Build Strength & Endurance

Build Strength and Endurance

Infuse Calisthenics Into Your Yoga Practice

resilience

STRENGTH AND ENDURANCE WITH CALISTHENICS

There are both simple and more complex ways of infusing calisthenics into your yoga practice, especially as you get stronger and build upon various skills. First of all, movements associated with “basic” calisthenic exercises are already woven in many ways into asana practices such as Vinyasa and Ashtanga styles of yoga. What we need to understand, however, is that alongside the more traditional approaches, there are creative and innovative ways of incorporating calisthenics into our physical practice. Ultimately, what we are building over time is strength and endurance.

Matt breaks down exactly how to do this in the clips that you’ll see in today’s video, from his current MOVE Immersion. What is the reason for wanting to increase strength and endurance? Well, key components of overall health include both. If you consistently practice calisthenic exercises and/or incorporate them into your yoga practice, it’s inevitable that you’ll develop increased strength and endurance both physically and mentally.  

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WHAT ARE CALISTHENICS?

When you hear the term calisthenics, I wouldn’t be surprised if what comes to mind are some seriously strong folks doing pull-ups, chin-ups, a rude amount of push-ups or some “crazy” complicated movements requiring what may appears to be an obscene amount of coordination. You wouldn’t be wrong. The idea of incorporating calisthenics into your movement practice can be quite intimidating. The good news is that there are entry points, and they may be more accessible than you think.

Essentially, calisthenics are defined as a form of exercise where you’re using your own body weight for resistance. Exercises often associated with calisthenics are pull-ups, chin-ups, squats, lunges, planks, and push-ups, to name a few. How many times have you done chaturanga “yoga push-ups” in your practice?  How many times have you moved in and out of Malasana? Runner’s Lunge? Can you see the crossover? There is a great deal of benefit both physically and mentally. Let’s have a look.

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BUILD STRENGTH AND ENDURANCE: INFUSE CALISTHENICS INTO YOUR YOGA PRACTICE

PHYSICAL STRENGTH & ENDURANCE

Without a doubt, calisthenics are going to help you to build a solid and strong foundation. Incorporating them into your asana practice means that your approach on your mat will be an intense one. To acquire the benefits of muscle  strength and/or cardiovascular endurance, there must be repetition and vigor in your output of each drill or exercise, with minimal rest in between.  

Although calisthenics have an impact on all muscle fibers, they are said to primarily work the slow-twitch fibers (type 1 fibers). These muscle fibers are associated with endurance. Because exercises like push-ups, lunges, and squats typically involve repetition, you can see how they are easily incorporated in the context of an asana practice. The physical demand and strain on your muscle tissues creates the stimulus for them to break down and therefore adapt and ultimately grow. In your yoga practice, the capacity at which you are working does not equate to muscular hypertrophy but to a remarkable amount of strength and integrity in your body.

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MENTAL STRENGTH & ENDURANCE

The attention to skill and technique requires a great deal of focus and concentration. Depending on the level of coordination and difficulty involved in a particular exercise, you’re also building resilience and mental toughness. The drive to complete and “push through” various calisthenic exercises means that you’re also fueling yourself with confidence. You’re actually proving to yourself that you can confront the opposition in your mind that may be telling you that you can’t possibly go any further. As long as you are free from injury and pain, taking action and pushing through is what actually allows you to experience benefits like increased focus, confidence, and tenacity. The resilience you build on your mat will ultimately lead to the same type of resilience in other areas of your life.

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FIVE WAYS TO INFUSE CALISTHENICS INTO YOUR YOGA PRACTICE

In today’s video, Matt outlines 5 ways to infuse calisthenics into your yoga practice. He includes both simplified and more complex options.  

First, Chaturanga Dandasana is great for strengthening your core, chest, triceps, shoulders, and the muscles in your lower body. In the clip, Matt demonstrates the transition from Downward-Facing Dog to Plank (on knees or on toes), then he doubles the Chaturanga before coming all the way down to the ground. This may be a “simpler” way to increase intensity and muscle strength, but if you are not used to using this transition, it will take some time to feel stronger and more confident in your execution.

Second, Matt demonstrates a Boat Pose to Chaturanga transition. He breaks this one down into stages in which you can slowly build your way up to a full jump back into Chaturanga. This exercise will undoubtedly challenge your cardiovascular system and build more heat in your body. It also requires more coordination and timing as you progress into the jump back.

Third are the Adductor Slides With Socks and Blocks. This one is particularly innovative: Not only do you get the cardiovascular benefit, but you also build strength in your adductors (a muscle group that can often be neglected). In the full class from which this clip is extracted, Matt repeats the drill with a timer. He encourages you to perform it quickly while paying attention to very precise articulations in the hips and feet.

The fourth calisthenic exercise involves Plank—you might call this one a Side Plank (Vasisthasana) Crunch. Here, the focus is on strengthening your oblique muscles. It requires a great deal of muscle strength to balance while holding up your body weight and performing the “crunch” in the side body with control. This exercise definitely creates fire in the body! You will feel the elevation of your heart rate. 

Lastly, Matt demonstrates another Plank variation. This one might be referred to as Side Plank (Vasisthasana) With Adductor Leg Lift. In this exercise, you are again strengthening your oblique muscles but adding in the strengthening of your adductor muscles. If you’re looking for a challenge, THIS—IS—THE—ONE! Again, the movements may appear to be quite innocent, but there is always more than meets the eye.

TRANSFORM YOUR PRACTICE

You can see that the intricacy of all of these exercises requires mindfulness, focus, and physical intensity on your part.

When you watch the video, you’ll see how Matt specifically outlines the techniques for each drill in order for you to gain the maximum benefit. This is important because what might appear to be a minor change in body positioning (e.g., the articulation of the feet as they move in and out in the Adductor Slides) can have a drastic impact on the experience within the exercises and the actual muscle groups you’re affecting.

All of the clips are from Matt’s MOVE Immersion. In each and every class, there are so many ways that Matt teaches how to incorporate calisthenics, for strength and endurance, into your yoga practice.   

If you want to practice with more strength and grace, then this is definitely the immersion to sign up for.

See you on the mat!

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Article by Trish Curling

Video Clips Extracted From: Move Immersion

MOVE

  • Access your movement potential
  • Sweat and raise your heart rate
  • Master your breath/movement coordination
  • Increase mobility at all major joints
  • Learn to gracefully transition between postures
  • Improve your flexibility
  • Strengthen your hips, back, shoulders, and core
  • Improve your balance
  • Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that's convenient for you

$168.00

Continue Learning

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Chaturanga Alignment Part 2

Chaturanga Alignment Part 2

3 Steps to Apply Shoulder Actions

CHATURANGA

CHATURANGA: Integrating Shoulder Actions

Integrating the 3 Necessary Shoulder Actions into your practice can be complicated, so to help you I have come up with 3 Steps to Master your Chaturanga. If you haven’t yet watched Chaturanga Alignment: 3 Necessary Shoulder Actions  then it is best to start there and come back to this afterwards. The 3 step process will help you develop “Muscle Intelligence” or the awareness of how to create specific actions in your body to find less complicated positions which require less strength and give you the space to explore new sensations. If done consecutively, these steps will build the strength over time that will make chaturanga feel light and free.

Most of us sitting at our computers are not able to get up and start practicing, but if you do have the liberty of doing so, practice along with this video. If not, then simply watch and come back to it at another time so you can practice along. This is meant to help you apply the actions, not just understand them.

Be patient with yourself as you work through each of the exercises – techniques take time to embody.

The Intention 

Perhaps the most confusing thing in the yoga community is the myriad of opinions about how to do each pose. Part of the reason for this is the differences each of us have from body type, to personality, to experience. Additionally, however,  each of us offering a path has a different intention behind our set of alignment cues or muscle actions. It is for this reason that I want to be clear that this is only one approach, and I am happy to provide for you the benefits and the challenges that come with this way. This approach to Chaturanga comes with the intention to build strength in multiple forearm muscles, the seratus anterior, triceps, external rotators of the the humerus, and the pectorals major. With all of these muscles working together to build strength you will inevitably feel more stable and light in your chaturanga and jump back to chaturanga, and also you will be well prepared for arm balances. If you have no intention of building strength in your upper body or practicing arm balances, there might be better ways of practicing Chaturanga. If you have a movement pattern that does not allow you to do protraction without upward tilt of the scapula then you might be better suited to a softer approach for a while. If you are experiencing chronic strain or compression in your wrist joints you may find leaning back in your chaturanga may be either better or worse for you. I mention this not to deter you from fully understanding and integrating this approach to chaturanga, but to help you to understand that there is never and will never be one correct approach to anything. What is good for you now may not be good for you later, and what was good for you yesterday may not be good for you today. This may be hard to grasp but if you try to keep an open mind and let yourself explore various approaches with the utmost attention to detail, you may find a greater sense of mastery in your body than you could ever find by doing one posture “the right way.” If you are ready to build strength, and/or set your self up for arm balances and jump backs, then let’s get started together!

3 Step Integration

When learning to integrate new muscle engagements or structural alignments into your practice, it is beneficial to simulate the shape with less stress on the muscles and joints. This usually entails changing your relationship to gravity. In the video and in the 3 steps below, I show you how to do this by doing chaturanga at the wall first, and then on your knees before trying the full posture. Doing these steps often provides a greater proficiency than simply trying it all out right away. This is because your body will always fall into its normal patterns when it’s asked to hold all your weight. We have to shake things up a bit to learn something new.

Step 1 - Chaturanga at The Wall

Regardless of your level, doing chaturanga at the wall and applying the three shoulder actions is huge in helping build masterful proprioception. This is the most important step in my eyes, especially since you’ll have plenty of time in class to practice step 2 and 3. Taking all the weight off of your body and just applying the actions until it is fully integrated and completely clear in both mind and body will be the best thing you can do. Mastery is not about halfway getting something, but rather nailing it down so that it will never be forgotten regardless of how long you leave the subject of study. Rock this exercise several times for several days/weeks and you will be well set up for building strength rapidly. Strength builds rapidly when our actions are precise in our body.

Step 2: Chaturanga on Knees

To be honest, when I take a vinyasa class, I do the first 5-10 chaturangas on my knees to get my body and mind linked together prior to floating back. Chaturanga on the knees is a great way to practice the actions with slightly less body weight. This is where you will begin building muscles appropriately, so be as precise and mindful as possible so you are strengthening the muscles required for the 3 shoulder actions. My best advice is start with your shoulders a little bit past the wrists to simulate the leaning forward when coming from plank. With your knees on the ground you can’t actually shift forward so you’ll have to begin by placing your knees closer to your wrists than you normally would. Second, make sure you create one long line from shoulders to knees, without breaking at the hips.

Step 3: Plank To Chaturanga

When attempting full chaturanga with a block, it becomes easier to compensate and “fake it” and either over engage in muscles that are not efficient for the actions, or simply getting caught up in compression – placing your bones in the way of the movement in order to slow the movement down – SEE  FIRST VIDEO when I talk about “Upward Tilt” of the scapula.

Mastering these shoulder actions will not only make your practice of chaturanga easier and more enjoyable, but will open up a whole new world of power and strength in your arm balances.

If you find yourself struggling to integrate the actions in this version, I highly recommend focusing on the first two options for about 3-5 months and then coming back to this.

Complexity

The shoulders are incredibly complex and as a result, it takes quite a lot of self-practice and study to gain any sort of mastery.  I break things down into small steps so that you are able to integrate the actions in your body more easily, however these steps are just the beginning. Let these actions settle into your body over time; rather than forcing them into every chaturanga, pick one action to focus on in your classes and first observe what you are doing before you make changes. Little by little, try to apply the action and notice what it feels like each time. This is a highly effective approach that builds patterns in the body and awareness in the mind. If you are interested in more shoulder strengtheners and stretches check out the Handstand Training. It comes with several videos that directly target the shoulders. Thank you for stopping by. Please share your comments, questions, or requests for other blog topics!

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Chaturanga Alignment Part 1

Chaturanga Alignment PART 1

3 Actions To Get Stronger

CHATURANGA ALIGNMENT FOR STRENGTH

Chaturanga is one of the most repeated poses in the modern yoga practice, and it happens to be one of the most challenging on the shoulders. It is highly beneficial to take a look at the mechanics of the posture. I have been studying this posture for over a decade and I have to say chaturanga seems to be one of the most mysterious postures out there. So many teachers are offering “correct alignment” and throwing around “shoulds” and “shouldn’ts” without taking a deep look at what is really happening. Part of why there are so many contrasting opinions is the simple misunderstanding that bones and muscles are not the same – or better put, alignment and muscle engagement don’t necessarily go hand in hand. When we say that the elbows are bent in chaturanga we are referring specifically to the structure or alignment of the pose, NOT the action of the muscles. If we are to pause in chaturanga and hold it as a posture, what are the muscles that stop the elbows from bending? You may have figured it out – the triceps. What do the triceps do? They straighten the elbows. So we can say pretty confidently that in chaturanga the elbows are bent, but we are trying to straighten them in order to stop or slow down movement. The same is true in the shoulder blades, but because the shoulder blades aren’t as straight forward as bend and straighten, most people have a cloudy understanding of what is happening there.

THE SHOULDER BLADES

What is happening at the shoulder blades in chaturanga? As for the structure, I would argue that they are retracted (closer together) and most likely in what is called upward tilt (Video Time Mark – 3:30) – shoulder blades climb up and over the top of the rib cage. These joint relationships are quite normal when you do a “seated row” with your elbows close in. If the hands are wider in chaturanga the shoulder blades are less likely to be in upward tilt and more likely to just be retracted. If you don’t follow this, don’t worry. Just know that the shoulder blades tend to move in specific ways when the arms move, and the video above will give you the visual of these actions. Let’s keep it simple – the shoulder blades are retracted when in the bent elbow position. In order to slow down the movement, you would have to try to protract your shoulder blades – move them apart – as if you were trying to push back up to plank pose. In the video above there is a great visual of my shoulder blades moving from retraction to protraction at the 4 minute mark. Just like the elbow joint, we can look at the shoulder blades and say the structural alignment is retraction, but the muscle action is the opposite – we are trying to protract the shoulder blades – this is what slows down or stops the movement at the scapula. In the video I use a term that I created for my Mentorship Mastery students, and have now integrated into my new yoga system called Chromatic Yoga. This term is called a Balancing Action – an engagement of the muscular system that opposes the structural alignment. When we engage the triceps while the elbow is bent, this is a “Balancing Action.” The primary muscles that create protraction are the Seratus Anterior. If the shoulder blades are retracted and we activate these muscles, then again this would be called a Balancing Action.

Arm Balances

ARM BALANCES

Learn 12+ arm balances while expanding your knowledge of the body and increasing your body awareness. All classes are 75 minutes and ALL-levels appropriate 

  • Crow Pose, Side Crow, and variations
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Step 1 - External Rotation of Arms

To stabilize the arms in chaturanga, external rotation is highly effective. The arms will tend to internally rotate due to the activation of the pectoral major muscles. If we keep the pectoral major activated and oppose it with the external rotators of our rotator cuff group, then we create oppositional stability. Engaging two opposing muscle groups at the same time is not easy. It takes effort and coordination, however it is absolutely possible. In the above picture you see my biceps are facing out and hands are out as a result of that rotation. When the hands are on the ground they can’t move, so when you externally rotate, the elbows will come inward. My suggestion is elbows vertical over the wrists, not touching your rib cage. Bonus- this often takes pressure off of the outer wrist

Step 2: Depression of the Scapula

One way to stabilize the shoulder blades is to depress them down the back. In addition to stability, this provides the added benefit of potentially relaxing the pectoral minor muscle which tends to get over used and abused from repetitive chaturangas. Depression of the scapula can be quite challenging if you are not a climber or actively work your lower trapezius and latissimus muscles. Our shoulder blades are often resting downward, but that is due to gravity, not strength. When depressing the shoulder blades be sure to think from the back muscles, because it is easy to press the front of your shoulder down the front of your chest resulting in upward tilt of the scapula as mentioned in the above video. Depression of the scapula can prevent upward tilt if done properly.

Step 3: Protraction

Separating the shoulder blades away from one another and around the rib cage creates stability and resistance against gravity. While you will likely still be in retraction of your scapula in chaturanga, I am suggesting to actively resist in order to hold the posture or slow down the descent. This takes a tremendous amount of body awareness, so it is highly beneficial to practice this in postures like plank and forearm plank. These two postures have a fixed elbow joint making it easier to feel just the action of protraction. Also see Chaturanga Part 2 in order to learn how develop the body awareness necessary for this action. One tip I will offer is that it helps to think of puffing up the upper back. You may wind up activating the abdominals which can inadvertently support protraction.

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What is Next?

The best thing you can do for yourself when attaining new knowledge is to find ways to integrate it. Through the integration process you can develop proficiency of the techniques which allows you to access them on demand and in more postures. How do you integrate them? This was a common question that came up after this video was released. I created a free follow up blog to support you in this adventure! Part 2 of this blog gives you 3 exercises to practice in order to become familiar with the actions so you can apply them to your practice of chaturanga. Thanks for stopping by, and please share this blog with others who you feel would benefit!

COMMENTS:

Arm Balances

ARM BALANCES

Learn 12+ arm balances while expanding your knowledge of the body and increasing your body awareness. All classes are 75 minutes and ALL-levels appropriate 

  • Crow Pose, Side Crow, and variations
  • Flying Pigeon, Koundinyasana 1 & 2
  • Titibhasana, Bhujapidasana
  • Handstand, Forearm Stand, and many more!

 

SALE PRICE: $198.00 $128.00

Continue Learning

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read more
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read more
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read more
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THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
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