Samskaras

Samskaras

What Have You Decided About You & Your Yoga Practice?

BELIEF

SAMSKARAS

Even though we uncover a great deal about our bodies in our asana practice, we actually unearth much more from the other areas of our yoga practice. If we get the opportunity to delve deeper into the philosophy of yoga, it can take us places that will challenge our sense of self. In Matt’s 300 Hour Yoga Teacher Training and in his recent The Power of Bliss immersion, he describes the teachings about samskaras. What are samskaras? He breaks it down explicitly in today’s clip by saying that they are patterns or grooves of the mind, developed through your life’s experiences. When something happens to you, your brain looks for similar circumstances in order to easily organize and understand them. What you’ll receive from today’s video is an opportunity to consider what patterns and beliefs you’ve developed in mind and body.

chromatic yoga 15 hour immersion

THE SHOULDER RESET

2-HOUR LIVESTREAM WORKSHOP!

    • Technique-infused 2-hour workshop
    • Non-dogmatic alignment awareness
    • Chest/heart flexibility
    • Increase active range of motion of the shoulder
    • Learn shoulder anatomy as you practice
    • Strengthen rotator cuff for stability and shoulder health
    • Gain access to shoulder-focused postures
    • Debunk popular alignment
    • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano

    HOW DO SAMSKARAS PRESENT THEMSELVES?

    A good example might be that when someone says or does something we’ve heard before or recognize as familiar, the brain, or the ego aspect of ourselves, jumps in with the opinion that the outcome will be exactly the same as it was in the past. Unfortunately, if the experiences are negative, it’s easy to get stuck in the pattern and continue to expect the same results. This may cause a sense of hopelessness, making it difficult to see beyond our current circumstances.  

    The beauty of the yoga practice is that, as the journey unfolds, we come to understand that we have the ability to challenge and transform the samskaras that do not serve us but have still become “our story.” This ability doesn’t mean that the process is easy, nor does it mean that there’s an end point. We are always experiencing new things.

    WATCH THE VIDEO

    SAMSKARAS: WHAT HAVE YOU DECIDED ABOUT YOU & YOUR YOGA PRACTICE?

    WHAT IS NEUROPLASTICITY?

    Cultivating the awareness that we can be an observer of our thoughts is a step in the right direction towards transformation. Transformation itself, however, requires more than just changing our minds.  

    Taking command to cause an actual shift can be described as “burning samskaras,” which is a way to think about physiologically changing the neural pathways in our brain. This is also known as neuroplasticity:  

    Neuroplasticity, also known as neural plasticity or brain plasticity, is a process that involves adaptive structural and functional changes to the brain. A good definition is ‘the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections.’”

    Puderbaugh M, Emmady PD. Neuroplasticity. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557811/

    When this has taken place, our new intuitive response is to access what serves us.

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    SAMSKARAS AND OUR BODIES

    As we age, we can fall into the pattern of thinking that we’re just too old to do certain things. We may also believe that if we haven’t been able to execute a particular posture or find more flexibility in the past, then this will always be true. 

    These samskaras are created through messages we’ve been told and through experiences we’ve had in our bodies, which convince us that this is our eternal reality.  

    In today’s clip, Matt skillfully walks us through the techniques to find greater access in Parivrtta Hasta Padangusthasana. This posture may seem completely reasonable and accessible already, or it may seem too difficult to attempt.  

    Consider for a moment that we actually have the ability to execute this posture by taking step-by-step action with Matt’s techniques. It’s possible to transform our experience and thus change our belief about what is possible.

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    300 HOUR ONLINE TEACHER TRAINING

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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!

    • 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

    EVOLVING OUR BELIEF SYSTEMS

    So, what is it that you believe about yourself? Asking yourself a question like this can be scary.  

    We might encounter confusion and resistance when we first begin to probe.  

    Having the guidance of a teacher to assist us in gaining a deeper understanding of what it means to burn our samskaras and evolve our belief systems about our minds and bodies can provide a more fluid pathway.

    For example, Matt’s upcoming online workshop, called The Shoulder Reset, is a great entry point to learn more about what is possible in your body. Shoulder injuries are common, but when we learn more about anatomy, technique, and biomechanics and about how to apply this knowledge to our own bodies, we can explore new possibilities.

    New information may present itself as access to new postures, less pain after an injury, and a new story to believe about ourselves. 

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

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    Article by Trish Curling

    Videos Extracted From: Power of Bliss Immersion

    lotus pose online yoga classes

    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

    Continue Learning

    Samskaras

    Samskaras

    Samskaras What Have You Decided About You & Your Yoga Practice?BELIEFSAMSKARAS Even though we uncover a great deal about our bodies in our asana practice, we actually unearth much more from the other areas of our yoga practice. If we get the opportunity to delve...

    read more
    Headstand and Forearm Stand

    Headstand and Forearm Stand

    Headstand and Forearm Stand Master This Imperative Shoulder Actionscapula elevationHEADSTAND AND FOREARM STAND Getting straight to the point, the imperative shoulder action in Headstand and Forearm Stand is elevation of the scapulae. This is the best way to fully...

    read more
    The Impact Of A Hip Stretch On The Knee Joint

    The Impact Of A Hip Stretch On The Knee Joint

    The Impact of a Hip Stretch on the Knee Joint Are Your Knees at Risk?hip openerTHE IMPACT OF A HIP STRETCH ON THE KNEE JOINT The knee joint can be quite vulnerable: “Of the lower extremity joints, the knee sustains the highest percentage of injuries, particularly...

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    Pelvic Movement & The Hip Joint

    Pelvic Movement & The Hip Joint

    Pelvic Movement and the Hip Joint Understand the Influence in Your Practice and Your Bodyhip mobilityPelvic Movement and the Hip Joint The hips are a combination of challenge, ease, freedom, restriction, strength, and weakness. You could very well be experiencing all...

    read more
    Glutes & Hamstrings

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    Glutes and Hamstrings 8 Skills and Drills for ActivationstrengthGlutes and Hamstrings How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to...

    read more

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    Headstand and Forearm Stand

    Headstand and Forearm Stand

    Master This Imperative Shoulder Action

    scapula elevation

    HEADSTAND AND FOREARM STAND

    Getting straight to the point, the imperative shoulder action in Headstand and Forearm Stand is elevation of the scapulae. This is the best way to fully participate in developing your potential in these postures. It may seem like a simple action, but it’s important to understand the broader scope of what’s involved. More than just lifting your shoulders up towards your ears, it’s the activation of muscles like the upper trapezius, serratus anterior, and the triceps, along with freedom in the neck, that help support this action. In today’s video, Matt outlines a number of drills that will assist you in finding the appropriate amount of activation and strength to achieve balance, stability, and freedom in Headstand and Forearm Stand.

    chromatic yoga 15 hour immersion

    THE SHOULDER RESET

    2-HOUR LIVESTREAM WORKSHOP!

      • Technique-infused 2-hour workshop
      • Non-dogmatic alignment awareness
      • Chest/heart flexibility
      • Increase active range of motion of the shoulder
      • Learn shoulder anatomy as you practice
      • Strengthen rotator cuff for stability and shoulder health
      • Gain access to shoulder-focused postures
      • Debunk popular alignment
      • Skillfully guided sequence by the founder of Chromatic Yoga, Matt Giordano

      DOWNWARD DOG–DOLPHIN DRILL

      This first drill can be approached in two different ways:

      1.  The first approach to this Headstand drill starts in a shorter Downward-Facing Dog in which your body is still in a diagonal position. You then proceed to play with movement between moving your head gently down towards the ground, which requires a softening in the shoulders, and pushing the floor away with your forearms, creating more elevation of the scapulae and pushing your body back. Matt reminds you not to move back to a point where you feel pain in your shoulders as a result of greater compression in the joint. 
      2.  In the second approach, you’ll walk your feet in to become more vertical (closer to Headstand or Forearm Stand position). It’s important to note the slow lowering of your head towards the ground in order to build greater strength in the elevators of the scapulae.

      WATCH THE VIDEO

      HEADSTAND AND FOREARM STAND: MASTER THIS IMPERATIVE SHOULDER ACTION

      HEADSTAND PREPARATION

      It may be simpler to understand why elevation of the scapulae is important in Forearm Stand: The goal there is to take your head completely off of the ground. Why is elevation of the scapulae also imperative in Headstand? Well, implementing this action will reduce pressure on your cervical spine, that is, in the neck.  

      If you are going forward with this exploration, then you will feel some weight in your head in the starting position (feet down). To reduce this weight, Matt advises you to take your gaze towards your belly button to get longer in the back of your neck and/or to take the opportunity to strengthen your serratus muscles, along with the trapezius, by pushing the floor away to the degree that allows you to lift your head further away from the ground. This movement may be slight or moving more towards Forearm Stand.

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      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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      • 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

      FOREARM STAND DRILLS

      Once you’ve explored some of the added layers in Headstand from the video, you can move on to explore your potential in Forearm Stand. This of course requires increased elevation of the scapulae in order to lift your head off the ground.

      This time, start with your head completely off the ground. Proceed by lifting one leg up at a time. If you’re close to a wall, like Matt is in the video, you’ll see how he demonstrates a controlled hop.

      Now, if you’re looking for a bit more, you’ll see Matt’s demonstration utilizing a chair in the video. This can be more intense, but what Matt explains is that it’s helpful to remove the balance element from the drill because you can work on strengthening and deepening the connection to the awareness of the range required in the scapulae in order to lift.

      300 hour teacher training online

      300 HOUR ONLINE TEACHER TRAINING

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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!

      • 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

      PROTECT YOUR NECK

      Keep in mind, the best choice to avoid injury or the aggravation of any known discomfort in your neck is to stay away from Headstand completely. However, what’s offered in the video tutorial, assuming it’s safe for you to explore, are ways to intelligently approach the practice of Headstand and Forearm Stand with a deeper understanding of how to prepare your body. The drills teach you how to build strength and mobility concurrently. You’ll learn how to strengthen muscles like the trapezius, serratus anterior, and stabilizers of the neck, but the basis for this strengthening comes from the important action of elevating your scapulae. This action is the catalyst for unlocking your potential in these inversions.

      Register today for The Shoulder Reset, a 2-hour livestream workshop on January 28th, where Matt will dive into technique, anatomy, and the biomechanics of the shoulder joint.

      See you on the mat!


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

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      Article by Trish Curling

      Videos Extracted From: Shoulder Mobility Immersion

      lotus pose online yoga classes

      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

      Continue Learning

      Samskaras

      Samskaras

      Samskaras What Have You Decided About You & Your Yoga Practice?BELIEFSAMSKARAS Even though we uncover a great deal about our bodies in our asana practice, we actually unearth much more from the other areas of our yoga practice. If we get the opportunity to delve...

      read more
      Headstand and Forearm Stand

      Headstand and Forearm Stand

      Headstand and Forearm Stand Master This Imperative Shoulder Actionscapula elevationHEADSTAND AND FOREARM STAND Getting straight to the point, the imperative shoulder action in Headstand and Forearm Stand is elevation of the scapulae. This is the best way to fully...

      read more
      The Impact Of A Hip Stretch On The Knee Joint

      The Impact Of A Hip Stretch On The Knee Joint

      The Impact of a Hip Stretch on the Knee Joint Are Your Knees at Risk?hip openerTHE IMPACT OF A HIP STRETCH ON THE KNEE JOINT The knee joint can be quite vulnerable: “Of the lower extremity joints, the knee sustains the highest percentage of injuries, particularly...

      read more
      Connect To Your Abductor Muscles

      Connect To Your Abductor Muscles

      Connect to Your Abductor Muscles 5 Unique Variations for Increased Stretch and Strengthhip stabilityCONNECT TO YOUR ABDUCTOR MUSCLES Once you’ve been exposed to what’s possible in your asana practice, there’s no turning back. What I mean is that it’s possible to...

      read more
      Pelvic Movement & The Hip Joint

      Pelvic Movement & The Hip Joint

      Pelvic Movement and the Hip Joint Understand the Influence in Your Practice and Your Bodyhip mobilityPelvic Movement and the Hip Joint The hips are a combination of challenge, ease, freedom, restriction, strength, and weakness. You could very well be experiencing all...

      read more
      Glutes & Hamstrings

      Glutes & Hamstrings

      Glutes and Hamstrings 8 Skills and Drills for ActivationstrengthGlutes and Hamstrings How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to...

      read more

      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
      • This field is for validation purposes and should be left unchanged.

      The Impact Of A Hip Stretch On The Knee Joint

      The Impact of a Hip Stretch on the Knee Joint

      Are Your Knees at Risk?

      hip opener

      THE IMPACT OF A HIP STRETCH ON THE KNEE JOINT

      The knee joint can be quite vulnerable: Of the lower extremity joints, the knee sustains the highest percentage of injuries, particularly among physically active individuals.” 

      Journal of Orthapaedic & Sports Physical Therapy. Published Online: February 1, 2010. Volume 40 Issue 2. Pages 42-51 

      In the full class from today’s clip, Matt begins with some great education about how hip stretches affect the knee joint. He explains that whenever we are stretching the hip, it not only places pressure on the hip itself but also on the knee. This of course can put your knees at risk of injury. The good news is that there are ways to help circumvent the potential for serious injury. In the clip, Matt teaches you how to approach hip external and internal rotation in 5 yoga postures with more integrity for the knee joint in order to keep it safe.

      chromatic yoga 15 hour immersion

      BLISSFUL HIPS

      December 2023 Immersion

      • Technique-infused yoga classes
      • Nondogmatic and effective alignment
      • Improve low back health
      • Increase hamstring and hip flexor mobility
      • Improve flexibility of inner thighs and outer hips
      • Improve posture on and off the mat
      • 12 classes included
      • Livestream optional; all classes available on demand after livestream’s complete

      Registration now open!

      HOW TO PROTECT THE KNEE JOINT

      The previously cited article goes on to clarify that when hip muscles are weak, there is a direct link to knee injury. This aligns with Matt’s emphasis on the isometric contraction of the muscles that support the hips, knees, and ankles when executing various yoga postures. He carefully cues specific joint actions for more optimal positioning during activation to reduce the stress on and stretch of the ligaments around the knee joint. Because the knee is mainly supported by ligaments, they need to be strong to maintain stability. Now, positioning depends on what’s required for your body at a given time: “Abnormal motion of the femur can have a direct effect on tibiofemoral joint kinematics and strain the soft tissue restraints that bind the tibia to the distal end of the femur.”                                                  

      Journal of Orthapaedic & Sports Physical Therapy. Published Online: February 1, 2010. Volume 40 Issue 2. Pages 42 – 51  

      WATCH THE VIDEO

      THE IMPACT OF A HIP STRETCH ON THE KNEE JOINT: ARE YOUR KNEES AT RISK?

      WARRIOR II

      In the video, you begin to see this potential for the abnormal motion or positioning of the femur in Warrior II. First, the positioning of your pelvis influences the amount of internal rotation of the femur. Matt cues a movement of the heel that will aid in further external rotation of the hip, but he suggests that you also consider directing your focus to the shin so that you’ll be able to witness the knee rotating back: Pressing your outer heel down while dragging it back will activate the biceps femoris muscle (hamstring muscle) to access the rotation of the shin. Now, if you discern that this creates more torque on the knee joint, you can back off on the amount of external rotation of the hip (femur) by placing more force on the inner or center heel when pressing down and pulling back.

      200 Hour Online Teacher Training Certification

      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

      GODDESS POSE AND MALASANA

      In Goddess Pose, you can really see the impact that the positioning of the femur and shin bones can have on the knee joint. There is a common tendency to internally rotate your shins when the knees are moving more outward, which may cause pain in the inner knees. You can avoid this by turning your feet more outward. Then, to create the isometric contraction and more external rotation of the shins, pull your outer heels towards one another—imagine each fibula (the outer shin bone) pulling in towards the midline of your body. And with a little extra anterior tilt, your pelvis stays back.  

      You’ll notice the parallels in Malasana, Squat Pose. Keeping the knee joint safe requires the same awareness of the amount of external rotation versus internal rotation of the hip, along with the activation of the adductor muscles through a facilitated stretch.

      300 hour teacher training online

      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

      STANDING FIGURE 4 AND HALF LOTUS ON YOUR BACK

      Standing Figure 4 Pose can place a tremendous amount of pressure on the knee joint of the top leg. Due to the way that the ankle presses up, the pressure is usually located on the inside of the knee. This causes the shin to almost push into and tweak the knee. Matt suggests rotating the shin down towards the ground while externally rotating at the hip joint. These two actions will help increase the space in the knee joint while creating less strain in the outer knee ligaments.

      Hip external rotation along with knee flexion will support your ability to find Half Lotus on your back. As regards activation here, you can pull either the outer shin or the inner shin back. Generally, attempting to pull the outer shin back first is better for knee joint protection.

      AVOID A FIXED MINDSET

      It’s important to note that Matt’s Chromatic Yoga approach teaches you not to get fixed on specific positioning or alignment. Explore, so that you may discover what serves your body best in a given moment. In terms of the postures we’ve examined today, it may serve you to create more external rather than internal rotation. Wherever Matt cues more external rotation, you can explore the opposite, which may work better to decrease the pressure in the knee joint. Getting caught up in the idea that there is “only one way” may do more harm than good. For example in Malasana, more medial rotation of the shin bones has the potential to create more pain in the inner knees or to mitigate knee pain.

      Register for the Blissful Hips Immersion to learn more about a practice that serves your body.


      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: Blissful Hips Immersion

      lotus pose online yoga classes

      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

      Continue Learning

      Samskaras

      Samskaras

      Samskaras What Have You Decided About You & Your Yoga Practice?BELIEFSAMSKARAS Even though we uncover a great deal about our bodies in our asana practice, we actually unearth much more from the other areas of our yoga practice. If we get the opportunity to delve...

      read more
      Headstand and Forearm Stand

      Headstand and Forearm Stand

      Headstand and Forearm Stand Master This Imperative Shoulder Actionscapula elevationHEADSTAND AND FOREARM STAND Getting straight to the point, the imperative shoulder action in Headstand and Forearm Stand is elevation of the scapulae. This is the best way to fully...

      read more
      The Impact Of A Hip Stretch On The Knee Joint

      The Impact Of A Hip Stretch On The Knee Joint

      The Impact of a Hip Stretch on the Knee Joint Are Your Knees at Risk?hip openerTHE IMPACT OF A HIP STRETCH ON THE KNEE JOINT The knee joint can be quite vulnerable: “Of the lower extremity joints, the knee sustains the highest percentage of injuries, particularly...

      read more
      Connect To Your Abductor Muscles

      Connect To Your Abductor Muscles

      Connect to Your Abductor Muscles 5 Unique Variations for Increased Stretch and Strengthhip stabilityCONNECT TO YOUR ABDUCTOR MUSCLES Once you’ve been exposed to what’s possible in your asana practice, there’s no turning back. What I mean is that it’s possible to...

      read more
      Pelvic Movement & The Hip Joint

      Pelvic Movement & The Hip Joint

      Pelvic Movement and the Hip Joint Understand the Influence in Your Practice and Your Bodyhip mobilityPelvic Movement and the Hip Joint The hips are a combination of challenge, ease, freedom, restriction, strength, and weakness. You could very well be experiencing all...

      read more
      Glutes & Hamstrings

      Glutes & Hamstrings

      Glutes and Hamstrings 8 Skills and Drills for ActivationstrengthGlutes and Hamstrings How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to...

      read more

      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
      • This field is for validation purposes and should be left unchanged.

      Connect To Your Abductor Muscles

      Connect to Your Abductor Muscles

      5 Unique Variations for Increased Stretch and Strength

      hip stability

      CONNECT TO YOUR ABDUCTOR MUSCLES

      Once you’ve been exposed to what’s possible in your asana practice, there’s no turning back. What I mean is that it’s possible to completely transform your practice once you realize just how many opportunities there are to implement strength. These opportunities exist in places you may not have considered before. As for stretching, it may seem easier to find opportunities to stretch, but implementing effective stretch methods is another thing entirely. Practicing with Matt opens the doors to both effective stretching and strengthening. In today’s video, it’s all about your abductor muscles. What you’ll see are 5 posture variations you can start implementing today.

      One of the major roles of your abductor muscles is to provide hip stability, so it’s imperative that you implement effective stretch and strengthening techniques to promote the health of your abductor muscles and surrounding tissues. 

      chromatic yoga 15 hour immersion

      BLISSFUL HIPS

      December 2023 Immersion

      • Technique-infused yoga classes
      • Nondogmatic and effective alignment
      • Improve low back health
      • Increase hamstring and hip flexor mobility
      • Improve flexibility of inner thighs and outer hips
      • Improve posture on and off the mat
      • 12 classes included
      • Livestream optional; all classes available on demand after livestream’s complete

      Registration now open!

      ABDUCTOR MUSCLE ANATOMY AND PELVIC STABILITY

      The action of the abductor muscles is to move your legs away from the midline of the body. These muscles also assist in stabilizing the pelvis. A telltale sign that your abductor muscles are extremely flexible or potentially weak is the presence of a significant hip sway when walking. Alternatively, when your abductor muscles are tight, it may be more challenging to adduct the upper thigh bones because of the pull from the tension in the abductor muscles. In order to create pelvic stability, you need suppleness in the abductor muscles. Engaging in opportunities to both stretch and strengthen will help you nurture more supple muscles.

      There are 4 main abductor muscles: gluteus medius, gluteus minimus, tensor fasciae latae (TFL), and gluteus maximus. Even though TFL is a hip flexor and gluteus maximus extends the hips, they also abduct the legs when they work together.  

      WATCH THE VIDEO

      CONNECT TO YOUR ABDUCTOR MUSCLES: 5 UNIQUE VARIATIONS FOR INCREASED STRETCH AND STRENGTH

      WARRIOR II AND SIDE PLANK TO PROMOTE STRENGTH

      Warrior II 

      This posture can serve you in ways you may not expect. The technique to create strength in the abductor muscles here is to utilize a self-adjustment. Placing your hand on the outside of your front knee and pressing your hand into your knee and your knee into your hand will work to awaken and strengthen all four abductor muscles.

      Side Plank with a Strap

      Grab a strap for this one! The strap helps provide the feedback and the self-adjustment required to connect to your abductor muscles. You’ll see in the video that the trick here is to turn your pelvis slightly towards the ground as you push your legs apart (abduct) in order to create the required tension in the strap. Think about pulling the back of your legs apart as opposed to opening your pelvis.  

      200 Hour Online Teacher Training Certification

      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

      CHAIR POSE TICK TOCKS

      Now, this is a really creative variation! Once again, the strap is your best friend. Sensationally, it will provide more information from your body, which will help you discern which actions you need to implement so as to connect with and activate your abductor muscles. Matt emphasizes that the action of pressing your heels apart provides a slight internal rotation of the femur bones, which helps to ignite the TFL. As you “tick tock” from side to side, you maintain the abduction of the legs in conjunction with that internal rotation so that you can indeed feel the intended contraction and effort from your abductor muscles.

      Practicing in this way builds neural pathways in the brain, promoting a healthy mind-body connection. The more you repeat actions like this, you’re teaching and telling your body how to respond more effectively in order to develop greater strength.

      300 hour teacher training online

      300 HOUR ONLINE TEACHER TRAINING

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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!

      • 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

      EFFECTIVELY STRETCH IN PIGEON AND EAGLE POSE

      Pigeon Pose

      To connect to your abductor muscles in Pigeon Pose, it’s about where you place your effort. If the right leg is forward, you’ll push your front thigh bone down and to the right, which will promote strength. This will also send your body to the left, which will also spark a stretch.

      Eagle Pose on Your Back

      In a standing Eagle Pose, the standing leg needs to be strong and the crossover leg flexible in the abductor muscles. In the video, Matt provides the variation on your back as a way to more easily negotiate the flexibility aspect of the posture.

      A golden tip is to hike the hip of the top leg in order to gain more access to the bind, providing more stretch. In the video, you’ll see how Matt adds a lift of the legs to go even deeper with the stretch.

      DO MORE THAN THE POSTURE

      Throughout his classes, Matt continuously reminds us that it’s not about “just doing the posture” but about your particular intent and the purpose it provides for you as an individual in a given moment.  

      Ultimately, maintaining the health of your muscles—cultivating both strength and flexibility—will lead you to a stronger, more well-developed asana practice along with those same benefits in your daily life.

      You can start practicing in Matt’s Blissful Hips Immersion and learn how to safely and effectively unlock these benefits.

      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: Blissful Hips Immersion

      lotus pose online yoga classes

      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

      Continue Learning

      Samskaras

      Samskaras

      Samskaras What Have You Decided About You & Your Yoga Practice?BELIEFSAMSKARAS Even though we uncover a great deal about our bodies in our asana practice, we actually unearth much more from the other areas of our yoga practice. If we get the opportunity to delve...

      read more
      Headstand and Forearm Stand

      Headstand and Forearm Stand

      Headstand and Forearm Stand Master This Imperative Shoulder Actionscapula elevationHEADSTAND AND FOREARM STAND Getting straight to the point, the imperative shoulder action in Headstand and Forearm Stand is elevation of the scapulae. This is the best way to fully...

      read more
      The Impact Of A Hip Stretch On The Knee Joint

      The Impact Of A Hip Stretch On The Knee Joint

      The Impact of a Hip Stretch on the Knee Joint Are Your Knees at Risk?hip openerTHE IMPACT OF A HIP STRETCH ON THE KNEE JOINT The knee joint can be quite vulnerable: “Of the lower extremity joints, the knee sustains the highest percentage of injuries, particularly...

      read more
      Connect To Your Abductor Muscles

      Connect To Your Abductor Muscles

      Connect to Your Abductor Muscles 5 Unique Variations for Increased Stretch and Strengthhip stabilityCONNECT TO YOUR ABDUCTOR MUSCLES Once you’ve been exposed to what’s possible in your asana practice, there’s no turning back. What I mean is that it’s possible to...

      read more
      Pelvic Movement & The Hip Joint

      Pelvic Movement & The Hip Joint

      Pelvic Movement and the Hip Joint Understand the Influence in Your Practice and Your Bodyhip mobilityPelvic Movement and the Hip Joint The hips are a combination of challenge, ease, freedom, restriction, strength, and weakness. You could very well be experiencing all...

      read more
      Glutes & Hamstrings

      Glutes & Hamstrings

      Glutes and Hamstrings 8 Skills and Drills for ActivationstrengthGlutes and Hamstrings How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to...

      read more

      THE FREE TECHNIQUE PACK

      When You Subscribe, You Will Get Instant Access to

      • the Technique Pack: 15 yoga pose breakdowns
      • exclusive online course discounts
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      Pelvic Movement & The Hip Joint

      Pelvic Movement and the Hip Joint

      Understand the Influence in Your Practice and Your Body

      hip mobility

      Pelvic Movement and the Hip Joint

      The hips are a combination of challenge, ease, freedom, restriction, strength, and weakness. You could very well be experiencing all of these things simultaneously! The hip joint is quite complex—it’s a ball and socket joint that allows you to move in elaborate ways, in your yoga practice and your life off of the mat. This, however, can also make it vulnerable to injury. Understanding your hips and how other areas of your body affect how you move is imperative if your goal is to access your fullest potential in terms of your asana practice and/or movement as a whole. An entry point to such understanding can simply be how you articulate a specific part of your body. In today’s video, Matt highlights the positive impact certain pelvic articulations can have on what you experience in regard to hip mobility.

      chromatic yoga 15 hour immersion

      BLISSFUL HIPS

      December 2023 Immersion

      • Technique-infused yoga classes
      • Nondogmatic and effective alignment
      • Improve low back health
      • Increase hamstring and hip flexor mobility
      • Improve flexibility of inner thighs and outer hips
      • Improve posture on and off the mat
      • 12 classes included
      • Livestream optional; all classes available on demand after livestream’s complete

      Registration now open!

      THE BENEFITS OF PELVIC ANTERIOR TILT IN DOWNWARD DOG

      Downward Dog can easily become a posture that just feels like you don’t have to think about how to do it. After all, how many times have you done this posture? Probably too many to count, right?

      Matt offers a new lens through which to consider Downward Dog. It’s no secret that part of the benefit of doing this posture is that you’ll get a stretch in your hamstrings. Increased flexibility in your hamstrings can allow for more freedom of movement of the pelvis around the hip joint. However, it is common for your glutes to take charge as soon as you lift your knees off of the ground to lift your hips up, which may create a more posterior tilt of the pelvis. Maintaining an anterior tilt of your pelvis helps strengthen your lower back and offers a hamstring stretch with more integrity for your body.  

      WATCH THE VIDEO

      PELVIC MOVEMENT AND THE HIP JOINT: UNDERSTAND THE INFLUENCE IN YOUR PRACTICE AND YOUR BODY

      CONTROVERSIAL TRANSITIONS ON THE MAT

      There are strong opinions when it comes to transitioning from Warrior III to Half Moon. Some will say you should NEVER do it, and others say it’s fine. The argument is that you’re bearing weight on the femur bone of the standing leg and that it destroys the hip joint. Matt points out that in fact, we do this action often. For example, in the transition from High Lunge to Warrior II, you’ll see him demonstrate the movement of the pelvis around the femur bone. Yes, there is slightly more weight in the Warrior III transition, but it is a natural movement. What you’ll know better than anyone who has an opinion is how the movement feels in your body. Matt explains that if there is pain, it can often be attributed to a lack of strength in the muscles that surround the hip. In the video, he shows you where to place your awareness to begin to minimize the pain.

      200 Hour Online Teacher Training Certification

      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

      HOW THE PELVIS INFORMS A STRETCH

      The last posture in today’s video, a Pyramid variation, offers insight into how the direction of your pelvis can inform and transform your experience in a stretch. Instead of just squaring the hips, Matt cues a rotation of the pelvis (with left leg back) in which you turn the left side of your pelvis down towards the ground and towards your right thigh bone. The benefit here is a deeper stretch of the right outer buttocks and hips. Why is this action important? Deepening the stretch of these muscles, which may not be easy to find in your yoga practice, will contribute to the overall health of the hip joint. Achieving increased hip mobility involves increased flexibility. Keep in mind, however, that there are other parts of the equation. Overall hip health and mobility also require strength and body awareness.

      300 hour teacher training online

      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

      HOW TO ACHIEVE OVERALL HIP HEALTH

      In the full class, Matt explains that mobility implies that we have strength in a greater range of motion, no matter how elongated a muscle is. There are plenty of opportunities to stretch muscles in an asana practice, but activating them in the practice to build strength will also increase their flexibility over time. It is important to remember this when you are exploring the actions of the pelvis around the hip joint in order to create more flexibility and length in the muscles that surround and support the hip. Exploring these articulations of the pelvis promotes and improves your sense of proprioception and body awareness, helping you unlock your potential. Try these actions in your practice and watch it unfold!  

      Delve into the possibilities of this complex area of your body in Matt’s current immersion, Blissful Hips.

      See you on the mat!

      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: Blissful Hips Immersion

      lotus pose online yoga classes

      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

      Continue Learning

      Samskaras

      Samskaras

      Samskaras What Have You Decided About You & Your Yoga Practice?BELIEFSAMSKARAS Even though we uncover a great deal about our bodies in our asana practice, we actually unearth much more from the other areas of our yoga practice. If we get the opportunity to delve...

      read more
      Headstand and Forearm Stand

      Headstand and Forearm Stand

      Headstand and Forearm Stand Master This Imperative Shoulder Actionscapula elevationHEADSTAND AND FOREARM STAND Getting straight to the point, the imperative shoulder action in Headstand and Forearm Stand is elevation of the scapulae. This is the best way to fully...

      read more
      The Impact Of A Hip Stretch On The Knee Joint

      The Impact Of A Hip Stretch On The Knee Joint

      The Impact of a Hip Stretch on the Knee Joint Are Your Knees at Risk?hip openerTHE IMPACT OF A HIP STRETCH ON THE KNEE JOINT The knee joint can be quite vulnerable: “Of the lower extremity joints, the knee sustains the highest percentage of injuries, particularly...

      read more
      Connect To Your Abductor Muscles

      Connect To Your Abductor Muscles

      Connect to Your Abductor Muscles 5 Unique Variations for Increased Stretch and Strengthhip stabilityCONNECT TO YOUR ABDUCTOR MUSCLES Once you’ve been exposed to what’s possible in your asana practice, there’s no turning back. What I mean is that it’s possible to...

      read more
      Pelvic Movement & The Hip Joint

      Pelvic Movement & The Hip Joint

      Pelvic Movement and the Hip Joint Understand the Influence in Your Practice and Your Bodyhip mobilityPelvic Movement and the Hip Joint The hips are a combination of challenge, ease, freedom, restriction, strength, and weakness. You could very well be experiencing all...

      read more
      Glutes & Hamstrings

      Glutes & Hamstrings

      Glutes and Hamstrings 8 Skills and Drills for ActivationstrengthGlutes and Hamstrings How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to...

      read more

      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
      • This field is for validation purposes and should be left unchanged.

      Glutes & Hamstrings

      Glutes and Hamstrings

      8 Skills and Drills for Activation

      strength

      Glutes and Hamstrings

      How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to feel like? You can easily lose or misunderstand the connection to the sensations in your body unless you’re intentional about locking in to each action in your asana practice. It’s more than that though—it’s also about learning the techniques to actually make the connection. Learning effective techniques and implementing them can help you to get to know your body in a deeper way, and this can very effectively change how you move. In today’s video, Matt highlights 8 effective ways for you to connect to your glutes and hamstrings in order to strengthen them for better functionality overall.

      chromatic yoga 15 hour immersion

      BLISSFUL HIPS

      December 2023 Immersion

      • Technique-infused yoga classes
      • Nondogmatic and effective alignment
      • Improve low back health
      • Increase hamstring and hip flexor mobility
      • Improve flexibility of inner thighs and outer hips
      • Improve posture on and off the mat
      • 12 classes included
      • Livestream optional; all classes available on demand after livestream’s complete

      Registration now open!

      LEARN THE TECHNIQUES

      An excellent approach to connecting to your glutes and hamstrings is to learn technique. This provides a focus and removes the pressure of trying to randomly figure out where and how to feel what you may believe you’re supposed to feel. It also helps you explore your body in a safe way. In Matt’s approach, instead of just going through a variety of postures that are “prescribed” to fire up your glutes and hamstrings, Matt provides a direct how-to, which means there are articulations and repetitive actions that help you connect with certainty to the sensations in your glutes and hamstrings.  

      Strength is more than building muscle and resilience; it’s a skill. The skills and drills that Matt offers create a solid foundation for transformation and connection in your body.

      WATCH THE VIDEO

      GLUTES AND HAMSTRINGS: 8 SKILLS AND DRILLS FOR ACTIVATION

      TRANSFORM THESE STANDING POSTURES

      In Low Lunge, Matt demonstrates how to access your glutes and hamstrings effectively. To ignite your hamstrings in the front leg, drag your front heel back while creating a posterior tilt in the pelvis. When you also press down the front heel, your glutes will spark up.

      In the video, Matt maintains the same actions in Warrior II, Goddess Pose, and the Pyramid variation he demonstrates. Pressing down through your heel and pulling your feet towards each other contracts and activates your glutes and hamstrings.

      The Supported Warrior III “leg lift” variation offers specific pelvic articulations that are key to connecting to the sensations in your glutes and hamstrings, and Crescent Pose Slides are an effective glute and hamstring strengthener.

      Incorporating these skills and drills will help you understand your body more deeply .

      200 Hour Online Teacher Training Certification

      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

      GLUTE BRIDGE AND TABLE TOP VARIATIONS

      These potentially more “traditional” movements to activate and strengthen your glutes and hamstrings are also executed with different levels and unique articulations in the video.  

      One of the first ways to really find connection in these variations is to remove your yoga mat! Matt wears socks on his hardwood floor. Wearing socks forces you to dig in a little deeper into the floor to find steadiness.  

      Matt offers 3 variations of Glute Bridge and 4 variations of Table Top. What’s nice about exploring the different variations is that you have the opportunity to find out where your needs are on each side of the body. This is where growth and understanding take place.

      300 hour teacher training online

      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

      WHY IS THIS IMPORTANT?

      When it comes to the hamstrings, you may often think about how to become more flexible in that area of the body; what may be neglected is that to create integrity in your muscles, there must be a healthy degree of strength.  Strength is often associated with glutes, but why, and how can you strengthen them effectively? If you strengthen your glutes and hamstrings effectively, you support your ability to propel your body forward in your daily movement. Applying these safe and effective techniques will contribute to your hip health and thus your overall health.

      Register for Matt’s December 2023 Immersion Blissful Hips in order to learn and to expand your current toolbox for strength!

      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: Hip Mobility Immersion

      lotus pose online yoga classes

      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

      Continue Learning

      Samskaras

      Samskaras

      Samskaras What Have You Decided About You & Your Yoga Practice?BELIEFSAMSKARAS Even though we uncover a great deal about our bodies in our asana practice, we actually unearth much more from the other areas of our yoga practice. If we get the opportunity to delve...

      read more
      Headstand and Forearm Stand

      Headstand and Forearm Stand

      Headstand and Forearm Stand Master This Imperative Shoulder Actionscapula elevationHEADSTAND AND FOREARM STAND Getting straight to the point, the imperative shoulder action in Headstand and Forearm Stand is elevation of the scapulae. This is the best way to fully...

      read more
      The Impact Of A Hip Stretch On The Knee Joint

      The Impact Of A Hip Stretch On The Knee Joint

      The Impact of a Hip Stretch on the Knee Joint Are Your Knees at Risk?hip openerTHE IMPACT OF A HIP STRETCH ON THE KNEE JOINT The knee joint can be quite vulnerable: “Of the lower extremity joints, the knee sustains the highest percentage of injuries, particularly...

      read more
      Connect To Your Abductor Muscles

      Connect To Your Abductor Muscles

      Connect to Your Abductor Muscles 5 Unique Variations for Increased Stretch and Strengthhip stabilityCONNECT TO YOUR ABDUCTOR MUSCLES Once you’ve been exposed to what’s possible in your asana practice, there’s no turning back. What I mean is that it’s possible to...

      read more
      Pelvic Movement & The Hip Joint

      Pelvic Movement & The Hip Joint

      Pelvic Movement and the Hip Joint Understand the Influence in Your Practice and Your Bodyhip mobilityPelvic Movement and the Hip Joint The hips are a combination of challenge, ease, freedom, restriction, strength, and weakness. You could very well be experiencing all...

      read more
      Glutes & Hamstrings

      Glutes & Hamstrings

      Glutes and Hamstrings 8 Skills and Drills for ActivationstrengthGlutes and Hamstrings How many times has your yoga teacher said “feel your glutes” in a particular posture in a yoga class, but you’re not sure exactly what that means or what it’s actually supposed to...

      read more

      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
      • This field is for validation purposes and should be left unchanged.

      BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
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      BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all

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