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Strengthen Your Ankles

by Trisha Curling | May 16, 2024 | Main Page Display

Strengthen Your Ankles

foot health

STRENGTHEN YOUR ANKLES

Our feet are the foundation of our bodies. Placing great emphasis on creating ankle stability and mobility during our asana practice should be obvious; unfortunately, this is not always the case. Maintaining a regular practice can help us greatly benefit in this area of the body, even when we’re not specifically focusing on our feet. The simple nature of the practice exposes us to a variety of movements in the ankle joints. It’s up to us, however, to be intentional about incorporating specific actions to strengthen our ankles.

The question is how we can incorporate these actions and techniques. What we’ll see in today’s video is how Matt seamlessly integrates techniques into common postures. These techniques not only translate into a more challenging arm balance but also serve to help us to minimize ankle injuries.

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ANATOMY OF THE ANKLES

In order to strengthen our ankles and create a “corset of support,” it’s helpful to understand the muscles we are affecting with each action. There are 4 actions of the ankle: dorsiflexion, plantar flexion, inversion, and eversion. Although Matt touches on each one of these, our focus for today is on inversion and eversion. Everting the ankle helps activate the fibularis muscles (outer shin). There are 3 fibularis muscles (2 that attach into the outer foot and 1 that is more towards the front of the outer ankle).

The tibialis posterior (along the back side of the calf) helps invert the ankle. This muscle runs along the back of the shinbone, or tibia, and opposes the fibularis muscles. Matt refers to these two muscles as the “bootstrap” muscles, which help stabilize the ankle.

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STRENGTHEN YOUR ANKLES TO MINIMIZE INJURY: IMPLEMENT KEY TECHNIQUES IN FAMILIAR YOGA POSTURES

PREVENTING POTENTIAL INJURIES

If you’ve ever experienced an ankle sprain or the pain of plantar fasciitis, you’ll be glad to know that the techniques from this video can be extremely helpful in preventing these types of injuries.

The outer ligaments of the ankles are smaller and less powerful compared to the ligaments on the inside of the ankle. Due to the increased vulnerability of the outer ankle, more sprains happen here. There are 2 tendons that run under the ligaments that help the ligaments keep the ankle in place. To make sure the ligaments have the support they need, it’s imperative to strengthen the muscles of fibularis. It is equally important to strengthen the muscles that support inversion, to help prevent the collapsing of the inner arch.

If plantar fasciitis is an issue, we want to work on the sole of the foot, in order to reduce strain.

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ANKLE ACTIONS

What are the techniques and how can we implement them?

In the video, Matt takes us through exactly how to evert and invert the ankles via a supported Forward Fold. What we gain here is the understanding of how the actions of simultaneously pressing into the big toe (and big toe mound) and the pinky toe create inversion, activating the targeted muscle groups. The band of stability that is created is what strengthens our ability to balance our side-to-side movement. Matt goes on to demonstrate how this can be applied to familiar postures. In Warrior II, for example, we see how the articulation of the toes can have a greater impact on the external rotation of the hip, which supports the journey towards Flying Pigeon. He also includes the articulations of the ankles in a Pyramid Pose variation, a Figure Four preparation, and an Ardha Chandrasana drill.

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INTENTION

Ultimately, it’s up to us to engage in movements on our mat that may be “less enticing.” The result of the actions described above is that we benefit from an expanded exploration on our yoga mats and from increased foot health and strength for our everyday activities. It’s up to us to be very intentional about our actions. This connects well to a lesson Matt teaches in his 300 Hour Teacher Training about Abhyasa (well-placed effort). The precise movements of the ankles and toes require well-placed thought and effort when focusing on them in a given yoga posture.

Overall, we can also take time to consider the intention of our asana practice. What is our intention in a given practice? What are our intentions overall? These are concepts that will be explored in Matt’s upcoming Pose Factory and Yoga Teacher Trainings.

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Video Extracted From: Mobility Immersion

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Strengthen Your Ankles

Strengthen Your Anklesfoot healthSTRENGTHEN YOUR ANKLES Our feet are the foundation of our bodies. Placing great emphasis on creating ankle stability and mobility during our asana practice should be obvious; unfortunately, this is not always the case. Maintaining a...

Yoga Props & Your Practice

Yoga Props and Your PracticealignmentYOGA PROPS AND YOUR PRACTICE When it comes to incorporating yoga props into our yoga practice, we can take 1 of 2 paths. We either subscribe to the notion that if we use props, we are somehow “less capable” than others in the...

Titibhasana Techniques

Titibhasana Techniquesfirefly poseTITIBHASANA TECHNIQUES There are some general rules to follow when executing arm balance postures. To find optimal balance, most require us not to shy away from leaning forward. They also demand a considerable degree of upper body...

Air Line Activation

Air Line Activationback strengthAIR LINE ACTIVATION Finding ways to effectively strengthen the back in our yoga practice can be a challenge. If our goal is to cultivate strength in this area of the body, we must understand that it requires more than just adding...

Double Stag Handstand

Double Stag HandstandbalanceDOUBLE STAG HANDSTAND Cultivating confidence is a non-negotiable when it comes to implementing a handstand practice. If handstands seem insurmountable even to consider, don’t fret; there might be an easier option. Easier? Really? Yes! Ok,...

Accelerated Handstand Development

Accelerated Handstand DevelopmentinversionACCELERATED HANDSTAND DEVELOPMENT Accelerating the process of achieving a goal comes from consistent practice, but it also depends heavily on the information and knowledge we’ve acquired. Whether a handstand is part of our...

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Yoga Props & Your Practice

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

Yoga Props and Your Practice

alignment

YOGA PROPS AND YOUR PRACTICE

When it comes to incorporating yoga props into our yoga practice, we can take 1 of 2 paths. We either subscribe to the notion that if we use props, we are somehow “less capable” than others in the execution of postures, or we can welcome props with open arms. Using yoga props in our practice can help us achieve greater accessibility within a given posture, and they provide opportunities for us to explore our alignment. They also allow us to discover where our strengths and challenges reside. In today’s video, Matt demonstrates how we can more carefully explore techniques in various postures with a variety of yoga props to move us towards greater understanding of our bodies. This understanding ultimately leads towards an unlocking and expansion of our highest potential.

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Dogmatic alignment versus functional alignment
Learn popular postural pitfalls
Myths versus truth
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Joint-health awareness
Muscle integrity, range of motion
Props for accessibity
Alignment alterations in the case of injuries

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DON’T TRY THIS AT HOME

It might be surprising to see Matt using a camera tripod as a yoga prop in the first part of today’s video, but what’s great about this portion of the demonstration is that he’s not recommending using a tripod as a prop, but it serves as a very quick “how-to” to incorporate what he’s actually suggesting–a broom or a wooden dowel. This part of the video also serves as a reminder that we have license to be creative with our use of yoga props (as long as they are safe of course).

Later, he offers greater detail in both an Open and Closed Seated Twist and in Revolved Side Angle.

The point of using a prop in this way is to lock into the expansion of the chest and isolation of the spine in twist postures, which removes the common tendency of compensating with the shoulders in twist postures.

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YOGA PROPS AND YOUR PRACTICE: 5 POSTURES TO MULTIPLY YOUR POTENTIAL

TRAIN WITH A CHAIR

If it feels like “train” is the wrong choice of word here, please hear me out. What I really mean is to develop our practice through the use of a chair in foundational postures so as to better practice specific techniques. Matt offers A LOT of opportunities to incorporate various techniques in the following 2 postures with a chair:

Warrior 2

In Warrior 2, we can explore the placement of the pelvis, activation of the legs (glutes and adductors in particular), and strengthening of the ankles and feet. Matt demonstrates the exploration of these techniques while sitting on the edge of the chair and then again translating the techniques while slightly lifting off of the chair. Going back and forth here can help reveal where challenges exist.

Extended Side Angle

Again, the chair provides a checking-in point for the positioning of the groin and further exploration of how to strengthen the legs.

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BLOCKS FOR MORE THAN BALANCE

It just so happens that in this demonstration, we again explore the importance of the positioning of the pelvis. The intent is to find a position where the pelvis on the side of the elevated leg is just slightly lifted. When we find the ideal positioning in our bodies, we’re better able to activate the glutes and hamstrings of the raised leg. To go even further, the tucking of the sit bone in the standing leg encourages the same outcome.

Why are the use of the blocks and a wall important here? This exploration/negotiation becomes much easier when we are supported. We can then challenge ourselves to lessen the weight on the blocks to see if we are able to maintain the strength we have cultivated. It’s therefore about much more than balance; it’s about how to foster strength.

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PROPS AND POTENTIAL

As we can see from the video, yoga props (and other tools for that matter) can be like our own private yoga teachers offering adjustments. We can observe this effect in Twist postures. It can be easy to fall into familiar patterns with yoga poses we engage in regularly, but when we incorporate props into our practice, we can better explore more functional alignment. This will have a greater impact on muscle strength and joint health. When we nurture these areas in our asana practice, we can better achieve our true potential.

Matt’s online course The Pose Factory is the perfect course to delve into these concepts. Sign up to get on the waiting list today!

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Article by Trish Curling

Videos Extracted From: Alignment Immersion

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

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Strengthen Your Ankles

Yoga Props & Your Practice

Titibhasana Techniques

Air Line Activation

Double Stag Handstand

Accelerated Handstand Development

All Videos

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Titibhasana Techniques

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

Titibhasana Techniques

firefly pose

TITIBHASANA TECHNIQUES

There are some general rules to follow when executing arm balance postures. To find optimal balance, most require us not to shy away from leaning forward. They also demand a considerable degree of upper body strength to create the rounded position of the torso that’s typically essential in an arm balance. On the other hand, Matt teaches us that if we have the substantial hip flexibility that’s vital for Titibhasana, it is probably one of the easier arm balances. The positioning of the legs in Titibhasana almost automatically places our torso in the rounded position and protracts the scapulae. The pose may sound “simple” when we look at it in these terms, but there are of course techniques we must adopt and master in order to fly in Titibhasana.

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Dogmatic alignment versus functional alignment
Learn popular postural pitfalls
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Props for accessibity
Alignment alterations in the case of injuries

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STRADDLE VARIATIONS

What’s wonderful about Matt’s Chromatic approach to yoga is that he breaks down postures that appear to be insurmountable into smaller, digestible pieces. This allows us to more deeply comprehend what’s required in terms of technique and of what’s required in a posture as a whole. We receive opportunities to practice the techniques in more accessible ways.

In the first part of today’s video, he demonstrates Titibhasana straddle variations.

Straddle A

Seated on a mat, we’re first introduced to the importance of squeezing the legs in while internally rotating them, that is, activating the tensor fasciae latae and adductor muscles. We also get a sense of the rounded position of the torso.

Straddle B

The difference here is the addition of blocks if we find that our elbows are unable to reach the mat (which again adds more accessibility). We can practice the same techniques with additional support.

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TITIBHASANA TECHNIQUES: 6 WAYS TO ACCESS THIS ARM BALANCE

MIMIC THE SHAPE

In Matt’s demonstrations that follow, we observe the development of going deeper into the shape required for Titibhasana.

Turtle Pose

In this variation, we’re taking our chest as close to the floor/mat as possible. We’re still reminded of the squeeze in and internal rotation of the legs, but we’re adding the sensation of getting the legs a little higher on the arms. This is a key factor in finding more success in Titibhasana.

Standing Variations

Option 1

This time, in a standing position, the focus is a bit more on entering Titibhasana and straightening the legs.

Option 2

A bind is introduced here, which encourages increased shoulder mobility. If we know that protracting the shoulder blades is a challenge, this variation can enhance our ability to find the rounding we need.

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GO FOR BALANCE

Again, Matt patiently takes us through the process by first offering a variation that does not require a significant amount of balance before we attempt full balance in Titibhasana.

Half Titibhasana

Although we are not balancing completely in Half Titibhasana, Matt advises us to place a blanket behind ourselves in case we fall backwards.

In this variation, we get an opportunity to “play,” as Matt says, and really put the techniques we’ve learned to the test. Instead of taking flight with both legs, we practice by alternating legs and executing the hip rotation.

Titibhasana

Finally, we attempt to lift both legs up. When we check out Matt’s entry into Titibhasana, we can see the culmination of all of the explored variations.

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A TEACHER’S PERSPECTIVE

As a student, the breaking down of these tips and techniques is invaluable. The different variations of Titibhasana offer entry points along our journey towards this arm balance.

This perspective does not change for yoga teachers. The ability to offer insights and actionable steps for our students is equally priceless. We can’t deny that the Chromatic step-by-step approach is extremely beneficial to our students’ understanding of what’s required for their own bodies.

Matt’s next online course, The Pose Factory, is suited for both students and teachers. It cracks the code of alignment and techniques to help us refine a variety of yoga postures.

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Article by Trish Curling

Videos Extracted From: Flow & Fly 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!

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Strengthen Your Ankles

Yoga Props & Your Practice

Titibhasana Techniques

Air Line Activation

Double Stag Handstand

Accelerated Handstand Development

All Videos

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Air Line Activation

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

Air Line Activation

back strength

AIR LINE ACTIVATION

Finding ways to effectively strengthen the back in our yoga practice can be a challenge. If our goal is to cultivate strength in this area of the body, we must understand that it requires more than just adding backbends into our sequences on the mat. What’s imperative is both thoughtfulness and an execution of the specific techniques required to build strength and simultaneously serve our individual needs within any given practice.

Yoga sequences that underpin the air element from yoga philosophy are utterly valuable in the endeavour to find strength in our back bodies. Beyond the air element, however, is Matt’s development of a kinesio-elemental line, called the Air Line in Chromatic Yoga. Utilizing specific techniques to activate the muscles involved in the Air Line will assist in safely and effectively building back 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

WHAT IS THE AIR LINE?

When studying with Matt, we learn that the qualities associated with the air element include lightness, freedom, and inspiration. When expressed in physical asana, these qualities include postures that elongate and open up the front body. We experience a sense of celebration and expression, and we embody a sense of power.

According to Matt, the Air Line is the reverse of the Fire Line. Through the back core muscles, the Air Line connects the shoulder blade to the opposite hip. Some of the back muscles involved in the Air Line include the erector spinae group, quadratus lumborum, rhomboids, trapezius, rotators of the hip, hamstrings, and the rotators of the spine. The rotators of the spine allow us to articulate specific vertebrae, pulling each one into rotation. When executing postures that target the Air Line, we achieve spinal extension, rotation, and a stretch of the Fire Line (front body).

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AIR LINE ACTIVATION: YOGA FOR BACK STRENGTH

BUILD YOUR BASE

Although the spine is designed to move freely in multiple directions, it is equally designed to provide stability. Taking care to warm up the muscles that surround and support the spine is essential in maintaining its health. Integrating precise techniques with the following postures will help prepare these muscles and pattern the right articulations to target the Air Line.

Prone Back-Body Lifts

In today’s video, we see that the key action here is to lift the shoulder of the extended arm up to assist in greater retraction of the scapula. This supports greater spinal extension and rotation.

High-Lunge Twist

As we see in Matt’s demonstration of High-Lunge Twist in the video, another quality included in the air element is momentum. There’s a sweeping action of the arms that more deeply accentuates the connection between the shoulder blade and opposite hip.

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TIGER POSE, TWISTED MONKEY, AND LOW LUNGE

The only way to progress is to increase the challenge.

Tiger Pose

In the video, Matt demonstrates a Tiger Pose variation focused on the Air Line. One of the challenges here comes from attempting to maintain the lift and the open position of the pelvis while also maintaining the open position of the lifted arm. When attempting to lift higher through one side, we find that the opposite side tries to move into a more closed position. Lifting as much as possible through both sides will support the activation of the Air Line.

Twisted Monkey

This Twisted Monkey variation incorporates the activation of the hamstrings along with the other actions we’ve already practiced.

Low Lunge

The experience here is a lovely stretch of the Fire Line. It’s important that in the exploration of the pose, we remain mindful not to compress the spine. Lifting the belly and sending the chest more forward will reduce the chance of compression.

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EXPAND YOUR BASE

The variations of Supported Warrior III and Half Camel that Matt offers in today’s video help expand our understanding of the Air Line.

Supported Warrior III

Matt describes this as an active version of the Air Line, an excellent strengthener for the back.

Half Camel Pose

A posture like Half Camel becomes easier when we understand the patterning of the Air Line. The shoulder-blade-to-hip connection produces a healthy expansion in the front body. The posture tends to feel more natural, rather than forced.

If we pay attention to the finer details and utilize the step-by-step cues Matt offers, we’ll experience new sensations, benefits, and results.

If you’re interested in breaking down postures so that they make better sense biomechanically for your own body, then you’ll want to get on the waitlist for Matt’s online training course The Pose Factory.

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

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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

Strengthen Your Ankles

Yoga Props & Your Practice

Titibhasana Techniques

Air Line Activation

Double Stag Handstand

Accelerated Handstand Development

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

Double Stag Handstand

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

Double Stag Handstand

balance

DOUBLE STAG HANDSTAND

Cultivating confidence is a non-negotiable when it comes to implementing a handstand practice. If handstands seem insurmountable even to consider, don’t fret; there might be an easier option. Easier? Really? Yes!

Ok, from appearances alone, this option may still appear inconceivable, but the “easier option” of Double Stag Handstand may be that variation of an inversion that offers us the fortitude to continue on the journey towards Straight-Back Handstand.

Of course, we are all individuals, so the opposite may be true for any one of us. If we’re in a position where neither Double Stag Handstand nor Straight-Back are a part of our practice, today’s video will outline some reasons why exploring this option first may be our ticket to success in ultimately conquering both variations over time.

In addition, understanding that Double Stag Handstand incorporates more of a backbend position than Straight-Back will keep us on the right track.

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SHOULDER PREPARATION

One of the most valuable lessons we learn along the track of preparing for an ambitious posture like Double Stag Handstand is how to dial back and prepare appropriately.

Here are 2 ways to prepare the shoulders:

Child’s Pose

Matt’s demonstration in the video outlines the importance of lifting the armpits up to make sure that the head of the humerus isn’t pinching into the acromion process, a bony projection on the shoulder blade. This will help to reduce the possibility of shoulder impingement.

Anahatasana Against a Wall

We can progress this patterning in our bodies by practicing the lift of the armpits at a wall in Anahatasana. In both Child’s Pose and Anahatasana, it can be common to drop into the posture by allowing the chest to fall through without lifting the armpits and activating the muscles of the shoulders, but it’s imperative that we strengthen the shoulder muscles before attempting to go upside down.

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DOUBLE STAG HANDSTAND: IS IT EASIER THAN A STRAIGHT-BACK HANDSTAND?

GROUNDWORK FOR THE LEGS AND SPINE

The chest moving ahead of the arms is important for the backbend quality Double Stag Handstand requires, but we also need to create the increased flexibility for deeper extension in the hips and spine.

Here are 2 variations of Low Lunge:

Low Lunge With a Side Bend

When practicing with Matt, we become very familiar with drawing the feet towards one another in postures like Low Lunge. This action creates a facilitated stretch. The strengthening aspect of this technique results in increased flexibility. The additional side bend and backbend encourage the lengthening required for the spine, even though the amount of backbend in Double Stag Handstand is not as extensive as in some other heart openers.

Anjaneyasana Preparation With Cactus Arms

Here, we develop the use of the transversus abdominis while training the backbend. In the video, you’ll see how Matt teaches us how to avoid compression in the spine.

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3 POSTURES TO FURTHER THE FOUNDATION

Double Stag Legs in Shoulderstand

This is a nice way to practice the positioning of the legs for the counterbalance in Double Stag Handstand. This counterbalance is arguably why it may be easier to access the ability to balance in a handstand.

Double Stag Headstand

Here’s where we start to put a few of the foundations to the test. In the video, Matt emphasizes that keeping the leg that is on the same side as the front body a little lower will help to maintain a more optimal pelvic position. The strengthening of hip flexion and extension is valuable in this negotiation of balance.

Double Stag Forearm Stand

There’s a short demonstration in the video of this variation. This option is potentially more challenging due to the “tightness” required in the shoulders and the increased requirement of activation in the body for balance.

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STRAIGHT-BACK VERSUS STAG HANDSTAND

Last week’s blog delves into the position of the pelvis for Straight-Back Handstand (posterior tilt). Due to the backbend quality of Double Stag Handstand, the opposite is true (anterior tilt of the pelvis). The positioning of the legs in Double Stag offers a broader body shape for counter balance and therefore more room for play and negotiation. Attempting to stay completely vertical in Straight-Back leaves us more vulnerable to favouring a lean to one side and potentially losing balance more easily. No matter what, it still comes down to our own individual experience.

Preparation for Double Stag may not be glamorous, but that’s not what it’s about. What’s truly glamorous are the benefits of a deeper understanding of our bodies and the strength and longevity we foster.

You can still register to embark on a journey of a deeper understanding of your body and its potential in Matt’s 10-Day Handstand Program.

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Article by Trish Curling

Videos Extracted From: Inversion Immersion

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Accelerated Handstand Development

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

Accelerated Handstand Development

inversion

ACCELERATED HANDSTAND DEVELOPMENT

Accelerating the process of achieving a goal comes from consistent practice, but it also depends heavily on the information and knowledge we’ve acquired.

Whether a handstand is part of our regular asana practice or not, there is always room for improvement. Learning and understanding the intricate skill sets are imperative. These are the things that will expedite our development. This doesn’t mean that it will happen fast but that we are equipped with more knowledge to apply to our physical practice, which will enhance our results.

There are a number of different areas for improvement when it comes to a better handstand, and one that might be overlooked is pelvic alignment. The drills and skills from today’s video provide the roadmap towards the final destination of a well-balanced handstand (pun intended lol).

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Build YOUR handstand, honoring your body and its unique strengths and challenges
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PELVIC ALIGNMENT TENDENCIES

In an upright position, knowing the difference between anterior and posterior tilt of the pelvis may be easier to negotiate. At other times, it may be harder to determine. In the full class, Matt explains that many of us have the tendency to posteriorly tilt the pelvis when standing, which may be because we are trying to find the least amount of energy exertion by placing more weight into the hip joints.

The opposite is true when upside down in a handstand. Here, the tendency may be to anteriorly tilt the pelvis (especially if there is a wall behind us). We might feel that the safer place to be is behind us, so the hips move in that direction. This tendency does not serve us in a balanced handstand away from a wall. In this case, the posterior tilt of the pelvis is a must.

WATCH THE VIDEO

ACCELERATED HANDSTAND DEVELOPMENT: POLISHING PELVIC ALIGNMENT

SPHINX TO HOLLOW BODY & CRESENT POSE

To find balance in a handstand off the wall, we must polish our pelvic alignment. We don’t start by trying this in handstand; first, we must strengthen and train the appropriate muscles in other postures and drills. In today’s video, Matt begins by demonstrating 2 ways to implement this strengthening and training in our regular practice.

Sphinx to Hollow Body

In this demonstration, we are guided through 4 phases. It is a very slow and controlled process that not only strengthens the core and upper body, it also helps us understand how to effectively isolate and articulate the movements of the rib cage and pelvis.

Crescent Pose

Here we really learn to train and develop the tucking of the tailbone—the posterior tilt of the pelvis—against straightening and lengthening the back leg. When doing this, we’re activating the quadricep and gluteal muscles at the same time. This will translate well when transitioning upside down.

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HANDSTAND WALL DRILLS

Included in the process of handstand development is the practicing of pelvic alignment when we’re inverted in the context of drills. The handstand drills in today’s video are done against a wall. They provide the opportunity to place our feet on the wall in order to focus on the placement of the pelvis into a posterior-tilt position.

First, without any props, we gain the understanding of how important it is to push through the shoulders to initiate greater movement of the rib cage back, which initiates the desired “straight stacking” of the body. When the action of the posterior tilt takes place, our feet become lighter.
This is the same drill with the use of a chair, which can assist by offering more control to get upright. The exit here can also assist in practicing a safer exit when we start practicing away from a wall.

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Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

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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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PROCESS & TRANSFORMATION

We can never escape going through the processes our bodies need when we’re working towards a given yoga posture, and those processes are always individual. The muscles we need to train, the techniques we need to develop, and the knowledge we need to acquire will vary at different times throughout the process.

Matt always says that a posture like a handstand is evidence that we have tapped into increased mastery of the understanding of our own bodies. This is the true gift of the process on the journey towards transformation, not achievement.

Matt’s 10-Day Handstand Program works to systematically expose our greatest potential.

Transform your relationship with handstand by registering today!

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

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Videos Extracted From: Handstand & Meditation 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

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