Tweak The Twists In Your Yoga Practice

Tweak the Twists in Your Yoga Practice

padmasana

TWEAK THE TWISTS IN YOUR YOGA PRACTICE

The definition of “tweak” here is the following: to improve (a mechanism or system) by making fine adjustments to it.

This perfectly describes a major part of what’s involved in the school of Chromatic yoga—it’s the fine adjustments related to the biomechanics of each posture that create a massive impact and transformative experience in our yoga practice. When we pay attention to each adjustment and learn to integrate it in a way that develops our intentions with a particular posture, we reap the benefits of expanding our potential. In Chromatic yoga, Matt shows us how to sequence yoga practices in a way that integrates knowledge of anatomy, biomechanics, and technique.

The postures and drills in today’s video show us how to properly co-activate the right muscle groups in order to maximize the benefits of twists through what Matt calls the “fire line.”  

 

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WHAT IS THE FIRE LINE?

There are 5 elements in yoga philosophy. Referred to as mahabhutas, they are the following:

  1. Earth
  2. Water
  3. Fire
  4. Air
  5. Space

Each element carries its own unique qualities, which go beyond the physical. Our focus today is on the element of Fire in a physical sense, but we can see how the qualities also lend themselves to our mental and spiritual development. Here are some of the qualities that represent Fire:

  1. Transformation
  2. Motivation
  3. Power
  4. Energy
  5. Presence

When it comes to the physical, Matt has developed a system that allows us to coordinate specific actions within specific muscle groups at the right time. The “fire line” refers to the coactivation of the “diagonal core line.” It creates a domino effect with these steps:

  1. Protraction of the scapulae (activating serratus anterior)
  2. Spinal flexion, then layering on spinal rotation (igniting the external obliques on one side and the internal obliques on the opposite side) 
  3. Flexion of the opposite hip (iliopsoas)

WATCH THE VIDEO

TWEAK THE TWISTS IN YOUR YOGA PRACTICE: CHROMATIC YOGA FIRE LINE EXPLAINED

CREATE THE CONNECTION

When it comes to twists in our yoga practice, it may sometimes feel easy to default to a more “relaxed” approach. What we learn from today’s video is the importance of timing and the coactivation of specific muscles that support strengthening the core for better twists. In the fire line, it’s all about cultivating power and front-body strength in the midline.

In order to begin understanding how to create the connection between twists and the appropriate muscles, we first see the following postures in the video:

  1. Revolved Crescent Lunge
  2. Revolved Crescent Lunge with Open Arms
  3. 2 variations of Revolved Chair

We start by creating connections through the actions of protracting the scapulae, spinal flexion, and rotation—the ability to move the upper body as a unit, rather than just moving or reaching with our arms.

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DEVELOP THE TWIST TECHNIQUE

How do we further develop the technique for twists? Well, in the video, when Matt demonstrates Revolved Low Lunge, he emphasizes “flexing” our way down, rather than just falling with gravity. He stresses how we’re essentially resisting “the fall” by pulling the rib cage back to maintain the spinal flexion as we rotate.

The last piece of the puzzle regarding the fire line is hip flexion. As we move toward Boat Pose and “sock drills” in the video, we actually practice reversing the coactivation steps. The steps of muscle activation become the following in the sock drills:

  1. hip flexors
  2. internal obliques
  3. external obliques
  4. serratus anterior

The reversal of the steps amplifies our body’s ability to respond to the actions we’re asking it to perform.

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AN ARM BALANCE WITH A TWIST

After masterful sequencing and the activation of the core, we can work towards an arm balance with a twist, like Side Crow. Again, instead of resting the hip and outer thighs on both arms, we can utilize the activations in the fire line to balance and rest on the triceps of one arm. This ability then becomes transferable to other arm balances.  

The techniques involved in these postures and drills create a stronger foundation and functional ability in our bodies overall, and this only scratches the surface of the fire line, not to mention the other elements.

Matt’s upcoming 30-hour hybrid immersion, Elements of Mastery, offers a unique opportunity to practice and learn both online and in person with Chromatic Yoga creator, Matt Giordano. This training will dive into all of the elements while immersing you in the studies of anatomy, biomechanics, and technique with a nondogmatic approach.

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Article by Trish Curling

Videos Extracted From: Breath Of Fire Immersion

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Arm Balances: Protraction Action

arm Balances: Protraction

Finding Ease and Lightness in Arm Balances

 

ARM BALANCE STRENGTH BUILDING

Most who practice yoga have come to realize that the practice requires a certain physical strength that doesn’t necessarily coincide with the image of strength in our head. Every yogi has seen a physically in-shape gym goer walk into a yoga class and struggle in his/her first down dog. The reason for this is because there are tons of muscles in the body, and all of them have a purpose. The ones you see on the surface are called the superficial muscles, and their job is primarily to create big movements like swinging a baseball bat, jumping, climbing, etc. While many Yoga postures and transitions require the use of these muscles, the Deep muscles or stabilizing muscles are often most used. In this video, I go over the muscle groups that I find are most important for the majority of arm balances.

Serratus Anterior

The muscles I speak of in this video are the Serratus Anterior, and the 4 layers of abdominals (rectus abdominis, external obliques, internal obliques, and transverse abdominis). Serratus Anterior is incredibly important for many arm balances because it creates stability in the shoulder blades and moves the body away from the ground. In the “Handstand Strength Training” video I give exercises in plank pose to help students develop the strength of this muscle. When this muscle is fully engaged in plank the body is further away from the ground. The same is true in arm balances. Further from the ground begins to feel lighter and easier, and as mentioned in the video above, your wrists will feel better as well. The reason you feel lighter and more at ease when the Serratus Anterior is fully engaged is simple- all muscles have an easier time contracting when they are fully shortened. Think of your bicep muscle; isn’t it easier to hold a weight in your hand when your hand is closest to your shoulder vs halfway down at the “holding a tray” position. Part of this is the relationship to gravity but even if you changed the angle of your body that would still be the easiest position for the muscles to be engaged. This is the same reason why it’s easier to do a little tiny pull-up vs going through the full range of motion from straight arms all the way up to bent arms. If you are looking to build strength in the Serratus Anterior I suggest checking out either “The Breakthrough” or “The Chakras and The Elements”. Both immersion focus on strength building for arm balances. 

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Arm Balances: The Core

The four abdominals have multiple functions including flexion (rounding) of the spine, twisting, side bending, stabilizing, and compressing/lifting inner organs (primarily the transverse abdominis). Depending on the pose, many arm balances require one or more abdominals to engage because of the shape, and because they have the ability to make the midsection more compact. The more compact you feel, the lighter you will feel because all the extremities tend to pull in closer to the center of gravity when the abdominals engage. What I am not going over in this video is the important role that your legs play within all arm balances. I will be releasing another video on Youtube soon showing you how the legs relate to the core. If you are interested in finding out when that video goes up, subscribe to my newsletter and I will let you know. Developing strength in the abdominals has long been a part of the fitness industry, but until recently it was purely for visual purposes. Most people associate having a six-pack with health, but the reality is that it’s more important to have core intelligence than strength. A little strength and a lot of awareness go a very long way, much further than a lot of strength and little awareness of how to use it. Developing strength through applied actions such as doing handstand, crow pose, or exercises that produce greater intelligence in your body is what I focus on in my handstand and arm balance practice. As a result not only do I feel strong in my asana practice but my back feels great, and I am able to apply the awareness to other activities that require body intelligence. For my favorite core strengtheners you click here, or if you are looking for free ways to learn, simply search youtube for how to strengthen the 4 muscles of the core (searching each muscle separately). Anyone who offers an application for the strength and not just the exercise is likely thinking along the same lines of “muscle intelligence” vs strength. Remember you want to know what the muscle does intellectually and know what it feels like in your body. That combination will make it easier to apply later on to your practice!

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arm balance strength for shoulders

Plank at the Wall

Taking plank at the wall is one of the best ways to truly develop proprioception for protracting the shoulder blades. As mentioned in the video protraction is when you push the shoulder blades apart from one another and they move around your rib cage. This is an activation of the serratus anterior muscles which tend to require strengthening for most people. At the wall, you can focus on the action without the requirement of strength.

arm balance strength for crow pose

Flexion of the Spine

Flexion of the spine in arm balances requires the muscular activation of the rectus abdominals, obliques, and likely the deep core muscles. While it is possible to do arm balances with the core completely relaxed and still hold the postures, it tends to be easier with the recruitment of them. To develop strength in your core, I highly recommend my top exercises on the Handstand Training video. 

arm balance strength of the core

Crow With Protraction and flexion

Putting the two actions together might sound complicated but the two actions actually go hand in hand. Protraction makes spinal flexion easier to access and vice versa. I recommend first trying this in plank posture. If you haven’t yet watched the two blogs on Chaturanga, this is the best place to start integrating protraction into your arm balances. After you’ve worked with chaturanga, if you feel confident balancing crow then you can try applying these actions.

First Awareness, Then Strength.

It’s easy to try and jump ahead and go straight to our most challenging arm balance posture and try to apply new actions to it. This approach is okay but if you find that you are not getting it or not feeling a difference, it’s likely because your body needs to develop an awareness around the action itself before it can build strength. We need to create the feedback loop in our body from thought to action to sensation and back again. Once that feedback loop is established, strength can be built through repetition.

Thanks for joining me here. I hope these tips help with your practice and/or your teaching. Please share your comments, questions, or requests and I will get back to you.

-Matt

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