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Redefine Chaturanga

by Trisha Curling | Apr 17, 2025 | Main Page Display

Redefine Chaturanga

ALIGNMENT

REDEFINE 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 shoulders. But is that the only way? Not necessarily. If we’re open to exploring new pathways, we may discover a version of Chaturanga that supports greater mobility, less strain, and more potential. In today’s blog, we look at how widening the hand placement—when done with precision—can enhance movement at the scapulocostal joint and reduce stress on the more vulnerable glenohumeral joint (the shoulder joint as most of us know it). It’s not about what’s “right or wrong,” but about becoming curious enough to explore alternatives that serve our structure. When we bring awareness to these nuances, we don’t just perform Chaturanga—we evolve it.

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SHOULDER RISKS

When discussing shoulder health, particularly in postures like Chaturanga, Matt reminds us that risk doesn’t mean avoidance—it means awareness. The glenohumeral joint, the most mobile joint in the body, is highly vulnerable in both high-impact sports and repetitive yoga transitions. In sports, we often hear of dislocations from falling with an outstretched arm. In yoga, we put a significant load on this joint in poses like Chaturanga, Wild Thing, and Full Wheel. That’s not a reason to fear these postures—but rather an opportunity to get smarter about how we move. By strengthening the rotator cuff muscles and increasing body awareness, we make the joint more responsive and supported, even under pressure. This is the heart of the yoga practice: not bypassing challenges, but meeting it with clarity. When we redefine Chaturanga, we reduce joint stress not by doing less, but by doing it better—with strength, technique, and thoughtful engagement.

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REDEFINE CHATURANGA: INCREASE AWARENESS, STRENGTH & TECHNIQUE

NON-DOGMATIC APPROACH

Let’s set aside, just for a moment, the spiritual symbolism and tradition tied to Chaturanga and focus purely on the physical mechanics. When we remove the labels of right and wrong, we open the door to deeper inquiry—what are the joints doing, and how is the body responding? In the full class Matt discusses how, the body doesn’t recognize the name “Chaturanga”—it recognizes movement patterns, muscle activation, and joint load. In its most natural form, Chaturanga is simply a push-up, a movement the body inherently understands. By approaching it from a place of curiosity rather than correction, we become more attuned to what the body actually needs in that moment. This perspective allows us to refine our technique, increase our strength, and reduce unnecessary strain—while still honoring the spirit of the practice. When we release rigidity, we make space for a more intelligent and empowered experience on the mat.

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CHATURANGA VARIATIONS

In the video, Matt peels back the layers to help us redefine Chaturanga, offering accessible variations that reintroduce the body to new, more functional patterns. He begins with two supported options using a bolster and yoga blocks—tools that reduce the demand for strength so we can place greater attention on alignment and shoulder mechanics. As we descend, the shoulder blades move from protraction to retraction, a subtle but essential shift. With wide hands and a gentle outward rotation (thumbs aligning with the outer shoulders), Matt encourages more natural scapular movement and improved external rotation of the arms. The bolster under the belly offers support, allowing us to focus without collapsing. In classic Chromatic approach, Matt also teaches by contrast—first demonstrating the shoulder action incorrectly, then guiding us to correct it. This back-and-forth helps encode the movement into our system. Eventually, these variations build toward a stronger, integrated full Chaturanga—one rooted in conscious movement and intelligent strength.

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RETHINK & REFORM

Chaturanga, when stripped of assumptions and approached with curiosity, becomes more than a transition—it becomes a tool for self-discovery. Whether supported by props or engaged in the full variation, Chaturanga becomes a pose of choice—not just a challenge. Matt’s layered breakdown shows us how to simplify without losing depth, using variations to build proprioception, strength, and alignment. Reform happens not when we perfect the shape, but when we understand the body behind the movement. With thoughtful adjustments and conscious practice, Chaturanga shifts from something we push through to something we move with. The invitation is simple: stay curious, stay engaged, and keep evolving.

Let this mindset guide your practice as you explore “Aligned Vinyasa,” Matt’s upcoming online immersion in May 2025.

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Video Extracted From: Revelation Immersion

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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

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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...

Tight Hips

Tight HipsHIP MOBILITYTIGHT HIPS When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the...

Retraction Of The Scapula

Retraction Of The ScapulaSHOULDER ACTIONSRETRACTION OF THE SCAPULA It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and...

Conquering Compass Pose

Conquering Compass PoseSURYA YANTRASANACONQUERING COMPASS POSE Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from...

Leg Over Head Pose

Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...

Spanda In Backbends

Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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Tight Hips

by Trisha Curling | Apr 10, 2025 | Main Page Display

Tight Hips

HIP MOBILITY

TIGHT HIPS

When working to release tight hips, most people instinctively go straight for deep stretches. But one often overlooked area that holds a surprising amount of tension is the adductorS (the inner thigh muscles) that connect to the pelvis. While it’s common to try and stretch them out, Matt introduces a smarter approach: activate them while stretching (a technique known as a Facilitated Stretch). This technique brings stability to the hip joint, which in turn reduces strain elsewhere in the body. Why does that matter? Because tight hips can lead to issues in the joints above or below—most notably, the knees and the lower back. If the hip doesn’t move as it should, the knee or spine may compensate by moving too much. This extra movement increases friction, and friction often leads to pain. So to protect the knees and lower back, we don’t just stretch the hips, we strengthen and activate as we open them.

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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!

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WHERE WE FIND THE PAIN

The body is a chain of interconnected parts, and pain doesn’t always show up where the problem begins. With tight hips, discomfort often surfaces in neighboring areas—the knees or the lower back—because they’re forced to do extra work. Matt teaches that when the hips lack mobility, the joints above and below take on the burden, resulting in excessive movement. That movement increases friction, and over time, friction is what creates pain. The lower back may start to compensate with excessive arching or twisting, while the knees may absorb force that should have been dispersed by the hips. By addressing the root of the restriction, unlocking and stabilizing the hips—we can reduce unnecessary motion in these vulnerable areas. The key is understanding that pain doesn’t always mean injury where it hurts. Instead, it often signals compensation patterns that stem from unresolved tension elsewhere. The journey toward ease begins where we’re stuck, not necessarily where we’re sore.

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TIGHT HIPS: 5 POSTURES TO UNLOCK, UNLEASH & RELEASE

ACTIVATION OF MUSCLES

To create real, sustainable mobility, especially when working with tight hips—passive stretching alone often isn’t enough. Instead, activating the muscles while they are being stretched can lead to far greater flexibility and control. This approach taps into the body’s neuromuscular system, specifically the Golgi tendon organ (GTO)—a sensory receptor located where muscle meets tendon. The GTO monitors tension in the muscle and sends signals to the brain about the level of strain. When we actively contract a muscle during a stretch, the GTO responds by telling the brain that the muscle is under control and not at risk. In turn, the brain allows the muscle to release more deeply, giving us a wider, safer range of motion. This type of muscle activation not only improves flexibility but also teaches the body how to maintain strength and support through a greater range—making it ideal for addressing tight hips with both precision and purpose.

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TARGET THE ADDUCTORS

In today’s video, Matt shares five powerful postures to release tight hips by targeting the often-overlooked adductors—the inner thigh muscles essential for both stability and mobility. Across Lizard Pose, Warrior II, Side Angle, Skandasana, and a posture between Upavistha Konasana and Samakonasana, the unifying action is isometrically drawing the legs toward each other. Each pose, however, includes one signature cue to unlock the deepest benefit. In Lizard, hugging the front knee into the shoulder and pushing the front heel down helps to heighten the hips—a sign of proper activation. In Warrior II, Matt cues a subtle sit-back before pulling the feet in, which softens the inner thighs. Side Angle adds knee-to-arm pressure for more adductor engagement. In Skandasana, dorsiflexing the foot and dragging the heel inward (as if towards the midline) lights up the inner thigh. In the final pose, Matt emphasizes tipping the pelvis forward before hitting our full stretch, so activation leads the way.

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FROM TECHNIQUE TO FREEDOM

When working with tight hips, it’s easy to assume that stretching alone will bring relief—but as we’ve explored in Matt’s teachings, it’s the intentional techniques that truly create change. From targeting the adductors to activating muscles during stretching, these methods help develop strength, control, and lasting mobility. Overtime, as these techniques become ingrained in our movement patterns, we no longer need to focus on every micro-adjustment. Instead, we begin to move with greater ease and confidence, even in postures that once felt out of reach. The result is a genuine sense of freedom in the body—not just more flexibility, but a deeper understanding of how to move well. If you’re ready to explore this approach further, Matt’s May online immersion, Aligned Vinyasa, offers 10 guided classes designed to build this connection between technique and flow, helping you move smarter, safer, and more freely in every practice.

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Video Extracted From: Revelation Immersion

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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
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20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

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Redefine Chaturanga

Tight Hips

Retraction Of The Scapula

Conquering Compass Pose

Leg Over Head Pose

Spanda In Backbends

All Videos

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Retraction Of The Scapula

by Trisha Curling | Apr 3, 2025 | Main Page Display

Retraction Of The Scapula

SHOULDER ACTIONS

RETRACTION OF THE SCAPULA

It may appear that scapular retraction holds less weight in finding deeper backbends, but this action can be quite significant in what we experience when it comes to strength, stability, and spaciousness in heart opening postures. “Scapular retraction activates the rhomboids and middle trapezius muscles, helping to stabilize the shoulder girdle and protect the neck and upper spine” (Long, 2010, The Key Muscles of Yoga). In today’s blog, we’ll explore how Matt’s Chromatic approach breaks down scapular retraction across three postures. Wild Thing, Upward Facing Dog, and Camel Pose highlight exactly how we can access these backbends more fully. It’s not only how we review retraction of the scapula, there’s also a hidden action that deepens the strength and stability of these postures.

Matt’s teaching always goes beyond the “how”, but also informs us of the “why” these actions are so imperative.

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Expect a Cardiovascular Workout
The Dance Between Strength and Flexibility, Alignment and Movement
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Step-by-Step instruction for increased accessibility
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WALKTHROUGH WILD THING

In this walkthrough, Matt breaks down the key role that retraction of the scapula plays in achieving a strong and safe Wild Thing. Focusing on the standing arm, he explains that external rotation of the upper arm should come first, followed by a posterior tilt of the scapula. When practicing with Matt, we come to understand the importance of layering and sequencing. This sequencing allows for effective scapular retraction, keeping the shoulder head back and preventing it from punching forward. With the scapula properly retracted, the spine can rotate toward the shoulder blade, creating space for a deeper, more aligned backbend. This action not only enhances the postural precision of the pose but also recruits the rhomboid muscles, stabilizing the shoulder girdle and upper back. When we review retraction of the scapula in Wild Thing, we uncover how subtle engagement leads to both expansion and support, helping us access depth without sacrificing control or structure.

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RETRACTION OF THE SCAPULA: LEARN THROUGH 3 POSTURES

UNDERSTANDING UPWARD FACING DOG

In Matt’s breakdown of Upward Facing Dog, we review retraction of the scapula by placing the hands wide on two yoga blocks. In the full class, Matt explains how a wider hand position on the two blocks makes it easier to access scapular retraction by allowing the shoulder heads to move behind the chest. This ability to dissolve helps the shoulder blades glide down the back and draw toward one another, cultivating the foundation for strength and spaciousness in the upper body. Once the shoulders are properly retracted, Matt layers in an optional isometric internal rotation of the upper arms. This is the “secret” action that can take us to the next level of stability. However, he emphasizes that this should be subtle and only added after establishing solid retraction.

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CRITIQUE CAMEL POSE

Matt begins with Half Camel Pose, an ideal starting point to critique how scapular retraction shows up on each side of the body. By working one arm at a time, we can isolate and refine the shoulder mechanics with greater clarity and precision. The key actions are to lift the shoulder up, then back, followed by external rotation—this combination initiates proper retraction of the scapula. Once these movements become second nature and imprinted into the nervous system, we can begin layering in a subtle isometric internal rotation without losing the retraction. In Full Camel Pose, with both hands on the heels, Matt offers the option of beginning with a more neutral shoulder position. However, he cautions against moving too far into internal rotation, as this can compromise the retraction needed for effective spinal extension. When we review retraction of the scapula here, it becomes clear how essential it is for both stability and depth in heart-opening postures.

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TAKE NOTE

Take note—the body remembers. This is one of the biggest takeaways and gifts we receive when we practice with Matt. When we repeat and refine actions like retraction of the scapula, our nervous system begins to record these patterns, allowing them to become second nature. In time, we move with greater intention and less mental effort, shifting from constant correction into seamless, conscious coordination. This is where the practice evolves: we remain lifelong students of our bodies, yet we also become teachers—guiding our movement with clarity and purpose. The techniques explored in Wild Thing, Upward Facing Dog, and Camel Pose are not just drills; they’re tools for transformation, helping us lead with structure and freedom in equal measure. Want to take it further? There’s still time to explore these concepts in depth through Matt’s Spanda Online Immersion. And if you’re curious about refining your shoulder mechanics even more, don’t miss his FREE Chaturanga Online Workshop on April 5th, 2025—a perfect next step in your movement journey.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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Article by Trish Curling

Video Extracted From: Spanda Immersion

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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

TELL ME MORE!

Continue Learning

Redefine Chaturanga

Tight Hips

Retraction Of The Scapula

Conquering Compass Pose

Leg Over Head Pose

Spanda In Backbends

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

the Technique Pack: 15 yoga pose breakdowns
exclusive online course discounts
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Conquering Compass Pose

by Trisha Curling | Mar 27, 2025 | Main Page Display

Conquering Compass Pose

SURYA YANTRASANA

CONQUERING COMPASS POSE

Conquering Compass Pose isn’t about forcing your leg behind your shoulder—it’s about understanding and participating in the muscular coordination that makes the posture possible. The real power comes from engaging both the internal and external obliques on the same side of the body, creating lateral flexion (side bending) that allows the opposite side to expand and lengthen. Rather than passively falling into the shape, we use strategic contraction to unlock mobility. In Compass Pose, the lifted, lengthened side of the body isn’t just stretching—it’s actively lifting, a movement Matt describes as a coordinated effort between several muscle groups. This action doesn’t always come intuitively, so working in different planes of movement helps develop the body awareness needed to balance stability with flexibility. Through this approach, we shift from simply “achieving” the pose to exploring it with strength, control, and intention.

SPANDA

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10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Spanda: The Divine Pulse Between Expansion and Contraction
Strong and Long Held Postures with Pristine Technique
Vinyasa Flows Between Holds to Raise the Heart Rate
Expect a Cardiovascular Workout
The Dance Between Strength and Flexibility, Alignment and Movement
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!

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PRACTICE IN DIFFERENT PLANES

To better understand and access Compass Pose, Matt encourages us to practice the key actions in different planes of movement. When a posture is flipped in relation to gravity, its complexity shifts—sometimes making it easier, other times more challenging. In Compass Pose, the body is oriented with the head up and bottom down, making balance relatively manageable, but the flexibility demands, along with deep hip flexion of the lengthened leg are intense. By laterally tilting the pelvis, the lifted leg draws closer to the body, reducing strain and improving alignment. Exploring the pose in different orientations allows us to better isolate actions like lateral spinal flexion and pelvic movement. Matt begins with a more advanced variation that includes a balance challenge, activating the hip flexors in a way that builds both strength and coordination. These preparatory drills pave the way for more ease, control, and integration when approaching the full expression of Compass Pose.

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CONQUERING COMPASS POSE: A JOURNEY OF STABILITY OF OPENNESS

YOGA TOE LOCK PREPARATION

In the first variation of Utthita Hasta Padangusthasana B (Yoga Toe Lock) that Matt demonstrates, the focus is on building hip flexor strength in the lifted leg while maintaining balance. Once stability is established, he introduces the element of lateral flexion, guiding the spine into a side bend that mirrors one of the key components of Compass Pose. Although the added challenge of balancing makes this variation more complex, it offers a powerful way to develop control and precision. This posture becomes a preview of Compass Pose—not identical in shape, but similar in intention. While the lifted leg doesn’t come quite as close to the torso, the emphasis remains on the lift and length of the open side of the body. Through this drill, we begin to sense the shape and effort required in Compass Pose, laying the groundwork for a more confident and connected approach.

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JANU SIRSASANA PRACTICE

Unlike the Yoga Toe Lock variation, practicing Janu Sirsasana removes the challenge of balance and allows us to take the lengthened leg closer to the torso, essentially flipping Compass Pose onto its side. This grounded version provides more stability, making it easier to explore the key components of the posture without worrying about falling out. However, Matt reminds us that stability can also lead to passivity if we let gravity do all the work. Instead, we’re encouraged to move with intention, maintaining awareness of both compression and expansion along the sides of the body—an essential concept in conquering Compass Pose. As Matt progresses through deeper variations, he reintroduces the tilt of the pelvis, while also highlighting how we can press into the floor with the bottom arm to gain leverage and create lateral spinal flexion. This posture becomes a valuable tool for refining the strength and alignment needed for Compass Pose.

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Masterful sequencing and verbal delivery
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Transformative tools: theming, dharma talks, satsang

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THE MAIN EVENT

In the final demonstration, Matt guides us through a clear, step-by-step journey into Compass Pose, beginning with the left leg lengthened. We start by bringing the left arm inside the leg and shifting onto the right hip, then lifting the heel and hiking the leg up. The right hand grabs the foot, and we internally rotate the left leg while keeping the right shoulder hugging into the socket for support. As we increase the internal rotation of the hip and lift the right thigh, we work toward straightening the left leg, with the option to rotate the torso back and let the left hip drop.

In Chromatic teachings, we are reminded that we don’t have to reach the final shape. We may pause at step one or two, and that’s enough. The true essence of conquering Compass Pose lies in showing up with curiosity, moving with intention, and embracing each part of the journey as a place of strength, learning, and growth.

Follow this journey by registering for Matt’s current 10 class online Spanda Immersion.

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: Spanda Immersion

← See Previous Story See Next Story →

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

TELL ME MORE!

Continue Learning

Redefine Chaturanga

Tight Hips

Retraction Of The Scapula

Conquering Compass Pose

Leg Over Head Pose

Spanda In Backbends

All Videos

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

Leg Over Head Pose

by Trisha Curling | Mar 19, 2025 | Main Page Display

Leg Over Head Pose

EKA PADA SIRSASANA

LEG OVER HEAD POSE

Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as unattainable, relentlessly chasing the goal, or embracing the process while acknowledging the unknown outcome. Human nature often leads us toward the first two responses—either shutting down or overcommitting. However, a more mindful approach invites us to explore the journey with curiosity and patience. Rather than seeing the pose as something to “achieve,” we can shift our focus to the steps, techniques, and awareness that build toward it. Even if we never experience the full expression, the strength, mobility, and discipline we cultivate along the way become their own reward. In today’s video, Matt shares two key actions to help us physically and mentally reframe our approach to Leg Over Head Pose.

SPANDA

REGISTRATION NOW OPEN

10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Spanda: The Divine Pulse Between Expansion and Contraction
Strong and Long Held Postures with Pristine Technique
Vinyasa Flows Between Holds to Raise the Heart Rate
Expect a Cardiovascular Workout
The Dance Between Strength and Flexibility, Alignment and Movement
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!

✋ SIGN UP HERE

PREPARE WITH A BLOCK

A strong, mindful preparation makes all the difference when working toward deep postures like Leg Over Head Pose. Matt introduces a lizard-like variation that uses a block under the front foot to help create space and refine alignment. By adding height, the block allows for better positioning of the head and shoulder beneath the hamstring while emphasizing the importance of muscle engagement before deepening flexibility. It’s tempting to rely purely on passive stretching, but overextending the hamstrings can cause instability or strain. Instead, Matt cues us to tuck under through the buttocks of the front leg by pressing the front heel into the block. This action engages the inner thighs and stabilizes the hips, sending a signal to the nervous system that it is safe to stretch. This balance between contraction and release follows the principle of Spanda—the rhythmic pulse between effort and ease that allows the body to expand with integrity.

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LEG OVER HEAD POSE: 2 ACTIONS FOR DEEPER HIP OPENING

OUT & UP

The key to unlocking greater depth in Leg Over Head Pose lies in Matt’s two main actions: “out and up.” This refers to the widening of the sit bones and the anterior tilt of the pelvis. When leading with the left leg, the left hip moves out and then up, creating space for the torso to fold and the leg to eventually settle behind the head. This precise engagement prevents unnecessary compression and allows the movement to feel more natural. When Matt demonstrates these actions with a chair, we see how the posture shifts from a deep lunge toward something resembling Side Angle Pose, but with multiple levels of entry. The torso can remain more upright at first and gradually lower as the hamstrings, adductors, and hip flexors strengthen and release. This mindful, step-by-step approach allows us to develop the necessary mobility without forcing the shape.

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PUT IT INTO PRACTICE

Building upon these actions, Matt demonstrates the next step in a “humble warrior-like” shape, where the hips continue to move out and up while the torso drops further under the front leg. This variation further refines the balance between stability and mobility, contraction and expansion—an embodiment of Spanda. The option to place a block under the front foot remains, but the key here is to maintain enough bend in the front knee to prevent overstretching the hamstring. The intention is not just to reach the final pose, but to develop strength and awareness in each stage of the journey. By working through these layers with patience, we gradually unlock new possibilities in the body. Expansion in yoga, much like in life, doesn’t happen through force but through attuned effort and mindful progression.

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FROM PROCESS TO POTENTIAL

Progress in yoga is never about a fixed final outcome—it’s an ongoing exploration of our potential as it evolves over time. The pursuit of Leg Over Head Pose reflects this principle. If we once believed it was impossible, consistent practice may shift that perception. If we were chasing it with intensity, we might learn to slow down and refine what’s missing. Just as Spanda reminds us that movement exists in a cycle of expansion and contraction, our approach to postures should embrace both challenge and patience. The real transformation happens when we immerse ourselves in the process, rather than fixating on the destination. Whether or not we ever take the leg behind the head, the discipline, resilience, and self-awareness gained through the journey become the true measure of success. By practicing with this mindset, we expand beyond physical flexibility into a deeper understanding of ourselves.

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Spanda In Backbends

by Trisha Curling | Mar 12, 2025 | Main Page Display

Spanda In Backbends

SIDE PLANK

SPANDA IN BACKBENDS

Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive compression in the lower back. When we lengthen the space between the pubic bone and sternum, we create more even spinal extension, allowing the movement to be distributed rather than concentrated in one area. In today’s video, Matt demonstrates ways to create spinal extension to resist common patterns of spinal compression. He explores this through side plank variations, showing how precise alignment and muscular engagement can help maintain openness without strain. By working with Spanda—the pulsation between effort and ease—we learn to cultivate backbends that feel strong, spacious, and sustainable, rather than relying on passive flexibility alone.

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SPANDA MORE DEEPLY EXPLAINED

Spanda is the Sanskrit term for the natural pulsation of energy—the constant rhythm of expansion and contraction that exists in all aspects of life. It is the balance between expansion and contraction, effort and release, strength and softness. Rather than a static state, Spanda is a dynamic rhythm that allows us to move with greater awareness and responsiveness. In backbends, this concept becomes especially relevant—we expand through the front body while maintaining the necessary contraction to create support and stability. Backbends have the capacity to become either too rigid or too passive, leading to compression rather than true openness. By embracing and applying this “pulsation” of Spanda, we cultivate both strength and fluidity in our practice, allowing our movements to feel more integrated and sustainable. Understanding Spanda reminds us that every posture, breath, and transition is a dance between opposing yet complementary forces.

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SPANDA IN BACKBENDS: LEARNING THE SKILL SETS FOR EXPANSION

CONTRACT TO EXPAND IN BACKBENDS

In today’s video, Matt demonstrates how Side Plank transforms into a backbend, revealing the balance between contraction and expansion. This movement requires a strong engagement of the underside body—the glutes, back muscles, and obliques—all working together to lift the hips. By drawing the shoulder blades toward one another and activating the back body, we create the stability needed to open into the shape. Expansion isn’t just about flexibility; it’s built through each intentional action in the setup. Matt offers a clear system:

Begin in Side Plank with lifted hips
Turn the pelvis and chest away from the ground
Press the center of the “bow” (spine) forward and up.

Exploring both sides of the posture in today’s video allows us to examine where contraction fuels expansion, reinforcing the principle of Spanda. For extra support, the top leg can act as a kickstand, providing stability as we refine the movement.

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FURTHER EXPANSION

Increasing the complexity of Side Plank introduces the idea of further expansion. At first, these variations might feel more restrictive rather than freeing, as they challenge our strength, coordination, and balance. When new movements feel difficult—or even frustrating—we may think we’re contracting rather than expanding. However, true expansion comes from learning where to engage, where to stabilize, and how to refine movement to access deeper expressions of a posture. In today’s video, Matt explains that as we expand, the top leg becomes lighter, allowing for more possibilities. From here, we can explore a Tree Pose variation, bending the top knee and placing the foot against the inner leg, or we can take it further by lifting the knee toward the side body with the top hand. These progressions remind us that growth happens through challenge, as contraction paves the way for greater expansion.

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THE HIGHEST HEIGHT

Reaching the highest height in backbends isn’t about pushing deeper—it’s about finding the balance between strength and openness, contraction and expansion. Spanda in backbends reminds us that every movement requires both effort and surrender, stability and freedom. Matt’s teachings emphasize that true spinal extension isn’t about collapsing into flexibility but actively creating space through muscular engagement. We learn to contract the right muscles to support safe, sustainable expansion. This principle extends beyond the mat—just as we find lift through grounding in yoga, we grow in life by embracing both challenge and ease. Expansion isn’t passive; it’s built through intention, awareness, and steady effort. By understanding Spanda, we cultivate resilience.

Go deeper into these teachings in Matt’s current online Spanda Immersion.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

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Article by Trish Curling

Video Extracted From: Spanda Immersion