Titibhasana Techniques

Titibhasana Techniques

firefly pose

TITIBHASANA 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 strength to create the rounded position of the torso that’s typically essential in an arm balance. On the other hand, Matt teaches us that if we have the substantial hip flexibility that’s vital for Titibhasana, it is probably one of the easier arm balances. The positioning of the legs in Titibhasana almost automatically places our torso in the rounded position and protracts the scapulae. The pose may sound “simple” when we look at it in these terms, but there are of course techniques we must adopt and master in order to fly in Titibhasana.

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STRADDLE VARIATIONS

What’s wonderful about Matt’s Chromatic approach to yoga is that he breaks down postures that appear to be insurmountable into smaller, digestible pieces. This allows us to more deeply comprehend what’s required in terms of technique and of what’s required in a posture as a whole. We receive opportunities to practice the techniques in more accessible ways.

In the first part of today’s video, he demonstrates Titibhasana straddle variations.

Straddle A

Seated on a mat, we’re first introduced to the importance of squeezing the legs in while internally rotating them, that is, activating the tensor fasciae latae and adductor muscles. We also get a sense of the rounded position of the torso.

Straddle B

The difference here is the addition of blocks if we find that our elbows are unable to reach the mat (which again adds more accessibility). We can practice the same techniques with additional support.

WATCH THE VIDEO

TITIBHASANA TECHNIQUES: 6 WAYS TO ACCESS THIS ARM BALANCE

MIMIC THE SHAPE

In Matt’s demonstrations that follow, we observe the development of going deeper into the shape required for Titibhasana.

Turtle Pose

In this variation, we’re taking our chest as close to the floor/mat as possible. We’re still reminded of the squeeze in and internal rotation of the legs, but we’re adding the sensation of getting the legs a little higher on the arms. This is a key factor in finding more success in Titibhasana.

Standing Variations

Option 1

This time, in a standing position, the focus is a bit more on entering Titibhasana and straightening the legs.

Option 2

A bind is introduced here, which encourages increased shoulder mobility. If we know that protracting the shoulder blades is a challenge, this variation can enhance our ability to find the rounding we need.

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GO FOR BALANCE

Again, Matt patiently takes us through the process by first offering a variation that does not require a significant amount of balance before we attempt full balance in Titibhasana.  

Half Titibhasana

Although we are not balancing completely in Half Titibhasana, Matt advises us to place a blanket behind ourselves in case we fall backwards. 

In this variation, we get an opportunity to “play,” as Matt says, and really put the techniques we’ve learned to the test. Instead of taking flight with both legs, we practice by alternating legs and executing the hip rotation. 

Titibhasana

Finally, we attempt to lift both legs up. When we check out Matt’s entry into Titibhasana, we can see the culmination of all of the explored variations.

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A TEACHER’S PERSPECTIVE

As a student, the breaking down of these tips and techniques is invaluable. The different variations of Titibhasana offer entry points along our journey towards this arm balance. 

This perspective does not change for yoga teachers. The ability to offer insights and actionable steps for our students is equally priceless. We can’t deny that the Chromatic step-by-step approach is extremely beneficial to our students’ understanding of what’s required for their own bodies. 

Matt’s next online course, The Pose Factory, is suited for both students and teachers. It cracks the code of alignment and techniques to help us refine a variety of yoga postures.

Sign up for the waiting list here to deepen your practice.

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Article by Trish Curling

Videos Extracted From: Flow & Fly 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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Shoulder Connections

Shoulder Connections

3 Postures for Increased Mobility

shoulder stability

SHOULDER CONNECTIONS

To increase mobility in our shoulders, we must first understand how they move, so we become more connected with their function and how they inform a variety of yoga postures. The exploration with intentional techniques is the key to gaining access to these postures. 

In regard to heart-opening postures, “shoulder connections” are also about understanding how the retraction of the shoulder blades affects the chest, rib cage, abdomen, and spine. In today’s video, Matt demonstrates the shoulder actions needed to access 3-Part Cobra, Upward Dog with blocks, and Wild Thing. The way that the retraction of the shoulder blades is applied in these postures will not only create the desired heart-opening shape but also strengthen the muscles necessary for healthy shoulder mobility.

chromatic yoga 15 hour immersion

SHOULDER MASTERY

WORKSHOP SERIES

    •  3 livestream workshops and replays
    • Nondogmatic and effective alignment
    • Improve low-back health
    • Shoulder mobility + heart openers
    • Shoulder strength + arm balances
    • Inversions, binds, neck & shoulder release
    • 6 hours of continued education
    • Gain strength and stability
    • Increase range of motion, flexibility, and mobility
    • Step-by-step guidance: Everyone can follow and participate
    • Educationally infused: Learn while you embody
    • Livestream optional; all workshops available as livestreams (see dates below) and as on-demand replays for life
    • Automatically receive access to the replays immediately after the livestream

    3-PART COBRA

    The sequence of actions in this posture teaches us the ability to authentically stretch the front body and strengthen the back body. There’s a greater requirement for us to recruit the muscles in the upper body due to the decreased reliance on the hands to hold us up (if we allow it). In the video, Matt starts the sequence of lifting the upper body off the floor by first using the leverage of the hands; in order to reduce compression in the lower back, he sends the rib cage forward, then pulls the belly in and up. Here’s the key though: It’s the activation of the rear deltoids, the retraction of the shoulder blades, and the action of pulling the chest through the shoulders that creates the “bowing of the spine” required in all backbends. 

    WATCH THE VIDEO

    SHOULDER CONNECTIONS: 3 POSTURES FOR INCREASED MOBILITY

    UPWARD-FACING DOG: PREPARATION WITH BLOCKS

    If we pay attention to the smaller, more intricate details within the application of techniques in a posture, the benefits become more profound. First, Matt demonstrates the simple action of turning the fingers outward on the blocks. Lifting the shoulders up and back now becomes more accessible, which encourages the action of external rotation in the arms, promoting retraction of the scapulae and allowing for more opportunity to contract and strengthen the rear deltoids, rhomboids, lower fibers of the trapezius muscles, and the latissimi dorsi. The final action is to push the hands down into the blocks to access increased spinal extension along with greater heart opening.  

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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

    WILD THING

    In Wild Thing, there are 3 shoulder actions that help create more expansion and mobility in the shoulders. First, we lift the bottom shoulder up, move it back (retract), and then bring the bottom wing tip of the shoulder blade around. These actions send the chest forward and up. The posture is different, but the same actions apply here as in 3-Part Cobra. In the full class, Matt reminds us that it can be easy to lose the integrity of the positioning of the shoulder once we start to lift up into the pose, but if we continue to connect with the sensation of muscle contraction between the shoulder blades, there’s more success in maintaining the shoulder position. Ideally, the chest is above the height of the shoulder. In order to gain shoulder mobility, we must build strength and endurance in the muscles associated with and connected to the shoulders. Stretching alone will not have the same effect.

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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!

    • 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

    SHOULDER MOBILITY

    Shoulder mobility means having the ability to move the joint through the full range of motion. We can see why this is beneficial when it comes to heart openers: In order to find expansion, we need to be able to move the shoulder joint freely and safely. Strengthening also means better stability. In postures like Wild Thing, where we’re balancing on one arm, stability and strength are a must for a solid foundation.  

    Exploring the shoulder actions multiple times within a practice helps us record the biomechanics in our bodies. This is the reasoning behind the layering of actions and postures in a Chromatic Yoga class.

    In the 2nd week of Matt’s current 3-part workshop, Shoulder Mastery, he delves into shoulder strength for arm balances. Register and get access to this class and to last week’s class about the shoulders and heart openers.

    See you on the mat!

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

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    Article by Trish Curling

    Videos Extracted From: Shoulder Mastery

    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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    When You Subscribe, You Will Get Instant Access to

    • the Technique Pack: 15 yoga pose breakdowns
    • exclusive online course discounts
    • exclusive blogs and videos
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    Deep Dive Into Chaturanga

    Deep Dive Into Chaturanga

    Shoulder Action Controversy

    shoulder stability

    DEEP DIVE INTO CHATURANGA

    Earlier this week, Matt posted a video on his Instagram page highlighting the shoulder blade movement that takes place in Chaturanga—moving from protraction to retraction. This can be a tricky subject, and it was cause for some discussion in the comments on that video. He goes into more detail here

    When we’re taught to do something (such as the execution of a yoga posture) a certain way, it may be difficult to consider an alternative. The Chromatic yoga approach, however, is a nondogmatic one and requires that we create our own understanding through action and being open to new possibilities. There is always room for perspective. Now, Chaturanga can be a challenging posture due to the strength it requires, but in today’s video, we see a breakdown of the steps and gain insight into the anatomy in order to make informed choices in our yoga practice.

    chromatic yoga 15 hour immersion

    SHOULDER MASTERY

    WORKSHOP SERIES

      •  3 livestream workshops and replays
      • Nondogmatic and effective alignment
      • Improve low-back health
      • Shoulder mobility + heart openers
      • Shoulder strength + arm balances
      • Inversions, binds, neck & shoulder release
      • 6 hours of continued education
      • Gain strength and stability
      • Increase range of motion, flexibility, and mobility
      • Step-by-step guidance: Everyone can follow and participate
      • Educationally infused: Learn while you embody
      • Livestream optional; all workshops available as livestreams (see dates below) and as on-demand replays for life
      • Automatically receive access to the replays immediately after the livestream

      SEQUENCING FOR THE SHOULDERS

      The intelligent sequencing offered in a Chromatic yoga class helps us prepare our bodies for optimal positioning in a given posture.

      In Chaturanga, there is a tendency for the scapulae to anterior tilt, causing the shoulders to punch forward into the anterior portion of the shoulder capsule. Over time, this can cause pain and/or increased wear and tear on the joint, not to mention the implications it may have for the neck, shoulders, back, and chest. What’s necessary is a healthy degree of external rotation. Matt demonstrates a few drills with a strap and blocks that help pattern the body in how to create the external rotation required for the pose. Why is this important? These drills teach us how to strengthen the rotator cuff muscles, which will help stabilize the shoulder joint and recruit the serratus anterior for a stronger descent in Chaturanga.

      WATCH THE VIDEO

      DEEP DIVE INTO CHATURANGA: SHOULDER ACTION CONTROVERSY

      STRAP SETUP FOR THE SHOULDERS

      These drills help us understand the foundations of the shoulder mechanics for Chaturanga.

      Pull the Strap Apart

      Here are the four key actions:

      1. Take an underhand grip of the strap.
      2. Pull the strap apart.
      3. Move the shoulder heads back.
      4. Bring the elbows in and forward.

      This drill is not static; when watching the video, we see that there is actually movement back and forth, which will help strengthen the rotator cuff muscles.

      Block in the Palm & Between the Elbow and the Body

      This drill can be done without  a block; however, the block between the body and elbow adds that extra awareness of activation and reminds to keep our elbows more narrow.

      Essentially what’s happening here are movements back and forth between the internal and external rotation of the humerus. Holding the additional block in the supinated palm of the same arm helps emphasize the required external rotation for Chaturanga.

      STRAP SETUP FOR THE SHOULDERS

      These drills help us understand the foundations of the shoulder mechanics for Chaturanga.

      Pull the Strap Apart

      Here are the four key actions:

      1. Take an underhand grip of the strap.
      2. Pull the strap apart.
      3. Move the shoulder heads back.
      4. Bring the elbows in and forward.

      This drill is not static; when watching the video, we see that there is actually movement back and forth, which will help strengthen the rotator cuff muscles.

      Block in the Palm & Between the Elbow and the Body

      This drill can be done without  a block; however, the block between the body and elbow adds that extra awareness of activation and reminds to keep our elbows more narrow.

      Essentially what’s happening here are movements back and forth between the internal and external rotation of the humerus. Holding the additional block in the supinated palm of the same arm helps emphasize the required external rotation for 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

      CHATURANGA AT THE WALL

      Transitioning to Chaturanga at the wall takes us to a closer setup of what position our bodies will be in. Of course, we are perpendicular to the floor in this variation, but we can negotiate hand and shoulder placement without the strength element. Matt has shown us variations at the wall before, and they are always helpful in navigating a posture.

      One of the key points in this variation, however, is the push through the heel of the hands. This action both brings the bottom wing tip of the scapulae through the arm bone, which encourages the head of the humerus to pull back, and it helps recruit the muscles of the serratus anterior. We also gain a “band of stability” in the upper body once this is in place. Once we’ve explored here, it’s time to take Chaturanga to the mat.

      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

      WHY PROTRACTION TO RETRACTION?

      In the video, Matt demonstrates how the shoulder blades come in towards one another on the descent portion of Chaturanga. This is what might conjure up some controversy. Matt explains that we’re not just easily allowing them to come together; instead, we’re still trying to resist the retraction in the lowering phase until we’re almost at the ground level. It’s therefore a “fight” between the actions of protraction and retraction of the scapulae.

      Remember the “push through the heel of the hand”? This ignites the protraction. The goal is to allow the shoulder blades to retract at a slow pace. Too often, we find that if there is no retraction, we can fall into the anterior tilt of the scapulae more easily. If there is no movement of the scapulae, it can affect the muscles in the front and the back of the neck by causing more strain.

      ALLOW MOVEMENT TO TAKE PLACE

      In this full workshop (The Shoulder Reset), Matt explains that going from protraction to retraction means that we are allowing the shoulder joint to move as it was designed. We are allowing gravity to do its job. When allowing the movement from protraction to retraction to take place, we are creating an eccentric contraction, which will offer a smooth descent. It will also translate into creating lightness and ease in a jump back.

      The good news is that Matt’s offering a 3-part workshop series this month, Shoulder Mastery The education we can look forward to will have a profound effect on our yoga practice overall.  

      Part I is all about shoulder mobility and heart openers, and Part II delves into shoulder strength and arm balances. Part III tackles inversions, binds, and neck & shoulder releases.

      Click Shoulder Mastery to register.

      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: The Shoulder Reset

      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

      Hanumanasana Hints

      Hanumanasana Hints

      Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

      read more
      Chin Stand

      Chin Stand

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      read more
      Spinal Spaciousness

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      Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

      read more
      Steps To Scorpion Pose

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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.

      Headstand and Forearm Stand

      Headstand and Forearm Stand

      Master This Imperative Shoulder Action

      scapula elevation

      HEADSTAND AND FOREARM STAND

      Getting straight to the point, the imperative shoulder action in Headstand and Forearm Stand is elevation of the scapulae. This is the best way to fully participate in developing your potential in these postures. It may seem like a simple action, but it’s important to understand the broader scope of what’s involved. More than just lifting your shoulders up towards your ears, it’s the activation of muscles like the upper trapezius, serratus anterior, and the triceps, along with freedom in the neck, that help support this action. In today’s video, Matt outlines a number of drills that will assist you in finding the appropriate amount of activation and strength to achieve balance, stability, and freedom in Headstand and Forearm Stand.

      chromatic yoga 15 hour immersion

      THE SHOULDER RESET

      2-HOUR LIVESTREAM WORKSHOP!

        • Technique-infused 2-hour workshop
        • Non-dogmatic alignment awareness
        • Chest/heart flexibility
        • Increase active range of motion of the shoulder
        • Learn shoulder anatomy as you practice
        • Strengthen rotator cuff for stability and shoulder health
        • Gain access to shoulder-focused postures
        • Debunk popular alignment
        • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano

        DOWNWARD DOG–DOLPHIN DRILL

        This first drill can be approached in two different ways:

        1.  The first approach to this Headstand drill starts in a shorter Downward-Facing Dog in which your body is still in a diagonal position. You then proceed to play with movement between moving your head gently down towards the ground, which requires a softening in the shoulders, and pushing the floor away with your forearms, creating more elevation of the scapulae and pushing your body back. Matt reminds you not to move back to a point where you feel pain in your shoulders as a result of greater compression in the joint. 
        2.  In the second approach, you’ll walk your feet in to become more vertical (closer to Headstand or Forearm Stand position). It’s important to note the slow lowering of your head towards the ground in order to build greater strength in the elevators of the scapulae.

        WATCH THE VIDEO

        HEADSTAND AND FOREARM STAND: MASTER THIS IMPERATIVE SHOULDER ACTION

        HEADSTAND PREPARATION

        It may be simpler to understand why elevation of the scapulae is important in Forearm Stand: The goal there is to take your head completely off of the ground. Why is elevation of the scapulae also imperative in Headstand? Well, implementing this action will reduce pressure on your cervical spine, that is, in the neck.  

        If you are going forward with this exploration, then you will feel some weight in your head in the starting position (feet down). To reduce this weight, Matt advises you to take your gaze towards your belly button to get longer in the back of your neck and/or to take the opportunity to strengthen your serratus muscles, along with the trapezius, by pushing the floor away to the degree that allows you to lift your head further away from the ground. This movement may be slight or moving more towards Forearm Stand.

        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

        FOREARM STAND DRILLS

        Once you’ve explored some of the added layers in Headstand from the video, you can move on to explore your potential in Forearm Stand. This of course requires increased elevation of the scapulae in order to lift your head off the ground.

        This time, start with your head completely off the ground. Proceed by lifting one leg up at a time. If you’re close to a wall, like Matt is in the video, you’ll see how he demonstrates a controlled hop.

        Now, if you’re looking for a bit more, you’ll see Matt’s demonstration utilizing a chair in the video. This can be more intense, but what Matt explains is that it’s helpful to remove the balance element from the drill because you can work on strengthening and deepening the connection to the awareness of the range required in the scapulae in order to lift.

        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

        PROTECT YOUR NECK

        Keep in mind, the best choice to avoid injury or the aggravation of any known discomfort in your neck is to stay away from Headstand completely. However, what’s offered in the video tutorial, assuming it’s safe for you to explore, are ways to intelligently approach the practice of Headstand and Forearm Stand with a deeper understanding of how to prepare your body. The drills teach you how to build strength and mobility concurrently. You’ll learn how to strengthen muscles like the trapezius, serratus anterior, and stabilizers of the neck, but the basis for this strengthening comes from the important action of elevating your scapulae. This action is the catalyst for unlocking your potential in these inversions.

        Register today for The Shoulder Reset, a 2-hour livestream workshop on January 28th, where Matt will dive into technique, anatomy, and the biomechanics of the shoulder joint.

        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: Shoulder Mobility 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

        Hanumanasana Hints

        Hanumanasana Hints

        Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

        read more
        Chin Stand

        Chin Stand

        Chin Standganda bherundasanaCHIN 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...

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        Postpone The Stretch Sensation

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        Wake Up Your Wheel Pose

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        Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

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        Spinal Spaciousness

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        Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

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        Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

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        THE FREE TECHNIQUE PACK

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        Bound Ardha Chandrasana

        Bound Ardha Chandrasana

        Technique, Accessibility, and Expression

        BOUND HALF MOON

        BOUND ARDHA CHANDRASANA

        As Matt shares the 5 Powers of Consciousness from Tantrik yoga philosophy in his current immersion, The Power of Bliss, he reminds us that they are powers that exist within us and are present all around us. You can see a brief breakdown here. These teachings can be applied when discussing Bound Ardha Chandrasana, and there is a lot to say. In the full class, Matt describes this pose as one of the most challenging (this is subjective of course), but that leaves room to interject discussion of the 2nd power of consciousness, Bliss (Ānanda-Śakti), into the conversation. When considering what Bliss means when it comes to Bound Ardha Chandrasana, you’ll also have to also make room for how technique (or knowledge, Jñāna-Śakti), accessibility, and expression play a role.  

        chromatic yoga 15 hour immersion

        THE POWER OF BLISS

        November 2023 Immersion

        • Moderately paced Power Yoga classes
        • Perfect blend of movement, alignment, and technique
        • Inspirationally themed to give meaning and power to each practice
        • Tantrik philosophy: The 5 Powers of Consciousness
        • Teachings of the Yoga Sutras
        • 12 classes included
        • Livestream optional! All classes available on demand after livestream's complete

        Registration now open!

        WHAT IS YOUR DEFINITION OF BLISS?

        I was asked this question once by my osteopath, and I gave an answer about a feeling, a moment in time when I felt happy. Starting to delve deeper into philosophy in my 300 Hour studies with Matt has definitely challenged my previous answer.

        Matt explains the teachings so well, stating that Bliss (yes, with a capital B) is not a feeling of just finding happiness, or of “being in a state of bliss” because things are going the way you want them to at a particular moment or in life. Rather, it is the awareness (Cit-Śakti) that even in struggle, you can experience Bliss because you are here, in the human experience. Your mere being is an expression of Bliss itself and all that your experiences encompass.  

        If Bound Ardha Chandrasana is challenging and you’re feeling frustrated in the process, Bliss is actually present.

        WATCH THE VIDEO

        BOUND ARDHA CHANDRASANA: TECHNIQUE, ACCESSIBILITY, AND EXPRESSION

        GROWTH AND EXPRESSION

        The same is true if Bound Ardha Chandrasana comes to you quite naturally. Bliss is also present in this state. This is where we come to understand that it’s more about where we are along the journey of Bound Ardha Chandrasana and not about the achievement of the posture itself. It’s about the knowledge we are gaining and about each individual experience. Your ability to express yourself fully in any variation of the posture is what contributes to the deepening of  your relationship with the practice of yoga and the power that exists within you.  

        On the Chromatic Path to the posture, there are variations and preparations for you to learn from, sit with, and grow with. Matt’s classes offer a plethora of options for you to carve your own path.

        200 Hour Online Teacher Training Certification

        200 HOUR ONLINE TEACHER TRAINING

        GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

        • Deepen your yoga practice
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        • Learn techniques for a wide range of yoga postures
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        • Yoga Alliance Globally Recognized Certification Program

        VARIATION AND PREPARATION

        In today’s video, Matt starts off by demonstrating the techniques involved in Bound Side Angle. Important cues like the internal rotation of your arms, along with bowing deeply forward, create an accessibility to the bind that you may not have thought possible. Now, working this way in Bound Side Angle or even Bound Triangle (which he also demonstrates) doesn’t necessarily make the pose “easier.” This approach just offers options and access points for you to explore. The postures are opportunities for you to explore the techniques, gain knowledge, and discern what is appropriate for you to express at any given time. Matt offers the option for you to explore a half bind, or none at all. When you play the video, you’ll hear him discuss the importance of finding the love within yourself to express outwardly in the form or variation you’ve chosen.

        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

        FROM TECHNIQUE TO BLISS

        You could quite easily argue that it’s not a road from technique to Bliss; they actually very much permeate one another. Bliss exists within acquiring the knowledge of the techniques involved in Bound Ardha Chandrasana. Being present in the fullness of each step reminds you of the fact that you have an ability to explore your body in this way and that both your experience in your body and your experience with postures like Bound Ardha Chandrasana will change over time. The intricacies that Matt demonstrates in the video, like where to place your Drishti (gaze), where to place the weight in your feet, how to ignite your glutes—are all part of the power that exists within you. Bask in the glory of this expression in the Power of Bliss Immersion.

        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: Power of Bliss 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

        Hanumanasana Hints

        Hanumanasana Hints

        Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

        read more
        Chin Stand

        Chin Stand

        Chin Standganda bherundasanaCHIN 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...

        read more
        Postpone The Stretch Sensation

        Postpone The Stretch Sensation

        Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

        read more
        Wake Up Your Wheel Pose

        Wake Up Your Wheel Pose

        Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

        read more
        Spinal Spaciousness

        Spinal Spaciousness

        Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

        read more
        Steps To Scorpion Pose

        Steps To Scorpion Pose

        Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

        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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