Create Fluency In Your Flows

Create Fluency in Your Flows

Workshop These Vinyasa Transitions

FLUIDITY

IS IT “FIND” OR “CREATE” FLUENCY IN YOUR FLOWS?

It’s most definitely possible to say “find” fluency in your flows when it comes to a Vinyasa-style yoga practice, but I believe “create” is a more appropriate word to use here because it implies that you have to take action to make fluency happen. It’s vital to be very intentional about your approach when you are integrating something into your life, and it’s no different with regard to your yoga practice on the mat. Matt teaches specific techniques and strategies to make it easier for you to be intentional. Sometimes you have the yearning, but you don’t know what steps to take. In today’s video, you’ll see how Matt workshops how to utilize strength, the creative use of props, and harmony between breath and movement for a perfect equation to create fluency in your flows.

MOVE

  • Access your movement potential
  • Sweat and raise your heart rate
  • Master your breath/movement coordination
  • Increase mobility at all major joints
  • Learn to gracefully transition between postures
  • Improve your flexibility
  • Strengthen your hips, back, shoulders, and core
  • Improve your balance
  • Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that's convenient for you

$168.00 $98.00

NAVIGATING TRANSITIONS

A Vinyasa-style practice is associated with almost seamless, flowing-type movements on your mat. The synchronicity of movement with breath elicits a certain pace and a “push” quality, since you are always looking ahead or moving towards the next posture. Doing this requires a degree of strength in order to flow with confidence.

It’s also important to understand that moving with control and elegance on your mat is so much more than the aesthetics. You can’t deny that watching someone gracefully move across their mat is beautiful, but what you’re actually witnessing is the time and effort that has gone into developing strength. Navigating your way through a sequence of postures requires not only focus in the moment but also anticipation of what is coming next.

The clips from today’s video are from Matt’s MOVE Immersion. In the clips, he teaches you, with explicit instruction, how to transition from Warrior II to Half Moon Pose and how to Jump Back into Chaturanga from Standing Splits. Woven into the instruction of both transitions is how to utilize strength and how the power of props helps to pattern the fluidity of these transitions into your nervous system.

WATCH THE VIDEO

CREATE FLUENCY IN YOUR FLOWS: WORKSHOP THESE YOGA TRANSITIONS

WARRIOR II TO HALF MOON

First, let’s look at Warrior II to Half Moon. I would say that this is a fairly common transition, but without a deeper understanding of how to utilize your strength for balance, it can easily fall apart. For you to learn how to find fluency, Matt first advises you to come to the long side of your mat. From here, you can root down into your mat with your front foot. Next, he instructs you to take your back foot off of the mat. Doing this will help with the glide that’s necessary to “push” forward into Half Moon. What’s the best way to glide? The prop that’s used here is a sock on your back foot to glide across a hardwood floor or similar surface. The way to home in on strength here is to activate your gluteus muscles. Rooting down through your front heel encourages the activation of the glutes in the front leg. This firming down supports your ability to neatly drag or glide your back foot towards the front in order to lift into Half Moon. What happens when you return to your mat? You’ll see how Matt progresses you to the point where you can eventually take the contact of the back foot away from the floor completely. The return to Warrior II is simply the reversal of all of the steps. What you’re left with is powerful yet free-flowing movement that appears weightless.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

JUMP BACK FROM STANDING SPLITS

This transition exhibits an explosive amount of power. One of the keys to unleashing the power for the lightness of the float in the jump back is to strengthen your hamstrings and glutes. You’ll see how Matt utilizes a block to maintain the activation in these muscle groups. To create the foundation, you’ll also use socks as a prop to learn to pattern a smooth sweep back into Chaturanga (the progression here happens without the block). The lift of the top leg in Standing Splits requires glute and hamstring strength. Maintaining this lift while jumping back is what contributes to the buoyancy. Of course, the upper-body strength required is not to be neglected, but breaking it down and layering each aspect will assist in finding the fluency required here. In the video, you’ll also want to pay attention to Matt’s hand placement when he’s setting up “Standing Splits preparation.” This detail is essential for preparing the upper body to harness more strength.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

  • Get 500 hour certified
  • Learn anatomy, biomechanics, asana techniques
  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang
  • Business, branding, marketing, and social media skills

LET IT ALL GO

Finding fluency in your flows means that you’ve found this beautiful collision, where strength meets softness. There is a level of push and action while giving over to the flow of momentum. Fluency is accessible and possible.  Cultivating strength is the foundation. The use of props can assist with strength and create ease. It’s true that your breath anchors it all, and it’s also what helps you to let go and flow freely.

There’s still time to register for MOVE, where Matt shares a plethora of techniques and tools to move with grace.

See you on the mat!

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

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

Article by Trish Curling

Video Clips Extracted From: Move Immersion

MOVE

  • Access your movement potential
  • Sweat and raise your heart rate
  • Master your breath/movement coordination
  • Increase mobility at all major joints
  • Learn to gracefully transition between postures
  • Improve your flexibility
  • Strengthen your hips, back, shoulders, and core
  • Improve your balance
  • Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that's convenient for you

$168.00 $98.00

Continue Learning

Breathwork & Chapasana

Breathwork & Chapasana

Breathwork and Chapasana Deep Core Work for Greater Openingheart openerBREATHWORK AND CHAPASANA It’s pretty well understood that the way we utilize our breath in our yoga practice will affect our experience. We also can’t escape the fact that this understanding leads...

read more
Learn To Fly In Side Crow

Learn To Fly In Side Crow

Learn to Fly in Side Crow Get to the Core with 3 VariationsARM BALANCELEARN 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...

read more
Create Fluency In Your Flows

Create Fluency In Your Flows

Create Fluency in Your Flows Workshop These Vinyasa TransitionsFLUIDITYIS IT "FIND" OR "CREATE" FLUENCY IN YOUR FLOWS? It’s most definitely possible to say “find” fluency in your flows when it comes to a Vinyasa-style yoga practice, but I believe “create” is a more...

read more
Build Strength & Endurance

Build Strength & Endurance

Build Strength and Endurance Infuse Calisthenics Into Your Yoga PracticeresilienceSTRENGTH AND ENDURANCE WITH CALISTHENICS There are both simple and more complex ways of infusing calisthenics into your yoga practice, especially as you get stronger and build upon...

read more
Eka Pada Koundinyasana 2

Eka Pada Koundinyasana 2

Eka Pada Koundinyasana 2 Five Drills for Greater Accessflying splitsEKA PADA KOUNDINYASANA 2: STRENGTH AND POISE The elegant long lines of a posture like Eka Pada Koundinyasana 2 require a great deal of strength and preparation. The pose also requires both ease and...

read more
Smooth Seated Jump Throughs

Smooth Seated Jump Throughs

Smooth Seated Jump Throughs Skillful Transition Techniques SimplifiedmovementSEATED JUMP THROUGHS It’s true that seated jump throughs are an example of how to seamlessly create a link between two yoga postures, but they also provide a lot of information about how you...

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.

Smooth Seated Jump Throughs

Smooth Seated Jump Throughs

Skillful Transition Techniques Simplified

movement

SEATED JUMP THROUGHS

It’s true that seated jump throughs are an example of how to seamlessly create a link between two yoga postures, but they also provide a lot of information about how you move. It’s easy to find yourself more focused on the alignment, shape, and/or position of your body within a specific asana. This is not without good reason, because there is definitely a lot going on in a given posture, especially when you are considering when and how to create the appropriate muscle engagements in order to maximize the posture’s benefits. How you move and transition between each posture, however, also carries a great deal of weight within your yoga practice. In other words, what happens between each posture is extremely important. Moreover, your ability to control your body in order to maintain balance and safely move on your mat translates to how you move when you are off of the mat.

MOVE

  • Access your movement potential
  • Sweat and raise your heart rate
  • Master your breath/movement coordination
  • Increase mobility at all major joints
  • Learn to gracefully transition between postures
  • Improve your flexibility
  • Strengthen your hips, back, shoulders, and core
  • Improve your balance
  • Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that's convenient for you

$168.00 $98.00

HOW ARE TRANSITIONS IN YOGA CONNECTED TO HEALTH?

Seated jump throughs are often used in Vinyasa- and Ashtanga-style practices to enter into seated postures more smoothly. Given the nature of these practices, which are more dynamic, this comes as no surprise. The pairing of movement with breath requires you to move with more “flow.” More vigorous practices like these provide benefits like increased strength or coordination and may even offer cardiovascular benefit. The benefits are not limited to the physical; these practices also improve cognitive function. Learning how to execute seated jump throughs offers much more than graceful ease on the mat.

WATCH THE VIDEO

SMOOTH SEATED JUMP THROUGHS: SKILLFUL TRANSITION TECHNIQUES SIMPLIFIED

MOVEMENT & CARDIOVASCULAR EXERCISE

Practicing a skill such as a seated jump through requires more sophisticated movement and repetition. Even if it is a “simple” transition for you, doing it repetitively throughout your practice will definitely build heat in your body and increase your heart rate. If seated jump through is a more ambitious endeavor, then practicing the skills Matt breaks down will both build heat and provide the cardiovascular benefit of this type of movement.

“It is widely accepted that regular physical activity is beneficial for cardiovascular health. Frequent exercise is robustly associated with a decrease in cardiovascular mortality as well as the risk of developing cardiovascular disease.”

Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. doi: 10.3389/fcvm.2018.00135. PMID: 30324108; PMCID: PMC6172294.

When you watch the video, you’ll see the layering within the drills Matt offers. The effort involved in practicing the drills for the transition, along with this style of  practice as a whole, will undoubtedly challenge you physically. Consistently practicing this way is the key to unlocking the benefits.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

MOVEMENT & COGNITIVE FUNCTION

The hippocampus is the part of the brain that is largely responsible for memory and learning. The researchers in this study “found the volume of the left hippocampus to be significantly greater among yoga-practitioners compared to age- and sex-matched controls with similar physical activity and fitness levels.”

Gothe, Neha P. et al. ‘Yoga Effects on Brain Health: A Systematic Review of the Current Literature’. 1 Jan. 2019 : 105 – 122.

The study finds that specifically asana has a significant impact in this area. Understanding this confirms the importance of movement and its impact on both the physical and the mental.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

  • Get 500 hour certified
  • Learn anatomy, biomechanics, asana techniques
  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang
  • Business, branding, marketing, and social media skills

SKILLFUL EXECUTION OF A SEATED JUMP THROUGH

As previously mentioned, Matt layers on each skill in order to make the practice of seated jump throughs more accessible.  

In the video, you’ll see that Matt advises you to start from a “shortened Downward Dog” position, with hands wider than usual. From there, you’ll place one leg in front in order to cross at your shins as you glide your feet forward and then gently drop to a seated position. You have the option to then send both legs forward in order to start imprinting the full pattern of movement into your nervous system. In order to take the drill to the next step, you have the option to jump into the cross-legged seated position (important to note that you should land on the tops of your feet). This undoubtedly makes it more active (increasing your heart rate and the cardiovascular component). What is more, when you come to the tops of your feet, you’ll see how Matt demonstrates a play of buoyancy in the hips. This balance on your hands is also a great preparation for arm balances and for the strength required in the seated jump through when you start sending your legs forward with more fluidity.

Repeatedly practicing the skills required for seated jump throughs will only refine your movement and help you tap into the physical and mental benefits. There is so much more to uncover, as this only skims the surface. 

Register for Matt’s next immersion, called Move, so that you may delve into your ability to move with ease and confidence on and off of the mat.

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

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

Article by Trish Curling

Video Extracted From: Vinyasa Immersion

MOVE

  • Access your movement potential
  • Sweat and raise your heart rate
  • Master your breath/movement coordination
  • Increase mobility at all major joints
  • Learn to gracefully transition between postures
  • Improve your flexibility
  • Strengthen your hips, back, shoulders, and core
  • Improve your balance
  • Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that's convenient for you

$168.00 $98.00

Continue Learning

Breathwork & Chapasana

Breathwork & Chapasana

Breathwork and Chapasana Deep Core Work for Greater Openingheart openerBREATHWORK AND CHAPASANA It’s pretty well understood that the way we utilize our breath in our yoga practice will affect our experience. We also can’t escape the fact that this understanding leads...

read more
Learn To Fly In Side Crow

Learn To Fly In Side Crow

Learn to Fly in Side Crow Get to the Core with 3 VariationsARM BALANCELEARN 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...

read more
Create Fluency In Your Flows

Create Fluency In Your Flows

Create Fluency in Your Flows Workshop These Vinyasa TransitionsFLUIDITYIS IT "FIND" OR "CREATE" FLUENCY IN YOUR FLOWS? It’s most definitely possible to say “find” fluency in your flows when it comes to a Vinyasa-style yoga practice, but I believe “create” is a more...

read more
Build Strength & Endurance

Build Strength & Endurance

Build Strength and Endurance Infuse Calisthenics Into Your Yoga PracticeresilienceSTRENGTH AND ENDURANCE WITH CALISTHENICS There are both simple and more complex ways of infusing calisthenics into your yoga practice, especially as you get stronger and build upon...

read more
Eka Pada Koundinyasana 2

Eka Pada Koundinyasana 2

Eka Pada Koundinyasana 2 Five Drills for Greater Accessflying splitsEKA PADA KOUNDINYASANA 2: STRENGTH AND POISE The elegant long lines of a posture like Eka Pada Koundinyasana 2 require a great deal of strength and preparation. The pose also requires both ease and...

read more
Smooth Seated Jump Throughs

Smooth Seated Jump Throughs

Smooth Seated Jump Throughs Skillful Transition Techniques SimplifiedmovementSEATED JUMP THROUGHS It’s true that seated jump throughs are an example of how to seamlessly create a link between two yoga postures, but they also provide a lot of information about how you...

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.

NEW YEAR SALE EVENT! 25% OFF 2020-2022 IMMERSIONS
10
days
10
hours
10
minutes
10
seconds
🎉 NEW YEAR 2023: 30% OFF 2020-2022 ONLINE IMMERSIONS!
10
days
10
hours
10
minutes
10
seconds
Congratulations, your 25% discount code has been applied and will be reflected at the very bottom at checkout page
Overlay Image
NEW YEAR SALE! Congratulations, your 25% discount code has been applied and will be reflected at the very bottom of the checkout page

Pin It on Pinterest