN! Training begins June 1

SIDE CROW WITH A BLOCK

Lastly, Matt demonstrates Side Crow with a block. Placing a yoga block between your thighs or shins helps you to squeeze everything into the center. Here you’ll feel the adductors while you try to hold the block in place. This option is closer to the first variation as regards shape, so it’s a great one to incorporate into your practice to encourage the 2 main actions with your legs hugged in towards one another.

EXPLORE AND INTEGRATE

In conclusion, unlearning some of the habits you’ve patterned that don’t require you to focus on just how strong can become in Side Crow will pay off in the long run. When the effort is appropriate, it is what drives you forward—as Matt always teaches, “explore and integrate.” Thinking about the possibilities available to you is actually pretty exciting. When you focus on building strength, you can learn to fly in Side Crow. After strength, weightlessness and lightness in the posture follow. A challenging arm balance like Side Crow will then emanate more ease than effort.

Register for Matt’s February immersion, Breath of Fire. This immersion will go deeper into how you can access your core muscles in order to progress in the awareness of your body and your practice.

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

Video Extracted From: Anatomy Of Arm Balances

Yoga for Core and Breathwork

BREATH OF FIRE

  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

Continue Learning

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Hip Opening Without Knee Painhip mobilityHIP 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,...

read more
Strengthen Your Ankles

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Strengthen Your Anklesfoot healthSTRENGTHEN YOUR ANKLES Our feet are the foundation of our bodies. Placing great emphasis on creating ankle stability and mobility during our asana practice should be obvious; unfortunately, this is not always the case. Maintaining a...

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Yoga Props and Your PracticealignmentYOGA PROPS AND YOUR PRACTICE When it comes to incorporating yoga props into our yoga practice, we can take 1 of 2 paths. We either subscribe to the notion that if we use props, we are somehow “less capable” than others in the...

read more
Titibhasana Techniques

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Titibhasana Techniquesfirefly poseTITIBHASANA TECHNIQUES There are some general rules to follow when executing arm balance postures. To find optimal balance, most require us not to shy away from leaning forward. They also demand a considerable degree of upper body...

read more
Air Line Activation

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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.

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