spinal extension Archives

Heart Opening Mechanics

by Trisha Curling | Jul 2, 2026 | Main Page Display

Heart Opening Mechanics

backbend

HEART OPENING MECHANICS

Heart opening mechanics extend far beyond simply reaching into a backbend. In Chromatic Yoga, Matt reminds us that lasting change begins by teaching the nervous system how individual muscles and joint actions coordinate with one another. In today’s video, the skill is external rotation of the arm, encouraging the scapula to posteriorly tilt while the shoulder head glides gently up and back. As the shoulder blades subtly retract, the chest naturally begins to broaden and the ribs move forward, creating the conditions for a healthier spinal extension rather than forcing it. Instead of thinking only about arching the back, we begin to recognize how the shoulders inform the spine. By refining these smaller actions first, we create heart opening mechanics that are not only deeper, but also more stable, intentional, and sustainable.

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DANCER POSE PREPARATION

Matt begins by exploring Dancer Pose from the shoulder rather than the leg. With the hand resting on the outside of the foot, we first guide the top of the shoulder gently up and back, immediately allowing the chest to move forward with greater ease. From there, the next layer is introduced through external rotation of the arm. Instead of simply holding the foot, the hand gradually rotates around to the inside, allowing the biceps to turn outward while maintaining the shoulder head behind the line of the chest. Matt cautions that many practitioners accidentally rotate internally instead, which pushes the shoulder forward and diminishes the backbend. Once the shoulder remains organized, the leg can actively kick back while the chest rotates forward, transforming the posture from a passive stretch into an integrated expression of heart opening mechanics.

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HEART OPENING MECHANICS: SHOULDER ACTIONS THAT INFORM THE SPINE

THE SHOULDER IN HALF CAMEL POSE

Half Camel Pose offers another opportunity to refine the same sequence of actions. With one hand on the heel, Matt encourages us to begin by lifting the top of the shoulder slightly before guiding it back. External rotation then follows, naturally allowing the ribs to glide forward into spinal extension. Rather than thinking about dropping backward, the emphasis remains on organizing the shoulder first so the spine can respond. Looking toward the supporting hand reinforces this relationship before the opposite arm extends overhead or bends behind the head. The posture becomes less about reaching farther and more about coordinating the shoulder, rib cage, and spine into one continuous movement. Heart opening mechanics emerge through precision, not force, creating a backbend that feels expansive without sacrificing stability.

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WILD THING SET UP

Before entering Wild Thing, Matt carefully prepares the lower body so the shoulder can move with greater freedom. Beginning from a supported side plank, the bent leg steps behind the body while the back toes turn outward, creating a stable foundation. He then shifts attention to the upper body, repeating the same sequence introduced earlier: the shoulder head moves gently up and back, the arm externally rotates, and the scapula settles into a supportive position for spinal extension. Only after these actions are established does the weight travel toward the feet as the hips lift. Matt also emphasizes pressing confidently through the grounded thumb, creating a strong connection between the hand and shoulder while allowing the chest to continue opening. The familiar mechanics appear once again in a completely different posture, reinforcing that thoughtful movement patterns transfer across many backbends.

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LET THE SHOULDERS LEAD THE SPINE

One of the most valuable lessons from these progressions is that the spine rarely works in isolation. Heart opening mechanics become more accessible when we appreciate how the shoulders create the conditions for movement rather than simply reacting to it. As Matt demonstrates through Dancer Pose, Half Camel, and Wild Thing, the repeated pattern of lifting the shoulder, guiding it back, and externally rotating the arm teaches the nervous system a reliable sequence it can revisit again and again. Over time, these coordinated actions become less like individual instructions and more like an integrated movement strategy. Rather than chasing a deeper backbend, we begin to cultivate a body that understands how to organize itself, allowing openness, strength, and spinal extension to arise together with greater confidence and ease.

Matt’s upcoming 50Hr. Chromatic Certification helps us to understand these types of integrative movements more deeply. Register today to reserve your spot.

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Video Extracted From: Revelation Immersion

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Flying Pigeon Patterning

Flying Pigeon Patterningarm balanceFLYING PIGEON PATTERNING Flying Pigeon isn't created by strength alone. In today's video, Matt walks us through the sequence of actions that organize the body before the balance even begins. From the initial relationship between the...

Hip Health Masterclass

Hip Health MasterclassmobilityHIP HEALTH MASTERCLASS Strong hips don't simply happen because we spend more time stretching them. They develop through a conversation between mobility and muscular control, where each action teaches the body how to move with greater...

Heart Opening Mechanics

Heart Opening MechanicsbackbendHEART OPENING MECHANICS Heart opening mechanics extend far beyond simply reaching into a backbend. In Chromatic Yoga, Matt reminds us that lasting change begins by teaching the nervous system how individual muscles and joint actions...

Heading To Hanumanasana

Heading To HanumanasanasplitsHEADING TO HANUMANASANA When we're heading to Hanumanasana, it's tempting to believe that deeper flexibility is the only objective. Matt reminds us that while anterior pelvic tilt often helps us access a greater stretch through the hips...

The Road To Dragonfly Pose

The Road To Dragonfly Posearm balanceTHE ROAD TO DRAGONFLY POSE Dragonfly Pose is one of those postures that can seem impossibly complex until we break it into its individual parts. As a revolved arm balance and significant hip opener, it asks for mobility,...

Build Better Joint Support

Build Better Joint Supportankle & kneeBUILD BETTER JOINT SUPPORT Sometimes we focus so heavily on flexibility that we forget our joints also need intelligent strength surrounding them. Matt reminds us that stability is not rigidity. It is the body’s ability to...

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Reverse Tabletop Strength

by Trisha Curling | Feb 11, 2026 | Main Page Display

Reverse Tabletop Strength

MECHANICS

REVERSE 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 core: the Quadratus Lumborum, Erector Spinae, glutes, and the muscles between the shoulder blades all work together to lift and stabilize the spine.

Matt guides us through these drills while his wife, @dancinbecka, demonstrates each shape, showing how accessible movements can become powerful when done with purpose. The focus isn’t flashy transitions, it’s learning how to wake up the back body in ways that actually translate into better posture, stronger backbends, and more resilient shoulders. What seems basic becomes deeply effective when we slow down and recruit the right muscles.

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BRIDGE POSE ON YOUR BACK

We begin on our backs in Bridge Pose to establish spinal extension without the complexity of weight-bearing on the hands. Matt cues robot arms first, drawing the shoulder blades together as the heart lifts upward. From there, the hips rise using the buttock muscles, not momentum.

Interlacing the hands behind the back adds another layer, pressing the arms into the floor to activate the upper back. This creates a full posterior-chain engagement: glutes drive the pelvis up while the muscles between the shoulder blades help open the chest.

It’s a simple setup, but it teaches an important pattern, which is lift from the back body, not just the front core. Bridge becomes our rehearsal space for what Reverse Tabletop will soon demand.

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REVERSE TABLETOP STRENGTH: BUILD A SOLID BACK

REVERSE TABLETOP DRILL

From Bridge, we transition into Reverse Tabletop. Hips lift, shoulders draw back, and the chest opens like Upward Dog, only now we’re facing the sky. Hand placement is personal; Matt reminds us to choose whatever feels best for the shoulders, since today’s priority is spinal strength.

Pressing through the heels activates the glutes, while the back muscles keep the pelvis buoyant. Then comes the unilateral challenge: lifting one knee at a time. As one leg floats, the pelvis naturally wants to dip and this is where the QL and spinal muscles step in.

Matt cues us to keep both sides of the pelvis level, switching legs and noticing imbalances. Flexed feet increase glute engagement, making the drill more demanding and more rewarding.

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STRAIGHTEN UP

Next, we refine alignment by starting in a Dandasana-like shape: shoulders back, heart open, shoulder blades drawing together. Only after establishing spinal extension do we kick down through the heels and send the hips skyward.

Matt emphasizes relaxing the front body so the back muscles do the real work. This isn’t about crunching, it’s about opening the chest while strengthening the spine. From here, we add controlled repetitions: lifting on the inhale, lightly tapping the hips down on the exhale, then rising again.

Each round reinforces the same message, which is to maintain shoulder position, keep the heart leading, and power the movement from the back body. These small pulses build endurance and coordination where we need it most.

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BUILD YOUR BACK, CHANGE YOUR PRACTICE

Reverse Tabletop teaches us that lasting strength comes from repetition, awareness, and effort. As Matt directs and his wife @dancinbedka demonstrates, we see how consistent engagement of the glutes, spinal muscles, and upper back creates a more supportive relationship with gravity.

By pairing Bridge, Reverse Tabletop, single-leg variations, and controlled lifts, we train the posterior chain to hold us upright, not just in this drill, but across our entire practice. Strong backs lead to better backbends, steadier arm balances, and healthier posture off the mat.

Sometimes the most transformative work happens in unassuming shapes. When we commit to building a solid back body, everything else starts to feel lighter.

If you’re ready to move beyond surface level strength and truly understand how to recruit your body’s potential with precision, join Matt inside his Yoga For Strength online immersion and experience these principles layered into a full, progressive yoga practices.

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Video Extracted From: Yoga For Strength Immersion

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Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
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Caters to all levels with modifications and props
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Flying Pigeon Patterning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

Build Better Joint Support

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King Pigeon Preparation

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

King Pigeon Preparation

HIP OPENING

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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Article by Trish Curling

Video Extracted From: Shoulder Mobility Immersion

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ONLINE ANATOMY COURSE

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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!

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Flying Pigeon Patterning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

Build Better Joint Support

All Videos

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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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Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
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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.

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

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Article by Trish Curling

Video Extracted From: Strength 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

Flying Pigeon Patterning

Hip Health Masterclass

Heart Opening Mechanics

Heading To Hanumanasana

The Road To Dragonfly Pose

Build Better Joint Support

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

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: The Divine Pulse Between Expansion and Contraction
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Expect a Cardiovascular Workout
The Dance Between Strength and Flexibility, Alignment and Movement
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Step-by-Step instruction for increased accessibility
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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.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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Build confidence speaking in front of groups in person and online
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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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Article by Trish Curling

Video Extracted From: Spanda Immersion

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