A Yoga Treatment For The Shoulders

by | Feb 26, 2026 | Main Page Display

A Yoga Treatment For The Shoulders

STABILITY

A YOGA TREATMENT FOR THE SHOULDERS

Shoulders tend to speak up when stability is missing. Matt reminds us that building strength isn’t about aesthetics, it’s about support, resilience, and keeping the body working as one integrated system. This practice becomes a yoga treatment for the shoulders by addressing vulnerability with intelligent loading and clear mechanics. What looks simple on the surface asks us to organize the back body, refine scapular placement, and strengthen the muscles that hold us upright. Reverse plank becomes our entry point, activating the rear deltoids, triceps, and upper back while teaching the shoulder heads to roll back into safer alignment. Instead of chasing stretch, we build structure.  When structure improves, health follows, because strong shoulders don’t just move better, they stabilize everything above and below them.

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TARGET THE REAR DELTOIDS

From Reverse Plank, Matt directs us to internally rotate the arms while rolling the shoulder heads back, immediately waking up the posterior shoulder fibers. Pressing the hands down and back engages the triceps and rear deltoids, creating shoulder extension while drawing the shoulder blades toward each other. This is the opposite muscle pattern of plank and that contrast is a vital tool. As hips lift, we actively retract the scapula and feel the back body participate. This portion of a yoga treatment for the shoulders teaches us how pushing backward through the arms creates support through the upper spine. It’s not passive holding, it’s intentional effort that conditions the muscles behind the shoulders to carry load, preparing us for deeper backbends and arm-supported shapes later.

WATCH THE VIDEO

A YOGA TREATMENT FOR THE SHOULDERS: 3 POSTURES TO ASSIST WITH STRENGTH & STABILITY

UPWARD FACING DOG MINI WORKSHOP

Before full Upward Dog, Matt slows everything down. Using blocks, we rehearse shoulder alignment first: shrug up, roll back, then press down through the hands while keeping the chest moving forward. That downward press lights up the posterior shoulders, triceps, and muscles between the shoulder blades. Only then do we add spinal extension. When we move into Upward Dog, knees start further forward so weight transfers clearly into the hands. Pulling the blocks back draws the chest through, lifting the heart without collapsing into the lower back. This phase of a yoga treatment for the shoulders teaches us that Upward Dog isn’t about hanging in flexibility, it’s about pressing, organizing, and letting the shoulders guide safe spinal lift.

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ISOMETRIC ROTATIONS

Side plank introduces opposing actions that stabilize the rotator cuff. Matt cues us to externally rotate the upper arm until the shoulder head rolls back, then internally rotate against that action without moving, creating an isometric lock. This co-contraction keeps the joint centered while we push through the hand and stack the feet. The power originates at the scapula and travels through the arm into the palm. He also reminds us to stay engaged as we exit poses, releasing effort only once weight is gone.  This is a key injury prevention habit. These isometric rotations complete a yoga treatment for the shoulders, teaching us how opposing muscle groups work together to protect the joint under load.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

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  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang
LEARN MORE!

STABILITY YOU CAN CARRY FORWARD

What ties this practice together is awareness under effort. From reverse plank to Upward Dog to side plank, Matt shows us how deliberate activation builds lasting support. Rear deltoids, triceps, rotator cuff, and scapular stabilizers all learn to share responsibility instead of leaving the shoulders vulnerable. This is why framing these actions as a yoga treatment for the shoulders works. It trains coordination, not just muscles. As Matt demonstrates each drill, we see how structure creates freedom: shoulders roll back, hearts lift, and strength becomes functional. These aren’t isolated exercises, they’re transferable skills that show up in backbends, arm balances, and everyday posture. When we move with intention, the shoulders stop compensating and start cooperating.

If you missed it, you can still access Matt’s recent online yoga immersion Yoga For Strength.  Get lifetime access here.

 

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: Yoga For Strength 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
TELL ME MORE!

Continue Learning

A Yoga Treatment For The Shoulders

A Yoga Treatment For The Shoulders

A Yoga Treatment For The ShouldersSTABILITYA YOGA TREATMENT FOR THE SHOULDERS Shoulders tend to speak up when stability is missing. Matt reminds us that building strength isn’t about aesthetics, it’s about support, resilience, and keeping the body working as one...

read more
Reverse Tabletop Strength

Reverse Tabletop Strength

Reverse Tabletop StrengthMECHANICSREVERSE TABLETOP STRENGTH “Solid” implies strength,  yet in yoga, we can easily lose sight of how intentionally building the back body supports everything we do. Reverse Tabletop may look simple, but it asks a lot from the posterior...

read more
Focus On Eagle Pose Legs

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Focus On Eagle Pose LegsMECHANICSFOCUS ON EAGLE POSE LEGS When we focus on Eagle Pose legs, it’s tempting to assume the bind is a flexibility test. But this posture quietly reveals something more nuanced: timing, joint mechanics, and how efficiently the legs organize...

read more
Build Connection On The Mat

Build Connection On The Mat

Build Connection On The MatGROUNDINGBUILD CONNECTION ON THE MAT Building connection on the mat starts at the place we tend to overlook: our feet. If we only practice the “shape” of a posture, we can miss the biomechanics that change how the whole pose feels from the...

read more
Flying Revolved Half Lotus

Flying Revolved Half Lotus

Flying Revolved Half LotusARM BALANCEFLYING REVOLVED HALF LOTUS Some postures don’t arrive through imitation; they arrive through investigation. Flying Revolved Half Lotus is one of those shapes. It borrows familiar ingredients like Side Crow mechanics, hip opening,...

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Eka Pada Bakasana

Eka Pada Bakasana

Eka Pada BakasanaSINGLE LEG CROWEKA PADA BAKASANA Eka Pada Bakasana asks us to balance curiosity with patience. This one-legged crow variation isn’t just about lifting a leg, it’s about organizing pressure, timing, and trust in unfamiliar territory. The posture...

read more
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Perfect Protraction For Crow Pose

by | Nov 6, 2025 | Main Page Display

Perfect Protraction For Crow Pose

BAKASANA

PERFECT PROTRACTION FOR CROW POSE

When working toward perfect protraction for Crow Pose, it’s essential to understand the role of the serratus anterior, the “fingertip” muscles that wrap around the rib cage and attach to the inner edge of the shoulder blades. Matt describes them as the driving force behind any forward-pushing movement, from boxing to arm balances. These muscles are responsible for that “lifted” feeling when we press the floor away beneath us. Without this activation, the chest collapses, and the arms bear the brunt of the work. Learning to engage the serratus anterior transforms Crow Pose from a heavy arm balance into an integrated, buoyant experience where strength and lift coexist.

chromatic yoga 15 hour immersion

BRING THE HEAT

ENHANCE YOUR POSTURAL PRACTICE

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Physically Invigorating
  • Each Class is designed to cultivate inner heat from a blend of calculated long holds and vinyasa style flows
  • Meticulously Crafted Experiences to Enhance Your Postural Practice
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GET THE MECHANICS DOWN

Matt begins with a simple yet revealing wall drill. With the forearms placed at shoulder height, hands at forehead height, we practice retraction and protraction.  This involves drawing the shoulder blades together, then pushing them apart. At this stage, the focus is precision, not power. The goal is to feel how the shoulder blades glide and wrap around the rib cage. This movement builds heat and sets the foundation for proper shoulder mechanics before any weight is added. By refining this awareness early on, we prepare our joints for stability and longevity in arm balances. Protraction becomes not just a motion, but a habit of intelligent movement that protects the shoulders from strain.

WATCH THE VIDEO

PERFECT PROTRACTION FOR CROW POSE: 2 SHOULDER ACTIONS FOR INCREASED ELEVATION

CHATURANGA & CROW PRACTICE

Translating this awareness into action, Matt layers in Chaturanga and Crow drills. In Chaturanga, we spread the fingers wide, slightly turn the hands out, and push down and in to fire up the serratus and pectoralis. This prevents the shoulders from collapsing forward and maintains lift through the upper back.
 To reinforce this pattern, he takes us to the floor for Chaturanga on the back, using blocks or weights. Here, gravity works in reverse, and we feel how the scapulae widen as we “press up.” The transition from Chaturanga to Crow on the back trains the same coordination, knees hug in, tailbone tucks, and the upper body maintains protraction. These drills establish neuromuscular connection before Crow Pose ever touches the ground.

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LEARN MORE!

CROW POSE ON BLOCKS

Now, the mechanics meet the mat. Placing the feet on blocks removes the fear of balance so we can focus purely on shoulder control. Knees squeeze in, elbows hug inward, and hips lift high. Matt emphasizes that Crow Pose shouldn’t be just a head bob from the elbows; it’s a full body integration that begins with elevation of the hips and scapular movement.
 We move through retraction and protraction at the top of the shape, feeling the difference between sinking and lifting. As we lean forward, the protraction deepens, allowing the shoulders to stay stable and light. A soft cushion in front provides peace of mind, but the real support comes from the strength of the serratus anterior; it’s the engine behind the lift.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

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  • 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
LEARN MORE!

PRACTICE OVER PERFECTION

Crow Pose mastery comes not from muscling through but from cultivating awareness in the shoulder stabilizers, core, and breath. Each layer, the wall drill, the Chaturanga sequence, and the block practice creates a more refined relationship between effort and control. Protraction is not a static position but an active expression of power that evolves with consistent attention.
 In this “perfect protraction for Crow Pose” approach, success lies in understanding mechanics, not chasing shape. With repetition and focus, the shoulders learn to support the lift, transforming Crow Pose from something heavy to something that truly flies.

To break unhelpful patterns in the body, we need to train with intention. Matt’s upcoming online Bring the Heat immersion does just that; each practice blends mindful repetition with fire-building techniques that rewire strength, mobility, and endurance from the inside out.

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
TELL ME MORE!

Continue Learning

A Yoga Treatment For The Shoulders

A Yoga Treatment For The Shoulders

A Yoga Treatment For The ShouldersSTABILITYA YOGA TREATMENT FOR THE SHOULDERS Shoulders tend to speak up when stability is missing. Matt reminds us that building strength isn’t about aesthetics, it’s about support, resilience, and keeping the body working as one...

read more
Reverse Tabletop Strength

Reverse Tabletop Strength

Reverse Tabletop StrengthMECHANICSREVERSE TABLETOP STRENGTH “Solid” implies strength,  yet in yoga, we can easily lose sight of how intentionally building the back body supports everything we do. Reverse Tabletop may look simple, but it asks a lot from the posterior...

read more
Focus On Eagle Pose Legs

Focus On Eagle Pose Legs

Focus On Eagle Pose LegsMECHANICSFOCUS ON EAGLE POSE LEGS When we focus on Eagle Pose legs, it’s tempting to assume the bind is a flexibility test. But this posture quietly reveals something more nuanced: timing, joint mechanics, and how efficiently the legs organize...

read more
Build Connection On The Mat

Build Connection On The Mat

Build Connection On The MatGROUNDINGBUILD CONNECTION ON THE MAT Building connection on the mat starts at the place we tend to overlook: our feet. If we only practice the “shape” of a posture, we can miss the biomechanics that change how the whole pose feels from the...

read more
Flying Revolved Half Lotus

Flying Revolved Half Lotus

Flying Revolved Half LotusARM BALANCEFLYING REVOLVED HALF LOTUS Some postures don’t arrive through imitation; they arrive through investigation. Flying Revolved Half Lotus is one of those shapes. It borrows familiar ingredients like Side Crow mechanics, hip opening,...

read more
Eka Pada Bakasana

Eka Pada Bakasana

Eka Pada BakasanaSINGLE LEG CROWEKA PADA BAKASANA Eka Pada Bakasana asks us to balance curiosity with patience. This one-legged crow variation isn’t just about lifting a leg, it’s about organizing pressure, timing, and trust in unfamiliar territory. The posture...

read more
All Videos

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When You Subscribe, You Will Get Instant Access to

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

Redefine Chaturanga

by | Apr 17, 2025 | Main Page Display

Redefine Chaturanga

ALIGNMENT

REDEFINE 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 shoulders. But is that the only way? Not necessarily. If we’re open to exploring new pathways, we may discover a version of Chaturanga that supports greater mobility, less strain, and more potential. In today’s blog, we look at how widening the hand placement—when done with precision—can enhance movement at the scapulocostal joint and reduce stress on the more vulnerable glenohumeral joint (the shoulder joint as most of us know it). It’s not about what’s “right or wrong,” but about becoming curious enough to explore alternatives that serve our structure. When we bring awareness to these nuances, we don’t just perform Chaturanga—we evolve it.

chromatic yoga 15 hour immersion

ALIGNED VINYASA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • 10 Peak Postures: The Most Essential Poses of the Vinyasa Practice
  • Meticulously Crafted Experiences to Enhance Your Postural Practice
  • Non-dogmatic, Anatomy informed Alignment
  • The Perfect Blend of Knowledge and Practice
  • A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but No One Teaches
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!
✋ SIGN UP HERE

SHOULDER RISKS

When discussing shoulder health, particularly in postures like Chaturanga, Matt reminds us that risk doesn’t mean avoidance—it means awareness. The glenohumeral joint, the most mobile joint in the body, is highly vulnerable in both high-impact sports and repetitive yoga transitions. In sports, we often hear of dislocations from falling with an outstretched arm. In yoga, we put a significant load on this joint in poses like Chaturanga, Wild Thing, and Full Wheel. That’s not a reason to fear these postures—but rather an opportunity to get smarter about how we move. By strengthening the rotator cuff muscles and increasing body awareness, we make the joint more responsive and supported, even under pressure. This is the heart of the yoga practice: not bypassing challenges, but meeting it with clarity. When we redefine Chaturanga, we reduce joint stress not by doing less, but by doing it better—with strength, technique, and thoughtful engagement.

WATCH THE VIDEO

REDEFINE CHATURANGA: INCREASE AWARENESS, STRENGTH & TECHNIQUE

NON-DOGMATIC APPROACH

Let’s set aside, just for a moment, the spiritual symbolism and tradition tied to Chaturanga and focus purely on the physical mechanics. When we remove the labels of right and wrong, we open the door to deeper inquiry—what are the joints doing, and how is the body responding? In the full class Matt discusses how, the body doesn’t recognize the name “Chaturanga”—it recognizes movement patterns, muscle activation, and joint load. In its most natural form, Chaturanga is simply a push-up, a movement the body inherently understands. By approaching it from a place of curiosity rather than correction, we become more attuned to what the body actually needs in that moment. This perspective allows us to refine our technique, increase our strength, and reduce unnecessary strain—while still honoring the spirit of the practice. When we release rigidity, we make space for a more intelligent and empowered experience on the mat.

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
LEARN MORE!

CHATURANGA VARIATIONS

In the video, Matt peels back the layers to help us redefine Chaturanga, offering accessible variations that reintroduce the body to new, more functional patterns. He begins with two supported options using a bolster and yoga blocks—tools that reduce the demand for strength so we can place greater attention on alignment and shoulder mechanics. As we descend, the shoulder blades move from protraction to retraction, a subtle but essential shift. With wide hands and a gentle outward rotation (thumbs aligning with the outer shoulders), Matt encourages more natural scapular movement and improved external rotation of the arms. The bolster under the belly offers support, allowing us to focus without collapsing. In classic Chromatic approach, Matt also teaches by contrast—first demonstrating the shoulder action incorrectly, then guiding us to correct it. This back-and-forth helps encode the movement into our system. Eventually, these variations build toward a stronger, integrated full Chaturanga—one rooted in conscious movement and intelligent strength.

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
LEARN MORE!

RETHINK & REFORM

Chaturanga, when stripped of assumptions and approached with curiosity, becomes more than a transition—it becomes a tool for self-discovery. Whether supported by props or engaged in the full variation, Chaturanga becomes a pose of choice—not just a challenge.  Matt’s layered breakdown shows us how to simplify without losing depth, using variations to build proprioception, strength, and alignment. Reform happens not when we perfect the shape, but when we understand the body behind the movement. With thoughtful adjustments and conscious practice, Chaturanga shifts from something we push through to something we move with. The invitation is simple: stay curious, stay engaged, and keep evolving.

Let this mindset guide your practice as you explore “Aligned Vinyasa,” Matt’s upcoming online immersion in May 2025.

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: Revelation 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
TELL ME MORE!

Continue Learning

A Yoga Treatment For The Shoulders

A Yoga Treatment For The Shoulders

A Yoga Treatment For The ShouldersSTABILITYA YOGA TREATMENT FOR THE SHOULDERS Shoulders tend to speak up when stability is missing. Matt reminds us that building strength isn’t about aesthetics, it’s about support, resilience, and keeping the body working as one...

read more
Reverse Tabletop Strength

Reverse Tabletop Strength

Reverse Tabletop StrengthMECHANICSREVERSE TABLETOP STRENGTH “Solid” implies strength,  yet in yoga, we can easily lose sight of how intentionally building the back body supports everything we do. Reverse Tabletop may look simple, but it asks a lot from the posterior...

read more
Focus On Eagle Pose Legs

Focus On Eagle Pose Legs

Focus On Eagle Pose LegsMECHANICSFOCUS ON EAGLE POSE LEGS When we focus on Eagle Pose legs, it’s tempting to assume the bind is a flexibility test. But this posture quietly reveals something more nuanced: timing, joint mechanics, and how efficiently the legs organize...

read more
Build Connection On The Mat

Build Connection On The Mat

Build Connection On The MatGROUNDINGBUILD CONNECTION ON THE MAT Building connection on the mat starts at the place we tend to overlook: our feet. If we only practice the “shape” of a posture, we can miss the biomechanics that change how the whole pose feels from the...

read more
Flying Revolved Half Lotus

Flying Revolved Half Lotus

Flying Revolved Half LotusARM BALANCEFLYING REVOLVED HALF LOTUS Some postures don’t arrive through imitation; they arrive through investigation. Flying Revolved Half Lotus is one of those shapes. It borrows familiar ingredients like Side Crow mechanics, hip opening,...

read more
Eka Pada Bakasana

Eka Pada Bakasana

Eka Pada BakasanaSINGLE LEG CROWEKA PADA BAKASANA Eka Pada Bakasana asks us to balance curiosity with patience. This one-legged crow variation isn’t just about lifting a leg, it’s about organizing pressure, timing, and trust in unfamiliar territory. The posture...

read more
All Videos

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.

Internal Rotation: Strengthen From The Inside Out

by | Nov 21, 2024 | Main Page Display

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.

chromatic yoga 15 hour immersion

REVELATION

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full-spectrum immersion covering all posture categories
  • Includes twists, folds, hip openers, shoulders, arm balances, and more
  • Improve your body awareness and advance your practice
  • Technique, biomechanics, and alignment at the forefront
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-step instruction for increased accessibility
  • Improve strength, balance, flexibility, and proprioception
  • Appropriate variations and modifications for all levels
✋ SIGN UP HERE

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

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
LEARN MORE!

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

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
LEARN MORE!

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

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

Article by Trish Curling

Video Extracted From: Shoulder Mobility Immersion

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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
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Shoulder Connections

by | Feb 15, 2024 | Main Page Display

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
    • 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
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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.  

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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.

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    • Transformative tools: theming, dharma talks, satsang
    LEARN MORE!

    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
    TELL ME MORE!

    Continue Learning

    A Yoga Treatment For The Shoulders

    A Yoga Treatment For The Shoulders

    A Yoga Treatment For The ShouldersSTABILITYA YOGA TREATMENT FOR THE SHOULDERS Shoulders tend to speak up when stability is missing. Matt reminds us that building strength isn’t about aesthetics, it’s about support, resilience, and keeping the body working as one...

    read more
    Reverse Tabletop Strength

    Reverse Tabletop Strength

    Reverse Tabletop StrengthMECHANICSREVERSE TABLETOP STRENGTH “Solid” implies strength,  yet in yoga, we can easily lose sight of how intentionally building the back body supports everything we do. Reverse Tabletop may look simple, but it asks a lot from the posterior...

    read more
    Focus On Eagle Pose Legs

    Focus On Eagle Pose Legs

    Focus On Eagle Pose LegsMECHANICSFOCUS ON EAGLE POSE LEGS When we focus on Eagle Pose legs, it’s tempting to assume the bind is a flexibility test. But this posture quietly reveals something more nuanced: timing, joint mechanics, and how efficiently the legs organize...

    read more
    Build Connection On The Mat

    Build Connection On The Mat

    Build Connection On The MatGROUNDINGBUILD CONNECTION ON THE MAT Building connection on the mat starts at the place we tend to overlook: our feet. If we only practice the “shape” of a posture, we can miss the biomechanics that change how the whole pose feels from the...

    read more
    Flying Revolved Half Lotus

    Flying Revolved Half Lotus

    Flying Revolved Half LotusARM BALANCEFLYING REVOLVED HALF LOTUS Some postures don’t arrive through imitation; they arrive through investigation. Flying Revolved Half Lotus is one of those shapes. It borrows familiar ingredients like Side Crow mechanics, hip opening,...

    read more
    Eka Pada Bakasana

    Eka Pada Bakasana

    Eka Pada BakasanaSINGLE LEG CROWEKA PADA BAKASANA Eka Pada Bakasana asks us to balance curiosity with patience. This one-legged crow variation isn’t just about lifting a leg, it’s about organizing pressure, timing, and trust in unfamiliar territory. The posture...

    read more
    All Videos

    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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