Retraction Of The Scapula

Retraction Of The Scapula

SHOULDER ACTIONS

RETRACTION OF THE SCAPULA

It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and spaciousness in heart opening postures.  “Scapular retraction activates the rhomboids and middle trapezius muscles, helping to stabilize the shoulder girdle and protect the neck and upper spine” (Long, 2010, The Key Muscles of Yoga). In today’s blog, we’ll explore how Matt’s Chromatic approach breaks down scapular retraction across three postures.  Wild Thing, Upward Facing Dog, and Camel Pose highlight exactly how we can access these backbends more fully.  It’s not only how we review retraction of the scapula, there’s also a hidden action that deepens the strength and stability of these postures. 

Matt’s teaching always goes beyond the “how”, but also informs us of the “why” these actions are so imperative.

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WALKTHROUGH WILD THING

In this walkthrough, Matt breaks down the key role that retraction of the scapula plays in achieving a strong and safe Wild Thing. Focusing on the standing arm, he explains that external rotation of the upper arm should come first, followed by a posterior tilt of the scapula.  When practicing with Matt, we come to understand the importance of layering and sequencing.  This sequencing allows for effective scapular retraction, keeping the shoulder head back and preventing it from punching forward. With the scapula properly retracted, the spine can rotate toward the shoulder blade, creating space for a deeper, more aligned backbend. This action not only enhances the postural precision of the pose but also recruits the rhomboid muscles, stabilizing the shoulder girdle and upper back. When we review retraction of the scapula in Wild Thing, we uncover how subtle engagement leads to both expansion and support, helping us access depth without sacrificing control or structure.

WATCH THE VIDEO

RETRACTION OF THE SCAPULA: LEARN THROUGH 3 POSTURES

UNDERSTANDING UPWARD FACING DOG

In Matt’s breakdown of Upward Facing Dog, we review retraction of the scapula by placing the hands wide on two yoga blocks. In the full class, Matt explains how a wider hand position on the two blocks makes it easier to access scapular retraction by allowing the shoulder heads to move behind the chest.  This ability to dissolve helps the shoulder blades glide down the back and draw toward one another, cultivating the foundation for strength and spaciousness in the upper body. Once the shoulders are properly retracted, Matt layers in an optional isometric internal rotation of the upper arms. This is the “secret” action that can take us to the next level of stability.  However, he emphasizes that this should be subtle and only added after establishing solid retraction.

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CRITIQUE CAMEL POSE

Matt begins with Half Camel Pose, an ideal starting point to critique how scapular retraction shows up on each side of the body. By working one arm at a time, we can isolate and refine the shoulder mechanics with greater clarity and precision. The key actions are to lift the shoulder up, then back, followed by external rotation—this combination initiates proper retraction of the scapula. Once these movements become second nature and imprinted into the nervous system, we can begin layering in a subtle isometric internal rotation without losing the retraction. In Full Camel Pose, with both hands on the heels, Matt offers the option of beginning with a more neutral shoulder position. However, he cautions against moving too far into internal rotation, as this can compromise the retraction needed for effective spinal extension. When we review retraction of the scapula here, it becomes clear how essential it is for both stability and depth in heart-opening postures.

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TAKE NOTE

Take note—the body remembers.  This is one of the biggest takeaways and gifts we receive when we practice with Matt.  When we repeat and refine actions like retraction of the scapula, our nervous system begins to record these patterns, allowing them to become second nature. In time, we move with greater intention and less mental effort, shifting from constant correction into seamless, conscious coordination.  This is where the practice evolves: we remain lifelong students of our bodies, yet we also become teachers—guiding our movement with clarity and purpose. The techniques explored in Wild Thing, Upward Facing Dog, and Camel Pose are not just drills; they’re tools for transformation, helping us lead with structure and freedom in equal measure. Want to take it further? There’s still time to explore these concepts in depth through Matt’s Spanda Online Immersion. And if you’re curious about refining your shoulder mechanics even more, don’t miss his FREE Chaturanga Online Workshop on April 5th, 2025—a perfect next step in your movement journey.

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Article by Trish Curling

Video Extracted From: Spanda Immersion

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Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
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Heart Opening Education

Heart-Opening Education

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HEART-OPENING EDUCATION

There is a great deal to learn with regard to heart-opening postures. Of course, negotiating the execution and being aware of the anatomy involved in various heart-opening poses are some of the initial considerations. There is also, however, a psychological aspect that must be contemplated so that a solid foundation may be cultivated. The psychological aspect comes from how the nervous system contributes to the experience within our physical bodies when we are exploring heart openers. What’s important overall is to remain open to gathering a broad spectrum of information and continuing to be a student. Today we’ll dive into some of the physical techniques and psychological aspects of heart opening that Matt teaches in order to maximize our potential for greater expansion.

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THE ROLE OF THE NERVOUS SYSTEM

In the full class, Matt explains the balance we need for an expansive yet strong backbend. By “balance,” he means finding the “sweet spot” on the spectrum between the parasympathetic and the sympathetic nervous system. Why is this relevant?  

First, we must understand the difference. The parasympathetic nervous system is associated with the ability to “rest and digest,” which implies an ability to surrender. In contrast, the sympathetic nervous system is associated with “fight or flight,” preparing the body for activity. Both systems are necessary, offering us what we need when it’s appropriate to soften and when it’s appropriate to gather energy. These two ends aptly describe heart-opening postures. There’s a strength required from the back body, while the opposite is true for the front body—length and flexibility are essential here.

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HEART OPENING EDUCATION: ESTABLISH A SOLID FOUNDATION

STRETCH VERSUS STRENGTH: THE ANATOMY

In regard to the skeletal system, one of the goals of heart-opening postures is to develop increased opening between each vertebra, or more specifically, opening at the front by moving the spinal column forward, allowing for the intervertebral discs to slide forward.

As for which muscles to strengthen, some of the primary ones we’re looking at are the rhomboids and the middle and upper fibers of the trapezius. Actively engaging these muscles will contribute to bringing the shoulder blades towards the spine (retraction).

In terms of stretching, in heart-opening postures we are generally stretching the pectoralis major and minor muscles, the rectus abdominis, and the anterior deltoid muscles.  

Part of the appropriate patterning in our bodies throughout a heart-opening yoga practice is to intentionally train the activation of the muscles we’re strengthening so that the front body automatically responds with the stretch.  

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STRETCH VERSUS STRENGTH: FOUNDATIONAL POSTURES

Locust Pose Variation

In the video, Matt delves right into an important action, shoulder elevation, that takes place before the retraction of the scapulae. This allows for more space and increased range in the retraction. The clasp of the hands and lift of the heart effectively strengthen the previously mentioned muscles in the back body. Matt also demonstrates how to use a strap to maximize the benefits of stretch and strength in this posture.

3-Part Cobra Pose Variations

If we’re really interested in learning how to isolate the various sensations we experience in a heart-opening posture, then this foundational pose is an absolute must! Matt offers 2 variations (1 without any props and 1 with a bolster).

300 hour teacher training online

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
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BE WILLING TO EXPAND

Both literally and figuratively, we need to be willing to expand. This means accepting new information, even if we think it contradicts what we’ve always done in our yoga practice. It also means exploring and applying the techniques that support our body’s unique capacity to transform and potentially go deeper in heart-opening postures.  

When we consider the impact this can have on our nervous system, we can more fully understand the benefits to our physical and emotional body. Consider how empowering it will be to surrender not only to the vigor and strength of a heart opener but also to expansion in our breath because we are relaxed enough to find more stretch and length in the front body. 

Building the confidence to execute strong, safe heart-opening postures takes time, through patience, practice, and education.

Register for Matt’s upcoming 2-hour online Freedom of the Heart workshop, where you’ll become a master of your own body in heart-opening postures.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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Article by Trish Curling

Video Extracted From: Anatomy of the Heart 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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Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
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When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
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Plank, Chaturanga, Upward Dog

Plank, Chaturanga, Upward Dog

Shoulder Mechanics Simplified

ALIGNMENT

PLANK, CHATURANGA, UPWARD DOG

How many times have you heard the cue “Plank, Chaturanga, Upward Dog” in a yoga class? If you’re a regular practitioner, it’s probably quite often (particularly in Vinyasa-style classes). These postures are often strung together in a sequence, and the repetition of this sequence can feel quite nice in your body once it becomes a more regular part of your asana practice. It’s easy, however, to become complacent in the execution of these postures and potentially miss opportunities to practice with more skill. In today’s video, Matt simplifies the shoulder mechanics within each posture and highlights how to effectively utilize the appropriate muscle groups for maximum efficiency in your body. You’ll come away with alignment insights that will uplevel your yoga practice.

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UNDERSTANDING PLANK

Plank is the foundation and start of the sequence of Plank, Chaturanga, Upward Dog. It is the start of being able to understand some of the common tendencies you may have when it comes to stability. Matt explains that one tendency is the anterior tilt of the scapulae (i.e., the shoulders roll forward). This is not necessarily wrong, but if your body regularly defaults into the pattern, it may be an indication that your serratus anterior is weak. It’s your serratus anterior that works to protract the scapulae (a requirement for Plank Pose). If this area is weak, then your pectoralis minor will attempt to take over. A big indicator here is a “sagging” between the shoulder blades. In Plank, your torso is being weighed down by gravity, so the pull of the chest, or “sagging,” is almost inevitable if the serratus anterior is weak.

WATCH THE VIDEO

PLANK, CHATURANGA, UPWARD DOG: SHOULDER MECHANICS SIMPLIFIED

CHATURANGA AND THE ROLE OF GRAVITY

In the full class, Matt discusses the importance of understanding the role of gravity and its influence on Plank and Chaturanga. In Plank, we now understand the tendency to close the distance between the shoulder blades. In Chaturanga, however, there is an element of going with gravity through the movement, while also opposing it. In other words, in Chaturanga, the shoulder mechanics change. You’re moving from protraction in Plank to retraction.  This is where it gets tricky. Even though there is a level of retraction, it’s critical to note that the muscles that allow you to lower into Chaturanga slowly are the muscles that create protraction. There is still a level of effort placed on protraction so as not to just go with gravity and fall on your face. Essentially, you are fighting against gravity in order to maintain a slow stable descent into Chaturanga.

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

UPWARD-FACING DOG

Falling into the same pattern of anterior tilt in the shoulders is very easy here too. Upward Dog has the capacity to be a strong backbend, but this is achieved by creating a posterior tilt of the scapulae. Instead of thinking about how to manipulate this action from the top of the shoulder blades, Matt suggests bringing your awareness to the bottom tips. Bringing the bottom tips of the scapulae in towards your midline while sending them forward will help to create the shape. Lifting your shoulders up while also sending them back will ultimately send your chest forward to create the backbend. If this proves to be challenging, it comes back to strengthening both the serratus anterior and, in this case, the lower trapezius, which can help you break away from old patterns. It’s the difference between dropping into gravity and lifting up and out with more power.

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

TRANSITION

Plank, Chaturanga, Upward Dog—instead of just going through the motions, you now need a deeper sense of awareness in this sequence. Of course, your body will start to re-pattern, and there will be less thought once the pattern becomes ingrained in your body. The sequence of Plank, Chaturanga, Upward Dog will become more fluid, but until then, it will be a process of becoming more familiar with the timing of when to protract, retract, elevate, and depress your shoulders. In today’s video from Matt’s Alignment Immersion, he takes you on the journey of these 3 postures. If you’re interested in going even further, investing in his 200 & 300 hour training programs is the way forward. This is where you will go further into not only transforming your own practice but becoming certified to support and transform the practice of your students.

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: Alignment Immersion

lotus pose online yoga classes

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Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

read more
Tight Hips

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

read more
Retraction Of The Scapula

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

read more
Conquering Compass Pose

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

read more
Leg Over Head Pose

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

read more
Spanda In Backbends

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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.

BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
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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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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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