Half Lotus Explorations

Half Lotus Explorations

Articulations for Your Hips, Knees, and Ankles

hip mobility

HALF LOTUS POSE EXPLORATIONS

Lotus Pose may become accessible at different phases of your practice, but it might not ever become attainable. Half Lotus Pose and variations are a great way to see what is possible. Practicing these preparatory postures and/or actions also provides what is actually useful: nourishment for the hips. Ultimately, creating health, longevity, and  functionality in the hips is much more rewarding than just being able to say “Hey, I’m in Lotus Pose!” 

The only way to get to know yourself and your body is to be willing to experiment in your practice. Diving into the options Matt provides in this video tutorial of Half Lotus explorations is the perfect opportunity. They are still deep hip openers, but they may provide more scope for how to articulate the hips, knees, and ankles.

lotus pose online yoga classes

LOTUS

  • Anatomy-informed classes
  • Increase hip mobility and range of motion
  • Balance flexibility and strength
  • Skillful techniques for Lotus variations and many other hip openers
  • Moderate Vinyasa-style classes
  • Unlock your Lotus Pose
  • Learn the 4 Quadrants of the Hips
  • 8 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$128.00 $78.00

EXTERNAL & INTERNAL ROTATION OF THE HIP

Executing Half Lotus doesn’t mean that you will find it easier; it’s simply an alternative entry that allows you to maybe more fully examine each side of your body in more isolation. Early in today’s clip, Matt breaks down “Half Lotus Half Hero Pose” as one of these Half Lotus explorations. Here, you have one leg in external rotation and the other in deep internal rotation. This is not only an excellent variation to explore if it is more accessible to you but also a way to examine where you are along the spectrum of the posture. More importantly though, it helps you increase mobility in your hips by working on both internal and external rotation. The hips are in external rotation in Lotus, but working on the opposite internal rotation creates more balance and health in the hip joint overall.

WATCH THE VIDEO

HALF LOTUS EXPLORATIONS: ARTICULATIONS FOR YOUR HIPS, KNEES, AND ANKLES

ARTICULATION OF THE KNEES

In this Lotus article , I discuss how Matt explains the importance of the “closed” angle of the knees. This is vital, and there are some specifics to look at in these Half Lotus variations, especially regarding the use of props. Some ways to utilize props support the variations, and other ways can defer your progress. First, Matt recommends that you elevate your hips by sitting on a block or blanket. Bringing the hips higher allows you to keep your knees at a safer angle. Initially, once you externally rotate your hip, your knee might be quite high, so placing a block underneath it for support can also be beneficial. Matt explains that once you increase your range and develop the ability to bring your foot further across your body, you may notice that your knee will rest closer to the ground.

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

ARTICULATION OF THE ANKLES

There are also specific joint actions that are necessary at the ankle. One of the ways to practice this is in “Half Virasana Half Cobbler’s Pose.” At the end of the video, Matt shows how to create eversion of the ankle. Having one leg in Cobbler’s Pose gives you a little bit more freedom to articulate this movement. You’ll see a demonstration of eversion of the ankle early on in the clip, but that variation may be less accessible. Why is eversion essential? It takes the stretch away from the outside of the ankle, which may cause injury. With eversion, you are shortening the outer ankle. When coming into any Lotus variation, performing this action can inform where to place your attention, which may be to create more opening at the hip and/or further closure at the knee.   

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

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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!

  • 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

HALF LOTUS FOR LIFE

Words like “resilience” and “fortitude” come to mind when we think about the Lotus flower or posture. In life, these qualities are essential to push through adversity and overcome obstacles. Sometimes working on finding more mobility in the hips can feel like a laborious task, but it’s through adversity, whether on or off the mat, that we truly learn about ourselves. Approaching these Half Lotus variations may take you right into the mud, so to speak, and it may be quite mucky and taxing, but when your experience begins to shift and you start to notice the possibilities, this is when you’ll rise and come into the light of your potential. Achieving Half Lotus may be exciting, but being able to say “Hey, I’m able to do all of the activities I love” is the true reward.

Register for Matt’s March 2023 Immersion Lotus to unleash your potential.

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: Hips & Hamstrings Immersion

Yoga for Core and Breathwork

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 $98.00

Continue Learning

Half Lotus Explorations

Half Lotus Explorations

Half Lotus Explorations Articulations for Your Hips, Knees, and Ankleship mobilityHALF LOTUS POSE EXPLORATIONS Lotus Pose may become accessible at different phases of your practice, but it might not ever become attainable. Half Lotus Pose and variations are a great...

read more
Fire Log Pose

Fire Log Pose

Fire Log Pose 3 Actions for Increased Hip MobilityagnistambhasanaFIRE LOG POSE There’s such a joyous feeling when you’re unwrapping a gift and caught up in the anticipation of finding out what’s inside. This can be similar to the process of exploring a specific yoga...

read more
Lotus Pose Variations

Lotus Pose Variations

Lotus Pose Variations Is There a Safer Option?padmasanaLOTUS POSE VARIATIONS One of my favorite episodes of Three’s Company is when John Ritter’s character (Jack) laughs at Joyce Dewitt ( Janet) and Suzanne Somers (Chrissy) when they are doing Lotus Pose during a yoga...

read more
Pigeon Leg Lifts

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Pigeon Leg Lifts Ignite Your Core-Hip Connectionpigeon drillPIGEON LEG LIFTS Pigeon Leg Lifts are the perfect example of how you can flip a common yoga posture on its head. You may have explored several variations of Pigeon Pose, but this out-of-the-ordinary...

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Rectus Abdominis Handstand Drill

Rectus Abdominis Handstand Drill

Rectus AbdominisHandstand Drill The Key Component for ControlabdominalsRECTUS ABDOMINIS HANDSTAND DRILL This rectus abdominis handstand drill takes the fear out of inversions. That may be a bold statement to make, but it’s true. If you don’t have prior experience...

read more
Strengthen Your Diaphragm

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Strengthen Your Diaphragm Resistance-Band Breath TechniquebreatheSTRENGTHEN YOUR DIAPHRAGM Strengthening your diaphragm. Is that a thing? It absolutely is, just like any other muscle you develop and strengthen in your body. The diaphragm is arguably one of the most...

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.

Fire Log Pose

Fire Log Pose

3 Actions for Increased Hip Mobility

agnistambhasana

FIRE LOG POSE

There’s such a joyous feeling when you’re unwrapping a gift and caught up in the anticipation of finding out what’s inside. This can be similar to the process of exploring a specific yoga posture, and the process of setting up and exploring Fire Log Pose (Agnistambhasana) can provide this kind of excitement. There are quite a few actions to take to prepare for this hip opening posture. Its initial setup reveals much about the state of your hip mobility at the time, which doesn’t mean that’s where you’ll reside forever. In today’s video, Matt shares 3 essential actions you can implement right away. Once you start to include these actions, which target the muscles that surround and facilitate hip opening, you can create a brand-new experience and reveal an entirely new gift of increased hip mobility.

lotus pose online yoga classes

LOTUS

  • Anatomy-informed classes
  • Increase hip mobility and range of motion
  • Balance flexibility and strength
  • Skillful techniques for Lotus variations and many other hip openers
  • Moderate Vinyasa-style classes
  • Unlock your Lotus Pose
  • Learn the 4 Quadrants of the Hips
  • 8 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$128.00 $78.00

A GREAT PLACE TO START

The key to a great start with Fire Log Pose is in the alignment. Yes, you can probably say this about any posture, but the way in which you set up your body in Agnistambhasana is the difference between getting feedback about your hip mobility or moving away from that awareness. Matt stresses that creating a “stack”—knee over ankle and ankle over knee—is what truly exposes where you are in regard to your own hip mobility. Now, if you’re quite mobile, this will be quite accessible. If the opposite is true, then this setup may seem unachievable. In both scenarios, however, the 3 actions that Matt provides will work to create strength, stability, and flexibility, and therefore increased mobility. In the video, you’ll see how Matt utilizes props in order to allow for the sensational feedback required to unravel what’s happening within.

WATCH THE VIDEO

FIRE LOG POSE:  3 ACTIONS FOR INCREASED HIP MOBILITY

ACTION 1

Part of improving hip mobility is activating the muscles that surround the hip in order to be able to mobilize the thigh bone inside of the hip joint. When it comes to Fire Log Pose, your hips are in an externally rotated position. The first action Matt invites you to take is to ignite the internal rotators. As in the video, if your left leg is on top, you’ll place your open palm on top of your left knee while pushing downward. At the same time, you’ll press your knee diagonally up into the hand, across to the right shoulder. In order to fire up the muscles on the other side, you can place your hands on blocks while pulling your right knee up into the ankle. This demonstrates how important the “stacking” is: It provides a more stable nook to execute this action.

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

ACTION 2

In this next action, you’ll be firing up the external rotators of the hip. Depending on what you’re experiencing, there are a few options you can take. Matt still recommends that you set your hips back and bow forward. Here’s where you can play with different options though: You can use your hands, forearms, or blocks to press your feet into. The next detail is the “micro” tuck of the tailbone, and it makes a significant difference in supporting the movement of external rotation and the activation of those muscles. Even though it is a “micro” movement, it really has a notable impact on the level of awakening you will feel in those muscles. After spending some time here, check in with yourself. Now that you’ve been working on exhausting the muscles, you may notice a difference in your ability to “stack” in Fire Log Pose.

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

ACTION 3

This final action is tied into the previous one, but it may be more up your alley. It could be the better option if you’re still not feeling enough sensation in your hips. Instead of pressing into your feet (as in Option 2), you can place your hands on your knees and press your knees into your hands. This will activate the abductors. Along with the micro tuck of the tailbone, an essential cue to consider here is the action of rotating your upper thigh bones out, externally. An easier way to think about this cue may be to press your knees down and out.

All of these actions facilitate increased hip mobility. Like Lotus, discussed in a previous article, Fire Log Pose is a deep hip opener and should be approached with an understanding that the preliminary work is what actually provides the benefit.

TRUST THE PROCESS

It’s important not to rush the process. When exploring these actions in Fire Log Pose, spend time breathing while holding the position in order to activate the muscles and give your nervous system time to adjust and create new patterns. This is what initiates change and transformation in your experience. The gift is in the groundwork.

Register for Matt’s March 2023 Lotus Immersion to dive deeper into more techniques for improved hip mobility.

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: Hips & Hamstrings Immersion

Yoga for Core and Breathwork

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 $98.00

Continue Learning

Half Lotus Explorations

Half Lotus Explorations

Half Lotus Explorations Articulations for Your Hips, Knees, and Ankleship mobilityHALF LOTUS POSE EXPLORATIONS Lotus Pose may become accessible at different phases of your practice, but it might not ever become attainable. Half Lotus Pose and variations are a great...

read more
Fire Log Pose

Fire Log Pose

Fire Log Pose 3 Actions for Increased Hip MobilityagnistambhasanaFIRE LOG POSE There’s such a joyous feeling when you’re unwrapping a gift and caught up in the anticipation of finding out what’s inside. This can be similar to the process of exploring a specific yoga...

read more
Lotus Pose Variations

Lotus Pose Variations

Lotus Pose Variations Is There a Safer Option?padmasanaLOTUS POSE VARIATIONS One of my favorite episodes of Three’s Company is when John Ritter’s character (Jack) laughs at Joyce Dewitt ( Janet) and Suzanne Somers (Chrissy) when they are doing Lotus Pose during a yoga...

read more
Pigeon Leg Lifts

Pigeon Leg Lifts

Pigeon Leg Lifts Ignite Your Core-Hip Connectionpigeon drillPIGEON LEG LIFTS Pigeon Leg Lifts are the perfect example of how you can flip a common yoga posture on its head. You may have explored several variations of Pigeon Pose, but this out-of-the-ordinary...

read more
Rectus Abdominis Handstand Drill

Rectus Abdominis Handstand Drill

Rectus AbdominisHandstand Drill The Key Component for ControlabdominalsRECTUS ABDOMINIS HANDSTAND DRILL This rectus abdominis handstand drill takes the fear out of inversions. That may be a bold statement to make, but it’s true. If you don’t have prior experience...

read more
Strengthen Your Diaphragm

Strengthen Your Diaphragm

Strengthen Your Diaphragm Resistance-Band Breath TechniquebreatheSTRENGTHEN YOUR DIAPHRAGM Strengthening your diaphragm. Is that a thing? It absolutely is, just like any other muscle you develop and strengthen in your body. The diaphragm is arguably one of the most...

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.

Lotus Pose Variations

Lotus Pose Variations

Is There a Safer Option?

padmasana

LOTUS POSE VARIATIONS

One of my favorite episodes of Three’s Company is when John Ritter’s character (Jack) laughs at Joyce Dewitt ( Janet) and Suzanne Somers (Chrissy) when they are doing Lotus Pose during a yoga practice. He eggs them on about how easy it is, so they dare him to give it a try. Could he use the Lotus Pose variations that Matt offers? Most definitely! It wouldn’t be as hilarious though. In the episode, Jack struggles to get into the posture, pulling at the tip of his sock to set the top leg in place. It’s even worse when he tries to get out. Janet and Chrissy leave him begging for help. Definitely a good laugh and worth a search online. In our real life practice, however, we must be more intentional in how we explore Lotus in order to discover the safest options.

lotus pose online yoga classes

LOTUS

  • Anatomy-informed classes
  • Increase hip mobility and range of motion
  • Balance flexibility and strength
  • Skillful techniques for Lotus variations and many other hip openers
  • Moderate Vinyasa-style classes
  • Unlock your Lotus Pose
  • Learn the 4 Quadrants of the Hips
  • 8 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you

$128.00 $78.00

IS LOTUS POSE FOR YOU?

First, how can you answer this question? The answer may be easy, or it may be quite layered. If you have room for exploration, Matt not only offers these Lotus pose variations to try but also reminds you to examine the sensations in your hips, knees, and ankles while practicing. Lotus pose is a deep hip opener, so there is a lot involved. Besides the hips, the state of your knees is one of the biggest considerations when it comes to deciding whether the posture is for you. And as much as you may associate the posture with extensive flexibility and mobility, it also requires stability. Generating stability in your knees, for example, is quite important and may be more accessible than you think.  The magic exists in the finer details, so paying attention to your knees and ankles may ultimately provide the answer you’re looking for.

WATCH THE VIDEO

LOTUS POSE VARIATIONS:  IS THERE A SAFER OPTION?

KNEES AND ANKLES

Now, your body can change at any time. A definitive answer for the safest option for Lotus Pose doesn’t really exist, but it’s through the exploration of these Lotus pose variations that you can always find the answer you need at any stage of your yoga practice.  

The angle of your knees is a great point of focus. The 2 variations Matt offers in today’s video are Lotus on Your Back and Lotus Seated Upright. In either variation, the angle of your knees is a factor in determining whether or not you will find the full posture. The more “closed” you are at the knee joint, the more stable your knees, which minimizes the chances of injury. Once you are in Lotus, a respectable amount of eversion of the ankles is imperative to reduce the pressure that may build from inversion—which is also required.

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 JOINT

This deep hip opener requires great attention to detail and a tremendous amount of preparation. Part and parcel of this preparation are patience and focus. From an anatomical point of view, you may tend to focus on the external rotators of the hip. This is not wrong, because the shape of the posture requires that they perform efficiently to open the hip. What is also vital, however, is preparing in a way that honors the integrity of the hip as a whole. If you’ve practiced with Matt before, you’ll be familiar with what he calls “the 4 quadrants of the hips.” To delve into this concept, I highly recommend the Hips & Hamstrings immersion. Loosely defined, the 4 quadrants include the adductors, abductors, hamstrings, and hip flexors & quadriceps. Activating these muscle groups helps to exhaust the muscular system until they are ready to stretch, lengthen, and open.

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

LOTUS ON YOUR BACK VS. LOTUS SEATED UPRIGHT

Matt offers Lotus on Your Back as the safer option when comparing it directly to Lotus Seated Upright. In the video, Matt talks about the risk of straining the knees in the upright variation. Sometimes the use of props may minimize this risk, but again, it’s about exploring what works for you. There may be less risk on your back. In the video, Matt’s entry to Lotus on his back shows that in this variation, you have more time and room to consider the sensations in your knees, particularly the second leg. The floor under your legs is out of the equation, so you can roll to the side, and you can play with how much you press the first knee away from your body to see if it is accessible for you to place the second leg on top. This doesn’t mean that the variation is easy, but it does offer more room to play.

NAVIGATING THIS DEEP HIP OPENER

Attention to your body is paramount in this sophisticated posture. In both Lotus Pose variations, the hips are flexing and abducting while in external rotation, the knees are in flexion, and the feet are in plantar flexion. Add to this the key action of some eversion of the ankles, and the pose can be quite complicated to navigate.

Jack’s pursuit of the posture in the Three’s Company episode is hysterical, but definitely not the model to follow. Forcing ourselves into postures can only lead to unwanted outcomes like injuries. In the full class, Matt reminds us about what yoga truly is by saying, “Postures are something we can utilize in order to pursue the practice of yoga: the practice of self-inquiry and self awareness.”

Register for Matt’s March 2023 Immersion Lotus to safely navigate this beautiful and elaborate posture.

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: Hips & Hamstrings Immersion

Yoga for Core and Breathwork

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 $98.00

Continue Learning

Half Lotus Explorations

Half Lotus Explorations

Half Lotus Explorations Articulations for Your Hips, Knees, and Ankleship mobilityHALF LOTUS POSE EXPLORATIONS Lotus Pose may become accessible at different phases of your practice, but it might not ever become attainable. Half Lotus Pose and variations are a great...

read more
Fire Log Pose

Fire Log Pose

Fire Log Pose 3 Actions for Increased Hip MobilityagnistambhasanaFIRE LOG POSE There’s such a joyous feeling when you’re unwrapping a gift and caught up in the anticipation of finding out what’s inside. This can be similar to the process of exploring a specific yoga...

read more
Lotus Pose Variations

Lotus Pose Variations

Lotus Pose Variations Is There a Safer Option?padmasanaLOTUS POSE VARIATIONS One of my favorite episodes of Three’s Company is when John Ritter’s character (Jack) laughs at Joyce Dewitt ( Janet) and Suzanne Somers (Chrissy) when they are doing Lotus Pose during a yoga...

read more
Pigeon Leg Lifts

Pigeon Leg Lifts

Pigeon Leg Lifts Ignite Your Core-Hip Connectionpigeon drillPIGEON LEG LIFTS Pigeon Leg Lifts are the perfect example of how you can flip a common yoga posture on its head. You may have explored several variations of Pigeon Pose, but this out-of-the-ordinary...

read more
Rectus Abdominis Handstand Drill

Rectus Abdominis Handstand Drill

Rectus AbdominisHandstand Drill The Key Component for ControlabdominalsRECTUS ABDOMINIS HANDSTAND DRILL This rectus abdominis handstand drill takes the fear out of inversions. That may be a bold statement to make, but it’s true. If you don’t have prior experience...

read more
Strengthen Your Diaphragm

Strengthen Your Diaphragm

Strengthen Your Diaphragm Resistance-Band Breath TechniquebreatheSTRENGTHEN YOUR DIAPHRAGM Strengthening your diaphragm. Is that a thing? It absolutely is, just like any other muscle you develop and strengthen in your body. The diaphragm is arguably one of the most...

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.

Learn To Fly In Side Crow

Learn to Fly in Side Crow

Get to the Core with 3 Variations

ARM BALANCE

LEARN 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 than going through the motions of different variations. If you’ve been practicing with Matt, then you know that he teaches and applies very specific techniques within a posture and/or its variations; these techniques show you how to intellectually approach the execution of a yoga posture. The 3 variations you’ll see in today’s video will show you how to properly activate the muscles (obliques, abductor group, adductors, and hip flexors) in order to tap into the potential that awaits you.

Yoga for Core and Breathwork

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 $98.00

THE 2 MAIN ACTIONS

The clips from today’s video are taken from the Anatomy of Arm Balances immersion. In the full class, Matt invites you to step back from balancing in the posture so you can actually connect with your core muscles. How is this done? It’s the positioning of the arm that’s furthest away from your body that allows the core connection to take place. You’re left with no choice but to utilize the obliques to gain height. Action #1 then is to hike the top hip up towards the same-side shoulder (obliques and gluteus medius activation). Action #2 requires the activation of the hip flexors. Here, you’re pulling your knees towards your chest while energetically pulling your bottom knee (if it’s the right) towards your right shoulder. This common thread runs through all 3 variations in some form. Let’s examine the techniques involved.

WATCH THE VIDEO

LEARN TO FLY IN SIDE CROW: GET TO THE CORE WITH 3 VARIATIONS

SIDE CROW: NO PROPS

Starting with this variation provides a nice baseline for you to see where you may need to place more emphasis. You’ll see how wide the distance is between Matt’s hands. Spreading your hands far apart forces you to lift the hips up as high as possible, which turns on the upper obliques. Dropping the hips (which is common) significantly minimizes your use of the obliques. These 2 main actions, along with leaning more forward and of course gripping your fingers into the ground, are the keys. If you are challenged anywhere along the chain of events, dial it back and work on the sensations of the activations (e.g., hands wide while lifting and lowering the hips with a contraction in the obliques). Still unsure what to feel? Have a look at the variations with props.

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

SIDE CROW WITH A STRAP

This Side Crow variation with a strap is a great option to explore if you require more awareness of the upper obliques. This particular variation also places weight on the activation of the tensor fasciae latae (TFL). The TFL is both a hip flexor and internal rotator. The internal rotation helps to fire up the abductors of the bottom leg. Doing this creates more stability and provides greater access to the posture. Adding a strap doesn’t make it easier, but what you will receive is feedback. Pressing into the strap is like pressing into the guiding hand of a yoga teacher. You won’t be able to ignore the sensations here, I promise you. The abductor muscles will speak to you, and it will be quite the conversation!

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

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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!

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

SIDE CROW WITH A BLOCK

Lastly, Matt demonstrates Side Crow with a block. Placing a yoga block between your thighs or shins helps you to squeeze everything into the center. Here you’ll feel the adductors while you try to hold the block in place. This option is closer to the first variation as regards shape, so it’s a great one to incorporate into your practice to encourage the 2 main actions with your legs hugged in towards one another.

EXPLORE AND INTEGRATE

In conclusion, unlearning some of the habits you’ve patterned that don’t require you to focus on just how strong can become in Side Crow will pay off in the long run. When the effort is appropriate, it is what drives you forward—as Matt always teaches, “explore and integrate.” Thinking about the possibilities available to you is actually pretty exciting. When you focus on building strength, you can learn to fly in Side Crow. After strength, weightlessness and lightness in the posture follow. A challenging arm balance like Side Crow will then emanate more ease than effort.

Register for Matt’s February immersion, Breath of Fire. This immersion will go deeper into how you can access your core muscles in order to progress in the awareness of your body and your practice.

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: Anatomy Of Arm Balances

Yoga for Core and Breathwork

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 $98.00

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Build Strength & Endurance

Build Strength and Endurance

Infuse Calisthenics Into Your Yoga Practice

resilience

STRENGTH 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 various skills. First of all, movements associated with “basic” calisthenic exercises are already woven in many ways into asana practices such as Vinyasa and Ashtanga styles of yoga. What we need to understand, however, is that alongside the more traditional approaches, there are creative and innovative ways of incorporating calisthenics into our physical practice. Ultimately, what we are building over time is strength and endurance.

Matt breaks down exactly how to do this in the clips that you’ll see in today’s video, from his current MOVE Immersion. What is the reason for wanting to increase strength and endurance? Well, key components of overall health include both. If you consistently practice calisthenic exercises and/or incorporate them into your yoga practice, it’s inevitable that you’ll develop increased strength and endurance both physically and mentally.  

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

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WHAT ARE CALISTHENICS?

When you hear the term calisthenics, I wouldn’t be surprised if what comes to mind are some seriously strong folks doing pull-ups, chin-ups, a rude amount of push-ups or some “crazy” complicated movements requiring what may appears to be an obscene amount of coordination. You wouldn’t be wrong. The idea of incorporating calisthenics into your movement practice can be quite intimidating. The good news is that there are entry points, and they may be more accessible than you think.

Essentially, calisthenics are defined as a form of exercise where you’re using your own body weight for resistance. Exercises often associated with calisthenics are pull-ups, chin-ups, squats, lunges, planks, and push-ups, to name a few. How many times have you done chaturanga “yoga push-ups” in your practice?  How many times have you moved in and out of Malasana? Runner’s Lunge? Can you see the crossover? There is a great deal of benefit both physically and mentally. Let’s have a look.

WATCH THE VIDEO

BUILD STRENGTH AND ENDURANCE: INFUSE CALISTHENICS INTO YOUR YOGA PRACTICE

PHYSICAL STRENGTH & ENDURANCE

Without a doubt, calisthenics are going to help you to build a solid and strong foundation. Incorporating them into your asana practice means that your approach on your mat will be an intense one. To acquire the benefits of muscle  strength and/or cardiovascular endurance, there must be repetition and vigor in your output of each drill or exercise, with minimal rest in between.  

Although calisthenics have an impact on all muscle fibers, they are said to primarily work the slow-twitch fibers (type 1 fibers). These muscle fibers are associated with endurance. Because exercises like push-ups, lunges, and squats typically involve repetition, you can see how they are easily incorporated in the context of an asana practice. The physical demand and strain on your muscle tissues creates the stimulus for them to break down and therefore adapt and ultimately grow. In your yoga practice, the capacity at which you are working does not equate to muscular hypertrophy but to a remarkable amount of strength and integrity in your body.

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GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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MENTAL STRENGTH & ENDURANCE

The attention to skill and technique requires a great deal of focus and concentration. Depending on the level of coordination and difficulty involved in a particular exercise, you’re also building resilience and mental toughness. The drive to complete and “push through” various calisthenic exercises means that you’re also fueling yourself with confidence. You’re actually proving to yourself that you can confront the opposition in your mind that may be telling you that you can’t possibly go any further. As long as you are free from injury and pain, taking action and pushing through is what actually allows you to experience benefits like increased focus, confidence, and tenacity. The resilience you build on your mat will ultimately lead to the same type of resilience in other areas of your life.

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

FIVE WAYS TO INFUSE CALISTHENICS INTO YOUR YOGA PRACTICE

In today’s video, Matt outlines 5 ways to infuse calisthenics into your yoga practice. He includes both simplified and more complex options.  

First, Chaturanga Dandasana is great for strengthening your core, chest, triceps, shoulders, and the muscles in your lower body. In the clip, Matt demonstrates the transition from Downward-Facing Dog to Plank (on knees or on toes), then he doubles the Chaturanga before coming all the way down to the ground. This may be a “simpler” way to increase intensity and muscle strength, but if you are not used to using this transition, it will take some time to feel stronger and more confident in your execution.

Second, Matt demonstrates a Boat Pose to Chaturanga transition. He breaks this one down into stages in which you can slowly build your way up to a full jump back into Chaturanga. This exercise will undoubtedly challenge your cardiovascular system and build more heat in your body. It also requires more coordination and timing as you progress into the jump back.

Third are the Adductor Slides With Socks and Blocks. This one is particularly innovative: Not only do you get the cardiovascular benefit, but you also build strength in your adductors (a muscle group that can often be neglected). In the full class from which this clip is extracted, Matt repeats the drill with a timer. He encourages you to perform it quickly while paying attention to very precise articulations in the hips and feet.

The fourth calisthenic exercise involves Plank—you might call this one a Side Plank (Vasisthasana) Crunch. Here, the focus is on strengthening your oblique muscles. It requires a great deal of muscle strength to balance while holding up your body weight and performing the “crunch” in the side body with control. This exercise definitely creates fire in the body! You will feel the elevation of your heart rate. 

Lastly, Matt demonstrates another Plank variation. This one might be referred to as Side Plank (Vasisthasana) With Adductor Leg Lift. In this exercise, you are again strengthening your oblique muscles but adding in the strengthening of your adductor muscles. If you’re looking for a challenge, THIS—IS—THE—ONE! Again, the movements may appear to be quite innocent, but there is always more than meets the eye.

TRANSFORM YOUR PRACTICE

You can see that the intricacy of all of these exercises requires mindfulness, focus, and physical intensity on your part.

When you watch the video, you’ll see how Matt specifically outlines the techniques for each drill in order for you to gain the maximum benefit. This is important because what might appear to be a minor change in body positioning (e.g., the articulation of the feet as they move in and out in the Adductor Slides) can have a drastic impact on the experience within the exercises and the actual muscle groups you’re affecting.

All of the clips are from Matt’s MOVE Immersion. In each and every class, there are so many ways that Matt teaches how to incorporate calisthenics, for strength and endurance, into your yoga practice.   

If you want to practice with more strength and grace, then this is definitely the immersion to sign up for.

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

Continue Learning

Half Lotus Explorations

Half Lotus Explorations

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read more
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read more
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read more
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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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