Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

heart opener

WAKE UP YOUR WHEEL POSE

We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial setup to the final expression, everything flows like a set of dominoes falling one after the other. When we don’t have a system of execution with knowledge, practice, and preparation behind it, our Wheel Pose can feel quite listless. So the question becomes, how can we wake it up and revive such a powerful posture? There are a few things to pack into the toolkit in order to find our greatest potential in Wheel Pose, but one of the simplest things Matt encourages us to be aware of is DIRECTION. This plays a key role in cultivating the experience we desire.

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UP AGAINST THE WALL

If you’ve taken classes, workshops, or courses with Matt, then you’ll know that it’s of the utmost importance to take an intelligent approach to a posture, or in other words, to progress toward it; progression is part of the Chromatic way. When practicing the Chromatic system, we break things down into digestible pieces.

At the beginning of today’s video, Matt demonstrates a Wheel Pose drill up against the wall. This drill removes the weight of gravity, allowing us focus on techniques that create more depth in spinal extension. This focus helps us get sensationally in touch with areas of the spine that require careful attention in order to take care in creating further mobilization. We gain the first inkling of the importance of direction, that is, where we send the chest and feet.  You’ll see that once Matt walks away from the wall, he sends his chest forward and then up to the sky.

WATCH THE VIDEO

WAKE UP YOUR WHEEL POSE: DELIBERATE DIRECTION & ALIGNMENT

ROLL UP YOUR YOGA MAT

Standing upright in the first drill allows for a fair amount of “easy” exploration. As we begin to feel more confident, we can progress further. So next, we get down in order to get up.  

The next progression in the video is an exploration of Wheel in which we roll up a yoga mat against the wall. Here, we also get a sense of the placement of the forearms. Directing them in a wider, outward angle helps unlock the shoulders and again move the direction of Wheel Pose towards the wall. Matt explains that when the forearms are pulled closer together, it places the shoulders into a more locked position, pushing the direction of the pose into the feet. This is not where we want to be when attempting to maximize depth.

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WHEEL WITH BLOCKS

Here, we swap out the yoga mat for a couple of yoga blocks placed diagonally against the wall. Something to consider here is that even if the feet are not placed far away from the wall, we want to create the sense of a directional pull of the knees away from the wall as we lift the chest up and towards the wall. There is an oppositional pull between the chest and the knees. What may result is less bend in the knees in the final stages of the posture because of the softening of the heart and the depth created in the spinal extension.  

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TEST OUT THE OPPOSITE

The sensations of the opposite ways we can feel in Wheel Pose are discussed above: We can feel listless and languid, or rather the desired opposite of the spectrum, namely vibrant, strong, and fully awake.

The only way to understand this is through exploration and practice. Through exploration, we can spend time slightly exaggerating where we “should not be” in the pose. Try it! Move deliberately in the opposite direction to investigate the outcomes.  

At the end of the video, Matt first pushes his Wheel Pose in the direction of the feet, but you can see that adjusting by walking the feet out and then pushing in the direction of the wall changes everything about the posture. Changing the alignment and moving in the “right” direction transforms our experience.

Check out Matt’s recent workshop, Freedom of the Heart, to dive deeper into these concepts and transform your backbending practice.

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

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

Article by Trish Curling

Video Extracted From: Freedom of the Heart Workshop 

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deeper twists and spinal mobility with the fire line

DEEPER TWISTS

INCREASE SPINAL MOBILITY WITH THE FIRE LINE

DEEPER TWISTS

DEEPER TWISTS & SPINAL MOBILITY: “FIRE LINE”

Do you correlate strength with twisting postures in your yoga practice, or is it flexibility that comes to mind first?  There’s no doubt that both strength and flexibility are required for deeper twists, but let’s shine the spotlight on strength as we take a deeper look into how we can unlock our true potential when it comes to the execution of twisting postures in our asana practice.

YOUR INTENTION FOR THE TWIST

Twisting postures in yoga are known for their multitude of benefits. Let’s understand though that our intentions behind various twisting postures and the ways in which we execute them can benefit vs. harm our bodies to varying degrees. We may also have very different reasons for incorporating twists into our asana practice. If the goal is to create more of a therapeutic experience, then gentler twists may be the appropriate approach to take. If the intent and/or purpose is to work more deeply into a twist, then there are ways to heighten the experience with proper awareness and activation (we’ll see this shortly with Matt’s unique approach). Whether there is some level of vulnerability due to injury or not, doing things like pushing through the arms or trying to force more deeply into a twist can in fact cause harm, and this is never the desired outcome.

 

Online yoga to improve mobility

MOBILITY

ONLINE YOGA IMMERSION

  • Key techniques to increase flexibility
  • Strength development for mobility and range of motion
  • Learn postures: Hanumanasana (Splits), Extended Side Plank
  • Active and passive mobility for shoulders, hips, and spine
  • Improve spinal twists, heart openers, shoulder openers, and hip openers
  • Find greater ease in seated postures
  • Improve mobility and posture off the mat
  • When and how to do active, passive, and isometric stretching

$148.00

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Yes, all movements on or off the mat will indeed place varying degrees of pressure on the discs in our spine, and, outside of the body’s natural resilience, there are ways in which we can create more integrity to support these movements. Although simply by twisting, we increase the amount of pressure on the spinal discs, twisting is also the answer to the question of how to increase their health.

Our discs require nourishment, and I love the sponge analogy — the “squeeze and soak effect” — when considering how to stimulate this nourishment. An appropriate twisting action or posture can actually help to equalize the pressure in the discs by supplying them with fluid, which allows them to expand. This creates more space and shock absorption between each vertebra, allowing your spine to react with more resilience to movements that create more weight, pressure, and/or impact in your body.

Now, Matt’s approach to twists is quite unique and extremely effective. His approach asks you to bring your focus and awareness to where you can create activations with more intention in order for your body to respond with greater ease. 

WHAT IS THE FIRE LINE?

If you’ve been following Matt and/or practicing with him, then you are familiar with his Chromatic Approach to yoga. Regarding the physical practice, we understand this approach as systemic with a deep awareness of how we move our bodies and progress to a “peak posture.” Something Matt created is the  idea of  the “Fire Line,” which he describes as a kinesthetic chain of muscle activation, or a co-activated line of muscle, or a co-ordinated engagement of several muscles in order to gain greater access to balance, strength, stability, and flexibility.

MUSCLE ACTIVATION IN THE FIRE LINE

Matt starts off by explaining that we first bring our attention and awareness to the serratus anterior on one side of the body, which funnels into the external obliques through the linea alba, then traveling underneath the external obliques on the other side of the body to the internal obliques, which then go down to the opposite hip bone.  

The Fire Line branches off “like a river” in 2 directions. The 1st branch goes to the outside of the gluteus maximus down through the IT band and connects to the outer shin. The 2nd branch goes from the inside of the hipthe iliacus and/or psoas muscle, which is on the inside of the bowl of your pelvis and attaches right at the inner thigh, where it meets the pelvis inside of the femoral head (inside of thigh bone). This all travels in the same direction, where we find the adductor group, which runs at the inside of your leg; some of the muscles in this group attach down at the shin.

We draw a thread of connection all the way through. Through Matt’s dedication to practice and his experience with his own body and with teaching and observing his students, he realized that activating this line allows the yoga practitioner to execute a variety of different twisting postures with great integrity and ability.

He highlights that the “center of the fire” is right at the core. We must recognize that the fire goes inward and creates a rounding through the back of the body. The key is to bring awareness to this rounding by exaggerating a pulling back of the ribcage.

With all of this in mind, we can see why strength plays a key role. Instead of just “dumping,” or forcing our bodies into a twist, we very thoughtfully engage the muscles in this Fire Line to more safely and deeply experience a variety of twisting postures.

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REVOLVED CHAIR POSE

Take a close look at Matt’s deliberate actions in today’s video.  What we see is not only the chromatic approach, the build, the preparation; but we see the activation of the fire line in order to avoid the collapse into Revolved Chair Pose.

When we approach twisting postures with strength as the anchor, not only do we execute twists with more purpose, but overall we feel more empowered in our bodies and our practice.  What a beautiful outcome.

Imagine getting this type of insight on your practice on a regular basis, and being able to integrate it into your mind and body. Online Immersions with Matt are the perfect way to get techniques like the fire line into your practice. Each immersion consists of 12 all levels classes so you can advance your body awareness and deepen your practice.

If you have been practicing with the immersions than you know exactly how powerful and effective they are.

But what if you want to share this knowledge with others? Take advantage of the opportunity to study with Matt in his upcoming teacher trainings.  His 200 and 300 Hr trainings are open for enrollment.

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

This is for you if you are interested in deepening your yoga practice, building your confidence, learning how to create a class, sharing this practice with friends, family or beyond. Yes it’s for all levels, ages, etc.

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

This training is definitely for you if you are already certified at the 200 or 500 hour level but want to take your teaching career and practice to the next level. In this training you will learn Anatomy, Bio-mechanics, Postural Techniques, Intelligent Sequencing, Breathwork, Meditation, Heart Centered Philosophy, Theming, Business Structure, Marketing, Social Media, Branding and how to build a sustainable and successful career!

Article by Trish Curling  @anioyoga

Video Extracted From: The 200 & 300 Hour Trainings and April 2020 Immersion “The Greatest Hits”

Online yoga to improve mobility

MOBILITY

ONLINE YOGA IMMERSION

  • Key techniques to increase flexibility
  • Strength development for mobility and range of motion
  • Learn postures: Hanumanasana (Splits), Extended Side Plank
  • Active and passive mobility for shoulders, hips, and spine
  • Improve spinal twists, heart openers, shoulder openers, and hip openers
  • Find greater ease in seated postures
  • Improve mobility and posture off the mat
  • When and how to do active, passive, and isometric stretching

$148.00

MORE INFORMATION

Continue Learning

Hanumanasana Hints

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial.  Simply hoping for the best is definitely not the way to go.  That mindset leaves us vulnerable to injury.  It’s also the type of pose that can be...

read more
Chin Stand

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

read more
Postpone The Stretch Sensation

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

read more
Wake Up Your Wheel Pose

Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

read more
Spinal Spaciousness

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

read more
Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION 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...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

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