spinal extension Archives

King Pigeon Preparation

by Trisha Curling | Sep 11, 2025 | Main Page Display

King Pigeon Preparation

NAVASANA

KING PIGEON PREPARATION

King Pigeon demands more than flexibility; it asks us to build carefully and deliberately. Progress comes not from leaping into the deepest version of the posture, but from cultivating strength, control, and awareness through smaller, intentional steps. This is where preparation becomes the key to sustainability, giving us the freedom to expand safely into the shape. Matt reminds us that when we take time to layer drills and explore smaller shapes first, we reduce the risk of strain and create safer biomechanics in our practice. Mastery isn’t about rushing, it’s impossible to bypass the process and expect sustainable results. The emphasis on preparation means we refine actions like scapular retraction, chest expansion, and hip mobility in progressive stages before attempting the full expression. With this approach, we not only protect our bodies from potential injury but also cultivate a deeper relationship with the pose itself. King Pigeon Preparation, then, becomes less about achievement and more about learning to honor the path toward mastery.

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A LITTLE CAMEL TO START

Matt begins by guiding us through a small Camel Pose variation to prime the spine and shoulders. With one hand behind the head, he emphasizes lifting the armpit up and back, while pressing the ribs forward to expand the chest. The opposite shoulder externally rotates to broaden the posture. These actions awaken the upper body and prepare us for the heart opening mechanics needed in King Pigeon. The focus here is not about depth but about refining direction: chest lifting forward and upward while maintaining stability in the shoulders. By starting with this accessible backbend, we set the stage for more demanding postures without overwhelming the body. Matt highlights that this is where we can feel the relationship between shoulder placement and spinal extension, an essential part of the groundwork for safely evolving toward King Pigeon.

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KING PIGEON PREPARATION: ESTABLISH A BASE FOR SAFE EXECUTION

KING PIGEON UPPER BODY

From Camel, we transition into a chair-supported drill that isolates the upper body mechanics of King Pigeon. With elbows on a chair, Matt instructs us to suction the armpits upward against gravity rather than collapsing downward. This effort prevents dumping into the shoulders and instead strengthens the supporting muscles of the upper back. He encourages pressing the elbows down and slightly inward, which frees the shoulders and creates more chest space. Here, the layering principle is clear: by practicing the action of lifting while lowering the chest, we develop both strength and mobility. It’s a reminder that King Pigeon is not achieved by flexibility alone—stability and activation play equal roles. This focused drill helps us condition the body to maintain openness in the chest while keeping the shoulders safe, a critical piece in preventing injury as we progress further.

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WHEEL AT THE WALL

Next, Matt brings us to the wall to explore a Wheel variation that reinforces scapular positioning. Starting like a Bridge, he moves onto the crown of the head before shifting the weight toward the wall. The key here is to keep the armpits pulled back as the chest presses forward, creating space in the shoulder joint. He emphasizes that even as the elbows begin to straighten, we must resist letting the armpits drive forward, which would compromise alignment. The wall offers a valuable checkpoint; it supports our chest expansion while reminding us to maintain the controlled shoulder actions that protect against compression. Matt stresses that drills like this can often feel more challenging than the full pose because they demand such precision. Yet, this challenge is exactly what conditions us for stability and confidence when approaching King Pigeon.

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VIRASANA VARIATION AS PREPARATION

Finally, Matt introduces a Virasana variation using a strap looped around the foot, offering another preparation pathway toward King Pigeon. This setup allows practitioners with different mobility ranges to access the shape safely while still working the essential actions. With the strap in place, he guides us to keep the elbows wide, the armpits pulling back, and the chest lifting forward. This mirrors the mechanics practiced earlier but adds the element of quadriceps lengthening and deeper backbend integration. By working within this supported variation, we refine the coordination needed for King Pigeon without forcing the body into positions it may not yet be ready for. Matt reminds us that preparation is not a detour but part of the destination. The layering of these drills strengthens our foundation so that when we do move into King Pigeon, we do so with integrity, awareness, and freedom.

In Matt’s upcoming online immersion called Deep Release this October, he will guide us through the intricacies of how to navigate pain and injury by ensuring that we more fully understand the biomechanics of our own bodies.

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Video Extracted From: Shoulder Mobility Immersion

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King Pigeon Preparation

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Side Crow Strategy

Side Crow StrategyPARSVA BAKASANASIDE CROW STRATEGY When we step onto the yoga mat with a strategy, we open ourselves up to a practice that’s both intelligent and transformational. Side Crow is one of those postures that calls for a clear plan, one that breaks down...

Build Towards A Bind

Build Towards A BindMOBILITYBUILD TOWARDS A BIND I remember watching a clip on Matt’s Instagram years ago, breaking down how to achieve the bind in Side Angle. At the time, I was chasing the bind the only way I knew how—by trying to get “more open.” I thought the key...

Strong Hands For Handstand

Strong Hands For HandstandSTABILITYSTRONG HANDS FOR HANDSTAND When it comes to building strength for handstand, it starts at the base: our hands. Developing strong hands means targeting the wrist flexors, the very muscles that help create a trustworthy foundation....

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Urdhva Dhanurasana Unknowns

by Trisha Curling | Apr 23, 2025 | Main Page Display

Urdhva Dhanurasana Unknowns

ALIGNMENT

URDHVA 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 patterns that lead us there. But what if there’s more? What if the smallest details—the angle of the elbows, the pressure in the feet, or the position of the scapula—are actually the keys to depth, safety, and control? In today’s blog, we explore the perhaps lesser-known layers of Urdhva Dhanurasana as taught by Matt, who offers a step-by-step breakdown of the posture. It’s through this layered understanding that we uncover not just a shape, but a method. When we’re open to unlearning what we’ve always done, we create space for new patterns to emerge, and in that space, our backbends can truly evolve

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THE SECRET IS IN THE ARMPITS

One of the most surprising Urdhva Dhanurasana unknowns lies in the armpits. In the wall-supported version of Wheel Pose that Matt demonstrates in the video, gravity helps ease the body into the shape. It offers a gentler way to understand and pattern the posture. The real secret, as Matt explains, is in the lift of the armpits and the ability to maintain that lift even once the arms are straight. This small but powerful action opens the door to greater scapular retraction, a key component in safe and effective backbending. When we retract the scapula properly, we shift the emphasis from the lower back to the upper thoracic spine, reducing compression and enhancing spaciousness in the posture. This armpit lift may not be a cue we’ve heard often, but it has the potential to completely reshape our experience of Wheel. It’s not just about pressing up—it’s about preparing our bodies to hold the shape with intention.

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URDHVA DHANURASANA UNKNOWNS: FILL IN THE BLANKS TO MASTER TECHNIQUE

APPLY THESE IN BRIDGE PRACTICE

To uncover the Urdhva Dhanurasana unknowns, we also start with the foundations in Bridge Pose. In the video, Matt offers a three-step process that primes the body for full wheel. First, we focus on glute activation and spinal extension, keeping feet wider than the hips and arms in cactus shape. Shoulder blades move together, the heels press down, and the knees reach forward as the chest lifts back. Second, attention turns to hand and elbow placement—wider than we may be used to. This challenges scapular retraction but sets us up for better alignment and strength. Third, if there’s no neck concern, we move to the top of the head, maintaining scapular retraction as the chest pushes through the shoulders. These steps help re-pattern how we access the pose—engaging the transversus abdominis, stabilizing the back, and leading from strength, not strain. Without them, we risk muscling through the pose without long-term sustainability.

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WHEEL AND A WALL

Now, we put it all together—this time, without gravity’s assistance. In the earlier wall-supported version, gravity helped guide the body upward. When we return to a traditional Urdhva Dhanurasana on the mat however, we work against gravity, which increases the demand on the body. This is where all the refined actions come into play. The armpit lift, scapular retraction, glute activation, and core support must now be actively recreated without external support. Matt demonstrates how the body integrates these elements in real time, reinforcing the strength, control, and alignment needed for a sustainable wheel pose. This stage reveals the true complexity of the pose and helps us recognize the contrast between supported preparation and unsupported execution. When practiced consciously, these layers don’t just build the posture, they build trust in our bodies. Through this, we redefine our limits and reshape our relationship with the backbend.

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DISCOVERY

Discovery doesn’t always come with a big reveal—it often arrives through the quiet work of exploration, curiosity, and conscious repetition. As we unravel the Urdhva Dhanurasana unknowns, we begin to understand that this posture isn’t just about flexibility or strength—it’s about integration. Each variation, each technique, each subtle action reveals something new about how our body moves and how we engage with it. What once felt inaccessible starts to unfold when we stop pushing and start observing. Through Matt’s layered approach, we don’t just learn how to do Wheel Pose—we learn how to understand it. We discover the muscles we’ve overlooked, the habits we’ve built, and the space that’s available when alignment replaces effort. In this way, discovery becomes the heart of the practice—not the end point, but the process itself. Within that process, we meet the deeper version of the posture—and of ourselves.

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King Pigeon Preparation

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Build Towards A Bind

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Spanda In Backbends

by Trisha Curling | Mar 12, 2025 | Main Page Display

Spanda In Backbends

SIDE PLANK

SPANDA IN BACKBENDS

Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive compression in the lower back. When we lengthen the space between the pubic bone and sternum, we create more even spinal extension, allowing the movement to be distributed rather than concentrated in one area. In today’s video, Matt demonstrates ways to create spinal extension to resist common patterns of spinal compression. He explores this through side plank variations, showing how precise alignment and muscular engagement can help maintain openness without strain. By working with Spanda—the pulsation between effort and ease—we learn to cultivate backbends that feel strong, spacious, and sustainable, rather than relying on passive flexibility alone.

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SPANDA MORE DEEPLY EXPLAINED

Spanda is the Sanskrit term for the natural pulsation of energy—the constant rhythm of expansion and contraction that exists in all aspects of life. It is the balance between expansion and contraction, effort and release, strength and softness. Rather than a static state, Spanda is a dynamic rhythm that allows us to move with greater awareness and responsiveness. In backbends, this concept becomes especially relevant—we expand through the front body while maintaining the necessary contraction to create support and stability. Backbends have the capacity to become either too rigid or too passive, leading to compression rather than true openness. By embracing and applying this “pulsation” of Spanda, we cultivate both strength and fluidity in our practice, allowing our movements to feel more integrated and sustainable. Understanding Spanda reminds us that every posture, breath, and transition is a dance between opposing yet complementary forces.

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SPANDA IN BACKBENDS: LEARNING THE SKILL SETS FOR EXPANSION

CONTRACT TO EXPAND IN BACKBENDS

In today’s video, Matt demonstrates how Side Plank transforms into a backbend, revealing the balance between contraction and expansion. This movement requires a strong engagement of the underside body—the glutes, back muscles, and obliques—all working together to lift the hips. By drawing the shoulder blades toward one another and activating the back body, we create the stability needed to open into the shape. Expansion isn’t just about flexibility; it’s built through each intentional action in the setup. Matt offers a clear system:

Begin in Side Plank with lifted hips
Turn the pelvis and chest away from the ground
Press the center of the “bow” (spine) forward and up.

Exploring both sides of the posture in today’s video allows us to examine where contraction fuels expansion, reinforcing the principle of Spanda. For extra support, the top leg can act as a kickstand, providing stability as we refine the movement.

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FURTHER EXPANSION

Increasing the complexity of Side Plank introduces the idea of further expansion. At first, these variations might feel more restrictive rather than freeing, as they challenge our strength, coordination, and balance. When new movements feel difficult—or even frustrating—we may think we’re contracting rather than expanding. However, true expansion comes from learning where to engage, where to stabilize, and how to refine movement to access deeper expressions of a posture. In today’s video, Matt explains that as we expand, the top leg becomes lighter, allowing for more possibilities. From here, we can explore a Tree Pose variation, bending the top knee and placing the foot against the inner leg, or we can take it further by lifting the knee toward the side body with the top hand. These progressions remind us that growth happens through challenge, as contraction paves the way for greater expansion.

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THE HIGHEST HEIGHT

Reaching the highest height in backbends isn’t about pushing deeper—it’s about finding the balance between strength and openness, contraction and expansion. Spanda in backbends reminds us that every movement requires both effort and surrender, stability and freedom. Matt’s teachings emphasize that true spinal extension isn’t about collapsing into flexibility but actively creating space through muscular engagement. We learn to contract the right muscles to support safe, sustainable expansion. This principle extends beyond the mat—just as we find lift through grounding in yoga, we grow in life by embracing both challenge and ease. Expansion isn’t passive; it’s built through intention, awareness, and steady effort. By understanding Spanda, we cultivate resilience.

Go deeper into these teachings in Matt’s current online Spanda Immersion.

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Video Extracted From: Spanda Immersion

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Caters to all levels with modifications and props
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King Pigeon Preparation

Boat Pose

Scorpion Pose Evolution

Side Crow Strategy

Build Towards A Bind

Strong Hands For Handstand

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Steps To Scorpion Pose

by Trisha Curling | Jun 13, 2024 | Main Page Display

Steps to Scorpion Pose

vrschikasana

SCORPION POSE

Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we explore and apply Matt’s techniques in a methodical way, we begin to understand that Scorpion requires both strength and a degree of softening and letting go. Once we get into the intricacies of this backbend, we adopt the ability to “relax” into it.

Further, we develop the gift of discernment. The challenging nature of the posture forces us to use caution in exploring what works for our individual bodies. The journey reveals a deep discovery of the self.

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MOBILIZE THE SPINE

Matt teaches techniques to prepare more specifically.

In preparatory postures, there’s more that takes place than simply arching the back or assuming that it’s enough to anteriorly tilt the pelvis.

Throughout a backbend practice leading up to Scorpion Pose, pulling the belly in and up helps create a spaciousness in the spine that minimizes compression. The action activates the transversus abdominis and engages the back muscles for support, and it shifts the vertebrae and intervertebral discs forward. Here, we also utilize discernment. Yes, we are trying to lift and send each vertebra more forward, but we must also tap into which segments of the spine feel more “stuck.” Going to the position that feels doable is key. We can use this information in further supplementary work in this asana practice or in others.

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STEPS TO SCORPION POSE: BACKBEND TECHNIQUES CLARIFIED

KING COBRA PREPARATION

After many postures and positions that contribute to preparing for Scorpion Pose, Matt teaches King Cobra. He notes that it’s a great posture to explore as part of the Scorpion toolkit because it provides almost the same joint relationships. The difference is that it’s flipped over, with the belly as the base of support.

In the video, Matt offers 2 variations. One variation makes use of a bolster, which provides support under the rib cage. Using the bolster provides feedback as to how much we are lifting and lengthening the abdomen when we send the spine forward.

The variation without the bolster includes the cue about “softening.” It’s not that we shouldn’t soften when using the bolster; in the second variation, he’s simply reminding us when and where to implement this action.

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SCORPION STEPS

A key consideration is to de-emphasize touching the feet to the head in Scorpion Pose—body proportions play a role in whether or not this is actually possible. Emphasizing healthy and safe spinal extension will reap greater rewards.

Here are some key steps when practicing Scorpion at a wall:

On all fours, turn the hands out and set them wide
Soften the heart towards the ground
Snake the chest through the shoulders
Kick the feet up to the wall
Reach into the wall with toes or heels
Simultaneously reach the chest and the feet towards the wall

There’s no doubt about the strength required to follow these steps. The pattern practiced in King Cobra is recreated by softening down the chest while pulling towards the wall. Again, it’s this “relaxing” into the backbend that helps create the required space between the vertebrae.

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JOURNEY OVER DESTINATION

We can get caught up in the aesthetics of a robust posture like Scorpion Pose, but Matt always emphasizes that the beauty lies in the discoveries we make about ourselves. As we explore our potential, many opportunities are produced that help us learn more about the levels of our willingness to challenge ourselves and our ability to pull back when necessary. On a physical level, we learn about our capabilities and our limitations in a particular instance. With regular practice, we gradually transform our experience overall. Following precise techniques, along with a willingness to explore, supplies us with confidence.

We can apply this to Scorpion by calling the touching of the toes to the head the “destination” and all of the spinal explorations along the way the “journey.” If we let go of the destination, we can appreciate all of the outcomes of the journey.

Matt’s recent 2-hour online Freedom Of The Heart workshop reveals techniques and increased insight for stronger, safer backbends.

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Article by Trish Curling

Video Extracted From: Inversion 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
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

TELL ME MORE!

Continue Learning

THE FREE TECHNIQUE PACK

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the Technique Pack: 15 yoga pose breakdowns
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King Pigeon Preparation

KING PIGEON PREPARATION

DEEP RELEASE

A LITTLE CAMEL TO START

WATCH THE VIDEO

KING PIGEON PREPARATION: ESTABLISH A BASE FOR SAFE EXECUTION

KING PIGEON UPPER BODY

200 HOUR ONLINE TEACHER TRAINING

WHEEL AT THE WALL

300 HOUR ONLINE TEACHER TRAINING

VIRASANA VARIATION AS PREPARATION

ONLINE ANATOMY COURSE

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Urdhva Dhanurasana Unknowns

URDHVA DHANURASANA UNKNOWNS

ALIGNED VINYASA

THE SECRET IS IN THE ARMPITS

WATCH THE VIDEO

URDHVA DHANURASANA UNKNOWNS: FILL IN THE BLANKS TO MASTER TECHNIQUE

APPLY THESE IN BRIDGE PRACTICE

200 HOUR ONLINE TEACHER TRAINING

WHEEL AND A WALL

300 HOUR ONLINE TEACHER TRAINING

DISCOVERY

ONLINE ANATOMY COURSE

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Spanda In Backbends

SPANDA IN BACKBENDS

SPANDA

SPANDA MORE DEEPLY EXPLAINED

WATCH THE VIDEO

SPANDA IN BACKBENDS: LEARNING THE SKILL SETS FOR EXPANSION

CONTRACT TO EXPAND IN BACKBENDS

200 HOUR ONLINE TEACHER TRAINING

FURTHER EXPANSION

300 HOUR ONLINE TEACHER TRAINING

THE HIGHEST HEIGHT

ONLINE ANATOMY COURSE

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Steps to Scorpion Pose

SCORPION POSE

FREEDOM OF THE HEART

MOBILIZE THE SPINE

WATCH THE VIDEO

STEPS TO SCORPION POSE: BACKBEND TECHNIQUES CLARIFIED

KING COBRA PREPARATION

200 HOUR ONLINE TEACHER TRAINING

SCORPION STEPS

300 HOUR ONLINE TEACHER TRAINING

JOURNEY OVER DESTINATION

ONLINE ANATOMY COURSE

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