Glutes & Hamstrings 8 Skills and Drills For ActivationstrengthGlutes & Hamstrings How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed...
Vishvamitrasana At The Wall
Vishvamitrasana at the Wall
Techniques for Proficient Preparation
sage visvamitra
VISHVAMITRASANA AT THE WALL
There are many stops along the way to a peak posture, but without being empowered by effective steps and techniques to implement, you are left with untapped potential. Whether Vishvamitrasana at the wall is the final stop along the path for you or not, it literally flips the pose on its side so as to awaken the increased potential that exists within your body. Vishvamitrasana requires both strength and flexibility in the shoulders, quadriceps, hamstrings, and adductors. It also awakens the side body as you develop the height and mighty quality the pose possesses. In today’s video, Matt shares some impactful techniques and drills that support your ability to explore variations of Vishvamitrasana, including this option at the wall.
THE SPLITS
- Improve flexibility of hamstrings, adductors, hip flexors, and glutes
- Hanumanasana Splits
- Center Splits
- Vishvamitrasana
- Standing Splits / Ekapadasana
- Extended Side Plank / Vashisthasana
- Straddle entries for inversions, with modifications for all levels
- Moderate Vinyasa style with alignment, technique, and biomechanics
- Sequences are anatomically informed and carefully crafted
- 12 Classes: All levels appropriate
- Lifetime unlimited access to all
- Attend the livestream OR practice the replays any time that’s convenient for you
$148.00
PREPARATION FIRST
Even though Vishvamitrasana at the wall may be considered preparation for the posture itself, it still requires a tremendous amount of flexibility and strength. The only way to accomplish this is to face what might arguably be more challenging: hanging out in the “trenches,” so to speak, that is, practicing foundational postures and drills with very specific techniques. The good news is that we don’t have to guess what to do. Matt lays out some very specific techniques and actions on a silver platter; it’s just up to us to take action. First, Matt outlines a Side Plank exercise, and then he demonstrates what actions to take in Side Angle preparation. What follows after that is a drill in Triangle Pose. Lastly, you’ll see how it all comes together in Vishvamitrasana at the wall.
WATCH THE VIDEO
VISHVAMITRASANA AT THE WALL: TECHNIQUES FOR PROFICIENT PREPARATION
STRENGTHENING AND OPENING
Vishvamitrasana at the wall exposes where you need to strengthen and where you need to open. In the Side Plank variation from the video, you’re undoubtedly working on strengthening your side body. However, you are still bringing awareness to the openness of the chest and shoulders with the positioning that’s necessary to do the exercise effectively. The cue to bring the ribs towards the pelvis, and vice versa, multiplies your strength in that area. Keeping that in mind, flexibility in the adductors and strength in the outer hips are crucial for the amount of adduction in the legs that is required. To this end, Side Angle preparation practically mimics the shape of Vishvamitrasana, and creating a facilitated stretch by pulling the feet towards one another increases the flexibility in your adductors. The placement of the top arm, which Matt demonstrates, also contributes to the openness that is a must in the upper body.
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
DRILLS AND SKILLS FOR VISHVAMITRASANA AT THE WALL
In the 2nd variation, the key action that gets layered on is to lean forward. Even though more flexibility in the hamstrings is already required here, you are still working to develop their flexibility even further. Again, Matt encourages you to work at roughly 60%–70% of your end range. The act of leaning forward demands more of the hamstrings of the front leg, so continue to check in with what depth is appropriate. While you can begin to lean into the stretch sensation by going a bit deeper (once you’ve strengthened), doing so should never mean that you compromise strength and integrity. If you notice a laxity in some areas of your Splits, you can do things like curl your back toes under. This keeps the pelvis closed and maintains more activation in the hip flexors of your back leg.
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
PEAK POSE CONSIDERATIONS
In Matt’s 200 & 300 hour training courses, he talks about the 4 elements and/or considerations of a peak posture, which include the following:
- Required Strength
- Required Flexibility
- Balance (weight shifting)
- Proprioception (knowing where your body is in space)
You can see that Matt carefully takes all of these elements into account in the techniques and actions explored within each posture and drill for Vishvamitrasana at the wall. The stops along the way are deliberate and specific. With all of this in mind, you can confidently step into any peak posture or its variation.
Matt’s Splits Immersion begins this Saturday. In this immersion, Matt will be sharing a number of different anatomy-informed techniques that will help you to cultivate strength and flexibility in your inner thighs and hamstrings. Beyond having proficiency in a posture, you’ll find proficiency in your preparation.
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 Extracted From: June 2020 Immersion
BREATH OF FIRE
- Moderate Vinyasa-style classes
- Core strengthening & integration
- Master your breath with pranayama practices
- Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
- Learn where and how to breathe in challenging postures
- Each class will include one pranayama (breathwork practice) and several core strengtheners
- Access your core muscles: deep, superficial, anterior, posterior, and lateral
- 12 Classes: All levels appropriate
- Lifetime unlimited access to all
- Attend the livestream OR practice the replays any time that’s convenient for you
$148.00
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