Explore Hip Rotation

Explore Hip Rotation

SURYA YANTRASANA

EXPLORE HIP ROTATION

Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures. While this is common, Matt reminds us that over-relying on one movement pattern can lead to discomfort or even injury. We may not find perfection in our hip structure, but we can always pursue balanced functionality. Some bodies may default to internal rotation, but most of us benefit from exploring what lies outside our default setting. In Chromatic Yoga, this is called contrast teaching, the act of exploring an action, and then its opposite, to better understand our personal needs. To explore hip rotation is to be both student and teacher of our own practice. When we shift focus from how a pose looks to how it feels at the joint level, we begin practicing with purpose, presence, and integrity.

chromatic yoga 15 hour immersion

ALIGNED VINYASA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • 10 Peak Postures: The Most Essential Poses of the Vinyasa Practice
  • Meticulously Crafted Experiences to Enhance Your Postural Practice
  • Non-dogmatic, Anatomy informed Alignment
  • The Perfect Blend of Knowledge and Practice
  • A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but No One Teaches
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

THE ADVANTAGE OF THE OPPOSITE

True depth in practice doesn’t come from forcing range, it comes from creating stability within it. When we explore the opposite action in the hips (for example, activating external rotation while positioned in internal rotation), we relieve pressure on the joint’s end range. This not only stabilizes the hip but also protects the labrum and surrounding tissues like the bursa, both of which can become inflamed or pinched with overextension. These isometric contractions allow us to stay deep in the posture without compromising joint health. They also offer psychological clarity: when we explore both directions, we gain insight into our boundaries and build trust in our own choices. Learning opposition trains us to listen more attentively to the body’s feedback and adjust accordingly. Yoga becomes less about the aesthetic of a posture and more about the conscious refinement of our movement patterns. The longer we practice like this, the safer and more sustainable our bodies feel.

WATCH THE VIDEO

EXPLORE HIP ROTATION: MEANINGFUL MOVEMENT TOWARDS COMPASS POSE

PRASARITTA PADOTTANASANA ALIGNMENT

From the outside, Prasarita Padottanasana looks simple: wide legs, folded torso. But inside the hip joints, a nuanced dance unfolds. The posture’s alignment encourages internal rotation of the thighs, creating an anterior tilt of the pelvis. But here’s where Matt’s cue changes everything—we engage the external rotators by isometrically tucking the tailbone under. This creates a subtle back-and-forth of effort that pulls us away from the end range of internal rotation and recruits muscles that stabilize the hip socket. The result? More space, more support, and a lot more awareness. These muscular conversations may not be visible to others, but they are deeply felt by the practitioner. The lesson? Even in poses that seem straightforward, we can discover hidden work that makes all the difference. This quiet effort reminds us that subtlety is powerful, and that exploring hip rotation isn’t about doing more, it’s about feeling deeper.

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

THE HIP ROTATION DRILL

Matt’s drill in a Lizard-like setup provides a dynamic entry into understanding hip rotation in motion. Actively rotating the thigh inward, then outward, we begin to educate the joint on its full range, not by forcing it, but by showing it what’s possible. Pain is our guidepost here: if there’s discomfort, especially where the hamstrings roll over tendons, we dial it back. The goal is to feel space and control, not to conquer a range. Holding the internal rotation at the end of the drill helps the brain and body recognize the alignment and safely sustain it. This sets the stage for more complex postures, such as Compass. As Matt reminds us, movement is the gateway to understanding stillness. And when we explore hip rotation through mindful drills, we train not just muscles, but our ability to listen, refine, and move from a place of true embodiment.

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

COMPASS POSE: LAYER BY LAYER

Compass Pose can become a rushed end goal, but Matt reframes it as a culmination of choices, each one building on the last. Instead of grabbing the foot and yanking the leg behind the head, we take a moment. Pelvis tilts forward. If it’s the right leg lifting, we root through the left and lift the right hip, threading the arm under the thigh to create a shelf. Then, with the shelf secured, we internally rotate the lifted leg before extending. This internal rotation stabilizes the hip and distributes the effort. We pull the left shoulder back to anchor the posture. Each step is intentional, layered, and adaptable based on what we feel—not what we expect to see. This is the heart of the practice: a space between action and awareness where we decide how far to go. Explore hip rotation, and we discover how to progress with wisdom instead of force.

You can go further into this exploration in Matt’s current 10 class online immersion Aligned Vinyasa.

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: Aligned Vinyasa Immersion

lotus pose online yoga classes

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

Continue Learning

Explore Hip Rotation

Explore Hip Rotation

Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....

read more
Step Up Your Side Plank

Step Up Your Side Plank

Step Up Your Side PlankVASISTHASANASTEP UP YOUR SIDE PLANK Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that...

read more
Headstand and Side Crow Transitions

Headstand and Side Crow Transitions

Headstand and Side Crow TransitionsPARSVA BAKASANAHEADSTAND AND SIDE CROW TRANSITIONS Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of...

read more
Reinvent Revolved Triangle

Reinvent Revolved Triangle

Reinvent Revolved TriangleTRIKONASANAREINVENT REVOLVED TRIANGLE “Now twist!” Sounds easy enough—until we realize the complexity hidden within the cue. Revolved Triangle is far more than just a twist. It’s a balance challenge, a hamstring and IT band stretch, a spinal...

read more
Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA 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...

read more
Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

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.

Step Up Your Side Plank

Step Up Your Side Plank

VASISTHASANA

STEP UP YOUR SIDE PLANK

Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that promotes shoulder stability. For this to happen, we need to maintain a neutral torso with abdominals engaged, and externally rotate the shoulder while resisting with internal rotational force. This “opposite action without movement” helps lock the arm bone into the shoulder socket and stabilizes the scapula. In Matt’s demonstration, it’s clear: “Step up your side plank” means learning how to create this balance of effort across the shoulder joint. Rather than “muscling through,” we begin to feel how smaller adjustments in alignment create deeper strength and more sustainable effort—especially in a pose that tends to rely on momentum more than mindful mechanics.

chromatic yoga 15 hour immersion

ALIGNED VINYASA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • 10 Peak Postures: The Most Essential Poses of the Vinyasa Practice
  • Meticulously Crafted Experiences to Enhance Your Postural Practice
  • Non-dogmatic, Anatomy informed Alignment
  • The Perfect Blend of Knowledge and Practice
  • A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but No One Teaches
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

MODIFIED SIDE PLANK

In the modified variation, Matt challenges a standard setup cue: stacking the shoulder directly over the wrist. Instead, he places the hand slightly in front of the shoulder, which changes the muscle activation completely. Without this thoughtful alignment, the bicep tends to roll inward, leading to instability or wear over time. Matt’s cue to turn the bicep forward resets the shoulder blade: the head of the humerus draws back, and the wingtip of the scapula tucks inward, setting up a subtle backbend through the thoracic spine. Then comes the magic—keeping the arm externally rotated while applying isometric internal rotation without actual movement. This locks the shoulder blade onto the spine and the arm bone into the socket. It’s a subtle but powerful engagement that stabilizes the entire structure, preparing us for more weight and complexity later in the sequence.

WATCH THE VIDEO

STEP UP YOUR SIDE PLANK: HOW OPPOSING FORCES BUILD BETTER BALANCE

PRACTICE AT THE WALL

Practicing at the wall allows us to fine-tune without bearing our full weight. Matt demonstrates how placing the hand just above shoulder height invites more scapular control. From here, we intentionally internally rotate and then roll out again, mimicking the external rotation cue. Once aligned, we stop the rotation—allowing opposing muscles to engage simultaneously, creating the tension that builds joint stability. As the movement progresses, we pull the ribs down while maintaining scapular position and external arm rotation. This combination—posterior tilt of the scapula with rib cage flexion—locks the shoulder blade into the ribcage, providing greater strength at the scapulocostal joint. With this stable base, we begin to shift more weight onto the hand—no longer guessing whether we’re aligned correctly, but knowing through structure and sensation. This is where Chromatic Yoga shines: in teaching how layered action leads to powerful, injury-resistant posture.

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

ADD MORE WEIGHT

Once the groundwork is stable, the shoulder joint can handle more. In this next phase, Matt adds weight through the hand while maintaining structure. The body is now ready—not because of brute strength, but because the stabilizers are active, aligned, and intelligently sequenced. Chromatic Yoga’s layered method ensures that each progression builds on the last. No step is arbitrary. Whether the weight is placed through the knee or the hand, the increase in load now becomes a functional test of the joint’s ability to handle stress. The results? More power, more safety, and more confidence in your ability to handle transitions, vinyasa sequences, or long holds in Side Plank. This isn’t just harder—it’s smarter. When we step up your side plank, we do it with intention and awareness, not just challenge for challenge’s sake.

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

FULL SIDE PLANK: SMALL TOOLS, BIG RESULTS

With all elements in place, we reach full Side Plank with more precision. Matt adds a block between the knees, thighs, or shins to add proprioceptive feedback and groin activation. Squeezing the block ignites the adductors and psoas, turning Side Plank into a full-body engagement. This isn’t about making it harder—it’s about making it deeper. For some, the block adds intensity. For others, it stabilizes and clarifies. Either way, this added tool invites awareness into parts of the body we often overlook in “basic” shapes. Most importantly, this blog reveals the truth: Side Plank might appear simple, but when we layer in knowledge, it becomes a sophisticated blueprint for strength, stability, and refinement. Step Up Your Side Plank, and you might find you’re not just training the shoulder—you’re evolving the entire pose from the ground up.

Continue to evolve by registering for Matt’s current online 10 class immersion Aligned Vinyasa.

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: Aligned Vinyasa Immersion

lotus pose online yoga classes

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

Continue Learning

Explore Hip Rotation

Explore Hip Rotation

Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....

read more
Step Up Your Side Plank

Step Up Your Side Plank

Step Up Your Side PlankVASISTHASANASTEP UP YOUR SIDE PLANK Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that...

read more
Headstand and Side Crow Transitions

Headstand and Side Crow Transitions

Headstand and Side Crow TransitionsPARSVA BAKASANAHEADSTAND AND SIDE CROW TRANSITIONS Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of...

read more
Reinvent Revolved Triangle

Reinvent Revolved Triangle

Reinvent Revolved TriangleTRIKONASANAREINVENT REVOLVED TRIANGLE “Now twist!” Sounds easy enough—until we realize the complexity hidden within the cue. Revolved Triangle is far more than just a twist. It’s a balance challenge, a hamstring and IT band stretch, a spinal...

read more
Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA 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...

read more
Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

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.

Headstand and Side Crow Transitions

Headstand and Side Crow Transitions

PARSVA BAKASANA

HEADSTAND AND SIDE CROW TRANSITIONS

Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of alignment. But the real challenge lies in the transition—merging two complex shapes into a fluid expression of strength and balance. In today’s video, Matt offers insights into what might be missing from your practice if the connection between these two poses feels out of reach. By identifying specific techniques, body awareness drills, and intelligent setup patterns, he helps us bridge the gap between static balance and transitional movement. As we explore this dynamic sequence, we learn that strength alone isn’t enough—precision, patience, and intentional alignment are what allow us to move confidently between headstand and side crow. When approached thoughtfully, this transition becomes more than just a trick—it becomes a refined movement rooted in integration and control.

chromatic yoga 15 hour immersion

ALIGNED VINYASA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • 10 Peak Postures: The Most Essential Poses of the Vinyasa Practice
  • Meticulously Crafted Experiences to Enhance Your Postural Practice
  • Non-dogmatic, Anatomy informed Alignment
  • The Perfect Blend of Knowledge and Practice
  • A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but No One Teaches
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

INITIAL SET UP

One of the biggest revelations in Matt’s approach to headstand and side crow transitions is a hand placement that may feel completely unfamiliar. In this setup, the hands are placed nearly double shoulder-width apart, creating a unique starting point. Using a bolster as support, Matt demonstrates how to safely activate the necessary muscles while preparing mentally and mechanically for the inversion. This wide-hand position shifts the classic load: instead of resting the hips on a single upper arm, the knees are placed on the outside of one elbow. From here, we lean toward the bolster, training the body to trust the process. Matt emphasizes the importance of engaging the upper-side obliques to lift the hip, cultivating the strength and awareness needed for both sides of the transition. This setup not only keeps the body safe, but also primes it for smooth, confident movement between headstand and side crow.

WATCH THE VIDEO

HEADSTAND AND SIDE CROW TRANSITIONS: REFINE YOUR FLIGHT MECHANICS

ADD THE LEGS

In the next phase of the practice, Matt layers in leg extension within Side Crow, which becomes a game-changer for the transition. Straightening the legs isn’t just about making the pose look more advanced—it directly influences the upper body mechanics, particularly in the shoulders and spine. As the legs extend, the opposite shoulder blade retracts, helping to create a stronger, more stable shelf. This retraction supports deeper spinal rotation, increasing both balance and structural integrity in the pose. Through this seemingly simple action, Matt reveals how each movement is interdependent. The legs inform the shoulders, the shoulders inform the twist, and the twist enhances the transition. As the pieces come together, so does the possibility of moving between headstand and side crow with more ease and grace. It’s a reminder that what happens in one part of the body has a ripple effect across the entire structure.

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

TRIPOD HEADSTAND SIDE CROW VARIATION

In this variation, we begin from a Tripod Headstand—but with a Side Crow mindset. The head touches the floor, yet the arms and knees are positioned as they would be in a wide-armed Side Crow. This hybrid entry challenges us to harness core strength and stability to lift the head off the ground while maintaining balance in the twisted arm balance. It’s a humbling test of strength and control. But perhaps the most overlooked part of the movement is the exit. Since we begin with the head down, it’s tempting to return there. Matt, however, cautions against it, recommending a return to the feet for safety and control. It’s a subtle lesson in transition: just because we started in one place doesn’t mean we need to go back to it. Growth often means choosing the smarter, safer path—even if it’s not the most obvious.

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

FROM FOUNDATION TO FLIGHT

True transformation in headstand and side crow comes not just from strength, but from trusting the foundation and letting it support the leap. In the final demonstration, Matt transitions from a fully extended Tripod Headstand into a compact ball, rotating with control into Side Crow. It’s a beautiful display of what’s possible when the groundwork has been carefully laid. Psychologically, this mirrors the inner journey: we build stability through repetition, then step into challenge with confidence. We don’t just flip upside down—we shift our perspective. The ability to go from stillness to dynamic movement, from grounded to airborne, requires more than muscle—it asks for mindfulness, surrender, and an openness to the unknown. Foundations give us a place to begin. Flight gives us the freedom to grow. And the space in between? That’s where we learn the most about who we are.

Join Matt in this journey to new heights in his May online immersion Aligned Vinyasa.

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: Flow & Fly Immersion

lotus pose online yoga classes

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

Continue Learning

Explore Hip Rotation

Explore Hip Rotation

Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....

read more
Step Up Your Side Plank

Step Up Your Side Plank

Step Up Your Side PlankVASISTHASANASTEP UP YOUR SIDE PLANK Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that...

read more
Headstand and Side Crow Transitions

Headstand and Side Crow Transitions

Headstand and Side Crow TransitionsPARSVA BAKASANAHEADSTAND AND SIDE CROW TRANSITIONS Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of...

read more
Reinvent Revolved Triangle

Reinvent Revolved Triangle

Reinvent Revolved TriangleTRIKONASANAREINVENT REVOLVED TRIANGLE “Now twist!” Sounds easy enough—until we realize the complexity hidden within the cue. Revolved Triangle is far more than just a twist. It’s a balance challenge, a hamstring and IT band stretch, a spinal...

read more
Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA 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...

read more
Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

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.

Reinvent Revolved Triangle

Reinvent Revolved Triangle

TRIKONASANA

REINVENT REVOLVED TRIANGLE

“Now twist!” Sounds easy enough—until we realize the complexity hidden within the cue. Revolved Triangle is far more than just a twist. It’s a balance challenge, a hamstring and IT band stretch, a spinal rotation, and a forward fold—all in one. We may feel it from our hips down to our shin. While there are common ways to enter this pose, they don’t always serve every body. To reinvent Revolved Triangle, we need to peel back the layers and explore the posture beyond standard instructions. That might mean shifting foot placement, adjusting the pelvis, or rethinking where our hand goes. Matt’s approach offers just that: a way to break down the pose and build it back up to support our body’s unique structure. Reinvention isn’t about abandoning the pose—it’s about discovering our most intelligent, sustainable version of it.

chromatic yoga 15 hour immersion

ALIGNED VINYASA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • 10 Peak Postures: The Most Essential Poses of the Vinyasa Practice
  • Meticulously Crafted Experiences to Enhance Your Postural Practice
  • Non-dogmatic, Anatomy informed Alignment
  • The Perfect Blend of Knowledge and Practice
  • A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but No One Teaches
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

COMMON CUES

In his Pose Factory course, Matt outlines familiar cues often used to teach Revolved Triangle: heel-to-heel alignment, a short stance, bottom hand to the ground, and top hand to the sky. These foundational instructions can be useful checkpoints—but they can also become limiting if treated as absolutes. For example, this “default” setup might create tension in the ankles, discomfort in the back, or compression in the shoulders and hips. The twist itself may aggravate rather than liberate. That’s why it’s time to reinvent Revolved Triangle. Instead of relying solely on scripted cues, we’re invited to ask: What does this pose feel like in my body? Curiosity becomes a tool for transformation. It’s not about discarding tradition—it’s about deepening our relationship with it. When we let go of dogma and move with intention, Revolved Triangle becomes less about checking boxes and more about creating a pose that truly works for us.

WATCH THE VIDEO

REINVENT REVOLVED TRIANGLE: BREAK DOWN & REBUILD YOUR APPROACH

POTENTIAL CHALLENGES

One of the lesser-discussed aspects of Revolved Triangle is the effect of the back foot’s positioning on the hips and spine. Matt points out that placing the back foot at a roughly 45-degree angle often feels more accessible. Turning it out more may cause the pelvis to over-rotate, which can affect spinal mobility and overall comfort in the twist. This doesn’t make any one position wrong—it just means we have to be honest about what’s happening in our body. If the pelvis opens too much, the twist may move into vulnerable places like the lower back or shoulders. When we’re asked to reinvent Revolved Triangle, it’s really an invitation to assess our structure and adapt accordingly. Yoga isn’t about fitting yourself into a shape—it’s about using shapes to better understand and support our body’s natural movement.

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

REVOLVED TRIANGLE REFRESH

To reinvent Revolved Triangle is to give it a refresh—a structural upgrade with subtle, powerful shifts. In today’s video, Matt suggests modifications that can completely transform our experience of the pose. Start with hip-width distance between the feet to increase balance and stability. Experiment with our stance length to find what works for our hamstrings and hips. Draw the outer hip back to deepen the twist without force. Consider placing the top hand on our hip instead of reaching upward—this helps maintain alignment and grounding. Adjust the placement of the bottom hand relative to our front foot to reduce tension. These aren’t “shortcuts”—they’re refinements. They don’t weaken the pose; they strengthen our connection to it. Reinvention isn’t about doing less—it’s about doing better, with more clarity, support, and intelligence.

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

MORE FREEDOM IN THE TWIST

When we reinvent Revolved Triangle, it doesn’t mean we’re changing the pose—it means we’re tailoring it to fit our present needs and long-term growth. A small shift in foot or hand placement might unlock more freedom than we thought possible. In that way, the posture becomes a mirror for our evolution on the mat. Yes, our teachers guide us—but one of the greatest gifts of Chromatic Yoga is learning to become our own best guide. Each variation is a new opportunity to explore strength, stability, and spaciousness in a way that’s unique to ourselves. Reinvention doesn’t erase the past—it elevates the present. Want to go deeper? Join Matt’s upcoming May online immersion, Aligned Vinyasa, to explore this and more. Learn how technique, intention, and variation can come together to create a practice that’s both personal and profound.

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: Twist & Fold Immersion

lotus pose online yoga classes

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

Continue Learning

Explore Hip Rotation

Explore Hip Rotation

Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....

read more
Step Up Your Side Plank

Step Up Your Side Plank

Step Up Your Side PlankVASISTHASANASTEP UP YOUR SIDE PLANK Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that...

read more
Headstand and Side Crow Transitions

Headstand and Side Crow Transitions

Headstand and Side Crow TransitionsPARSVA BAKASANAHEADSTAND AND SIDE CROW TRANSITIONS Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of...

read more
Reinvent Revolved Triangle

Reinvent Revolved Triangle

Reinvent Revolved TriangleTRIKONASANAREINVENT REVOLVED TRIANGLE “Now twist!” Sounds easy enough—until we realize the complexity hidden within the cue. Revolved Triangle is far more than just a twist. It’s a balance challenge, a hamstring and IT band stretch, a spinal...

read more
Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA 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...

read more
Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

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.

Urdhva Dhanurasana Unknowns

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

chromatic yoga 15 hour immersion

ALIGNED VINYASA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • 10 Peak Postures: The Most Essential Poses of the Vinyasa Practice
  • Meticulously Crafted Experiences to Enhance Your Postural Practice
  • Non-dogmatic, Anatomy informed Alignment
  • The Perfect Blend of Knowledge and Practice
  • A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but No One Teaches
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

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.

WATCH THE VIDEO

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.

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

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.

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

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.  

Register for Matt’s next online immersion  Aligned Vinyasa to delve deeper into the inner workings of the 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: Strength Immersion

lotus pose online yoga classes

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

Continue Learning

Explore Hip Rotation

Explore Hip Rotation

Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....

read more
Step Up Your Side Plank

Step Up Your Side Plank

Step Up Your Side PlankVASISTHASANASTEP UP YOUR SIDE PLANK Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that...

read more
Headstand and Side Crow Transitions

Headstand and Side Crow Transitions

Headstand and Side Crow TransitionsPARSVA BAKASANAHEADSTAND AND SIDE CROW TRANSITIONS Mastery begins with mechanics, especially when it comes to headstand and side crow transitions. Each posture on its own demands control, coordination, and a deep understanding of...

read more
Reinvent Revolved Triangle

Reinvent Revolved Triangle

Reinvent Revolved TriangleTRIKONASANAREINVENT REVOLVED TRIANGLE “Now twist!” Sounds easy enough—until we realize the complexity hidden within the cue. Revolved Triangle is far more than just a twist. It’s a balance challenge, a hamstring and IT band stretch, a spinal...

read more
Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana Unknowns

Urdhva Dhanurasana UnknownsALIGNMENTURDHVA 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...

read more
Redefine Chaturanga

Redefine Chaturanga

Redefine ChaturangaALIGNMENTREDEFINE CHATURANGA To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the...

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.
BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
0
days
0
hours
0
minutes
0
seconds
BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS!
0
days
0
hours
0
minutes
0
seconds
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
Overlay Image
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

Pin It on Pinterest