Main Page Display Archives - Page 4 of 27

Mountain Pose Mechanics

by Trisha Curling | Aug 7, 2024 | Main Page Display

Mountain Pose Mechanics

tadasana

MOUNTAIN POSE MECHANICS

How often do we go back to refine the “basics”? Revisiting a posture like Mountain Pose (Tadasana) is like pruning a tree. We may have already developed a foundation, but it’s important to continue to clip away what no longer serves us in order to make room for greater development. We flourish when we stay open to the possibility of something new. There’s always the option to choose what we know, but what if we explore in a different direction?

In today’s video, Matt demonstrates both the dogmatic and the functional approach to Mountain Pose. The terms don’t mean that one or the other is right or wrong, but when we’re equipped with more education, we can choose what’s right for our individual practice. We learn where to strengthen and how to align so that the roots that are planted burgeon into postures that require more complex techniques.

CHROMATIC GLOBAL TRAINING

REGISTRATION NOW OPEN

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

THE DOGMATIC APPROACH

The dogmatic approach is usually thought of as “the right way” to approach a posture, but Matt suggests that we consider it to be “a way” to do so. The specific cues of the dogmatic Mountain Pose method provide a road map that includes

Feet together, toes spread
“Tuck your tail” = Flatten the low back
Belly in and up
“Lengthen the spine” = Flatten the spinal curves
Shoulders pulled down
“Lengthen the neck” = Flatten the neck

Not that this approach isn’t valuable, but it provokes us to consider whether or not certain cues are working for us, particularly when we have a specific intent or if we’re experiencing pain, discomfort, or injury. It’s up to us to find the confidence to discern what is right for our own bodies.

WATCH THE VIDEO

MOUNTAIN POSE MECHANICS : FORMULATE THE FOUNDATION FOR A SOLID PRACTICE

THE FUNCTIONAL APPROACH

In the functional approach to Mountain Pose, tapping into our individual makeup serves as a lens for greater understanding. It creates opportunities to build on our current strengths and highlight where we require transformation.

Matt offers these cues to explore:

Big and little toe down, middle toes lifted
Inner thighs back (knees relaxed)
Tailbone drawn downward
Belly in and up/Back ribs up
Shoulders back and relaxed down
Back of the skull lifted

We might argue that the cue to “draw the tailbone down,” for example, is the same as to “lengthen the spine” in the dogmatic approach; the difference to the functional approach is that we maintain the natural curve of the lumbar. This will help strengthen our back muscles, offsetting the flat spine we might carry throughout our day.

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!

PAY ATTENTION TO THIS

We may not associate Tadasana with cultivating back strength, but the pose provides an opportunity to zero in on it if we pay attention to the details.

In today’s video, Matt demonstrates the shift of the pelvis: moving it back to sit above the heels while the inner thighs internally rotate. When we adopt this setup, we can feel the activation of the back muscles.

In Urdhva Hastasana, a Mountain Pose variation, Matt notes the common tendency to sway the hips forward due to the lift of the arms up overhead. The details to pay attention to here: sending the pelvis back, lifting the shoulders up to the ears, and lifting the back of the heart up to avoid overextending in the spine.

It’s the finer articulations that propel us forward.

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!

WHERE TO FIND THE PATTERNS OF MOUNTAIN POSE

What does a solid foundation actually create in our yoga practice? It etches the patterns we’ve practiced into the brain. These patterns reveal themselves in other postures. Our body can more easily recognize them and uses what we know for more elaborate postures to bloom.

Let’s look at how Mountain Pose shows up in Warrior 3 preparation. Remember the internal rotation of the thighs? We embrace this action in Warrior 3, which helps to level off the pelvis for increased stability.

When repeated in our practice, cues like this become more automatic. Our bodies learn to respond, activate, and stabilize when this is the intent.

We can better understand and teach the crossover of postures like Mountain Pose in Matt’s upcoming Chromatic Global Training.

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

Videos Extracted From: Alignment Immersion and 300 Hour Teacher Training

← 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

Mountain Pose Mechanics

Mountain Pose MechanicstadasanaMOUNTAIN POSE MECHANICS How often do we go back to refine the “basics”? Revisiting a posture like Mountain Pose (Tadasana) is like pruning a tree. We may have already developed a foundation, but it’s important to continue to clip away...

Plough Pose vs. Shoulder Stand

Plough Pose vs. Shoulder StandhalasanaPLOUGH POSE VS. SHOULDER STAND After we have engaged in postures that strengthen the posterior chain, Plough and Shoulder Stand offer a good stretch for these areas of the body. Plough in particular provides a more extensive...

Arm Balance Transitions

Arm Balance TransitionskakasanaARM BALANCE TRANSITIONS Arm balance postures can be challenging enough without attempting to layer on a smooth transition in and out of them. However, fluid transitions are a natural progression in our yoga practice; they also provide...

Hanumanasana Hints

Hanumanasana HintssplitsHANUMANASANA HINTS Applying intelligent techniques to a posture like Hanumanasana is crucial—simply hoping for the best is definitely not the way to go! That mindset leaves us vulnerable to injury. Hanumanasana is also the type of pose that can...

Chin Stand

Chin Standganda bherundasanaCHIN STAND Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may...

Postpone The Stretch Sensation

Postpone the Stretch SensationflexibilityPOSTPONE THE STRETCH SENSATION If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing...

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

Plough Pose vs. Shoulder Stand

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

Plough Pose vs. Shoulder Stand

halasana

PLOUGH POSE VS. SHOULDER STAND

After we have engaged in postures that strengthen the posterior chain, Plough and Shoulder Stand offer a good stretch for these areas of the body. Plough in particular provides a more extensive stretch than Shoulder Stand due to the amount of flexion in the back chain.

These 2 postures are interesting because they are both variations of inversions that involve deep neck flexion. For this reason, it’s vital we proceed with some understanding of the neck before we explore further. If we are experiencing disc issues, or if we are aware that we have a tendency to be overly flexed in particular regions, we should take caution to be discerning about whether to explore these postures at all. If it is safe, we have the opportunity to emphasize specific articulations that may assist in the transformation of our tendencies.

CHROMATIC GLOBAL TRAINING

REGISTRATION NOW OPEN

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

SET UP YOUR PLOUGH

First we need to know that Plough also requires a generous amount of hip flexion and hamstring flexibility. During setup, Matt comes into Bridge Pose and then places his hands underneath his hips to support the eventual height required for the posture. To take some pressure off the neck, he has also folded a blanket and his yoga mat to support his shoulders and upper back. The next step is to flex more at the hips in order to take the feet over the head. This can be done by coming into more of a stag position before taking both legs all the way over; this action can be assisted through the use of blocks or a chair.

Here, we can opt for Ear Pressure Pose if the hamstrings are tight, remaining mindful that there will be more flexion in the neck and upper back.

WATCH THE VIDEO

PLOUGH POSE VS. SHOULDER STAND : ARTICULATIONS & VARIATIONS FOR ACCESSIBILITY

MAKE IT FIT

Forcing ourselves into a posture is not the best approach. Best is to make the posture fit our individual bodies. The actions and articulations we apply during the exploration are meant to help us to learn how to align our joints, which lays a path towards the shape and does an excellent job of revealing our current state, highlighting the actions we need to move forward.

For example, moving forward might mean introducing props. In Plough, we might place a chair behind the head to reduce the amount of hip flexion and hamstring flexibility required. Further, the actions of pressing the feet into the chair while creating an anterior tilt in the pelvis will work to strengthen the hip flexors and quadriceps, eventually creating the potential for the feet to move closer to the floor in Plough.

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!

SHOULDER STAND VIA PLOUGH POSE

Once we’ve worked through Plough, we see how it becomes a great entry point for Shoulder Stand. If we move the legs back up, we can situate the hands under the pelvis. We can adjust the placement of the hands based on how much flexion we create. This will directly affect how we align in Shoulder Stand.

There’s an option to stack the pelvis above the elbows, which transfers more weight into the hands and takes some compression off the neck. This may be a more accessible option.

If we want to go deeper into Shoulder Stand, we again return to Plough to place the hands closer to the low back, towards the shoulders. This option may put more pressure on the neck. When we lift the feet into Shoulder Stand, there is now more weight in the shoulders. Instead of aligning the feet over the pelvis, we align them more over the shoulders.

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!

NAVIGATE THE NUANCES

Paying attention to the finer details makes the difference in our experience with potential muscle activation, alignment, and overall safety. For example, when we set up Shoulder Stand, we must pay attention to the articulation of the pelvis, but it’s also important to lengthen the back of the skull, which can create a nice stretch in the occiput. In addition, we press the back of the head into the ground, enough for some activation of the muscles in the neck. We are taking our time to maneuver through the actions and articulations that support development and transformation in our bodies.

The more we educate ourselves, the more confidence we develop in exploring different variations. This October, Matt’s Chromatic Global Training will do just that. Not only will you elevate your own practice, but as a teacher, you’ll extend this knowledge and confidence to your students.

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

Videos Extracted From: Alignment Immersion and 300 Hour Teacher Training

← 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

Mountain Pose Mechanics

Plough Pose vs. Shoulder Stand

Arm Balance Transitions

Hanumanasana Hints

Chin Stand

Postpone The Stretch Sensation

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

Arm Balance Transitions

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

Arm Balance Transitions

kakasana

ARM BALANCE TRANSITIONS

Arm balance postures can be challenging enough without attempting to layer on a smooth transition in and out of them. However, fluid transitions are a natural progression in our yoga practice; they also provide another way to challenge our potential and our body control between postures. In particular, the road to executing a transition in and out of Crow Pose may at first appear daunting, but when armed with the right tools, techniques, and beliefs, we quickly learn to appreciate the process itself. The education we receive from today’s video helps us incrementally break down the steps of each transition in and out of Crow Pose. This aids not only our individual practice but also in how we might guide our students if we are yoga teachers.

THE POSE FACTORY

WAITLIST NOW OPEN

Dogmatic alignment versus functional alignment
Learn popular postural pitfalls
Myths versus truth
Formulaic approach for comprehensive learning
Excellent guide for yoga enthusiasts
Must-have for yoga teachers
Joint-health awareness
Muscle integrity, range of motion
Props for accessibity
Alignment alterations in the case of injuries

✋ SIGN UP HERE

SLIDE INTO CROW

When sliding from Plank to Crow (the first transition), we start on all fours. First, we protract the shoulder blades and round the spine. Once this is set up, we alternate by pulling each knee towards the outside of the triceps. These actions provide a good reading of the hip flexors in order to see if we have enough range of motion. If this is limited, more strength is required.

After range of motion is established, we can explore further. An example would be to maintain a lift of the knees off of the ground during the drill, eventually moving the legs back further into a Plank position and finally balancing Crow.

It’s the finer details, however, that make a large impact. Leaning forward as the legs go back and forth is imperative. In addition, activating the adductors by hugging the knees into the triceps will make Crow more accessible.

WATCH THE VIDEO

ARM BALANCE TRANSITIONS : CULTIVATE PROFICIENCY IN CROW POSE SLIDES

CROW TO CHATURANGA

Even though the transition from Crow to Chaturanga is a “jump back,” Matt teaches us to still treat it like a slide. He demonstrates how this will encourage more control and ease. He also mentions that this transition may even be easier than the more common transition from Uttanasana to Chaturanga. This may be because the feet are already elevated (if we’re balancing Crow), so we simply straighten the legs and slide back. It makes sense then that even if we are not elevating the feet, but our bodies are in the shape of Crow with the toes pointed, we can still slide back, making the “jump back” more graceful and refined. Beyond sliding back, it is essential to keep the weight in the hands and allow the chest to go forward as the feet are gliding back.

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!

DOWNWARD DOG, PLANK, CROW, CHATURANGA

As it is the Chromatic way to break things down into a digestible, step-by-step approach, Matt dials back the “jump forward” transition into Crow. In this dissection, we go from Downward Dog to Plank to Crow, and then floating back to Chaturanga. One of the most important things about the Chromatic approach is our attention to the process. Exploring in this way helps us learn more about our bodies and guide our next steps. If we adopt an attitude of playfulness, we’re more inclined to stay present and release the pressure of a results-oriented attitude. To be clear, this doesn’t mean that we don’t see results; it’s just that the results may not be what we expect. For example, if we don’t balance in Crow after the transition, we are still strengthening the physical body and training the nervous system, which cultivates an imprint for transformation.

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!

JUMP IN

Armed with more playfulness, we offer ourselves the permission to jump into further action. We will only take this next step of exploring this transition if we already have the ability to confidently balance in Crow.

In this final transition, we are literally jumping into Crow straight from Downward Dog. We see in the video that we are still encouraged to take a “step back” in preparation. Matt demonstrates that this is done by shortening the distance between the feet and hands in Downward Dog and then proceeding to jump forward. Maintaining the mechanics of keeping the feet low while maintaining a “sliding” energy during the transition will help us refine our skills.

Click here to be added to the waiting list for Matt’s next online course, The Pose Factory, if you’re interested in further refining your foundational skills.

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: MOVE 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

Mountain Pose Mechanics

Plough Pose vs. Shoulder Stand

Arm Balance Transitions

Hanumanasana Hints

Chin Stand

Postpone The Stretch Sensation

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

Hanumanasana Hints

by Trisha Curling | Jul 18, 2024 | Main Page Display

Hanumanasana Hints

splits

HANUMANASANA HINTS

Applying intelligent techniques to a posture like Hanumanasana is crucial—simply hoping for the best is definitely not the way to go! That mindset leaves us vulnerable to injury. Hanumanasana is also the type of pose that can be quite intimidating if we don’t have a lot of experience with it. Go slowly and use the techniques Matt demonstrates in today’s video, which offer a safe path to explore the variations and methods that feel right in our own bodies. The Hanumanasana “hints” provided help us understand what’s required physically. Through the techniques, we gain a grasp of what muscles are being engaged, when to engage them, and when to lean into expansion. Extension and expansion are the nature of the posture, but it is also rooted in stability and strength.

THE POSE FACTORY

WAITLIST NOW OPEN

Dogmatic alignment versus functional alignment
Learn popular postural pitfalls
Myths versus truth
Formulaic approach for comprehensive learning
Excellent guide for yoga enthusiasts
Must-have for yoga teachers
Joint-health awareness
Muscle integrity, range of motion
Props for accessibity
Alignment alterations in the case of injuries

✋ SIGN UP HERE

THE 4 VITAL ACTIONS FOR THE HIPS

There are 4 main actions that help us prepare for Hanumanasana. They help activate the muscles that surround the hips. Strengthening is in fact what will ultimately inform our capacity for increased hip mobility. The actions will also influence what we experience in regard to flexibility in areas like the adductors, abductors, quadriceps, and hamstrings.

Here are the 4 main main actions Matt outlines:

Squeezing in
Expanding out
Rotating in
Rotating out

In the video clip, we see how these actions are applied to the variations and drills.

WATCH THE VIDEO

HANUMANASANA PREPARATION: FOOLPROOF PREPARATION FOR THE HIPS

LIZARD ROTATIONS

The Lizard Pose variation offered today is rich in technique. Matt demonstrates a quadricep activation in the back leg while rotating inward and outward with the front leg. This provides an opportunity to exercise control within these movements. There’s also an element of squeezing in in order to remain balanced, especially if we plantarflex (point) the back foot.

After this strengthening, we move towards stretching and a degree of expansion. This is an example of what was discussed in our recent blog post, Postpone the Stretch Sensation. After training the body to understand that it is safe, through strengthening, we can then be more free to lengthen.

After the Lizard rotations in preparation for Hanumanasana, Matt then opens up the posture by bowing his torso further away from his front leg and then taking hold of his back foot to stretch the quadriceps in the back 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

LEARN MORE!

BOLSTER SUPPORT

Now we actually get into the shape of Hanumanasana with the use of props. As always, there are options. Matt demonstrates with a bolster and two blocks; he also mentions that using sturdy chairs in the place of yoga blocks is totally acceptable. This is where the discernment to use what works best for ourselves as individuals is key.

Again, we start with control and contraction. Matt begins by pulling inward—pressing both the heel of the front foot and the back knee or back foot down while pulling them towards one another. He then layers on first an inward rotation of the front thigh to activate the adductor muscles, then he rotates the front thigh outwards to target the back inner thighs, front outer hamstrings, and gluteus muscles. Following these strengthening actions, stretching and lengthening are the next steps.

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!

THERE’S NO RUSH

Here comes the expansion. In this Hanumanasana drill, we put on socks to slide our feet on a slippery floor.

Although we are experimenting with more depth, it’s imperative that we go slow with the amount of expansion. We know that we remain in control of the freedom in this drill when we can still engage and draw the legs back in towards one another as we alternate on each side. If we are unable to do this, Matt advises that we shorten the distance between the legs. There’s absolutely no rush. This is our opportunity to tap into the more controlled techniques previously explored. This is the foolproof preparation for Hanumanasana.

The waitlist for Matt’s upcoming online course The Pose Factory is open. You won’t want to miss more details about the techniques that unlock postures like Hanumanasana.

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: The Splits 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

Mountain Pose Mechanics

Plough Pose vs. Shoulder Stand

Arm Balance Transitions

Hanumanasana Hints

Chin Stand

Postpone The Stretch Sensation

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

Chin Stand

by Trisha Curling | Jul 11, 2024 | Main Page Display

Chin Stand

ganda bherundasana

CHIN STAND

Without a doubt, Chin Stand requires preparation. This posture must be approached with the utmost humility, essential in order to respect the potential risk. If this pose is not explored regularly in our physical practice, it may be quite challenging. At the same time, it’s a rewarding journey! Chin Stand requires an exceptional amount of back and upper body strength, along with a generous amount of front body flexibility. That being said, this posture provides us an opportunity to go more deeply into those areas of the body. We can examine what requires development and attention.

Taking that approach covers the physical, but what is often lacking is the mental fortitude to let go of the outcomes and simply delight in the process. We are capable of taking actions to develop while challenging ourselves.

THE POSE FACTORY

WAITLIST NOW OPEN

Dogmatic alignment versus functional alignment
Learn popular postural pitfalls
Myths versus truth
Formulaic approach for comprehensive learning
Excellent guide for yoga enthusiasts
Must-have for yoga teachers
Joint-health awareness
Muscle integrity, range of motion
Props for accessibity
Alignment alterations in the case of injuries

✋ SIGN UP HERE

POSTERIOR CHAIN FOCUS

Establishing a strong base is the key to preparation, especially when approaching a posture like Chin Stand. We need to be confident while progressing through each step on the roadmap towards the pose. As Matt says in today’s video, the posture is “all about the posterior chain.”

While prone on his mat, Matt demonstrates a drill for Chin Stand that strengthens the hamstrings, buttocks, and lower back. The drill is designed to teach us how to isolate the strength of these areas of the body on each side. Exploring in this way provides the opportunity to find where there may be gaps we need to fill in terms of strength. If we notice that it is more challenging on one side, we can devote more time to that particular area.

What also happens is that we begin to play with the shape that’s created in Chin Stand.

WATCH THE VIDEO

CHIN STAND: TAKE FLIGHT FROM THESE FOUNDATIONS

PREPARE YOUR NECK LIKE A BACKBEND

Clearly, the neck muscles are in the spotlight in Chin Stand. Flexibility is required along with strength and stability to reduce the risk of injury.

When stretching the neck, the approach is similar to what we’ve learned about backbends with Matt. In backbends, we first send the rib cage forward. In Chin Stand preparation, Matt demonstrates how to send the chin forward, after creating a support under the occiput (the back part of the skull). We then lift the chin to stretch the muscles in the front of the neck. This mimics the lift of the lower ribs up in order to stretch the abdominals in backbends. One of the last similarities is the exit. Just like in backbends, we take care to maintain the shape we’ve created in the neck while we slowly lower the chin. Keep the jaw closed in order to feel the stretch.

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!

CHIN STAND VARIATIONS

Matt sets himself up with a wall, yoga blocks, a bolster, and a chair. With these props, he delves into various positions with the legs. He offers “stag” positions with either a foot or a knee on the chair. A knee, he suggests, is far more accessible, but placing the foot on a chair more closely resembles the experience in Chin Stand.

Another variation is placing the arms back behind us. We can still explore the same stag options of the legs with this change in the arms.

Matt emphasizes that one of the key points, as we continue with our quest, is that we use our hand grip along with more of our upper body strength in order to keep the neck safe.

When selecting the option in which we turn away from the wall, we MUST have a partner educated in how to support us.

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!

YOU’RE ALLOWED TO CHEAT

If we do go to the point of doing Chin Stand without any props, we can view “cheating” as part of the humility previously mentioned. Matt discusses rolling the elbows more inward as a way of protecting the shoulder girdle and providing stability. Cheating or not, we are better off keeping safety as our first priority rather than attempting to achieve some “aesthetic.” This is an example of choosing to embrace the process and value our discernment when attempting a posture as complex as this one. It’s not about the outcome as much as it is about the experience and journey. It’s the learning that is most valuable.

Matt’s online course The Pose Factory is the perfect platform to expand our learning. The course offers the keys to creating the foundations we desire in our asana practice. Register today to access the building blocks of maximum 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: Inversion 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

Mountain Pose Mechanics

Plough Pose vs. Shoulder Stand

Arm Balance Transitions

Hanumanasana Hints

Chin Stand

Postpone The Stretch Sensation

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

Postpone The Stretch Sensation

by Trisha Curling | Jul 4, 2024 | Main Page Display

Postpone the Stretch Sensation

flexibility

POSTPONE THE STRETCH SENSATION

If one of the goals of our physical yoga practice is to increase flexibility, we may automatically believe that we just need to stretch more. It’s critical that we understand that increasing flexibility is much more layered than simply stretching. Yes, we know the stretch sensation has the potential to feel really good; in fact, it can feel GREAT when done appropriately for our bodies and at the right time.

What if we were to entertain the idea of postponing the stretch sensation in order to increase flexibility? This might sound like we’d be moving away from our goal, but we’d actually be moving more expeditiously along the path. In today’s video, Matt demonstrates strengthening techniques that target hamstring flexibility. Instead of simply stretching, we can apply techniques that not only cultivate length in the muscles but also foster the overall health of the muscles.

THE POSE FACTORY

WAITLIST NOW OPEN

Dogmatic alignment versus functional alignment
Learn popular postural pitfalls
Myths versus truth
Formulaic approach for comprehensive learning
Excellent guide for yoga enthusiasts
Must-have for yoga teachers
Joint-health awareness
Muscle integrity, range of motion
Props for accessibity
Alignment alterations in the case of injuries

✋ SIGN UP HERE

HAMSTRING STRETCH PREPARATION

As we prepare our hamstrings to stretch and create more length, we must understand the difference between tension and strength. If we go straight into stretching, attempting to go beyond our current threshold with the intention of progressing, it’s possible that our bodies will tense up and go into “protection mode.” Tension is activated to halt potential injury.

Preparing the hamstrings prior to a good stretch involves strengthening. At the beginning of today’s video, Matt demonstrates two postures that get us started:

Crescent Pose Preparation

Preparing the hamstrings also means activating the gluteus muscles. What we see are techniques initiated by the feet and pelvis that promote these activations.

Forward Fold

Pressing the heels outward here helps activate the tensor fasciae latae (TFL) muscles, which tips the pelvis and lengthens the hamstrings.

WATCH THE VIDEO

POSTPONE THE STRETCH SENSATION: HAMSTRING FLEXIBILITY TECHNIQUES

STRETCH TECHNIQUE DEVELOPMENT

To progress, we need to find multiple ways during a given yoga practice to implement the acquired techniques within the area of focus. When we do this, we train our brain and body to respond with greater precision. Two more ways to explore the hamstrings before executing a stretch include:

Twisted Monkey

Matt demonstrates a drill in which we go back and forth between activating the hamstrings and activating the quadriceps.

It’s important to be present and intentional about activating the muscles; just going through the motions means we are not implementing the techniques with accuracy.

Warrior III Preparation

Here, Matt emphasizes activating the hamstrings and the glutes by lifting the back leg higher than we might expect. We get a little closer to understanding two concepts: facilitated stretch and reciprocal inhibition.

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!

STRETCH YOUR PERSPECTIVE

Matt teaches us how to apply actions that will promote transformation, rather than just executing postures in the “traditional” way. This may be different from what we’re used to in our asana practice, but when we stretch and challenge our perspective on how to practice, we begin to cultivate change.

In the video, after getting into a Cobra pose variation, Matt teaches us how to activate the hamstrings by first flexing the feet, which helps minimize potential cramping in the calf muscles, then pulling the heels towards the back. He then provides the option to undo it by lengthening the legs out. Going back and forth can assist us in deepening the activation sensation.

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!

FROM TENSION TO RELEASE

Last, we see the demonstration of both strength and stretch in action when Matt transitions from Dandasana to Paschimottanasana.

In Dandasana, we learn to activate the hip flexors while stretching the hamstrings. This is an example of reciprocal inhibition: activating the opposing muscles of those we’re stretching.

Matt continues to lean more forward in the posture but cues pressing the heels down into the floor and pulling them back. Here, we’re both lengthening and activating the hamstrings. This is a demonstration of a facilitated stretch.

We have postponed the stretch sensation long enough now to more safely enter into Paschimottanasana, where the stretch can be more passive. After strengthening the muscles, our brain and body feel safe enough to release into the stretch.

This process of learning and exploration is available in Matt’s upcoming online course, The Pose Factory. Access the waiting list here!

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 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

« Older Entries

Next Entries »