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Headstand and Side Crow Transitions

by Trisha Curling | May 8, 2025 | Main Page Display

Headstand and Side Crow Transitions

PARSVA BAKASANA

HEADSTAND AND SIDE CROW TRANSITIONS

Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of alignment. But the real challenge lies in the transition—merging two complex shapes into a fluid expression of strength and balance. In today’s video, Matt offers insights into what might be missing from your practice if the connection between these two poses feels out of reach. By identifying specific techniques, body awareness drills, and intelligent setup patterns, he helps us bridge the gap between static balance and transitional movement. As we explore this dynamic sequence, we learn that strength alone isn’t enough—precision, patience, and intentional alignment are what allow us to move confidently between headstand and side crow. When approached thoughtfully, this transition becomes more than just a trick—it becomes a refined movement rooted in integration and control.

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INITIAL SET UP

One of the biggest revelations in Matt’s approach to headstand and side crow transitions is a hand placement that may feel completely unfamiliar. In this setup, the hands are placed nearly double shoulder-width apart, creating a unique starting point. Using a bolster as support, Matt demonstrates how to safely activate the necessary muscles while preparing mentally and mechanically for the inversion. This wide-hand position shifts the classic load: instead of resting the hips on a single upper arm, the knees are placed on the outside of one elbow. From here, we lean toward the bolster, training the body to trust the process. Matt emphasizes the importance of engaging the upper-side obliques to lift the hip, cultivating the strength and awareness needed for both sides of the transition. This setup not only keeps the body safe, but also primes it for smooth, confident movement between headstand and side crow.

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HEADSTAND AND SIDE CROW TRANSITIONS: REFINE YOUR FLIGHT MECHANICS

ADD THE LEGS

In the next phase of the practice, Matt layers in leg extension within Side Crow, which becomes a game-changer for the transition. Straightening the legs isn’t just about making the pose look more advanced—it directly influences the upper body mechanics, particularly in the shoulders and spine. As the legs extend, the opposite shoulder blade retracts, helping to create a stronger, more stable shelf. This retraction supports deeper spinal rotation, increasing both balance and structural integrity in the pose. Through this seemingly simple action, Matt reveals how each movement is interdependent. The legs inform the shoulders, the shoulders inform the twist, and the twist enhances the transition. As the pieces come together, so does the possibility of moving between headstand and side crow with more ease and grace. It’s a reminder that what happens in one part of the body has a ripple effect across the entire structure.

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TRIPOD HEADSTAND SIDE CROW VARIATION

In this variation, we begin from a Tripod Headstand—but with a Side Crow mindset. The head touches the floor, yet the arms and knees are positioned as they would be in a wide-armed Side Crow. This hybrid entry challenges us to harness core strength and stability to lift the head off the ground while maintaining balance in the twisted arm balance. It’s a humbling test of strength and control. But perhaps the most overlooked part of the movement is the exit. Since we begin with the head down, it’s tempting to return there. Matt, however, cautions against it, recommending a return to the feet for safety and control. It’s a subtle lesson in transition: just because we started in one place doesn’t mean we need to go back to it. Growth often means choosing the smarter, safer path—even if it’s not the most obvious.

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FROM FOUNDATION TO FLIGHT

True transformation in headstand and side crow comes not just from strength, but from trusting the foundation and letting it support the leap. In the final demonstration, Matt transitions from a fully extended Tripod Headstand into a compact ball, rotating with control into Side Crow. It’s a beautiful display of what’s possible when the groundwork has been carefully laid. Psychologically, this mirrors the inner journey: we build stability through repetition, then step into challenge with confidence. We don’t just flip upside down—we shift our perspective. The ability to go from stillness to dynamic movement, from grounded to airborne, requires more than muscle—it asks for mindfulness, surrender, and an openness to the unknown. Foundations give us a place to begin. Flight gives us the freedom to grow. And the space in between? That’s where we learn the most about who we are.

Join Matt in this journey to new heights in his May online immersion Aligned Vinyasa.

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Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....

Step Up Your Side Plank

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Headstand and Side Crow Transitions

Headstand and Side Crow TransitionsPARSVA BAKASANAHEADSTAND AND SIDE CROW TRANSITIONS Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of...

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Eka Pada Koundinyasana I

by Trisha Curling | Sep 12, 2024 | Main Page Display

Eka Pada Koundinyasana I

Arm Balance

EKA PADA KOUNDINYASANA I

If Side Crow is already part of our practice, then Eka Pada Koundinyasana I is like adding on another layer to that posture, because they are quite similar. The added layer is that we extend the top leg behind us, splitting it from the bottom leg.

As with any arm balance, we can encounter some challenges. A common occurrence when sending that top leg back is losing the “sweet spot” of the counterbalance.

The good news is that there are actions, articulations, and variations we can engage in to conquer these challenges. In today’s video, Matt demonstrates a variety of ways to approach Eka Pada Koundinyasana I that will meet us where we are in the development of this pose.

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BACK ON THE MAT VARIATION

Unless it is a regular part of our practice, attempting Eka Pada Koundinyasana I may feel discouraging. The pieces may not come together as we want them to, or in the timeline we desire—but this is where the practice happens. It’s our opportunity to take intentional action in the direction of growth, while learning to release the outcomes.

What we also have in our favor is guidance. Matt offers a first variation that lays a foundation. It’s in a supine position, which allows us to focus our well-placed efforts on the nuances and to strengthen in order to prepare for the variations in which balance is required.

One of the key takeaways is this: Just because we are supine doesn’t mean we don’t stay active in our bodies. For example, we use a high degree of abdominal engagement to draw the front leg higher onto the supportive arm.

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EKA PADA KOUNDINYASANA I: GO FORWARD, LIFT HIGHER

KICKSTAND SETUP

We may also find it difficult to lift both legs off the ground. Practicing by attempting to lift only one leg may help us gain a sense of what’s required. Using the front foot as a kickstand can allow us to explore what it feels like to lift in the back leg while we contemplate how much we need to go forward with the torso in order to lift the back leg higher. Once we feel secure and strong enough, we can slowly start to play with the idea of bringing the front foot forward and eventually lifting that foot off the ground. This kickstand variation of Eka Pada Koundinyasana I offers us the assurance that until we find full flight, the front foot can remain as a base while we work on muscle engagement and pelvic articulations.

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SLIDE WITH SOCKS

Just like in last week’s article about Eka Pada Koundinyasana II, wearing socks as a prop to assist in sliding the front foot forward can make Eka Pada Koundinyasana I more accessible.

Here too, progression and advancement are in the finer details. It’s not uncommon to find it challenging to keep the bottom leg in place on the upper arm. To help with this, Matt teaches us to rotate the pelvis in a way that the “top pelvis” does a hip hike, which will help roll the bottom leg up the arm. Achieving this effectively makes the posture more vertical, which helps us not have to lean forward as much. Matt compares it to how we understand the way a handstand works: When it’s stacked more vertically, we can rely on less counterbalance and become more weightless, therefore maintaining better access to the posture.

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EKA PADA KOUNDINYASANA I CHAIR INVESTIGATION

If we’re not quite ready to take flight, this variation of Eka Pada Koundinyasana I on a chair may be the perfect option. In many ways, it’s similar to the kickstand setup. We start off by keeping the bottom foot on the ground, then placing the top foot on a chair behind us (best to have a chair that doesn’t roll or slide). Once we feel secure, we can start to extend the bottom leg forward. Don’t forget to lean forward to actually be able to extend that leg!

This exploration with a chair takes some weight off of the posture, creating a pathway towards building enough strength for the ability to take flight in this arm balance.

If you want to unlock more access to arm balances like this one, register for Matt’s next 2-hour online arm balance workshop, Step into the Fire.

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Video Extracted From: Flow and Fly Immersion

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Anatomy and biomechanics for yoga
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Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
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Learn how to avoid common injuries
Caters to all levels with modifications and props
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20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

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Handstand Mechanics

Stable Sirsasana

Explore Hip Rotation

Step Up Your Side Plank

Headstand and Side Crow Transitions

Reinvent Revolved Triangle

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Tweak The Twists In Your Yoga Practice

by Trisha Curling | Apr 4, 2024 | Main Page Display

Tweak the Twists in Your Yoga Practice

padmasana

TWEAK THE TWISTS IN YOUR YOGA PRACTICE

The definition of “tweak” here is the following: to improve (a mechanism or system) by making fine adjustments to it.

This perfectly describes a major part of what’s involved in the school of Chromatic yoga—it’s the fine adjustments related to the biomechanics of each posture that create a massive impact and transformative experience in our yoga practice. When we pay attention to each adjustment and learn to integrate it in a way that develops our intentions with a particular posture, we reap the benefits of expanding our potential. In Chromatic yoga, Matt shows us how to sequence yoga practices in a way that integrates knowledge of anatomy, biomechanics, and technique.

The postures and drills in today’s video show us how to properly co-activate the right muscle groups in order to maximize the benefits of twists through what Matt calls the “fire line.”

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WHAT IS THE FIRE LINE?

There are 5 elements in yoga philosophy. Referred to as mahabhutas, they are the following:

Earth
Water
Fire
Air
Space

Each element carries its own unique qualities, which go beyond the physical. Our focus today is on the element of Fire in a physical sense, but we can see how the qualities also lend themselves to our mental and spiritual development. Here are some of the qualities that represent Fire:

Transformation
Motivation
Power
Energy
Presence

When it comes to the physical, Matt has developed a system that allows us to coordinate specific actions within specific muscle groups at the right time. The “fire line” refers to the coactivation of the “diagonal core line.” It creates a domino effect with these steps:

Protraction of the scapulae (activating serratus anterior)
Spinal flexion, then layering on spinal rotation (igniting the external obliques on one side and the internal obliques on the opposite side)
Flexion of the opposite hip (iliopsoas)

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TWEAK THE TWISTS IN YOUR YOGA PRACTICE: CHROMATIC YOGA FIRE LINE EXPLAINED

CREATE THE CONNECTION

When it comes to twists in our yoga practice, it may sometimes feel easy to default to a more “relaxed” approach. What we learn from today’s video is the importance of timing and the coactivation of specific muscles that support strengthening the core for better twists. In the fire line, it’s all about cultivating power and front-body strength in the midline.

In order to begin understanding how to create the connection between twists and the appropriate muscles, we first see the following postures in the video:

Revolved Crescent Lunge
Revolved Crescent Lunge with Open Arms
2 variations of Revolved Chair

We start by creating connections through the actions of protracting the scapulae, spinal flexion, and rotation—the ability to move the upper body as a unit, rather than just moving or reaching with our arms.

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DEVELOP THE TWIST TECHNIQUE

How do we further develop the technique for twists? Well, in the video, when Matt demonstrates Revolved Low Lunge, he emphasizes “flexing” our way down, rather than just falling with gravity. He stresses how we’re essentially resisting “the fall” by pulling the rib cage back to maintain the spinal flexion as we rotate.

The last piece of the puzzle regarding the fire line is hip flexion. As we move toward Boat Pose and “sock drills” in the video, we actually practice reversing the coactivation steps. The steps of muscle activation become the following in the sock drills:

hip flexors
internal obliques
external obliques
serratus anterior

The reversal of the steps amplifies our body’s ability to respond to the actions we’re asking it to perform.

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AN ARM BALANCE WITH A TWIST

After masterful sequencing and the activation of the core, we can work towards an arm balance with a twist, like Side Crow. Again, instead of resting the hip and outer thighs on both arms, we can utilize the activations in the fire line to balance and rest on the triceps of one arm. This ability then becomes transferable to other arm balances.

The techniques involved in these postures and drills create a stronger foundation and functional ability in our bodies overall, and this only scratches the surface of the fire line, not to mention the other elements.

Matt’s upcoming 30-hour hybrid immersion, Elements of Mastery, offers a unique opportunity to practice and learn both online and in person with Chromatic Yoga creator, Matt Giordano. This training will dive into all of the elements while immersing you in the studies of anatomy, biomechanics, and technique with a nondogmatic approach.

Secure your spot for this unparalleled opportunity!

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Article by Trish Curling

Videos Extracted From: Breath Of Fire Immersion

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Anatomy and biomechanics for yoga
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Caters to all levels with modifications and props
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Handstand Mechanics

Stable Sirsasana

Explore Hip Rotation

Step Up Your Side Plank

Headstand and Side Crow Transitions

Reinvent Revolved Triangle

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What Are The Tilts Of The Scapula?

by Trisha Curling | Jan 25, 2024 | Main Page Display

What Are the Tilts of the Scapulae?

4 Postures to Help You Lock Into These Shoulder Actions

SHOULDER ROTATION

WHAT ARE THE TILTS OF THE SCAPULAE?

When we first dive into studying anatomy, it’s all about the basics. Once the foundation is laid, it becomes easier to scaffold more information. There will always be a learning curve, however, especially in the context of yoga. In Chromatic yoga, it’s about more than intellectually understanding anatomy; it’s also about how we integrate our knowledge of anatomy into our bodies from a non-dogmatic point of view.

When studying shoulder anatomy, we are introduced to the basic actions (protraction, retraction, depression, and elevation). In today’s clip, Matt introduces us to the idea of “the tilts of the scapulae.” He explains that it can be a difficult concept to understand, both intellectually and physically. Essentially, it requires the co-activation of opposing muscle groups in order to create a lock for maximum support around the shoulder girdle. We gain insight into the tilts of the scapulae via 4 postures in today’s video.

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UPWARD VS. DOWNWARD TILT OF THE SCAPULA

Upward Tilt

To begin integrating the upward tilt of the scapula into our bodies, we can begin by sitting upright and sending the shoulder forward while drawing the elbow back. This naturally sends the scapula climbing up over the rib cage. It’s the pectoralis minor that initiates this action. This muscle helps pull the shoulder down towards the front of the ribs.

Downward Tilt

This can be harder to understand and integrate. The first step here may be to draw the head of the humerus back. When this happens, the bottom wing tip of the scapula pushes forward into the rib cage.

If we pull the rib cage back into the scapulae, as Matt explains in the full class, this creates a “suction cup” effect from the co-activation of opposing muscle groups. This is effective in our yoga practice when stability is required in postures like Chaturanga and arm balances like Side Crow.

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WHAT ARE THE TILTS OF THE SCAPULAE?: 4 POSTURES TO LOCK IN ON THESE SHOULDER ACTIONS

SIDE-ANGLE PREPARATION

Part of integrating and understanding the upward and downward tilt of the scapulae is to explore the actions in postures in which we can remove some of the balance and strength elements from the equation.

When Matt demonstrates the downward tilt of the bottom scapula in Side-Angle Preparation, he explains that there is a distinction between where retraction and protraction take place. The initial action is still to pull the head of the humerus back, but understanding that there is a degree of retraction in the upper border of the scapula but protraction in the bottom wingtip helps us to negotiate its placement. We create the protraction by pressing the elbow down into the top of the leg; this helps the bottom tip slide forward. From here, we can explore what the sensation feels like in order to record this pattern into our bodies.

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CHATURANGA AND JUMP BACKS

In Chaturanga, it can be easy to fall into the pattern of allowing the head of the humerus to dip forward. When this happens, it’s very different from creating protraction. Repetitively allowing the head of the humerus to dip forward can cause strain in the anterior capsule of the shoulder. The goal is to create a play between the actions of external rotation of the humerus and protraction, depression, and retraction of the scapulae.

For Chaturanga Jump Backs, Matt presents a drill utilizing a towel. Again, we get an opportunity to practice the actions of external rotation of the arms, pulling the top of the arm bone back. Matt also reminds us that we can start by sending the scapulae into upward rotation to more distinctly feel the difference, and then execute the actions that will help us stabilize the jump back with the downward tilt of the scapulae.

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SIDE CROW

In an arm balance like Side Crow, it’s imperative to feel more confident in our ability to “lock in” to the stability required. Because it’s required to send our weight forward in order to access the lift of the feet in the posture, we must be careful not to lean into an upward tilt—this would lead to imbalance in the posture and perhaps to a fall. In the clip, we see how the emphasis of pushing into the heel of the hands (which brings the bottom tip of the scapulae around) while sending the chest through (which draws the head of the arm bone back) and sending the weight forward into the fingers is ultimately what helps us access the balance required for Side Crow.

ALLOW YOURSELF TIME FOR FULL INTEGRATION

Ultimately, being patient enough to understand and integrate these actions will transform our experience in our practice. Exploring these actions in a variety of postures will take us on a journey of self discovery. We can tap into what comes naturally; at the same time, we can discover where we experience challenge and resistance. In the full class, Matt explains that upward and downward tilt of the scapulae can be difficult to comprehend. What this means is that it may require more persistence to uncover what is possible in our bodies.

Register for Matt’s 2-hour online shoulder workshop, The Shoulder Reset, where there will be an abundance of opportunities to more deeply connect to and understand the biomechanics of the shoulders and how these new understandings can be applied to our yoga practice.

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Article by Trish Curling

Videos Extracted From: Shoulder Revelation

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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
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

TELL ME MORE!

Continue Learning

Handstand Mechanics

Stable Sirsasana

Explore Hip Rotation

Step Up Your Side Plank

Headstand and Side Crow Transitions

Reinvent Revolved Triangle

All Videos

THE FREE TECHNIQUE PACK

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the Technique Pack: 15 yoga pose breakdowns
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Learn To Fly In Side Crow

by Trisha Curling | Jan 26, 2023 | Main Page Display

Learn to Fly in Side Crow

Get to the Core with 3 Variations

ARM BALANCE

LEARN TO FLY IN SIDE CROW

Getting to the core of this arm balance will awaken a potential in your body that you may not be aware is even present. Learning to fly in Side Crow actually goes deeper than going through the motions of different variations. If you’ve been practicing with Matt, then you know that he teaches and applies very specific techniques within a posture and/or its variations; these techniques show you how to intellectually approach the execution of a yoga posture. The 3 variations you’ll see in today’s video will show you how to properly activate the muscles (obliques, abductor group, adductors, and hip flexors) in order to tap into the potential that awaits you.

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THE 2 MAIN ACTIONS

The clips from today’s video are taken from the Anatomy of Arm Balances immersion. In the full class, Matt invites you to step back from balancing in the posture so you can actually connect with your core muscles. How is this done? It’s the positioning of the arm that’s furthest away from your body that allows the core connection to take place. You’re left with no choice but to utilize the obliques to gain height. Action #1 then is to hike the top hip up towards the same-side shoulder (obliques and gluteus medius activation). Action #2 requires the activation of the hip flexors. Here, you’re pulling your knees towards your chest while energetically pulling your bottom knee (if it’s the right) towards your right shoulder. This common thread runs through all 3 variations in some form. Let’s examine the techniques involved.

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LEARN TO FLY IN SIDE CROW: GET TO THE CORE WITH 3 VARIATIONS

SIDE CROW: NO PROPS

Starting with this variation provides a nice baseline for you to see where you may need to place more emphasis. You’ll see how wide the distance is between Matt’s hands. Spreading your hands far apart forces you to lift the hips up as high as possible, which turns on the upper obliques. Dropping the hips (which is common) significantly minimizes your use of the obliques. These 2 main actions, along with leaning more forward and of course gripping your fingers into the ground, are the keys. If you are challenged anywhere along the chain of events, dial it back and work on the sensations of the activations (e.g., hands wide while lifting and lowering the hips with a contraction in the obliques). Still unsure what to feel? Have a look at the variations with props.

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SIDE CROW WITH A STRAP

This Side Crow variation with a strap is a great option to explore if you require more awareness of the upper obliques. This particular variation also places weight on the activation of the tensor fasciae latae (TFL). The TFL is both a hip flexor and internal rotator. The internal rotation helps to fire up the abductors of the bottom leg. Doing this creates more stability and provides greater access to the posture. Adding a strap doesn’t make it easier, but what you will receive is feedback. Pressing into the strap is like pressing into the guiding hand of a yoga teacher. You won’t be able to ignore the sensations here, I promise you. The abductor muscles will speak to you, and it will be quite the conversation!

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SIDE CROW WITH A BLOCK

Lastly, Matt demonstrates Side Crow with a block. Placing a yoga block between your thighs or shins helps you to squeeze everything into the center. Here you’ll feel the adductors while you try to hold the block in place. This option is closer to the first variation as regards shape, so it’s a great one to incorporate into your practice to encourage the 2 main actions with your legs hugged in towards one another.

EXPLORE AND INTEGRATE

In conclusion, unlearning some of the habits you’ve patterned that don’t require you to focus on just how strong can become in Side Crow will pay off in the long run. When the effort is appropriate, it is what drives you forward—as Matt always teaches, “explore and integrate.” Thinking about the possibilities available to you is actually pretty exciting. When you focus on building strength, you can learn to fly in Side Crow. After strength, weightlessness and lightness in the posture follow. A challenging arm balance like Side Crow will then emanate more ease than effort.

Register for Matt’s February immersion, Breath of Fire. This immersion will go deeper into how you can access your core muscles in order to progress in the awareness of your body and your practice.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Anatomy Of Arm Balances

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