Conquering Compass Pose

Conquering Compass Pose

SURYA YANTRASANA

CONQUERING 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 engaging both the internal and external obliques on the same side of the body, creating lateral flexion (side bending) that allows the opposite side to expand and lengthen. Rather than passively falling into the shape, we use strategic contraction to unlock mobility. In Compass Pose, the lifted, lengthened side of the body isn’t just stretching—it’s actively lifting, a movement Matt describes as a coordinated effort between several muscle groups. This action doesn’t always come intuitively, so working in different planes of movement helps develop the body awareness needed to balance stability with flexibility. Through this approach, we shift from simply “achieving” the pose to exploring it with strength, control, and intention.

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PRACTICE IN DIFFERENT PLANES

To better understand and access Compass Pose, Matt encourages us to practice the key actions in different planes of movement. When a posture is flipped in relation to gravity, its complexity shifts—sometimes making it easier, other times more challenging. In Compass Pose, the body is oriented with the head up and bottom down, making balance relatively manageable, but the flexibility demands, along with deep hip flexion of the lengthened leg are intense. By laterally tilting the pelvis, the lifted leg draws closer to the body, reducing strain and improving alignment. Exploring the pose in different orientations allows us to better isolate actions like lateral spinal flexion and pelvic movement. Matt begins with a more advanced variation that includes a balance challenge, activating the hip flexors in a way that builds both strength and coordination. These preparatory drills pave the way for more ease, control, and integration when approaching the full expression of Compass Pose.

WATCH THE VIDEO

CONQUERING COMPASS POSE: A JOURNEY OF STABILITY OF OPENNESS

YOGA TOE LOCK PREPARATION

In the first variation of Utthita Hasta Padangusthasana B (Yoga Toe Lock) that Matt demonstrates, the focus is on building hip flexor strength in the lifted leg while maintaining balance. Once stability is established, he introduces the element of lateral flexion, guiding the spine into a side bend that mirrors one of the key components of Compass Pose. Although the added challenge of balancing makes this variation more complex, it offers a powerful way to develop control and precision. This posture becomes a preview of Compass Pose—not identical in shape, but similar in intention. While the lifted leg doesn’t come quite as close to the torso, the emphasis remains on the lift and length of the open side of the body. Through this drill, we begin to sense the shape and effort required in Compass Pose, laying the groundwork for a more confident and connected approach.

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JANU SIRSASANA PRACTICE

Unlike the Yoga Toe Lock variation, practicing Janu Sirsasana removes the challenge of balance and allows us to take the lengthened leg closer to the torso, essentially flipping Compass Pose onto its side. This grounded version provides more stability, making it easier to explore the key components of the posture without worrying about falling out. However, Matt reminds us that stability can also lead to passivity if we let gravity do all the work. Instead, we’re encouraged to move with intention, maintaining awareness of both compression and expansion along the sides of the body—an essential concept in conquering Compass Pose. As Matt progresses through deeper variations, he reintroduces the tilt of the pelvis, while also highlighting how we can press into the floor with the bottom arm to gain leverage and create lateral spinal flexion. This posture becomes a valuable tool for refining the strength and alignment needed for Compass Pose.

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THE MAIN EVENT

In the final demonstration, Matt guides us through a clear, step-by-step journey into Compass Pose, beginning with the left leg lengthened. We start by bringing the left arm inside the leg and shifting onto the right hip, then lifting the heel and hiking the leg up. The right hand grabs the foot, and we internally rotate the left leg while keeping the right shoulder hugging into the socket for support. As we increase the internal rotation of the hip and lift the right thigh, we work toward straightening the left leg, with the option to rotate the torso back and let the left hip drop. 

In Chromatic teachings, we are reminded that we don’t have to reach the final shape. We may pause at step one or two, and that’s enough. The true essence of conquering Compass Pose lies in showing up with curiosity, moving with intention, and embracing each part of the journey as a place of strength, learning, and growth.

Follow this journey by registering for Matt’s current 10 class online Spanda Immersion

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Article by Trish Curling

Video Extracted From: Spanda 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

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA DHANURASANA UNKNOWNS Let’s take a pause from what we think we know about Wheel Pose and consider the Urdhva Dhanurasana unknowns. Often, we hear the cue, “Just press up into Wheel,” and we do—without questioning the subtle...

read more
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

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Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen from the Inside Out

Shoulder Mobility

INTERNAL ROTATION: STRENGTHENING FROM THE INSIDE OUT

It’s not unusual for us to find ourselves spending too much time in a slouched position. It could be due to a job, our poor habits on our electronic devices, or difficult emotional periods. Being in this slouched position means that our shoulders are favouring internal rotation. It doesn’t mean that we should never be in this state; the anatomy of the shoulder absolutely allows for it. It’s when we are unconsciously, inactively allowing this posture to be our default that we can run into issues. This is why focused, intentional work is critical for overall shoulder health.

If shoulder internal rotation is the focus of a given practice, our approach must include more than just the internal rotators. The drills and techniques Matt provides in today’s video teach us not to leave anything behind when it comes to strength and overall mobility.

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MOVE WITH PRECISION

Prone Drill

In the first drill we get a sense of how to find greater range almost immediately.  Matt cues a lift in the armpit allows the humerus to move more freely in the joint.  It helps to decrease the collision of the humerus with the acromion.  Here, we work on control and stability which are also essential components of mobility. 

Standing Drill

This is similar to the previous drill except that of course, we are standing.  What we’re also doing is working through internal rotation along with external rotation but with both arms at the same time.

Practicing these drills help to build healthy patterning of movement along with deep strengthening and stability within the joint.

WATCH THE VIDEO

INTERNAL ROTATION: STRENGTHEN FROM THE INSIDE OUT: TRANSFORMATIVE DRILLS FOR INDESTRUCTIBLE SHOULDER HEALTH

SOCK DRILLS

What’s great about these shoulder internal rotation drills is that they can be easily integrated into our regular yoga practice and/or mobility work.

The sock drills Matt demonstrates in the video will test our endurance.  As far as the anatomy is concerned, the two major muscles in the rotator cuff that create internal rotation (subscapularis and teres major) will be at work, along with the front deltoid muscles, the pectoralis major, and latissimus dorsi. 

We really focus on latissimus dorsi in the second drill which is essentially a prone “lat pull down”.  To increase the intensity of this drill, Matt instructs us to press down with our hands firmly.  Latissimus Dorsi activation really sets in when we lift the armpits.  The action of lifting the armpits, we come to realize, is an important one if we want to be successful in strengthening internal rotation of the shoulders.

200 Hour Online Teacher Training Certification

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SIDE ANGLE BIND OPTIONS

After preparing for optimal internal rotation of the shoulder through both strengthening and awareness of how to move, Side Angle pose with bind options really showcases the work we’ve done.  

One of the key things is simply opportunity.  If we set ourselves up “correctly”, then we provide ourselves with the opportunity to execute the necessary actions for success in the binding portion of this posture.  The first thing is getting the shoulder under the front leg (which Matt demonstrates in a “humble warrior-like position”) in order to create enough space for the shoulder to move freely into internal rotation.  This allows the arm to wrap around and for the hands to clasp/bind.  What we also receive from Matt in the video, are 3 possible ways to engage with a bind.  Engaging in these can be either practice or preparation.  It all depends on where we are in the journey.

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!

  • 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

THE DEEP WORK ISN’T FANCY WORK

One of the things that’s great about Chromatic yoga is that you’re provided with the right tools for the “deep work”.  We may understand that we need to work on a particular aspect of our practice, like “I know I need to work on internal rotation of the shoulder joint”, but we may not know exactly what to do.  There are less questions about where to start with the Chromatic yoga approach.  It doesn’t mean that we have all the answers right away, but we always have a starting point for exploration and it’s always about inserting ourselves in the right spot.  From there, it means there is room for potential and growth.  

Matt’s next online immersion Revelation is going to give you access to a plethora of techniques along the full spectrum of your asana practice. Register today in order to deepen your practice and realize your fullest potential.

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

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Article by Trish Curling

Video 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

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA DHANURASANA UNKNOWNS Let’s take a pause from what we think we know about Wheel Pose and consider the Urdhva Dhanurasana unknowns. Often, we hear the cue, “Just press up into Wheel,” and we do—without questioning the subtle...

read more
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

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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
  • This field is for validation purposes and should be left unchanged.

Bird Of Paradise

Bird of Paradise

Svarga Dvijasana

BIRD OF PARADISE

In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be cognizant of is how we are slowly building it from the ground up. Beyond going slowly, it’s very much about the techniques we implement for safe execution, from the feet all the way up into the hips and shoulders. 

Another integral part of our yoga practice is the embodiment of vairagya. As much as we place effort and consistency into the techniques as we move towards Bird of Paradise, we must still remain laser focused on the detachment from the results. It’s the process and journey of learning that teaches us the most. Let’s explore the technique process Matt teaches to nurture our practice as a whole.

chromatic yoga 15 hour immersion

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BOUND SIDE-ANGLE VARIATIONS

The Traditional Variation

One of the most alluring things about this setup is that the internal rotation actually initiates the access to the bind. With the torso low to the ground, internally rotating the shoulder is what allows the lower arm to have more freedom to move. This movement helps us find the bind or the clasp. From there, we can scoop the tailbone under while moving slowly into a backbend and then gradually implementing the external rotation in the shoulders that is required to open the chest.

Bound Side-Angle Standing at the Wall     

Even though this variation is on one leg, we’re still minimizing the balance element. Using the articulations from the previous variation, we are more mindful of the forward force from the hip of the standing leg. It’s common to thrust it forward, but we actually need to pull it back.

 

WATCH THE VIDEO

BIRD OF PARADISE: BEND, BIND & BALANCE

GET A LITTLE CLOSER

Now we start to consider how to prepare for more balance in Bird of Paradise. In the video, Matt begins at the wall in the Bound Side-Angle variation. This time, we gradually take the bottom foot closer to the wall. This creates more stability for us to balance on the standing leg. Next, we lean away from the wall and begin to point the toes of the top foot, which also shifts our stance to become more upright. This may also reveal any pressure or punching forward of the shoulders, in particular the shoulder that is in front of the top leg.

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

GET UP FROM A CHAIR

If we are feeling the urge to force ourselves into the shape, this is where we can back off and explore other options for entry.  

Bending at the hips while placing the top leg on a chair can help us to work on the connection of the shoulder and the inner knee. It’s imperative to bring them close together, but doing so requires a generous amount of hip opening.  Picking the leg up from the height of the chair may provide increased accessibility.  

For better balance, bending the knee of the standing leg can increase stability.

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

KEEP IT TIGHT

Part of negotiating the dance between the balance and the bind is deciding where to place our focus and attention. Do we need to work on hip mobility more than shoulder mobility? Is it the other way around? Maybe it’s both? Any given practice can reveal what we actually need, so it’s important to stay in tune with what our bodies are telling us. 

No matter what, deep hip flexion is required so that we keep it tight between the top leg and the shoulder that’s on the same side.  

In the video, we see that the shoulder is pulled down into more internal rotation. We need the opposite action if we sacrifice the tight closure just to be able to extend the top leg.  

If we slowly work on where to bend, we can then bind and ultimately balance, one step at a time.

Take your practice to the next level! Registration for Matt’s 200 & 300 Hr. Teacher Training is now open.

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: 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

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA DHANURASANA UNKNOWNS Let’s take a pause from what we think we know about Wheel Pose and consider the Urdhva Dhanurasana unknowns. Often, we hear the cue, “Just press up into Wheel,” and we do—without questioning the subtle...

read more
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

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.

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.

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

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.

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

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.

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: 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

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA DHANURASANA UNKNOWNS Let’s take a pause from what we think we know about Wheel Pose and consider the Urdhva Dhanurasana unknowns. Often, we hear the cue, “Just press up into Wheel,” and we do—without questioning the subtle...

read more
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

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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.

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SHOULDER MASTERY

WORKSHOP SERIES

    •  3 livestream workshops and replays
    • Nondogmatic and effective alignment
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    • 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
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    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.  

    200 Hour Online Teacher Training Certification

    200 HOUR ONLINE TEACHER TRAINING

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    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.

    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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    • Learn anatomy, biomechanics, asana techniques
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    • Masterful sequencing and verbal delivery
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    • 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

    The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

    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

    Urdhva Dhanurasana Unknowns

    Urdhva Dhanurasana Unknowns

    Urdhva Dhanurasana UnknownsALIGNMENTURDHVA DHANURASANA UNKNOWNS Let’s take a pause from what we think we know about Wheel Pose and consider the Urdhva Dhanurasana unknowns. Often, we hear the cue, “Just press up into Wheel,” and we do—without questioning the subtle...

    read more
    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

    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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