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Full Wheel

by Trisha Curling | Oct 31, 2024 | Main Page Display

Full Wheel

Urdhva Dhanurasana

FULL WHEEL

Teaching an intentional class becomes inevitable when you follow the Chromatic system Matt has created. In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential. When it comes to more challenging postures like Full Wheel, it’s imperative to prepare the body for ultimate safety. Full Wheel puts us in a vulnerable shape due to the extreme spinal extension that’s required.

If we’re teaching a yoga class on Wheel, setting up our students for success means that we need to be clear on the step-by-step process of teaching such a layered posture. There are specifics for the shoulders, upper body, and hips that must be highlighted. In the video, Matt offers the cues and formula for a road map to guide our students. It offers the opportunity to direct our students, rather than just mentioning a fleeting option in our class.

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SET UP THE SHOULDERS

Drills like we see in the first part of today’s clip help warm up the shoulders, but they also create increased and lasting shoulder mobility when practiced consistently.

Another important detail is positioning. There is some controversy when teaching Full Wheel about whether to instruct to place the hands wide or closer together. Some say it depends on the student, which is true, but we might also consider the viewpoint Matt offers.

He teaches that having the hands wide in Full Wheel gives more access to the shoulder muscles and to external rotation in the arm bones. This will help practitioners get into the back body more, that is, more into the rhomboid muscles, by squeezing the shoulder blades towards one another, which will trigger erector spinae muscles in the upper back. This upper-back activation increases the backbend, making it more accessible.

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FULL WHEEL: TIPS FOR TEACHING THE TECHNIQUES

UPPER BACK VS. LOWER BACK

Of course the low back and pelvis are a part of the equation, but bringing more focus onto the upper back will create accessibility and improved range of motion.

When we watch the video, we see the importance of trajectory. The timing of straightening the arms when coming up into Full Wheel directly influences our push into the upper back versus the lower back. If we lengthen the arms too early, or teach our students to do so, we run the risk of pushing towards the feet and therefore into the lower back. This may cause compression in that area. If we set our students up against a wall, as is shown in the video, we can cue “chest to the wall, then push through the arms.” This will bring the trajectory more upward and encourage the upper back to mobilize.

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FROM THE FEET STRAIGHT INTO THE HIPS

There are 2 terms Matt consistently uses in Chromatic Yoga: Fundamental Action, or focusing on the muscles that are creating the action we need; and Balancing Action, or focusing on engaging the muscles of the opposing action of what our intention is.

When teaching Full Wheel, we cue extension of the hips, which will naturally create external rotation. We do want to employ some internal rotation for counter muscular engagement, but not to the point where we are inhibiting the fundamental action.

Place the feet where they comfortably land; a nice marker is to place the big toes more forward. Ultimately, the placement is about where we have the most power to drive through the heels, so that the hips extend and we activate the gluteus muscles for a more vertical trajectory.

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TEACHING OVER OFFERING

Now equipped with more insight into technique, we have the capability to offer Full Wheel with more intention in our classes. Safely guiding our students is always a priority. When we can offer step-by-step instruction and actually prepare the body for “bigger movements and shapes,” we have more confidence, and so do our students.

There are many who can “get into the shape” with ease, but we can extract increased potential from ourselves and our students when we explore techniques that support muscle engagements that increase mobilization.

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Video Extracted From: Vinyasa Immersion

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ONLINE ANATOMY COURSE

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Anatomy and biomechanics for yoga
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Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
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Full Wheel

Full WheelUrdhva DhanurasanaFULL WHEEL Teaching an intentional class becomes inevitable when you follow the Chromatic system Matt has created. In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential. When it...

Mastering Bakasana

Mastering BakasanaCrow PoseMASTERING BAKASANA We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to...

Tuck Jumps

Tuck JumpsHandstandTUCK JUMPS Tuck jumps can be a confidence booster when it comes to preparing for handstands. They're not the first step in the course of preparation, but they're definitely a way of identifying where strength and proprioception require attention. ...

Counter Rotations

Counter RotationsStabilityCOUNTER ROTATIONS The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning how our bodies move. When we begin to explore counter rotations, this layer might feel confusing or even...

Bird Of Paradise

Bird of ParadiseSvarga DvijasanaBIRD OF PARADISE In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be...

A Tree Pose Treatment

A Tree Pose TreatmentVrksasanaA TREE POSE TREATMENT Tree Pose may appear to be a posture we can just “jump into” because of its “accessibility” from anywhere we might be standing, but it definitely requires more refinement than we might think. A treatment to revive...

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Mastering Bakasana

by Trisha Curling | Oct 24, 2024 | Main Page Display

Mastering Bakasana

Crow Pose

MASTERING BAKASANA

We may never truly master a posture, but as we go on a journey of exploration towards our greatest potential within our asana practice, we most definitely become masters of our own awareness—cultivating the ability to discern where to go throughout the next phases of our journey, both on and off the mat.

As we delve into a posture like Bakasana, we become aware very quickly that we must gain a sense of our proprioception in the posture. Proprioception is essentially the understanding of where our bodies are in space. Because this is not necessarily easy, investigating the posture in different planes can assist with this understanding. In addition, applying technique is the ticket to the elevation of our abilities. The marriage between technique and proprioception will help us realize our potential in Bakasana.

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Daytime free for adventures or to enjoy Ayurvedic massage and treatments
Connect with incredible yogis from around the world!
ALL LEVELS and all ages 18-85 appropriate
Skillfully guided experience: yoga, meditation, breathwork
Biomechanics and inspirational philosophy
Welcoming and communal group of yogis!

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MALASANA POSE POSITIONING

In today’s video, Matt demonstrates variations of Bakasana with techniques that help prepare our bodies for this challenging arm balance. The first variation we see is in a Malasana Pose position, which is essentially Bakasana in a squatted position. As Matt always teaches, such variations take some of the complexity out of the posture and help up home in on the foundations.

Here, we focus on placing the knees onto the outer arms and squeezing the knees in. Now, the element that can become more difficult when we implement the balance is the necessary spinal flexion. In this Malasana position, we practice rounding the back and extending the arms into the arm balance position, being mindful to keep the forearms parallel to the ground. This is how we begin to get more comfortable with proprioception.

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MASTERING BAKASANA: PROPRIOCEPTION & ARM BALANCE TECHNIQUES

BAKASANA ON YOUR BACK

Bakasana on our back begins to promote increased activation in the body. Matt teaches that the objective here is to get the head and buttocks off of the ground. We are still squeezing the inner thighs into the outer arms in order to activate the adductors.

The benefit of practicing this variation is a better understanding of the tension and strength required for the balanced variation; Bakasana on our back is the next stepping stone in developing stability and control. As we move into the balanced variation, we rely on this strength and patterning.

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GET LIGHTER

When we start to implement the balance in Bakasana, we feel the heaviness of supporting our body weight. What we need to strive for is a lightness in the posture, which we access by starting with the foundation.

With the elevation of blocks under the feet, we can maneuver the body into deeper spinal flexion, with knees outside the upper arms and shoulders. Once the shape is created and we squeeze the legs in, we shift our weight forward. If we don’t have a good sense of proprioception, this is when the pose can fall apart. Matt brings our attention to shifting the weight out of our feet and into our hands. From here, we grip the hands more, which helps us feel more secure when leaning forward. This is where the lightness is achieved.

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KNOW EXACTLY WHERE YOU ARE

“Knowing exactly where we are” can be interpreted in many ways. It can easily refer to our own understanding of where we are on the journey of Bakasana, in other words, to knowing which variation we need to grasp before we move towards the next. As we progress through the course of exploration, it definitely also refers to proprioception: We need to know where we are in space in order to find the lift and lightness required for this arm balance.

Awareness enables us to adjust and refine with greater precision. With this understanding, we embrace the journey of our practice rather than an end goal. It’s through this deepened self-awareness that we can feel the subtle shifts and adjustments that lead to progress.

A few spots have opened up in Matt’s 2025 Italy Retreat! Secure your spot here.

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Video Extracted From: Step into the Fire Workshop

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Anatomy and biomechanics for yoga
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Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
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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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Full Wheel

Mastering Bakasana

Tuck Jumps

Counter Rotations

Bird Of Paradise

A Tree Pose Treatment

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Tuck Jumps

by Trisha Curling | Oct 17, 2024 | Main Page Display

Tuck Jumps

Handstand

TUCK JUMPS

Tuck jumps can be a confidence booster when it comes to preparing for handstands. They’re not the first step in the course of preparation, but they’re definitely a way of identifying where strength and proprioception require attention.

By performing tuck jumps, we build strength and bring awareness to how we use our glutes, hamstrings, hip flexors, and shoulders, which are essential for supporting our body weight when we’re inverted. More than this, in order to find the best alignment to support ourselves while inverted, we learn the articulations of the body in places like the pelvis, rib cage, and shoulders.

In today’s video, Matt demonstrates drills that move us towards finding confidence in our handstand development. Ultimately, we develop increased strength and balance.

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Close to the coast line and beaches
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Morning and early-evening yoga with Matt
Daytime free for adventures or to enjoy Ayurvedic massage and treatments
Connect with incredible yogis from around the world!
ALL LEVELS and all ages 18-85 appropriate
Skillfully guided experience: yoga, meditation, breathwork
Biomechanics and inspirational philosophy
Welcoming and communal group of yogis!

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HANDSTAND PREPARATION POSITIONS

Handstand Preparation I

With the support of a chair, hip flexor activation is one thing this stage of preparation for tuck jumps and handstands works on. We do this by focusing on pressing both feet down into the chair. This action is also essential because it’s always part of the setup for the drills that follow.

Handstand Preparation II

This time, we bring one leg straight up in the air while still pressing the other leg towards the ground or into the chair. Rolling forward with the torso and pressing the top leg back helps us use strength in the glutes and hamstrings.

Handstand Preparation III

Here, we alternate the legs by going from a tuck position to a lengthened position.

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TUCK JUMPS: FLOAT UP TO HANDSTAND

STATIC PELVIC ALIGNMENT

In this stage of preparation for tuck jumps, we pass through Handstand Preparations I & II. Setting up the pelvis is crucial for achieving the alignment necessary for successful jumps. Matt demonsrates a posterior pelvic tilt, which helps stabilize the lower back and engage the core effectively. He is careful to squeeze his knees together, creating unified strength in the lower body. This alignment not only enhances balance but also facilitates a smoother transition into the jump when we’re ready to explore. Additionally, Matt actively stretches his shoulders up to his ears, being careful to keep the arms active and straight. This engagement ensures that his arms are strong and ready to support the weight of the body during the handstand. By focusing on these key elements, he sets a solid foundation for mastering the tuck jump and progressing towards the handstand.

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JUMP & LAND

Even when we begin to explore tuck jumps, there are still stages that help us to ease into the exploration.

We start in an “L-Hop” and then take both feet to a wall behind us, with the knees bent. Staying in that position while working towards stacking the ribcage, hips, and shoulders serves to create the foundation for us to explore the jump.

At this next stage, Matt continues to use a block behind the wrists and forearms in order to maintain the proper position. He reminds us then when we implement the jump, it’s common for us to lean back when we need to be leaning forward.

If you’ve practiced handstands with Matt before, then you’ll know that the “lean, grip, push” elements are always the basis for handstands; therefore, they also apply to tuck jumps.

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PREPARE THE FLOAT

As we go through the preparations, we learn that without the static holds and the practice of control, we would never find the “float” or “hang time” in our tuck jumps and ultimately our handstand.

The stronger and more stable we are, the lighter we will feel. Yes, a tremendous amount of effort is required to build the necessary strength, but the reward is ease when our bodies are prepared. Preparation is the path to execution.

Matt’s Italy Retreat in April 2025 is now open for registration, and spaces are limited. Secure your spot for the ultimate guidance and support of your practice.

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

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Article by Trish Curling

Video Extracted From: Mobility 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

Full Wheel

Mastering Bakasana

Tuck Jumps

Counter Rotations

Bird Of Paradise

A Tree Pose Treatment

All Videos

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the Technique Pack: 15 yoga pose breakdowns
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Counter Rotations

by Trisha Curling | Oct 9, 2024 | Main Page Display

Counter Rotations

Stability

COUNTER ROTATIONS

The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning how our bodies move. When we begin to explore counter rotations, this layer might feel confusing or even frustrating. What are counter rotations? Counter rotations happen when our joints move simultaneously in opposite directions, and this is why confusion may take over. Because they assist in increased muscle engagement, counter rotations serve to increase support and stability within a given posture.

In today’s video, Matt explains how to simplify the actions to more easily adopt them into our practice. There are 4 specific postures we’ll examine. The implementation of these actions within these postures can transform our experience and help us balance and move more efficiently.

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DOWNWARD DOG AND DOLPHIN

Downward Dog

Matt asks us to apply a push action to connect from the outer shoulder blade to the outer hand. This push increases upward rotation in the shoulder blades, creating space in the glenohumeral joint and reducing shoulder impingement risk; it also engages the triceps. Next, the biceps are engaged by the counteraction of isometrically pulling each hand toward the opposite shoulder. The key counter rotations are to externally rotate the upper arms while internally rotating the forearms, pressing the inner palms into the mat.

Dolphin

In Dolphin Pose, wrist strain can be common, so rolling up the mat to support the wrists is helpful. Depending on the sensations in the shoulders and wrists, we can adjust, but the main counteraction involves pronating the forearms while externally rotating the upper arms, as demonstrated in the video.

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COUNTER ROTATIONS: 4 POSTURES & THEIR OPPOSING ACTIONS

PRONATE AND GRIP

In Pincha Mayurasana, a more intense inversion, it’s essential that we pronate the forearms while gripping our fingers into the ground. These actions provide a stable foundation. Next, the counter rotation to the pronation in the forearms is the external rotation of the upper arms. These opposite actions stabilize our bodies to increase balance in this inversion.

It’s also important to note that these counter rotations help to distribute the weight more evenly through the shoulders, arms, and wrists. Putting too much weight or emphasis in one area is common, especially if we are trying to compensate for tension or restriction. Discerning how our bodies respond to these counter rotations is vital. Should we avoid something due to pain, or is there room for development to ease restrictions? These questions are important to navigate.

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LEAN AND PULL

In Mayurasana, the counter rotations can be described as opposite actions. These actions are to shift our weight forward while pulling our hands towards the front of the mat. While this pulling is resisting our weight leaning forward, what happens is that we find balance. The pulling action also strengthens the biceps. Matt notes that Mayurasana is one of the very few yoga postures that does so.

Depending on our experience with this posture, it may not be easy, but these are definitely concepts we can grasp and put into practice.

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FLIP THE SCRIPT

Progress in these poses requires flipping the script—shifting from simply holding or pushing our way through a posture to actively engaging in the counteractions. Instead of resisting the challenges we face when exploring these poses, we have the opportunity to use counter rotations to create balance, control, and stability. This ultimately paves the way for growth in both practice and mindset.

Dive into the fullest potential of your practice! Get more information here about Matt’s 200 & 300 Hr. Teacher Training .

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

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Article by Trish Curling

Video Extracted From: 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

Full Wheel

Mastering Bakasana

Tuck Jumps

Counter Rotations

Bird Of Paradise

A Tree Pose Treatment

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

Bird Of Paradise

by Trisha Curling | Oct 2, 2024 | Main Page Display

Bird of Paradise

Svarga Dvijasana

BIRD OF PARADISE

In Bird of Paradise, we’re balancing while binding, which can be quite an undertaking. Preparation for this posture requires shoulder mobility, hip mobility, and a tremendous amount of strength. What we also need to be cognizant of is how we are slowly building it from the ground up. Beyond going slowly, it’s very much about the techniques we implement for safe execution, from the feet all the way up into the hips and shoulders.

Another integral part of our yoga practice is the embodiment of vairagya. As much as we place effort and consistency into the techniques as we move towards Bird of Paradise, we must still remain laser focused on the detachment from the results. It’s the process and journey of learning that teaches us the most. Let’s explore the technique process Matt teaches to nurture our practice as a whole.

CHROMATIC GLOBAL TRAINING

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Solve the "Yoga Teacher's Daily Grind"
Become the BEST teacher you can be
Get personalized feedback and support
Learn anatomical sequencing and verbal cues
Clear and impactful visual demonstration
Strategic workshop design and sell out your events
Become a Certified Chromatic Teacher
Room for future growth: lead Chromatic Yoga Immersions and Trainings

✋ SIGN UP HERE

BOUND SIDE-ANGLE VARIATIONS

The Traditional Variation

One of the most alluring things about this setup is that the internal rotation actually initiates the access to the bind. With the torso low to the ground, internally rotating the shoulder is what allows the lower arm to have more freedom to move. This movement helps us find the bind or the clasp. From there, we can scoop the tailbone under while moving slowly into a backbend and then gradually implementing the external rotation in the shoulders that is required to open the chest.

Bound Side-Angle Standing at the Wall

Even though this variation is on one leg, we’re still minimizing the balance element. Using the articulations from the previous variation, we are more mindful of the forward force from the hip of the standing leg. It’s common to thrust it forward, but we actually need to pull it back.

WATCH THE VIDEO

BIRD OF PARADISE: BEND, BIND & BALANCE

GET A LITTLE CLOSER

Now we start to consider how to prepare for more balance in Bird of Paradise. In the video, Matt begins at the wall in the Bound Side-Angle variation. This time, we gradually take the bottom foot closer to the wall. This creates more stability for us to balance on the standing leg. Next, we lean away from the wall and begin to point the toes of the top foot, which also shifts our stance to become more upright. This may also reveal any pressure or punching forward of the shoulders, in particular the shoulder that is in front of the top leg.

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

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GET UP FROM A CHAIR

If we are feeling the urge to force ourselves into the shape, this is where we can back off and explore other options for entry.

Bending at the hips while placing the top leg on a chair can help us to work on the connection of the shoulder and the inner knee. It’s imperative to bring them close together, but doing so requires a generous amount of hip opening. Picking the leg up from the height of the chair may provide increased accessibility.

For better balance, bending the knee of the standing leg can increase stability.

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

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KEEP IT TIGHT

Part of negotiating the dance between the balance and the bind is deciding where to place our focus and attention. Do we need to work on hip mobility more than shoulder mobility? Is it the other way around? Maybe it’s both? Any given practice can reveal what we actually need, so it’s important to stay in tune with what our bodies are telling us.

No matter what, deep hip flexion is required so that we keep it tight between the top leg and the shoulder that’s on the same side.

In the video, we see that the shoulder is pulled down into more internal rotation. We need the opposite action if we sacrifice the tight closure just to be able to extend the top leg.

If we slowly work on where to bend, we can then bind and ultimately balance, one step at a time.

Take your practice to the next level! Registration for Matt’s 200 & 300 Hr. Teacher Training is now open.

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: Shoulder 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

Full Wheel

Mastering Bakasana

Tuck Jumps

Counter Rotations

Bird Of Paradise

A Tree Pose Treatment

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

A Tree Pose Treatment

by Trisha Curling | Sep 25, 2024 | Main Page Display

A Tree Pose Treatment

Vrksasana

A TREE POSE TREATMENT

Tree Pose may appear to be a posture we can just “jump into” because of its “accessibility” from anywhere we might be standing, but it definitely requires more refinement than we might think. A treatment to revive its health is to infuse all of the larger muscles and all of the smaller refinement muscles with strength, creating stability in the pose. The two key areas that support the treatment of Tree Pose are the hamstrings and pelvis. Understanding how to express the alignment and articulations in our bodies will transform how we execute this standing balance posture.

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GIVE IT A SQUEEZE

Firmly planting the foot of the bent leg of Tree Pose into the adductors of the standing leg, along with a lift up towards the groin, might be difficult without enough strength in the hamstrings of the bent leg. One of the ways to develop this strength in Tree Pose is to place a sock or massage ball behind the knee. Squeezing the ball between the hamstrings and the calf muscles will help with the sensation of activating the hamstrings. In the video, Matt also demonstrates that although it might be challenging to lock the foot in place as previously mentioned, this action may still be easier than taking the foot away while maintaining the squeeze of the ball. This is how we can challenge ourselves: by removing the friction.

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A TREE POSE TREATMENT: FOCUS ON THE HAMSTRINGS & PELVIS

PELVIC & SPINAL ALIGNMENT

Part of the treatment in Tree Pose is to examine pelvic and spinal alignment. First, we must recognize that this is an asymmetrical posture. In the setup, lifting the leg and placing the foot into the adductors automatically sets the pelvis in a slightly asymmetrical position. Hugging in the hip of the standing leg can set us on a path to negotiate our intention in Tree Pose at any given time. The result of the hugging in is a lift of the pelvis on the side of the bent leg, which takes the spine off center. Now, we can make a choice. We can keep a straight spine, which makes the upper part of the posture more diagonal, or we can side bend to make the pose more upright.

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RELY ON THE LARGER MUSCLES

It’s extremely important to hug in the hip of the standing leg to cultivate more stability. Additionally, when we execute articulations like this, we pattern the brain and body to rely on the larger muscles. These muscles will assist in sealing in balance in Tree Pose.

A common occurrence, however, is that when balancing on one foot, we can get caught up in trying to place all of the weight of the balance into the ankles. Distributing some of the responsibility into bigger muscles, like the gluteus medius, gluteus minimus, and the tensor fasciae latae (TFL) of the thigh, will provide the support needed to take further action. The actions that follow completely transform our ability to remain stable and secure, yet more at ease with our ability in the posture.

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GO AHEAD AND REFINE

Tiny refinements act as a foundation beneath the frame of the larger setup.

Here are some key actions Matt demonstrates to fine-tune Tree Pose:

Move the inner thigh bone of the standing leg back
On the same side, draw the sit bone down towards the heel
Implement the 3 Points of the Feet: Press the big toe, pinky toe, and heel down into the ground
Slightly close the pelvis on the side of the bent knee

These refinements work in conjunction with the larger outer hip muscles for maximum balance in Tree Pose.

Learning and implementing articulations like these enrich our practice.

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Article by Trish Curling

Videos Extracted From: Lotus Immersion & Alignment Immersion