by Trisha Curling | Dec 1, 2022 | Main Page Display
Spinal Freedom in Revolved Low Lunge
5-Part Twist Technique
REVOLVED LOW LUNGE TECHNIQUE
You’re going to multiply the benefits of twisting postures with this 5-part twist technique. There are already benefits you may knowingly and/or unknowingly receive from incorporating twist postures into your asana practice, but this is going to take it to a new level. This technique is going to show you how you can strengthen your body and be more intentional about how you execute twist postures. In today’s video, Matt breaks down this technique in Revolved Low Lunge. The technique can be applied to other twisting postures in your yoga practice, but Revolved Low Lunge is a great way to explore the technique with a solid base.
THE BENEFITS OF TWIST POSTURES
So, what are some of the benefits of twist postures? At the most basic level, there’s nothing like the “feel good” sensation they provide. Twist postures are often a nice go-to when you are experiencing tension in your back. It’s almost an intuitive response of the body to twist when we want to “get the kinks out,” so to speak. Twists also play a role in increased circulation and mobility. “Twists do affect our mobility (movement of organs in relation to each other) and our motility (movement within an organ),” which also promotes increased circulation. This is not to say that no other factors are involved, but there is a contribution. Twists are an important part of creating a more balanced asana practice.
Kaminoff, Leslie & Matthews, Amy. Yoga Anatomy, Human Kinetics, Champaign, IL 2012
WATCH THE VIDEO
SPINAL FREEDOM: 5-PART TWIST TECHNIQUE
SPINAL HEALTH & FREEDOM
“The spine is literally the ‘core’ of the body. It is the deepest, most centrally located structure.” David Keil, in Functional Anatomy of Yoga, goes on to explain that there is a variety of structures in the body that are directly and indirectly attached to the spine. This delineates the importance and weight that the spine carries in your body.
In order to experience “spinal freedom,” you must have a level of both strength and fluidity in the spine. Your experience on your yoga mat always depends on your intention regarding a particular pose and/or practice. It also depends on what you know about your body. In regard to twists and the 5-part technique he utilizes in Revolved Low Lunge, Matt talks about this approach to the technique. You’ll see in the video (and read in the breakdown) that there are several muscle activations that take place. These activations can be executed to suit your body’s individual needs. Matt details that if you are hypermobile, which he talks about in the full video from which today’s clip is extracted (see below), it may be more appropriate to hold onto each activation as you continue up the ladder of steps. This will help to create more stability. If the opposite is true, then you may perform the activations one at a time, because implementing the activations one at a time helps create more movement. Whether your intention is to stabilize or to create more movement, both are necessary in order to maintain spinal health.
Keil, David. Functional Anatomy of Yoga: A Guide to Practitioners and Teachers, Lotus Publishing, Chichester, England. 2014
MOVEMENTS OF THE SPINE
Within this twist technique, there is so much more than rotation in order to increase your body’s potential. The technique, demonstrated in Revolved Low Lunge, shows you how to create movement with the strength of the rotators of the spine and the abdominal muscles. Instead of relying on a more passive execution, using the strength and push of the rear deltoids and triceps to deepen the twist, this technique provides an opportunity to create more strength and integrity so as to support spinal stability and freedom of movement. You’ll see in Matt’s demonstration that multiple movements of the spine are implemented in order to fulfill the technique. You’ll also see a degree of axial extension (lifting and lengthening in order to activate the transversus abdominis); spinal flexion (to initiate the twist); a degree of lateral flexion on each side of the body; and lastly, spinal extension in order to create the backbend within the twist. Exploring all of these movements of the spine supports the ambition to create stability, strength, flexibility, and mobility. Let’s break down the steps of this technique in Revolved Low Lunge.
5-PART TWIST TECHNIQUE
In truth, the technique can probably be broken down into 4 parts, but there’s no getting stronger or going deeper in any yoga posture without setting a foundation and becoming more aware of your breath within each step.
In the video, Matt goes through the steps multiple times to offer a focus on the technique itself, the muscle activations taking place, and the breath-pairing alongside the technique.
Steps in Revolved Low Lunge
(Left foot forward)
- Set the foundation—pull your knees together and pull your belly up
- Round the upper back and twist
- Side bend up to the sky (left waistline shortens)
- *Pause and wait, breath in, then side bend back towards the thigh (close the gap—right waistline shortens)
- Backbend (with option to open the arms)
Breath-Pairing Steps
- Take a breath in and pull the belly in and up as in Cobra; as you exhale, round the upper back and initiate the twist
- Inhale, side bend the left ribs up to the sky (you can also hold the side bend for some of the twist)
- Inhale in the side bend; on the exhale, the right-side body gets short, so side bend towards the ground
- Inhale backbend
- Twist more on the exhale
REQUIRE MORE FROM YOUR TWISTS
Approaching twists in this way offers you the opportunity to be in more control of your body, both on the mat and in your everyday functional movement and activities. Moving in this way creates more confidence. It may be more challenging to ask more from your body, but the payoff is extraordinary. Not only will you experience a deeper twist, but the sensations you are left with also reveal the strength and integrity you are creating in your body. The advantage of exploring this twist technique in Revolved Low Lunge is that you can remain closer to the ground, which removes the added balance element. You can safely delve into the technique and then later apply it to more complex twisting postures. Take the opportunity to dive deeper into the possibility of twists in Matt’s December 2022 immersion, Twists & Folds.
See you on the mat!
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Video Extracted From: Spinal Awakening
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by Trisha Curling | Nov 17, 2022 | Main Page Display
King Pigeon Variations
Full Body Awareness for Your Shoulders
KING PIGEON
If you’ve practiced with Matt before, you’ll be aware of the domino effect or the ripple effect of how a yoga posture unfolds. Matt brilliantly breaks down every pose with care and intricate detail. This helps you not only to understand a pose intellectually but also to physically feel this unfolding take place in your body; it’s like the satisfaction you feel when you hear the snap of the correct puzzle piece connecting into the right place. King Pigeon is a perfect example of this unfolding. One action intimately informs the next.
SHOULDER ACTIONS
At first glance, it appears that a great deal of shoulder flexion is required for King Pigeon Pose. That’s not false, but there is more to that than meets the eye. The setup of King Pigeon additionally requires shoulder extension, elevation, a balance between internal and external rotation, and retraction of the scapulae. In other words, it can appear and/or even feel quite complex because there are a lot of muscle engagements and contracting actions taking place. More specifically, it’s how these actions are carried out.
If you’re not familiar with how Matt teaches Downward-Facing Dog, you should check out my previous article, Downward-Facing Dog Shoulder Alignment. There are parallels that are extremely helpful. Once you are in King Pigeon, the key to safer alignment is the elevation of the shoulders and then the pulling of the armpits back (hollowing of the armpits). These 2 actions take place in Downward-Facing Dog to help minimize the possibility of shoulder impingement. In King Pigeon, these actions will also help to create greater shoulder mobility while reducing the potential for pain in the front of the shoulders and in the upper trapezius.
WATCH THE VIDEO
KING PIGEON: FULL BODY AWARENESS FOR YOUR SHOULDERS
MORE THAN THE SHOULDERS
In order to diminish potential strain or pain in the shoulders, there are other actions and muscle activations that also hold great importance. Understanding the rest of the posture will help you find more ease in your execution. For example, creating a more robust backbend (spinal extension) will help reduce the amount of pressure in the shoulders. This will of course require the activation and then stretching/opening of the chest.
One of the most valuable actions is actually the pressing forward of the inner elbow. This is the catalyst for the external rotation that brings the arms up into flexion. When the arms are here, the armpits lift and pull back, through which, with awareness and intention, you can actively create scapular retraction (activation of the rhomboids, upper and middle trapezius, and rear deltoid muscles). Let’s look at the ripple effect.
KING PIGEON WITH A YOGA STRAP
(Right leg in front)
- Come into Pigeon Pose. A block underneath the right-side buttock is a great reminder and support to keep the hips more leveled. You can still stabilize and be intentional about activating the glute muscles.
- Loop a strap around your foot.
- Grab the strap with your left hand (palm facing up).
- Turn your chest towards your foot.
- Do a side bend by sending the right ribs forward.
- Use hamstrings to pull your foot closer.
- Pull your elbow in.
- Rotate the arm so it is externally rotated.
- Elbow comes up.
- Once the elbow is by your face, you can close/turn the pelvis.
- Lift your hips up.
- Grab the strap with other hand.
It’s almost like a checklist—once you have completed one action, you will see how the others intuitively get checked off and naturally fall into place; in other words, once you maintain the side bend and pull your foot closer, your elbow will naturally pull in closer to your body.
KING PIGEON WITHOUT A STRAP
(Left leg forward)
This variation will require deeper spinal extension and more shoulder mobility. Following Matt’s Chromatic formula—the layering of actions—helps you to move towards the reality of achieving the posture. In the video, you’ll see directly how with each step taken, the body reacts.
Here are the steps:
- With a block under the left buttock, come into Pigeon Pose.
- Turn towards your right foot to grab hold with the right hand (palm facing up with foot flexed and toes turned away from your midline).
- Turn the chest and lift the hips up.
- The elbow now comes in close to the body.
- Rotate the arm into external rotation.
- The chest goes forward significantly.
- Other hand also comes around to grab the foot.
King Pigeon is not a posture to jump into! It demands awareness, patience, and understanding. Full-body awareness is the key to unlocking access to this posture.
There is still time to join in on the Shoulder Mobility immersion. Practicing these classes will help close the gap, in more advanced postures like King Pigeon, between what can seem like overwhelm and a deeper understanding of your own body in these postures.
See you on the mat!
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Video Extracted From: Shoulder Revelation
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by matt | Oct 13, 2021 | Main Page Display
HEALTHY HAMSTRINGS
FACILITATED STRETCH TECHNIQUE
Hip And Hamstring Flexibility
Why Is Hip Mobility Important?
Tight hamstrings are a common complaint. This may be because it’s one of the most noticeable things to show up in our yoga practice and in our daily lives. How many times have you heard someone say, “I can’t even touch my toes anymore!” Or maybe you have said this yourself. Now, touching our toes does not define our worth; the awareness of this limitation and tension in this area of the body simply provides opportunities for us to investigate. Too often, this investigation leads to repeatedly stretching the area in order to lengthen and hopefully release the tightness. However, continuously stretching hamstrings will not likely provide us with the flexibility we desire and may actually cause further tension, pain, or injury to hamstrings and other areas in our bodies. In order to increase flexibility while maintaining the health of the muscles, we must incorporate a technique called facilitated stretching.
WHAT EXACTLY IS MUSCLE TIGHTNESS?
First, let’s discuss why muscles become tight. Muscle tightness results from an increase in tension through active or passive mechanisms. Passively, muscles can become shortened through postural adaptation — think sitting, or walking in high heels all day — or through injury and scarring. Actively, muscles can become shorter due to spasm or contraction. Regardless of the cause, tightness limits range of motion and may create a muscle imbalance.
Page, Phil. “Current concepts in muscle stretching for exercise and rehabilitation.” International journal of sports physical therapy vol. 7,1 (2012)
What is facilitated stretching, and how can we utilize it to increase flexibility in our hamstrings?
What Is a Facilitated Stretch?
This occurs when we activate, or contract, the same muscle(s) we are stretching. There are two types of muscle contractions — isotonic and isometric: “An isotonic contraction is a voluntary muscle contraction that causes movement … An isometric contraction is a voluntary contraction in which no movement occurs.”
Charland, Jeff & McAtee, Robert E., Facilitated Stretching Fourth Edition, 2014
The latter is the action we adopt in a facilitated stretch. Knowing this is important because it is how we maintain the health and integrity of the muscle. If we don’t engage our muscles, eventually they might lose their ability to contract. Losing this ability can lead to imbalances in our bodies; when these imbalances are significant, we can experience a decrease in range of motion. This decrease can lead to injury or chronic pain.
IMPLEMENT FACILITATED STRETCHING
How can we cultivate this in our practice?
One of the best ways to incorporate facilitated stretching into our practice is to go slowly and to utilize props that will support the process. In the video below, Matt demonstrates the use of a facilitated stretch in forward fold, using a chair. He breaks it down into 4 digestible actions.
Four Actions to Utilize Facilitated Stretch in Forward Fold
- Lean forward into the big toes.
- Press the back of the hamstrings apart.
- Move the sit bones up to the sky (will pull up on the hamstring and start to straighten the knees).
- Move the sit bones down toward the heels, but don’t move your pelvis.
STRATEGY FOR HEALTHY HAMSTRING FLEXIBILITY
You may also enjoy the original blog paired with this video, “Avoid the Yoga Butt”
Suggested Immersion: Hips and Hamstrings: 12-Class Immersion
WHAT IS PNF?
Facilitating these actions may also be referred to as proprioceptive neuromuscular facilitation (PNF).
“Multiple studies have shown that PNF stretching is superior to traditional static stretching in terms of improving active and passive range of motion. It can be used to supplement daily, static stretching and has been shown to help athletes improve performance and make speedy gains in range of motion. Not only does it increase flexibility, but it can also improve muscular strength. What’s more, PNF stretching is believed to repair the microscopic damage that typically follows a high-intensity workout.”
Wicke J, Gainey K, and Figueroa M. A comparison of self-administered proprioceptive neuromuscular facilitation to static stretching on range of motion and flexibility. Journal of Strength and Conditioning Research. 2014; 28(1): 168–172.
Sharman MJ, Cresswell AG, Riek S. Proprioceptive neuromuscular facilitation stretching: Mechanisms and clinical implications. Sports Medicine. 2006; 36(11): 929-39.
All that being said, it’s important to also consider the amount of activation we utilize. It’s recommended that we only engage roughly between 15% – 20%. We want to stay on the side of a more conservative amount of force so as not to channel too much force to the joints, thus minimizing injury.
To more fully understand this, click here for Matt’s 12-class immersion
Hips & Hamstrings, which took place in June 2021. To help you explore and uncover the strength in your own body, Matt’s new 12-class immersion, Strength, starts in October. Sign up today for lifetime access.
Written by Trish Curling
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by matt | Sep 28, 2021 | Home Page, Main Page Display
SELF ADJUSTMENT IN SIDE ANGLE POSE
ACTIVATE YOUR GLUTES FOR GREATER GAINS
SELF ADJUSTMENT IN SIDE ANGLE POSE — ACTIVATE YOUR GLUTES FOR GREATER GAINS
Glute gains! Who doesn’t want those, right? When we think about glute gains though, our minds may go directly to the aesthetic appearance, when in reality, what we really need is the health and strength of that group of muscles (gluteus minimus, medius, and maximus) in order to have functional strength, balance, and endurance. We have the ability to create this reality within our bodies by way of adjustments and focused muscle activation in our physical yoga practice.
When we think about adjustments in a yoga context, it can be quite a lengthy discussion with many layers. Receiving adjustments from our yoga teachers can be a wonderfully supportive experience, while for some, it may be the complete opposite. There may be an aversion to touch for many reasons; no matter what the reasons are, they are to be 100% respected.
The Power of Self Adjustments
Now, we happen to be in a time where so many of us are still not practicing in studios or in person with our private teachers. We are participating in virtual classes more than ever. If you weren’t utilizing self adjustments before, this unique time provides an opportunity to incorporate them. This can be a transformative addition to your physical practice, whether in the studio or at home. Self adjustments offer more than you may think they do. They can be a really great way to connect with our own bodies. When we maintain awareness of the breath and connect with the specific action in the self adjustment, we can truly transform the experience we are having on the mat.
Incorporating adjustments is more than just placing our bodies into a specific alignment. Taking gradual steps through the process helps us to feel safe, therefore helping us to progress.
3 STEPS TO TAKE BEFORE SETTING UP YOUR SELF ADJUSTMENT
- Pay attention to your breath, maintain a rhythm that sends a signal to your brain that you are safe and that you are ready to sync the next action with your breath.
- Find stability first. If you need additional support in the posture, then gather the props you may need. Utilizing blocks, a chair, and/or a wall may be just the thing that helps you to find the sensation or connection to the muscle activation.
- Go for it! Perform the self adjustment. First, find the appropriate alignment in your body and then apply the action/contraction in the muscle with your own assist.
In today’s video, we can see Matt take all of these steps for glute activation in Side Angle Pose. In his preparation for the posture, he has set himself up on a chair, making himself more stable, and then he presses the knee of the front leg out into his bicep in order to turn on the abductors and gluteus muscles. He adds the action of pressing down through the heel in the front foot to turn on the gluteus maximus. These actions completely change the experience in the posture.
WHAT ARE THE BENEFITS?
The 3 Main Benefits of Self Adjustments
- Gain a sense of awareness of where we are in space (proprioception)
- Develop muscular strength
- Gain access to increase range of motion
With better proprioception (body awareness), we have a better chance of activating our targeted muscles. In the example of Side Angle from the video, the act of pressing into the bicep provides feedback into the brain and body to activate the abductors. We can understand the sensation of this activation so much more. This feedback shows us how to come back to this activation with more confidence whenever we revisit this posture in our practice. The act of that isometric contraction in the targeted muscles builds integrity and strength in the muscles and surrounding tissues. With more strength, we find an opportunity to increase more active range of motion. With better active range of motion, we in turn unleash our access to new postures. We can truly see that self adjustments provide so much more than stacking bones and joints. We are changing our experience on the mat and in our bodies as a whole.
If you want to develop more strength in your yoga practice, check out Matt’s October 2021 Immersion, titled “Strength“
If you’re ready to unleash your true potential and develop greater strength in your yoga practice, then Matt’s new Immersion Strength for the month of October is perfect for you.
In this immersion, you will gain access to:
- 12 Classes: Each class targets a specific muscle group
- Strengthen your core, back, hips, shoulders, wrists, ankles, legs, and arms
- Learn creative ways to strength train within the context of a yoga practice.
- Increase mobility by balancing your strength with oppositional muscle groups
- Joyful accountability to reach your practice goals.
~Written and Edited by Trish Curling
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by matt giordano | Apr 29, 2021 | Guest Posts
Yoga is an ancient practice that historians attribute to Indus Valley civilization. Regardless of its origins, it’s becoming increasingly popular today. It’s not only a retreat from our chaotic lifestyles, but also brings with it many great health benefits. This blog post will highlight some of the ways in which Yoga can transform your life.
Weight Loss
Obesity is one of the biggest concerns in the United States as we find more and more people falling victim to it. Apart from damaging your body image, obesity is also responsible for many serious health issues. While there are many diet plans and workout routines that claim to help you lose weight, yoga’s ability to do so is often underestimated. Research shows that yoga can facilitate weight loss by making you a more mindful eater. This automatically translates into better control of certain cravings which can also help you achieve the calorie deficit you’ve been looking for.
Fitness
Yoga can help you lose weight and keep it from coming back. In other words, this spiritual art of stretching relaxes your mind and body and can help tone your muscles. According to research, young adults who engaged in yoga for at least 30 minutes every week for four years experienced slower weight gain than those who didn’t.
The same research also reveals that yoga practitioners have balanced lower body mass indexes (BMIs) . Researchers carefully studied a small group of sedentary individuals who had never engaged in yoga or any similar practices before. These participants then practiced yoga at least twice a week for around 3 hours, and the results showed a significant improvement in their fitness and strength levels.
Cardiovascular Health
Apart from keeping you in shape, there are many purported health benefits as well of yoga. Studies show that elevated mind and body connection can help lower blood pressure and restore “baroreceptor sensitivity.” Stats also suggest that people who practice yoga regularly are able to maintain better lipid profiles and overall heart health.
It’s because of these benefits that many doctors have start including yoga in their cardiac rehabilitation programs.
Reach out to TheYogiMatt for best advice and yoga practices.
Matt Giordano, TheYogiMatt, is a world renowned yoga teacher, and the creator & founder of the global school called Chromatic Yoga. He is most known for his skillful ability to guide students into postures to awaken their full potential. Matt provides top level teacher trainings in both the 200 and 300 Hour formats. Visit www.theyogimatt.com to learn more about online classes, immersions and teacher trainings.
![yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']](https://www.theyogimatt.com/wp-content/uploads/2021/10/Archna-Mohan-chromatic-5.jpg "Archna Mohan chromatic")
