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The SI Joint

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

The SI Joint

alignment

THE SI JOINT

What is the SI Joint? To understand what it is, we must discuss all that surrounds it. First, the Sacrum is a triangular-like shaped bone that sits between the two sides of the pelvis (the left Ilium and right Ilium). Now each Ilium has the ability to move independently. They are able to move because they are fused together by both the pubic symphysis (the joint where the pubic bone is located) and the ligaments of the Sacroiliac joint. There are two sacroiliac (SI) joints, one on each side of the sacrum, connecting the spine to the pelvis and supporting weight transfer. The SI joint acts like a shock absorber for the body. It provides stability while we walk, stand, and move. Though it has very little movement, when it becomes too tight or too loose, it can cause discomfort or pain in the lower back and hips.

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10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
Highly informative and educational classes for both practitioners and teachers.
Each class includes warm ups, sun salutations, standing postures and cool down
How to use props to modify or enhance benefits of each asana.
Technique, biomechanics, and alignment at the forefront
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Improve strength, balance, flexibility, and proprioception
Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

✋ SIGN UP HERE

PROBLEMS THAT MAY ARISE

When the sacroiliac (SI) joint becomes too loose or too rigid, it can lead to significant discomfort. One side of the pelvis may tilt forward (anterior) while the other tilts back (posterior), or one side may rotate inward while the other rotates outward. This imbalance can cause pelvic misalignment, leading to strain in the SI joint, especially when walking or completing other daily activities. Strengthening and activating the inner and outer hip muscles can help stabilize the joint and alleviate discomfort. However, we are all different, and finding the right approach requires mindful exploration. Within our yoga practice, we can experiment with different postures to discover what best supports SI joint stability. Gentle engagement, and a balance of mobility and strength are key to maintaining a healthy SI joint. With consistent practice, we can develop greater awareness of pelvic alignment and movement, helping to reduce pain and improve overall function.

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THE SI JOINT: UNDERSTAND & IMPROVE THE IMBALANCES

WORK ON THE OUTER HIPS

When we strengthen the outer hip muscles, they can help to widen the SI joint by pulling the ilium away from the sacrum, providing space and potentially some relief.

Table Top Drill

Some of the most important cues in this drill are hugging the hip of the base leg in towards the midline. It’s not uncommon for the tendency to let the hip sag out to the side. Also, Matt cues us specifically, to lift the other leg out to the side while leading with the foot and not the knee (helping to keep the shin parallel to the ground).

Ardha Chandrasana Drill

In this drill, we are also lowering and lifting one leg. We are targeting Gluteus maximus, medius, minimus, and TFL.

Again, it’s all about finding what works. Not all movements and/or postures may be appropriate. What is it that helps us reduce pain? This is where the pursuit exists.

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INNER & OUTER HIP DRILLS

In the latter portion of today’s video, Matt takes us through different ways of exploring inner and outer thigh activation with a strap. Here are the main steps for each variation:

Variation I (Outer hips)

Tie the strap around the mid-thigh
Pull the legs apart
Create an anterior tilt of the pelvis
Alternate balancing on one foot while pulling the strap apart

Variation II (Outer Hip & Inner Thigh)

Bend the knees while squeezing a block between the the calves
Alternate balancing on one foot

The standing leg will help to activate the outer hip muscles, while squeezing the block activates the inner thigh muscles (adductors).

Variation III

Tie the strap around mid-thigh
Pull the strap apart (from the backs of the legs)
Walk without rotating legs
Walk forward and backward

Activating the inner thighs can help to stabilize the pelvis when we walk. It may also help to level out the pelvis.

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TO BE, OR NOT TO BE BALANCED

It’s nice to imagine this perfect equilibrium within our bodies, but the truth is, we may never achieve that. This fact is perfectly alright. Perhaps a better goal is understanding. If we understand how to properly navigate and explore drills and asana that work best for our bodies, then we actually will find more “balance” in our everyday lives.

Diving deeper into this idea is available in Matt’s current online Therapeutics Immersion. Register now to get lifetime access to the plethora of knowledge Matt shares about pain, injury, discomfort, and most importantly, about how to traverse through these challenges.

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Article by Trish Curling

Video Extracted From: Therapeutics 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

The SI Joint

The SI JointalignmentTHE SI JOINT What is the SI Joint? To understand what it is, we must discuss all that surrounds it. First, the Sacrum is a triangular-like shaped bone that sits between the two sides of the pelvis (the left Ilium and right Ilium). Now each Ilium...

Target The Hip Joint

Target The Hip JointalignmentTARGET THE HIP JOINT Unlike the hip joint, the movement available at the knee is primarily meant for flexion and extension. When we engage in hip opening postures in our yoga practice, there can be a great impact on both the hip and the...

Nurture The Neck

Nurture The NeckalignmentNURTURE THE NECK The neck is not often the shining star of our yoga practice, yet it is an integral part. Too often, we may only offer more attention if we’re feeling pain in a particular posture. It’s important however, for us to be...

Reduce Hip Injuries

Reduce Hip InjuriesmobilityREDUCE HIP INJURIES The hip joint carries a great deal of responsibility. It supports many of our key movements in our daily lives. With all of its responsibility and involvement with how we move, it can act as a protector, while still...

Flying Pigeon Variations

Flying Pigeon Variationseka pada galavasanaFLYING PIGEON VARIATIONS When we think of different variations of postures, it’s easy to think that we should practice either “this on, or that one”. What we may not entertain is the magnitude of focus we must place on the...

Crow Pose Drills

Crow Pose DrillsbakasanaCROW POSE DRILLS If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial. When we achieve this, not only will we find more confidence and comfort in executing the...

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Target The Hip Joint

by Trisha Curling | Feb 13, 2025 | Main Page Display

Target The Hip Joint

alignment

TARGET THE HIP JOINT

Unlike the hip joint, the movement available at the knee is primarily meant for flexion and extension. When we engage in hip opening postures in our yoga practice, there can be a great impact on both the hip and the knee. This will depend on many factors of course, so we must consider our individual situations and/or conditions in these areas. In order to avoid injury, direction from our healthcare practitioners takes priority before we can consider exploring on the yoga mat. Intention and how we move can have a great impact on avoiding knee strain, pain and/or injury. The postures and unique variations Matt shares in today’s video are practical and easily implemented. It’s all about how we move and target the hip joint that will reduce the negative impact that may occur in the knee.

THERAPEUTIC'S

REGISTRATION NOW OPEN

10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
Highly informative and educational classes for both practitioners and teachers.
Each class includes warm ups, sun salutations, standing postures and cool down
How to use props to modify or enhance benefits of each asana.
Technique, biomechanics, and alignment at the forefront
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Improve strength, balance, flexibility, and proprioception
Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

✋ SIGN UP HERE

LIZARD POSE EXERCISE

Hip opening requires external rotation at the hip joint. In Lizard pose, it’s easy to think about initiating this movement from the knee, but this is where it can go wrong for some of us. In the demonstration, Matt cues us to flex the foot and then rotate the shin and thigh together as a unit. In this Lizard pose exercise we are rotating inward and outward, which provides lots of practice and opportunity to move as a unit. This may reduce the chance of any strain on the ligaments of the knee. He clarifies that it doesn’t mean that if it does not move as a unit that there will in fact be strain or pain, but it’s the exploration of this movement that may prevent or assist in the reduction of strain. When we move like this, it’s actually encouraging the muscles of the inner thigh to turn on, which means that when we strengthen, we encourage more available movement.

WATCH THE VIDEO

TARGET THE HIP JOINT: REDUCE STRAIN IN THE KNEES

“COUNTERTOP” PIGEON

This variation of Pigeon pose is great because it offers less flexion at the hip joint. When there is more joint space, it eases up on the potential compression. In the video demonstration, the shin is facing the same direction as the toes. On the yoga mat in a more “traditional position” the pressure is put on the foot to medially rotate the shin, this is where we can experience more pressure on the inside of the knee or more strain on the outside. Of course we can add or back away from any amount of hip flexion by draping forward. Exploring like this can help us to understand where and when we are feeling more sensation at any given moment. We can use a countertop, but what we see in the video is Matt’s use of a stool along with 2 yoga blocks. Be creative and find what works. This will get us thinking more about our own bodies and how to support our own practice.

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MORE PIGEON VARIATIONS

Kneeling On A Chair

So what more can we do? If it’s too much to open the hip at standing level height, then this may be a better option. Here, Matt demonstrates how we can both deepen and vary the stretch. Changing the direction of where we lean over the front leg offers a deep stretch in different locations of the hip

Pigeon With A Block

When using a block for support in pigeon pose, it’s common that the block is placed under the buttock of the front leg for support, but we can actually encourage deeper range and better mobility of the hip joint by placing the block underneath the shin of the front leg.

The 2 key actions here are pushing the inner thigh down and out to the side, so that the thigh bone goes into deeper external rotation which shortens the tissues on the outer knee, again with the intention of reducing strain.

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Expand your teaching skills
Masterful sequencing and verbal delivery
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Transformative tools: theming, dharma talks, satsang

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WHAT’S THE POINT?

So, what’s the point of all of this exploration? The point is we can be more of an active participant in our own healing. Injury and pain are never fun or ideal, but what they can offer is an opportunity to learn more about how our bodies work and respond to different actions. Taking the time to do things like add and/or remove various props, engage in self adjustments, deepen or back away from stretch sensation while adding more strength, can all contribute to the reduction of pain in a given posture. The variations explored today can actually provide what we desire in hip opening postures (increased mobility along with stability).

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Article by Trish Curling

Video Extracted From: Therapeutics 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

The SI Joint

Target The Hip Joint

Nurture The Neck

Reduce Hip Injuries

Flying Pigeon Variations

Crow Pose Drills

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

Nurture The Neck

by Trisha Curling | Feb 6, 2025 | Main Page Display

Nurture The Neck

alignment

NURTURE THE NECK

The neck is not often the shining star of our yoga practice, yet it is an integral part. Too often, we may only offer more attention if we’re feeling pain in a particular posture. It’s important however, for us to be proactive in how we work with the neck (cervical spine) in our yoga practice, both for our healing and prevention of any possible pain and/or limitation with rotation or overall mobility.

Throughout each day, a great number of us find ourselves in a postural position that’s not quite favourable to encourage the maintenance of healthy alignment, movement, and rotation in the neck.

Matt offers a pathway of understanding first through anatomy, and then how we can best apply specific techniques and actions that will strengthen, minimize injury or pain and encourage mobility.

THERAPEUTIC'S

REGISTRATION NOW OPEN

10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
Highly informative and educational classes for both practitioners and teachers.
Each class includes warm ups, sun salutations, standing postures and cool down
How to use props to modify or enhance benefits of each asana.
Technique, biomechanics, and alignment at the forefront
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Improve strength, balance, flexibility, and proprioception
Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

✋ SIGN UP HERE

ANATOMY

In order to offset the frontal position we often find ourselves in from daily habits, Matt stresses that we must attend to the back neck muscles. The Splenius Capitis muscles are diagonally oriented from the middle of the back, up to the neck. They create lateral flexion, spinal extension, and for rotation. The Sternocleidomastoid (SCM) muscles work in conjunction with the Splenius Capitis muscles. The SCM is situated in the front of the neck that attaches to the collarbone. It also connects at the sternum in the front and the mastoid process (at the back side of the skull). In rotation, the right SCM will shorten and turn our head to the left and the left Splenius Capitis participates by also turning our head to the left. Understanding this means that we must be intentional about our positioning, alignment, and actions within that alignment. There are other muscles that participate, however being able to palpate these larger tissues is helpful in being closer to knowing if we feel a change in sensation within the area of the neck.

WATCH THE VIDEO

NURTURE THE NECK: TECHNIQUES TO ACTIVATE & ROTATE

ALIGNMENT CHECK

Just because we may have more “optimal positions” for the neck, it doesn’t mean that we should or will be in those positions all of the time. This is why we must be intentional. We should be consistently mindful to nurture the neck by exploring a position where the skull sits more “on top” of the spine more often in daily lives and on the yoga mat. Implementing this habit along with techniques will remind us to be in these more “optimal positions” more often. By just pulling the head back alone, it will take some of the stress off of the SCM and start to wake up the Splenius Capitis muscles in the back of the neck.

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Learn techniques for a wide range of yoga postures
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TAKE THESE ACTIONS

Now, there’s more than just pulling the head back alone. That’s just one of the 2 key actions. For rotation of course, we are turning our heads. Knowing the anatomy will of course help us to know if we are “doing it properly”, which means when in this position, it feels strong and supportive. The muscles will be activated, therefore working to strengthen. Keep in mind, the SCM may always feel as though it is working, but just because it feels taut, doesn’t mean that it is strong. The SCM may be activated, but taking the actions to create a more equilateral distribution of work and activation will support our quest to actually strengthen the neck to reduce the chances of pain or injury.

300 HOUR ONLINE TEACHER TRAINING

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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

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POSTURE OPPORTUNITIES

Warrior II

Warrior II is a great place to start. He demonstrates how to use a supportive hand behind the skull like a “self adjustment” in order to get automatic feedback about how we are aligning. We learn to consistently lift and lengthen through the back of the neck.

Against The Wall

This drill takes those 2 actions (lift and lengthen) to the wall. This time, our whole back body is pressed against the wall, providing even more feedback and information about where we are in space when we come away from this support.

Half Moon

There’s more at stake in Half Moon pose, because we are now adding the element of balance. It tests our ability to maintain the alignment and actions in a new plane

Incorporating techniques like this will undoubtedly over time, work to adjust our daily habits. This can ultimately help to mitigate pain and hopefully keep more serious injury at bay.

Matt’s upcoming 10 class online immersion Therapeutics will do a deeper dive into techniques that will enhance our ability to move with more ease.

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: Twists & Folds 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

The SI Joint

Target The Hip Joint

Nurture The Neck

Reduce Hip Injuries

Flying Pigeon Variations

Crow Pose Drills

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

Reduce Hip Injuries

by Trisha Curling | Jan 29, 2025 | Main Page Display

Reduce Hip Injuries

mobility

REDUCE HIP INJURIES

The hip joint carries a great deal of responsibility. It supports many of our key movements in our daily lives. With all of its responsibility and involvement with how we move, it can act as a protector, while still being vulnerable to injury. Now, there’s no way to prevent injury, it’s inevitable. We’re susceptible to injury if we’re extremely active, but this is also true if we tend to be more sedentary. This is why mobility is important. Robust hip mobility and range of motion help to maintain the health of the muscles that surround the pelvis and the hip joint. This means it’s imperative that we engage in drills and exercises that promote hip mobility. If we’re fortunate enough to engage in these movements, we can strengthen these areas, which may help to reduce hip injuries.

THERAPEUTIC'S

REGISTRATION NOW OPEN

10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
Highly informative and educational classes for both practitioners and teachers.
Each class includes warm ups, sun salutations, standing postures and cool down
How to use props to modify or enhance benefits of each asana.
Technique, biomechanics, and alignment at the forefront
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Improve strength, balance, flexibility, and proprioception
Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

✋ SIGN UP HERE

WHAT IS HIP MOBILITY?

Hip mobility is typically described as how well we can move the hip joints in multiple directions. When we practice with Matt, we get a more comprehensive definition. He describes it as more than just flexibility. It’s the harmonious balance between strength and movement control. It involves the muscles surrounding the pelvis and hip joints working together to support functional movement. Mobility is the ability not only to create movement but also to stabilize and prevent unnecessary motion. In yoga, this comes to life in static postures where we can practice contracting and engaging specific muscles, while also developing the ability to release those contractions when needed. By focusing on both strength and flexibility, we cultivate a more functional range of motion in the hips, enhancing stability and fluidity in our practice and daily life. When we understand this, we can see how we can help to reduce hip injuries.

WATCH THE VIDEO

REDUCE HIP INJURIES: 5 DRILLS TO INCREASE STABILITY & STRENGTH

INNER THIGH BLOCK DRILLS

Although there are numerous muscles to consider when it comes to reducing hip injuries, today’s clip focuses on what we can do to strengthen the adductors.

Standing Inner Thigh Drill

This first drill helps us to recognize the activation sensation of the adductors, while also easing us into building strength. The block is placed between the shins. While internally rotating the thighs, we squeeze the block between the legs. We then alternate between lifting one leg at a time.

Two Blocks At The Wall

In this drill, we place two blocks between the shin or thigh and a wall, far enough that we’re not leaning on the wall but close enough for our thigh to touch the block. Next, we squeeze the leg across the midline to press the block into the wall, activating the adductors, including the pectineus, which also functions as a hip flexor. In the video, Matt also demonstrates how we can increase the intensity of this drill.

Bend & Extend

Similar to the last drill we set up in the same position, this time with one block. Different from the last drill, movement occurs by bending and straightening at the knee.

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

LEARN MORE!

INSIDE PLANK

This drill is called “Inside Plank” because of the focus on the inner thighs. It’s a powerful way to activate the adductors while building hip stability, which is essential when it comes to the desire to reduce hip injuries.

In this drill, we start by pressing the sole of your back foot firmly into the ground; this action will naturally lift our hips higher, engaging the adductors to create the movement. We attempt to keep our pelvis close to a 90-degree position to maintain proper alignment and maximize muscle activation while lifting and lowering the bottom leg. For added strength and control, Matt demonstrates that we can hold the position briefly before releasing, focusing on maintaining steady engagement throughout. This drill not only strengthens the inner thighs but also improves overall hip functionality.

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

LEARN MORE!

STRENGTH OVER FLEXIBILITY

Unfortunately, it’s not uncommon for the adductors to be excluded from the conversation when it comes to strengthening muscles in our yoga practice. At closer examination, we do however have many opportunities to strengthen this muscle group.

In the last drill which might be referred to as “Standing Leg Slides” We set up in a Warrior II like position with one static foot on the mat and the other on the floor outside of the mat (it’s helpful to wear socks). Using the adductors, we slide one leg in and out while pressing down through the feet and focusing on squeezing the legs towards one another for adductor activation. In the video, Matt demonstrates the importance of a modest stance, in order to reduce the chance of putting strain on the knee.

While we can’t completely avoid injury, incorporating strengthening and stability drills into our routine significantly reduces the risk of hip injuries. Good hip mobility, which encompasses balancing range of motion with control, is key to moving freely and confidently. By improving our ability to both create and stop movement, we build resilience in our hips, protecting them during our yoga practice and everyday movement.

Matt’s next online immersion Therapeutics will provide us with an extensive toolkit to reduce hip injuries. Register here today.

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: Hip Mobility 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

The SI Joint

Target The Hip Joint

Nurture The Neck

Reduce Hip Injuries

Flying Pigeon Variations

Crow Pose Drills

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

Flying Pigeon Variations

by Trisha Curling | Jan 23, 2025 | Main Page Display

Flying Pigeon Variations

eka pada galavasana

FLYING PIGEON VARIATIONS

When we think of different variations of postures, it’s easy to think that we should practice either “this on, or that one”. What we may not entertain is the magnitude of focus we must place on the “in-between”. We may not consider the thread that ties the variations together. The truth is, we must consider it all. The way that Matt teaches Flying Pigeon variations, offers us the perfect formula to understand how to progress from one step to the next, afterall, this is the essence of Chromatic yoga. We gain a deeper understanding of how to both master the “in-between” and the variations themselves. The 2 Flying Pigeon variations Matt demonstrates in today’s video are joined together by what he calls “Variation 1.2” ; it’s the bridge that creates a more seamless connection. Let’s examine the path that outlines the actions towards success in this arm balance.

HANDSTAND AND ARM BALANCES

REGISTRATION NOW OPEN

10 Chromatic Yoga practices with founder Matt Giordano
Full length 75 minute classes
Each Yoga class includes handstand drills and 1 arm balance breakdown
Each class includes warm ups, sun salutations, standing postures and preparatory postures for the selected arm balance of the day
Improve your body awareness and advance your practice
Technique, biomechanics, and alignment at the forefront
12 Continuing Education hours with Yoga Alliance
12 Accredited Hours with the Chromatic School of Yoga
Step-by-Step instruction for increased accessibility
Improve strength, balance, flexibility, and proprioception
Appropriate variations and modifications for all levels

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START WITH THE HIPS

Before we even tackle the variations, we must prepare the body. Flying Pigeon variations will of course require both hip opening and hip strength.

The first preparation we see in the video is a hip stretch. In this preparation, we set up with a similar position to chair pose, except that we create a “figure 4” with one leg, patterning what the posture looks like (having one shin parallel to the front of the mat. If we want to reap the benefits of the hip stretch, three of the key actions are anterior tilt of the pelvis, sending the hips back, and bending deeply at the knee of the standing leg, which is where the stretch is going to happen. Matt also demonstrates how we may deepen this stretch. He does this by taking the hand opposite to the heel of the foot that’s crossed over and gently pushing further.

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FLYING PIGEON VARIATIONS: THE PRECISION PATH TO ARM BALANCE SUCCESS

ACTIVE PIGEON POSE

In active Pigeon pose, we nurture both flexibility and strength. The posture calls for the shin of the front leg to be more parallel to the front of the mat once again. This time however, instead of a passive stretch, Matt teaches us to actively press down through the front shin while pulling the back knee towards the front of the mat. We’ll see later how that latter action lends well to Flying Pigeon 1, due to the positioning of the back leg towards the chest. What we cultivate is activation of the buttock muscles (from pressing the shin down) and hip flexor activation (pulling the back knee forward and slightly downward). If we are hypermobile in the hips, it’s imperative that we implement strengthening techniques like these ones in order to create the stability that’s also required for Flying Pigeon variations.

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FLYING PIGEON 1 & 2

Flying Pigeon 1

In this variation, Matt places a block under the foot of the leg that provides support and balance until it potentially lifts up and away from the block. Now, understanding what is good for your own body and practice at a given time means that we can keep that foot down as we learn more forward into the posture. Why would this be a good option? It’s possible that we are not ready to balance, either due to fear, or maybe it’s that we need to stay there to continue to develop more strength in the wrists (which can also reduce fear because the body is more ready to handle the weight). If we lift the leg up and pull the knee into the chest, then we are also utilizing the hip flexor strength we’ve cultivated.

Flying Pigeon 2

In this “next step” we lean more forward in order to take the leg higher. Before we extend it with the intention of straightening it out, we can execute the “Flying Pigeon 1.2” as Matt referred to it in the full class. This means pulling the heel in towards the buttocks. It’s almost like a little extra stop before our next destination.

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DON’T DISMISS THE IN-BETWEEN

Matt emphasizes that it’s not necessarily a clear jump from one variation to the next. Yes we establish a foundation, but we must also investigate the actions we can work on and develop between each variation. The roadmap between two variations may call for a few twists and turns before we execute the “final stage”. As Matt says in the clip, extending the leg straight out requires a tremendous amount of strength in the gripping of the ground and leaning forward.

In Chromatic Yoga, we learn to take a bite size approach. We go through each step with intention, curiosity, and a thirst for knowledge that always leads us to our highest potential.

If you are striving to develop these practices for yourself, but also have a calling to teach, the next round of Matt’s online 200 & 300 Teacher Trainings begin in February. Secure your spot today!

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Article by Trish Curling

Video Extracted From: Handstand And Arm Balances

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The SI Joint

Target The Hip Joint

Nurture The Neck

Reduce Hip Injuries

Flying Pigeon Variations

Crow Pose Drills

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Crow Pose Drills

by Trisha Curling | Jan 16, 2025 | Main Page Display

Crow Pose Drills

bakasana

CROW POSE DRILLS

If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial. When we achieve this, not only will we find more confidence and comfort in executing the posture, but we’ll also be able to utilize this new knowledge and patterning to assist in the weight transfer that is imperative for a posture like Handstand. This of course doesn’t happen overnight. Establishing discipline and the right training ground will inform our experience. Implementing Crow pose drills into our practice is an excellent step. It’s not just about doing random drills we come across online or anywhere else, but it’s always about being intentional. The Crow pose drills Matt shares come from a lifetime of dedication and research in understanding the human body (anatomy and biomechanics), and arguably more importantly, the human psyche.

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HANDSTAND CROW DRILL

The first Crow pose drill Matt shares, shows us how to explore the shifting of weight, in the posture. We’re not meant to balance here. It can be scary to think about falling in Crow if we can’t find our balance. After the demonstration of this drill in the full class, Matt discusses how we can train ourselves psychologically to overcome our fear by actually holding ourselves back from attempting to balance. This removes the temptation to go overboard and then ultimately end up falling, which is the very thing we fear.

That first drill is a great precursor to the second drill which is a “Handstand” Crow drill. Again, if we’re scared to balance, it’s great because we go from the bottom up (our head on the ground and then push away). This also serves to strengthen the flexors of the wrist, which is essential for Handstand.

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CROW POSE DRILLS: THE KEYS TO BALANCING YOUR WEIGHT

LEAPFROG DRILL

Hollow Body Hops are a great building block that can be implemented as an extension from Matt’s Handstand Prep position #1. What we improve upon here is our ability to shift our weight more into the hands and away from our feet and hips. In fact, we pop off of the feet and start to create a longer hold of balanced weight into the hands.

Here, we place our hands more forward than we would in Handstand Prep #1. Instead of just lifting the heels we do a slight hop off of the feet to propel ourselves more forward in order to bring the feet closer between the hands once again.

In the video Matt demonstrates how to go both forward and backwards in these hops.

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START FROM THE BOTTOM

An effective way to find balance in Crow pose and to understand where the weight shift needs to occur, is to start from the bottom. Having explored it in the previous Handstand Crow pose drill is helpful in now attempting to cultivate more control in this approach.

Matt demonstrates it in two ways. In the first, we have the support of a cushion underneath the head and the next, we remove the cushion/bolster. The latter of course comes with more confidence and may take some time. One of the keys to finding our way up to balance is actively pulling the pubic bone and solar plexus together. This will help to flex the spine to achieve the desired shape and of course will help to pull ourselves up from the headstand position into Crow.

300 HOUR ONLINE TEACHER TRAINING

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

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YOUR PATH, YOUR WAY

It’s in our nature to resist challenge, but it’s also in our nature to pursue reward and pleasure. Now, this doesn’t necessarily mean that when we achieve arm balances like Crow pose or even Handstand that it is the only reward. It’s the road in “pursuit” of these postures where we truly achieve reward. When we cultivate the ability to discern what our own path is, what comes is a strong sense of accomplishment and reward. We may never “achieve” Crow pose or Handstand, but what we achieve is a healthier sense of self. We’ve contributed to strength in body and mind. Within the exploration of these drills we develop strength. The exploration formulates the path and provides direction.

Matt’s current online immersion Handstand and Arm Balances is the perfect step towards the achievement of our highest potential.

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: Handstand And Arm Balances

← 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

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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