Yoga Props & Your Practice

Yoga Props and Your Practice

alignment

YOGA PROPS AND YOUR PRACTICE

When it comes to incorporating yoga props into our yoga practice, we can take 1 of 2 paths. We either subscribe to the notion that if we use props, we are somehow “less capable” than others in the execution of postures, or we can welcome props with open arms. Using yoga props in our practice can help us achieve greater accessibility within a given posture, and they provide opportunities for us to explore our alignment. They also allow us to discover where our strengths and challenges reside. In today’s video, Matt demonstrates how we can more carefully explore techniques in various postures with a variety of yoga props to move us towards greater understanding of our bodies. This understanding ultimately leads towards an unlocking and expansion of our highest potential.

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DON’T TRY THIS AT HOME

It might be surprising to see Matt using a camera tripod as a yoga prop in the first part of today’s video, but what’s great about this portion of the demonstration is that he’s not recommending using a tripod as a prop, but it serves as a very quick “how-to” to incorporate what he’s actually suggesting–a broom or a wooden dowel. This part of the video also serves as a reminder that we have license to be creative with our use of yoga props (as long as they are safe of course).

Later, he offers greater detail in both an Open and Closed Seated Twist and in Revolved Side Angle. 

The point of using a prop in this way is to lock into the expansion of the chest and isolation of the spine in twist postures, which removes the common tendency of compensating with the shoulders in twist postures.

WATCH THE VIDEO

YOGA PROPS AND YOUR PRACTICE: 5 POSTURES TO MULTIPLY YOUR POTENTIAL

TRAIN WITH A CHAIR

If it feels like “train” is the wrong choice of word here, please hear me out. What I really mean is to develop our practice through the use of a chair in foundational postures so as to better practice specific techniques. Matt offers A LOT of opportunities to incorporate various techniques in the following 2 postures with a chair:

Warrior 2

In Warrior 2, we can explore the placement of the pelvis, activation of the legs (glutes and adductors in particular), and strengthening of the ankles and feet. Matt demonstrates the exploration of these techniques while sitting on the edge of the chair and then again translating the techniques while slightly lifting off of the chair. Going back and forth here can help reveal where challenges exist.

Extended Side Angle

Again, the chair provides a checking-in point for the positioning of the groin and further exploration of how to strengthen the legs.

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BLOCKS FOR MORE THAN BALANCE

It just so happens that in this demonstration, we again explore the importance of the positioning of the pelvis. The intent is to find a position where the pelvis on the side of the elevated leg is just slightly lifted. When we find the ideal positioning in our bodies, we’re better able to activate the glutes and hamstrings of the raised leg. To go even further, the tucking of the sit bone in the standing leg encourages the same outcome.

Why are the use of the blocks and a wall important here? This exploration/negotiation becomes much easier when we are supported. We can then challenge ourselves to lessen the weight on the blocks to see if we are able to maintain the strength we have cultivated. It’s therefore about much more than balance; it’s about how to foster strength.

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PROPS AND POTENTIAL

As we can see from the video, yoga props (and other tools for that matter) can be like our own private yoga teachers offering adjustments. We can observe this effect in Twist postures. It can be easy to fall into familiar patterns with yoga poses we engage in regularly, but when we incorporate props into our practice, we can better explore more functional alignment. This will have a greater impact on muscle strength and joint health. When we nurture these areas in our asana practice, we can better achieve our true potential.

Matt’s online course The Pose Factory is the perfect course to delve into these concepts. Sign up to get on the waiting list today!

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Article by Trish Curling

Videos Extracted From: Alignment Immersion

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Crow Pose On Blocks

Crow Pose on Blocks

Take Your Shoulder Stability to New Heights

STABILITY

CROW POSE 

It’s not unusual to have a healthy amount of fear and hesitation when it comes to finding balance in crow pose: Will I fall? Am I strong enough? Will I hurt myself? One of the most amazing things about an asana practice, however, is how we learn so much about our bodies. We learn through exploration. When you have a teacher like Matt, he not only provides inspiration to explore, but through his extensive knowledge of the body, he offers a myriad of specific actions for you to experiment with that allow you to move towards a desired result. In today’s video, Matt demonstrates the dual action for you to take for improved shoulder stability in Crow Pose. The use of yoga blocks in this variation of the pose serves as an excellent support to take your shoulder stability to new heights.

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HYPERMOBILE VS. HYPOMOBILE

Whether you are hypermobile or hypomobile, working on stability in your yoga practice is a must. What’s the difference between the two?  “Joint hypermobility is a clinical condition in which the joints move beyond the expected physiological range of motion.” When this is the case, understanding your body and knowing your individual “end range” can help you know when to pull back in order to minimize instability and possible injury. On the other hand, hypomobility means that there is a decrease and a significant limitation in the range of motion that is actually possible within a specific joint. When it comes to the shoulders, both states are common, and both have the potential to result in pain. It may seem counterintuitive to work on stability when hypomobile, because you may associate the toughness or rigidity with stability. Stability is just part of the equation when developing healthy muscle tissue, but it is an important part of the equation.  

Atici A, Aktas I, Akpinar P, Ozkan FU. The relationship between joint hypermobility and subacromial impingement syndrome and adhesive capsulitis of the shoulder. North Clin Istanb. 2018 Sep;5(3):232-237. doi: 10.14744/nci.2017.35119. PMID: 30688930; PMCID: PMC6323568.

WATCH THE VIDEO: CROW POSE ON BLOCKS

SHOULDER STABILITY

An essential part of shoulder stability happens when the muscles around the glenohumeral joint (rotator cuff muscles) have the ability to contract and help the head of the humerus (upper arm bone) stay centered and secure in the joint. Having the ability to contract means that these muscles actually have less rigidity; it means that there is a suppleness to the tissues which allows them to contract, expand, move, and glide as they should. An arm balance like Crow Pose requires a sizable amount of shoulder stability.

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  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

THE 2 MAIN ACTIONS

The actions Matt demonstrates in the video for shoulder stability in Crow Pose are protraction and external rotation. He explains that in scapular protraction, the tendency will be to internally rotate the humerus; however, if you can externally rotate the arm bones while in protraction, it will create a vast amount of shoulder stability in your arm balances. There’s actually a counteraction taking place. The goal is to apply these two actions simultaneously. Matt teaches us that internal rotation is fine—it’s actually something we want—but in the context of this arm balance, if you counteract the protraction with external rotation, there will be a tremendous amount of muscle activation that surrounds the joints. This in turn translates into better stability and better balance.

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

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  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang

IMPLEMENT THESE KEY ACTIONS FOR CROW POSE ON BLOCKS

Executing Crow Pose on blocks is not as simple as only doing the 2 actions (protraction and external rotation) for the shoulders, but bringing your focus and attention here might just be what is missing from actually realizing your full potential in the posture.

Here are the steps:

  1. Stack 2 blocks horizontally on their first height
  2. Place your hands wide on the ground, just ahead of the blocks
  3. Step onto the blocks 
  4. Lower your hips down towards your heels
  5. Take your knees wide and out to the sides (*The height of the blocks allow you to have a better handle on allowing your shins the space to rest on the upper arms for better support)
  6. Squeeze legs into the chest
  7. Get your fingers active (grip the ground)
  8. Lean forward into fingers
  9. Rotate elbows in (external rotation of the humerus)
  10.  Squeeze knees in towards your midline (activating the adductor muscles)
  11. Push the floor away to protract the scapulae more (round your back more)

TAKEAWAYS

What you end up finding out about your body is whether or not your proprioception is accurate: Is your physical body able to respond to the cues so as to follow through with these actions? Do you require more strength? This helps you to map out your next steps and course of action.

A good step in the right direction is to sign up for Matt’s Shoulder Mobility immersion. In this immersion, you’ll learn more about how to strengthen key muscles of the shoulders. Matt also be teaches techniques that assist in increasing both active and passive range of motion.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Shoulder Revelation Immersion

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BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
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BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all
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BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all

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