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Wake Up Your Wheel Pose

by Trisha Curling | Jun 27, 2024 | Main Page Display

Wake Up Your Wheel Pose

heart opener

WAKE UP YOUR WHEEL POSE

We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial setup to the final expression, everything flows like a set of dominoes falling one after the other. When we don’t have a system of execution with knowledge, practice, and preparation behind it, our Wheel Pose can feel quite listless. So the question becomes, how can we wake it up and revive such a powerful posture? There are a few things to pack into the toolkit in order to find our greatest potential in Wheel Pose, but one of the simplest things Matt encourages us to be aware of is DIRECTION. This plays a key role in cultivating the experience we desire.

FREEDOM OF THE HEART

Learn how to access pain-free heart openers
Technique-infused 2-hour workshop
Step-by-step tutorials for each heart opener
Decrease low back discomfort
Increase spinal strength, stability, and support
Improve your standing and seated postures
Improve the flexibility of commonly stuck muscle groups
Injury Awareness: Avoiding spinal compression
Debunk popular alignment with anatomy knowledge
Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
LIVESTREAM DATE: June 9 at 10am Eastern Time (NYC Timezone)
REPLAY: Available immediately, lifetime access

✋ SIGN UP HERE

UP AGAINST THE WALL

If you’ve taken classes, workshops, or courses with Matt, then you’ll know that it’s of the utmost importance to take an intelligent approach to a posture, or in other words, to progress toward it; progression is part of the Chromatic way. When practicing the Chromatic system, we break things down into digestible pieces.

At the beginning of today’s video, Matt demonstrates a Wheel Pose drill up against the wall. This drill removes the weight of gravity, allowing us focus on techniques that create more depth in spinal extension. This focus helps us get sensationally in touch with areas of the spine that require careful attention in order to take care in creating further mobilization. We gain the first inkling of the importance of direction, that is, where we send the chest and feet. You’ll see that once Matt walks away from the wall, he sends his chest forward and then up to the sky.

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WAKE UP YOUR WHEEL POSE: DELIBERATE DIRECTION & ALIGNMENT

ROLL UP YOUR YOGA MAT

Standing upright in the first drill allows for a fair amount of “easy” exploration. As we begin to feel more confident, we can progress further. So next, we get down in order to get up.

The next progression in the video is an exploration of Wheel in which we roll up a yoga mat against the wall. Here, we also get a sense of the placement of the forearms. Directing them in a wider, outward angle helps unlock the shoulders and again move the direction of Wheel Pose towards the wall. Matt explains that when the forearms are pulled closer together, it places the shoulders into a more locked position, pushing the direction of the pose into the feet. This is not where we want to be when attempting to maximize depth.

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WHEEL WITH BLOCKS

Here, we swap out the yoga mat for a couple of yoga blocks placed diagonally against the wall. Something to consider here is that even if the feet are not placed far away from the wall, we want to create the sense of a directional pull of the knees away from the wall as we lift the chest up and towards the wall. There is an oppositional pull between the chest and the knees. What may result is less bend in the knees in the final stages of the posture because of the softening of the heart and the depth created in the spinal extension.

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TEST OUT THE OPPOSITE

The sensations of the opposite ways we can feel in Wheel Pose are discussed above: We can feel listless and languid, or rather the desired opposite of the spectrum, namely vibrant, strong, and fully awake.

The only way to understand this is through exploration and practice. Through exploration, we can spend time slightly exaggerating where we “should not be” in the pose. Try it! Move deliberately in the opposite direction to investigate the outcomes.

At the end of the video, Matt first pushes his Wheel Pose in the direction of the feet, but you can see that adjusting by walking the feet out and then pushing in the direction of the wall changes everything about the posture. Changing the alignment and moving in the “right” direction transforms our experience.

Check out Matt’s recent workshop, Freedom of the Heart, to dive deeper into these concepts and transform your backbending practice.

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Article by Trish Curling

Video Extracted From: Freedom of the Heart Workshop

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ONLINE ANATOMY COURSE

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Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
Release aches and pains
Learn how to avoid common injuries
Caters to all levels with modifications and props
20 hours Continued Education Credits with Yoga Alliance
20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

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Wake Up Your Wheel Pose

Wake Up Your Wheel Poseheart openerWAKE UP YOUR WHEEL POSE We don’t have to question it—we know whether or not we’re feeling open, free, and strong in Wheel Pose. There’s a lightness and expansiveness that takes over when everything falls into place: From the initial...

Spinal Spaciousness

Spinal Spaciousnessdancer poseSPINAL SPACIOUSNESS Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles. Aside from nutrition, it’s not enough to say that movement in general is enough to...

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

Heart Opening Education

Heart-Opening EducationbackbendHEART-OPENING EDUCATION There is a great deal to learn with regard to heart-opening postures. Of course, negotiating the execution and being aware of the anatomy involved in various heart-opening poses are some of the initial...

Pranayama

PranayamabreathworkPRANAYAMA Pranayama helps us to more deeply connect to the energy that runs through us. This can be done via a variety of breathwork practices. It’s important to understand that the breath is the physical layer through which we can access prana...

Hip Opening Without Knee Pain

Hip Opening Without Knee Painhip mobilityHIP OPENING WITHOUT KNEE PAIN "Hip opening” in a yoga class just sounds glorious if we feel confined or constricted in this area of the body and our intention is to transform this experience. The term may not sound glorious,...

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Spinal Spaciousness

by Trisha Curling | Jun 20, 2024 | Main Page Display

Spinal Spaciousness

dancer pose

SPINAL SPACIOUSNESS

Some key indicators of spinal health include strong bones, durable yet flexible ligaments, supple discs, and strong supportive muscles.

Aside from nutrition, it’s not enough to say that movement in general is enough to nurture spinal health. We need to be active participants and intentional about the techniques we use in our movements to actually maintain a healthy spine.

Even when heart-opening postures are a part of our asana practice, we may not be as dialed in to the techniques required to foster spinal health and spaciousness: Promoting space between the vertebrae helps us avoid compression; developing patterns that don’t serve us over time can result in decreased spinal health and increased pain. In his most recent heart-opening workshop, Freedom of the Heart, Matt highlights how to maintain spinal spaciousness in Dancer Pose. Today, we’ll examine some key points to develop in this posture.

FREEDOM OF THE HEART

Learn how to access pain-free heart openers
Technique-infused 2-hour workshop
Step-by-step tutorials for each heart opener
Decrease low back discomfort
Increase spinal strength, stability, and support
Improve your standing and seated postures
Improve the flexibility of commonly stuck muscle groups
Injury Awareness: Avoiding spinal compression
Debunk popular alignment with anatomy knowledge
Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
LIVESTREAM DATE: June 9 at 10am Eastern Time (NYC Timezone)
REPLAY: Available immediately, lifetime access

✋ SIGN UP HERE

SENSATIONAL AWARENESS

How can we dial into what’s required of us to reach our potential in our backbends? In the full class, Matt shares the very first step: tuning into the sensations in our bodies. Our bodies are intelligent; they respond in a way that both protects us and supports us in finding more depth in our backbends at the right time.

For the most part, it may be easier to identify the areas where we feel more open, where we have increased mobility; however, tapping into the sensations of the restricted areas will help us open up overall. It’s in these restricted areas where we need to place our focus and effort, for example, by applying the technique of “bowing the spine.” Staying present in the physicality of the experience will unleash the ability to expand and create spinal spaciousness.

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SPINAL SPACIOUSNESS: DETAILED DISSECTION OF DANCER POSE VARIATIONS

DANCER POSE PREPARATION & EXECUTION

After sensational awareness comes the utilization of biomechanics and the application of anatomical knowledge. In preparation for Dancer, Matt demonstrates a drill at the wall to practice bowing the spine.

The key cues here include the following:

Moving the ribs forward
Sending the heart up
Pushing the hips and buttocks back
Pressing the hands isometrically downward to increase the lift of the heart

Next, he demonstrates Dancer Pose at the wall. This time, because we’re grabbing the foot, we’re layering on the sensational awareness of opposing forces: sending the knee back while pushing the foot into the hand, and of course, moving the chest forward by bowing the spine. If we were to just reach back without first lifting and opening the front body, there would be increased compression, therefore placing spinal health at more risk.

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KING DANCER

One of the most important actions in the body for King Dancer is the movement of the elbow. The elbow comes in and then rotates to help us hold the foot or strap. This encourages the necessary amount of spinal extension for the posture.

Placing emphasis and awareness on all of the moving parts leads to a more pleasing experience. It’s so important to adopt a systematic approach, knowing that we must first create the spinal extension before moving on to the next actions. Now, Matt continues to emphasize that the approach is not dogmatic, but that listening to the sensations in our bodies will indicate where we need to place our attention and work. This effort may be to relax or to engage a muscle. It may also provide clarity as to where more spinal mobility is required.

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

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ACTIVE PARTICIPATION

If we repeatedly engage in actions that cause compression in the spine during backbends, we are only furthering damage and placing our spinal health at risk. Spinal spaciousness allows for better quality of movement.

Finding such a lightness and spaciousness in the spine during backbends is not impossible. Often, it comes after a period of more effortfulness: In the process of achieving a heart opener like Dancer Pose, we are engaging the proper muscles and implementing the right techniques. The awareness and repetition of these actions makes us active participants and multiplies our potential.

Matt’s most recent workshop, Freedom of the Heart, delves into the explorations of multiple backbends. It’s in these explorations that we uncover more about what’s possible in our heart-opening practice.

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: Freedom of the Heart Workshop

← 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

Wake Up Your Wheel Pose

Spinal Spaciousness

Steps To Scorpion Pose

Heart Opening Education

Pranayama

Hip Opening Without Knee Pain

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

Steps To Scorpion Pose

by Trisha Curling | Jun 13, 2024 | Main Page Display

Steps to Scorpion Pose

vrschikasana

SCORPION POSE

Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we explore and apply Matt’s techniques in a methodical way, we begin to understand that Scorpion requires both strength and a degree of softening and letting go. Once we get into the intricacies of this backbend, we adopt the ability to “relax” into it.

Further, we develop the gift of discernment. The challenging nature of the posture forces us to use caution in exploring what works for our individual bodies. The journey reveals a deep discovery of the self.

FREEDOM OF THE HEART

Learn how to access pain-free heart openers
Technique-infused 2-hour workshop
Step-by-step tutorials for each heart opener
Decrease low back discomfort
Increase spinal strength, stability, and support
Improve your standing and seated postures
Improve the flexibility of commonly stuck muscle groups
Injury Awareness: Avoiding spinal compression
Debunk popular alignment with anatomy knowledge
Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
LIVESTREAM DATE: June 9 at 10am Eastern Time (NYC Timezone)
REPLAY: Available immediately, lifetime access

✋ SIGN UP HERE

MOBILIZE THE SPINE

Matt teaches techniques to prepare more specifically.

In preparatory postures, there’s more that takes place than simply arching the back or assuming that it’s enough to anteriorly tilt the pelvis.

Throughout a backbend practice leading up to Scorpion Pose, pulling the belly in and up helps create a spaciousness in the spine that minimizes compression. The action activates the transversus abdominis and engages the back muscles for support, and it shifts the vertebrae and intervertebral discs forward. Here, we also utilize discernment. Yes, we are trying to lift and send each vertebra more forward, but we must also tap into which segments of the spine feel more “stuck.” Going to the position that feels doable is key. We can use this information in further supplementary work in this asana practice or in others.

WATCH THE VIDEO

STEPS TO SCORPION POSE: BACKBEND TECHNIQUES CLARIFIED

KING COBRA PREPARATION

After many postures and positions that contribute to preparing for Scorpion Pose, Matt teaches King Cobra. He notes that it’s a great posture to explore as part of the Scorpion toolkit because it provides almost the same joint relationships. The difference is that it’s flipped over, with the belly as the base of support.

In the video, Matt offers 2 variations. One variation makes use of a bolster, which provides support under the rib cage. Using the bolster provides feedback as to how much we are lifting and lengthening the abdomen when we send the spine forward.

The variation without the bolster includes the cue about “softening.” It’s not that we shouldn’t soften when using the bolster; in the second variation, he’s simply reminding us when and where to implement this action.

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SCORPION STEPS

A key consideration is to de-emphasize touching the feet to the head in Scorpion Pose—body proportions play a role in whether or not this is actually possible. Emphasizing healthy and safe spinal extension will reap greater rewards.

Here are some key steps when practicing Scorpion at a wall:

On all fours, turn the hands out and set them wide
Soften the heart towards the ground
Snake the chest through the shoulders
Kick the feet up to the wall
Reach into the wall with toes or heels
Simultaneously reach the chest and the feet towards the wall

There’s no doubt about the strength required to follow these steps. The pattern practiced in King Cobra is recreated by softening down the chest while pulling towards the wall. Again, it’s this “relaxing” into the backbend that helps create the required space between the vertebrae.

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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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JOURNEY OVER DESTINATION

We can get caught up in the aesthetics of a robust posture like Scorpion Pose, but Matt always emphasizes that the beauty lies in the discoveries we make about ourselves. As we explore our potential, many opportunities are produced that help us learn more about the levels of our willingness to challenge ourselves and our ability to pull back when necessary. On a physical level, we learn about our capabilities and our limitations in a particular instance. With regular practice, we gradually transform our experience overall. Following precise techniques, along with a willingness to explore, supplies us with confidence.

We can apply this to Scorpion by calling the touching of the toes to the head the “destination” and all of the spinal explorations along the way the “journey.” If we let go of the destination, we can appreciate all of the outcomes of the journey.

Matt’s recent 2-hour online Freedom Of The Heart workshop reveals techniques and increased insight for stronger, safer backbends.

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

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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

Wake Up Your Wheel Pose

Spinal Spaciousness

Steps To Scorpion Pose

Heart Opening Education

Pranayama

Hip Opening Without Knee Pain

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

Heart Opening Education

by Trisha Curling | Jun 6, 2024 | Main Page Display

Heart-Opening Education

backbend

HEART-OPENING EDUCATION

There is a great deal to learn with regard to heart-opening postures. Of course, negotiating the execution and being aware of the anatomy involved in various heart-opening poses are some of the initial considerations. There is also, however, a psychological aspect that must be contemplated so that a solid foundation may be cultivated. The psychological aspect comes from how the nervous system contributes to the experience within our physical bodies when we are exploring heart openers. What’s important overall is to remain open to gathering a broad spectrum of information and continuing to be a student. Today we’ll dive into some of the physical techniques and psychological aspects of heart opening that Matt teaches in order to maximize our potential for greater expansion.

FREEDOM OF THE HEART

Learn how to access pain-free heart openers
Technique-infused 2-hour workshop
Step-by-step tutorials for each heart opener
Decrease low back discomfort
Increase spinal strength, stability, and support
Improve your standing and seated postures
Improve the flexibility of commonly stuck muscle groups
Injury Awareness: Avoiding spinal compression
Debunk popular alignment with anatomy knowledge
Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano
LIVESTREAM DATE: June 9 at 10am Eastern Time (NYC Timezone)
REPLAY: Available immediately, lifetime access

✋ SIGN UP HERE

THE ROLE OF THE NERVOUS SYSTEM

In the full class, Matt explains the balance we need for an expansive yet strong backbend. By “balance,” he means finding the “sweet spot” on the spectrum between the parasympathetic and the sympathetic nervous system. Why is this relevant?

First, we must understand the difference. The parasympathetic nervous system is associated with the ability to “rest and digest,” which implies an ability to surrender. In contrast, the sympathetic nervous system is associated with “fight or flight,” preparing the body for activity. Both systems are necessary, offering us what we need when it’s appropriate to soften and when it’s appropriate to gather energy. These two ends aptly describe heart-opening postures. There’s a strength required from the back body, while the opposite is true for the front body—length and flexibility are essential here.

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HEART OPENING EDUCATION: ESTABLISH A SOLID FOUNDATION

STRETCH VERSUS STRENGTH: THE ANATOMY

In regard to the skeletal system, one of the goals of heart-opening postures is to develop increased opening between each vertebra, or more specifically, opening at the front by moving the spinal column forward, allowing for the intervertebral discs to slide forward.

As for which muscles to strengthen, some of the primary ones we’re looking at are the rhomboids and the middle and upper fibers of the trapezius. Actively engaging these muscles will contribute to bringing the shoulder blades towards the spine (retraction).

In terms of stretching, in heart-opening postures we are generally stretching the pectoralis major and minor muscles, the rectus abdominis, and the anterior deltoid muscles.

Part of the appropriate patterning in our bodies throughout a heart-opening yoga practice is to intentionally train the activation of the muscles we’re strengthening so that the front body automatically responds with the stretch.

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Deepen your yoga practice
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STRETCH VERSUS STRENGTH: FOUNDATIONAL POSTURES

Locust Pose Variation

In the video, Matt delves right into an important action, shoulder elevation, that takes place before the retraction of the scapulae. This allows for more space and increased range in the retraction. The clasp of the hands and lift of the heart effectively strengthen the previously mentioned muscles in the back body. Matt also demonstrates how to use a strap to maximize the benefits of stretch and strength in this posture.

3-Part Cobra Pose Variations

If we’re really interested in learning how to isolate the various sensations we experience in a heart-opening posture, then this foundational pose is an absolute must! Matt offers 2 variations (1 without any props and 1 with a bolster).

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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BE WILLING TO EXPAND

Both literally and figuratively, we need to be willing to expand. This means accepting new information, even if we think it contradicts what we’ve always done in our yoga practice. It also means exploring and applying the techniques that support our body’s unique capacity to transform and potentially go deeper in heart-opening postures.

When we consider the impact this can have on our nervous system, we can more fully understand the benefits to our physical and emotional body. Consider how empowering it will be to surrender not only to the vigor and strength of a heart opener but also to expansion in our breath because we are relaxed enough to find more stretch and length in the front body.

Building the confidence to execute strong, safe heart-opening postures takes time, through patience, practice, and education.

Register for Matt’s upcoming 2-hour online Freedom of the Heart workshop, where you’ll become a master of your own body in heart-opening postures.

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: Anatomy of the Heart 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

Wake Up Your Wheel Pose

Spinal Spaciousness

Steps To Scorpion Pose

Heart Opening Education

Pranayama

Hip Opening Without Knee Pain

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

Pranayama

by Trisha Curling | May 30, 2024 | Main Page Display

Pranayama

breathwork

PRANAYAMA

Pranayama helps us to more deeply connect to the energy that runs through us. This can be done via a variety of breathwork practices. It’s important to understand that the breath is the physical layer through which we can access prana (energy, or life force). There is great power in understanding how and when to move the breath in a specific way through our bodies. Different breath practices serve different purposes and have the ability to offer transformative experiences. In today’s video, Matt explains and demonstrates how and when to utilize various breath techniques to connect with and become more conscious of how breath moves within our bodies.

Of course, having more knowledge about our anatomy helps increase the benefits of these breathwork techniques. As always, Matt infuses his teachings with anatomy education to give us a broader and more complete picture.

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GET TO KNOW THE DIAPHRAGM

The diaphragm is the “breathing muscle” we tend to be more familiar with, but there are other muscles that participate in this natural function. In the video, Matt explains that the diaphragm at rest is in a balloon-like shape and up towards the sternum during the exhalation of the breath. When we inhale, the diaphragm contracts and flattens downward. If we visualize the movement of the diaphragm as we participate in focused breathwork practices, we can better control where we would like to place the breath in our bodies. As we discuss the various breathwork techniques, we comprehend better why it may be more appropriate to direct the breath more downward into the belly or more upward into the thoracic area of the body.

WATCH THE VIDEO

PRANAYAMA: UNDERSTANDING THE POWER OF BREATHWORK

FIND THE ENTRY POINT

One of the most important factors of breathwork is to connect with the sensations we’re experiencing. To better prepare our mind and body, we can use a technique that acts as a doorway or entry point into pranayama.

Padadhirasana, or pranayama preparation, is a way to balance the nervous system. In this practice, from a seated position, we place our hands underneath the armpits. Because we continuously fluctuate between favoring either the sympathetic or the parasympathetic nervous system, the practice is thought to aid in stimulating the nostrils (or, if one so chooses, the left- or the right-side nostril), which directly connects to stimulating the sides of the brain. This fluctuation may manifest by experiencing less opening through either nostril. In the video, we learn how to stimulate the appropriate side.

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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TYPES OF PRANAYAMA

Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana has a calming effect. This is useful when trying to stimulate the parasympathetic system. In the video, this is where we can practice options for how to manipulate the diaphragm.

Dirgha Pranayama (3-Part Breath)

We start with the expansion of the belly on the inhale, which then goes to the ribs and to the collar bone. On the exhale, the pathway is reversed.

Kapalabhati (Skull-Shining Breath)

This is a more energetic breath technique that can be very helpful in increasing energy and as a preparation for the asana practice. The exhalation is emphasized here, which strengthens the transversus abdominis (the deepest abdominal muscle).

Bhastrika (Bellows Breath)

Bhastrika is also an energizing breath practice; however, both the inhale and the exhale are emphasized.

300 HOUR ONLINE TEACHER TRAINING

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A POWERFUL TOOL

These pranayama techniques are powerful tools that can facilitate greater connection with the distribution of energy—in an asana practice or off the mat, during our other daily activities. In times of stress, we can shift into the parasympathetic, and if we require more energy, we can rely on practices like Kapalabhati or Bhastrika. Even though it is easy to become complacent about how we experience our energy or breathing patterns, we actually have the power to transform our experiences by simply incorporating these practices into our daily lives.

Matt’s Spring registration for his 200 and 300 Hr. Teacher Training programs begins on June 1. Pranayama, connected to both anatomy and philosophy, enriches both our own understanding and the experiences of our students. This is the Chromatic way. Click here for more information about these life-changing teacher training programs.

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

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Article by Trish Curling

Videos Extracted From: Breath Of Fire Immersion and Move Breathe Release Immersion

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Hip Opening Without Knee Pain

by Trisha Curling | May 23, 2024 | Main Page Display

Hip Opening Without Knee Pain

hip mobility

HIP OPENING WITHOUT KNEE PAIN

“Hip opening” in a yoga class just sounds glorious if we feel confined or constricted in this area of the body and our intention is to transform this experience. The term may not sound glorious, however, if we know that knee pain will accompany hip-opening yoga postures. In this scenario, it can be quite daunting to try to move across the spectrum from having tight to more open hips. On the other hand, if we’re hypermobile in this area, it may also feel a little nerve-wracking to delve into the action of hip opening. The good news, whether we are hypermobile, hypomobile, and/or dealing with knee pain in hip-opening postures, is that we can explore similar techniques when it comes to creating increased range of motion without knee pain.

In today’s video, Matt provides us with a roadmap to mitigate knee pain in 6 essential hip-opening postures.

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THE IMPORTANCE OF EXTERNAL ROTATION

Nursing knee pain while engaging in our asana practice can be a point of frustration. We may associate it with fear of reinjury or with memories of “what we used to be able to do without pain.” This is why education and exploration are vital—they help reignite possibility.

When learning about knee pain and its connection to hip-opening postures, we must further comprehend what’s involved with external rotation at the hip. When practicing with Matt and learning the Chromatic way, we quickly find out that such rotation involves much more than just rotating the upper thigh. There are detailed steps that promote both activation and stretch of the muscles that surround the hip, which helps us more safely engage with external rotation and ultimately assists in reducing knee pain. We can apply what we learn in the following postures.

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HIP OPENING WITHOUT KNEE PAIN: 6 POSTURES FOR INCREASED RANGE OF MOTION

ACTIVATE WITH INTENTION

One of the best ways to prepare our bodies and increase both flexibility and mobility is to activate/strengthen our muscles. When we do this, we have better control to independently move our joints through a broader spectrum of range of motion. We benefit from having more confidence and power during physical activity.

Warrior II variation

In the first posture (a variation of Warrior II), we’re strengthening the buttocks and outer hips. Here are some key steps:

Pull the feet towards one another
Tuck the tail under
Push down through the front heel
Rotate the toes and shin out slightly while pulling the outer front foot back—this will activate the biceps femoris (external rotator of the knee joint)

Dragonfly variation

This variation includes a specific technique and also targets the biceps femoris, which closes the knee joint, helping reduce pain in hip-opening postures.

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DRILL AND STRETCH

Pigeon Pose

Here, we explore a more passive stretch. The trick to getting a little deeper into the stretch (particularly into the piriformis muscle) is to twist and to push the hips back. If knee pain is still present, Matt demonstrates how to further externally rotate the thigh to take the pressure off.

Goddess Pose

This time, we learn a drill to incorporate into our practice.

Once again, pulling the feet towards one another will activate the outer hamstring muscles. Instead of remaining static, we pulse or move side to side in order to engage the muscles while we’re stretching.

Skandasana

The target here is the adductor muscles, simply to experience the stretch. It’s not about how low we can take the posture. Keep in mind that by the time we reach this point in the practice, our muscles are already prepared for the stretch.

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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!

THE ULTIMATE HIP OPENER

If we’re experiencing knee pain in hip-opening postures, Lotus Pose might be the farthest thing from our minds. Once we have incorporated the techniques into the postures discussed, the potential for this posture may become a reality. However, we still approach Lotus safely and in phases.

Preparation I

In a Baddha Konasana position, the cue Matt offers—pulling the knees back and out—is key to getting the proper placement of the foot in Lotus.

Preparation II

Executing these actions, we find out just how much they assist in providing us the ability to stack the feet or to access Half Lotus. The two actions result in the closing of the knee joint. If we are still experiencing knee pain in Half Lotus, turning the calf muscles can help release the strain.

Matt’s next online course, The Pose Factory, is full of these extra gems to help us to foster health in our muscles and support our ability to enjoy postures we may have had to put aside.

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 Release Online Workshop