Arm Balance Archives - Page 2 of 4

Achieve Flying Balance

by Trisha Curling | Sep 5, 2024 | Main Page Display

Achieve Flying Balance

Arm Balance

ACHIEVE FLYING BALANCE

Achieving an arm balance is quite extraordinary when you consider all that’s involved. And when we refer to an arm balance as a “flying balance,” there is even more involved. The “flying” in Eka Pada Koundinyasana II refers to the expansion in the positioning of our bodies, which requires a great deal of adductor flexibility. That is to say that we are not only balancing on our hands, we’re also doing a variation of the splits. The techniques required for arm balances and splits can be quite demanding, so how do we put it all together? We take it step by step. Taking intentional and specific actions will support our journey towards the development of this posture.

In today’s video, Matt shares techniques that properly prepare us for our greatest potential in Eka Pada Koundinyasana II.

CHROMATIC GLOBAL TRAINING

REGISTRATION NOW OPEN

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

✋ SIGN UP HERE

LOGICAL PREPARATION

The Side Angle variation Matt teaches in the video is an accessible entry point. It removes the balance while still allowing the nervous system to adopt the patterning. As he mentions, this variation “primes the body for the experience.”

What’s unique about this approach is that we set the arms up in the arm balance position so that we can get a feel for the hand placement. Because it mimics the shape of Eka Pada Koundinyasana II, we’re also developing the flexibility of the adductors (the “splits” portion of the pose). We also get an opportunity to iron out all of the alignment misconceptions we may have, especially regarding hand placement. Matt points out a common tendency, which is placing the top elbow too high—it should emulate where we would place our elbows if we were actually balancing the pose.

WATCH THE VIDEO

ACHIEVE FLYING BALANCE: ELEVATE IN EKA PADA KOUNDINYASANA II

VARIOUS ENTRY POINTS

The very first balancing entry point Matt offers, with hands on the yoga mat on a diagonal, is a more controlled way to get into Eka Pada Koundinyasana II. Preparation for the adductors is necessary before we attempt these powerful entries.

From Standing Postures

This option is basically executed by flipping Side Angle Pose on its side. Coming in from the standing position offers more momentum.

Now, the back leg may feel heavy. To offset this feeling, Matt directs us to retract the shoulder blades and lower the torso closer to the ground. This shifts more weight forward. Entering from Trikonasana is also an option.

With Momentum

Coming from a Downward-Facing Dog variation may make entry easier. The momentum of thrusting forward with more force can assist in achieving this flying balance.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

Deepen your yoga practice
Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
Get certified and highly qualified to teach yoga
Yoga Alliance Globally Recognized Certification Program

LEARN MORE!

SOCKS & BLOCKS

Socks

Using socks as a prop for Lizard Pose entry can make it more accessible for the front leg. Matt notes that the keys here are to turn the front leg in and up, then climb up the arm by lowering the torso, creating a shelf. Next, we lift the same-side buttock up while sliding the back leg further back to eventually lift.

Socks & Blocks

In a Downward Dog position but with one foot on a block for greater elevation, we again use momentum and the smoother transition through the socked front foot to ease into the flying balance. Note here that removing the sock from the back foot reduces slipping on the block.

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

Get 500 hour certified
Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

LEARN MORE!

SLIDE INTO YOUR SLOT

The Chromatic approach lays out a detailed formula for step-by-step preparation for Eka Pada Koundinyasana II. Both leading up to the posture and in the posture itself, we can slide ourselves into the section of preparation that supports our growth and development. If it’s right for us to first develop the flexibility of the adductors, we can practice a facilitated stretch in postures like Side Angle and Trikonasana. If we need to lean into the work of where we stand in terms of the various entry points, then this is where we can default to in our yoga practice. If we can already achieve flying balance in Eka Pada Koundinyasana II, then we can refine details, like leaning more forward or expanding by stretching each leg out more to the sides. There is always a place to step into our own challenge. When we choose consistency in the challenge, we find growth and increased potential.

Last chance to register for Matt’s upcoming Chromatic Global Training, which will support the further development of advanced postures like this one.

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

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

Article by Trish Curling

Video Extracted From: Flow and Fly 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

Reduce Hip Injuries

Reduce Hip InjuriesmobilityREDUCE HIP INJURIES The hip joint carries a great deal of responsibility. It supports many of our key movements in our daily lives. With all of its responsibility and involvement with how we move, it can act as a protector, while still...

Flying Pigeon Variations

Flying Pigeon Variationseka pada galavasanaFLYING PIGEON VARIATIONS When we think of different variations of postures, it’s easy to think that we should practice either “this on, or that one”. What we may not entertain is the magnitude of focus we must place on the...

Crow Pose Drills

Crow Pose DrillsbakasanaCROW POSE DRILLS If we’re attempting to balance in a posture like Crow pose, then the understanding of the way in which we balance our weight is crucial. When we achieve this, not only will we find more confidence and comfort in executing the...

Inversion Journey

Inversion Journeyadho mukha vrksasanaINVERSION JOURNEY In the previous blog, Inversion Success: Alignment, Drills & Preparation, I talked about how Matt provides the education and keys to building a solid foundation to execute handstands. What we must understand...

Inversion Success

Inversion SuccesshandstandINVERSION SUCCESS We all have different definitions of success. Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a...

Shoulder Secrets

Shoulder SecretsbhujapidasanaSHOULDER SECRETS When approaching arm balances, it’s not unusual to go straight to a focus on the wrists. Having to bear our weight into the wrists while balancing our body weight can be an intimidating thought (especially if we don’t...

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

the Technique Pack: 15 yoga pose breakdowns
exclusive online course discounts
exclusive blogs and videos

Arm Balance Transitions

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

Arm Balance Transitions

kakasana

ARM BALANCE TRANSITIONS

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

THE POSE FACTORY

WAITLIST NOW OPEN

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

✋ SIGN UP HERE

SLIDE INTO CROW

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

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

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

WATCH THE VIDEO

ARM BALANCE TRANSITIONS : CULTIVATE PROFICIENCY IN CROW POSE SLIDES

CROW TO CHATURANGA

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

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

Deepen your yoga practice
Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
Get certified and highly qualified to teach yoga
Yoga Alliance Globally Recognized Certification Program

LEARN MORE!

DOWNWARD DOG, PLANK, CROW, CHATURANGA

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

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

Get 500 hour certified
Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

LEARN MORE!

JUMP IN

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

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

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

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

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

Article by Trish Curling

Video Extracted From: MOVE Immersion

← See Previous Story See Next Story →

ONLINE ANATOMY COURSE

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

TELL ME MORE!

Continue Learning

Reduce Hip Injuries

Flying Pigeon Variations

Crow Pose Drills

Inversion Journey

Inversion Success

Shoulder Secrets

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

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.

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

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.

WATCH THE VIDEO

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.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

Deepen your yoga practice
Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
Get certified and highly qualified to teach yoga
Yoga Alliance Globally Recognized Certification Program

LEARN MORE!

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.

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

Get 500 hour certified
Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

LEARN MORE!

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.

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: Flow & Fly 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

Reduce Hip Injuries

Flying Pigeon Variations

Crow Pose Drills

Inversion Journey

Inversion Success

Shoulder Secrets

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

Strengthen Your “Shelf” For Mayurasana

by Trisha Curling | Feb 1, 2024 | Main Page Display

Strengthen Your “Shelf” for Mayurasana

How to Prepare for This Unique Arm Balance

DELTOIDS

STRENGTHEN YOUR “SHELF” FOR MAYURASANA

Let’s note that muscle groups do not work in isolation: The activation of accessory muscles, although not necessarily the focal point, are an integral part of the execution of a posture. In Mayurasana, the anterior deltoids and rotator cuff muscles may not be part of your first thoughts regarding how to execute this posture, but without considering the role they play, we simply will not be able to create the “shelf” required to create the balance we need in this posture. There is obvious core activation, not to mention strength and activation in the glutes and hamstrings, but the shelf Matt refers to in this class is the ability to hug the elbows in as tightly as possible so as to create an anchor for the pose. The anterior deltoids and rotator cuff muscles offer support, stability, and strength in Mayurasana.

SHOULDER MASTERY

WORKSHOP SERIES

3 livestream workshops and replays
Nondogmatic and effective alignment
Improve low-back health
Shoulder mobility + heart openers
Shoulder strength + arm balances
Inversions, binds, neck & shoulder release
6 hours of continued education
Gain strength and stability
Increase range of motion, flexibility, and mobility
Step-by-step guidance: Everyone can follow and participate
Educationally infused: Learn while you embody
Livestream optional; all workshops available as livestreams (see dates below) and as on-demand replays for life
Automatically receive access to the replays immediately after the livestream

✋ SIGN UP HERE

BLOCK SQUEEZE DRILL

In terms of teaching Mayurasana, Matt notes that it’s not an easy pose to sequence towards. Not many other postures mimic the mandatory actions, but there are certainly creative movements and drills we can incorporate into our practice in order to cultivate the inescapable strength required for Mayurasana. Of course, Matt demonstrates the actions we can take to strengthen the appropriate muscle groups. Included in this preparation, in particular for the shelf in Mayurasana, are the biceps, pectoralis muscles, anterior deltoids, and rotator cuff.

Today’s video starts off with a “block squeeze” drill. The block is squeezed between the forearms with bent elbows, while the arms are externally rotated. Our palms are facing forward, and the upper back is rounded while we “sit” in a Chair Pose position. The pectoralis muscles are engaged, but it’s the external rotation that helps us target the rotator cuff muscles.

WATCH THE VIDEO

STRENGTHEN YOUR “SHELF” FOR MAYURASANA: HOW TO PREPARE FOR THIS UNIQUE ARM BALANCE

MAYURASANA AT THE WALL AND ON YOUR BACK

Mayurasana at the Wall

Here, we can practice mimicking what we did in the block drill—squeezing our elbows in towards each other. In addition, the feeling of “trying to pull the wall up” turns on the pectoralis major, the anterior deltoids, and the biceps. We can’t lift our legs here, but we can practice the sensation of pulling our feet back to activate the glutes and hamstrings.

Mayurasana on Your Back

By pressing our feet into the ground in this variation, we can get more feedback and activation of the glutes and hamstrings. In the upper body, we practice the shape by rounding the back and placing our arms as if to set up the shelf on top of the rib cage.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

Deepen your yoga practice
Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
Get certified and highly qualified to teach yoga
Yoga Alliance Globally Recognized Certification Program

LEARN MORE!

MAYURASANA “MASTERY”

In the full class, Matt reminds us that creating the shelf with our arms doesn’t mean that we are resting on top of them. What we’re actually doing is setting up a strong base, our negotiating point for balance. To achieve the final expression of the posture, it’s the angle of the bend at the elbows, the grip of the ground with the fingers, and the strength in the shoulders and upper body that allow us to shift and find the sweet spot that supports the lift of the legs. In today’s video, you’ll see how Matt shifts his weight back and forth before he locks in to the next step, where he finds authentic balance and uses the strength of the core, glutes, and hamstrings to lift his legs. The trust in the foundation that’s been created allows for this masterful execution of Mayurasana.

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

Get 500 hour certified
Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

LEARN MORE!

KEY ACTIONS IN THIS ARM BALANCE

Here are the 2 key actions Matt outlines for Mayurasana (we’ll find them in most arm balance postures):

Bending the elbows at an open angle (helps to stop us from falling)
Intentionally leaning forward while trying to stop at the same time

For Mayurasana, more than building strength in the shoulders, biceps, core, glutes, and hamstrings, it’s about how to be very intentional in the drills we implement in our yoga practice. The only way to become masterful is to be informed and guided through drills like these and, of course, to practice the posture itself.

In Matt’s upcoming 3-part series, Shoulder Mastery, he’ll delve into more about shoulder strength for arm balances, along with a deeper understanding of the shoulders when it comes to inversions, binds, and even releasing the neck.

Strength without action offers no direction. Register for the workshop series 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: Anatomy of Arm Balances

← 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

Reduce Hip Injuries

Flying Pigeon Variations

Crow Pose Drills

Inversion Journey

Inversion Success

Shoulder Secrets

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

What Are The Tilts Of The Scapula?

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

What Are the Tilts of the Scapulae?

4 Postures to Help You Lock Into These Shoulder Actions

SHOULDER ROTATION

WHAT ARE THE TILTS OF THE SCAPULAE?

When we first dive into studying anatomy, it’s all about the basics. Once the foundation is laid, it becomes easier to scaffold more information. There will always be a learning curve, however, especially in the context of yoga. In Chromatic yoga, it’s about more than intellectually understanding anatomy; it’s also about how we integrate our knowledge of anatomy into our bodies from a non-dogmatic point of view.

When studying shoulder anatomy, we are introduced to the basic actions (protraction, retraction, depression, and elevation). In today’s clip, Matt introduces us to the idea of “the tilts of the scapulae.” He explains that it can be a difficult concept to understand, both intellectually and physically. Essentially, it requires the co-activation of opposing muscle groups in order to create a lock for maximum support around the shoulder girdle. We gain insight into the tilts of the scapulae via 4 postures in today’s video.

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

✋ SIGN UP HERE

UPWARD VS. DOWNWARD TILT OF THE SCAPULA

Upward Tilt

To begin integrating the upward tilt of the scapula into our bodies, we can begin by sitting upright and sending the shoulder forward while drawing the elbow back. This naturally sends the scapula climbing up over the rib cage. It’s the pectoralis minor that initiates this action. This muscle helps pull the shoulder down towards the front of the ribs.

Downward Tilt

This can be harder to understand and integrate. The first step here may be to draw the head of the humerus back. When this happens, the bottom wing tip of the scapula pushes forward into the rib cage.

If we pull the rib cage back into the scapulae, as Matt explains in the full class, this creates a “suction cup” effect from the co-activation of opposing muscle groups. This is effective in our yoga practice when stability is required in postures like Chaturanga and arm balances like Side Crow.

WATCH THE VIDEO

WHAT ARE THE TILTS OF THE SCAPULAE?: 4 POSTURES TO LOCK IN ON THESE SHOULDER ACTIONS

SIDE-ANGLE PREPARATION

Part of integrating and understanding the upward and downward tilt of the scapulae is to explore the actions in postures in which we can remove some of the balance and strength elements from the equation.

When Matt demonstrates the downward tilt of the bottom scapula in Side-Angle Preparation, he explains that there is a distinction between where retraction and protraction take place. The initial action is still to pull the head of the humerus back, but understanding that there is a degree of retraction in the upper border of the scapula but protraction in the bottom wingtip helps us to negotiate its placement. We create the protraction by pressing the elbow down into the top of the leg; this helps the bottom tip slide forward. From here, we can explore what the sensation feels like in order to record this pattern into our bodies.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

Deepen your yoga practice
Build confidence speaking in front of groups in person and online
Learn foundational class structures and templates
Learn techniques for a wide range of yoga postures
Get certified and highly qualified to teach yoga
Yoga Alliance Globally Recognized Certification Program

LEARN MORE!

CHATURANGA AND JUMP BACKS

In Chaturanga, it can be easy to fall into the pattern of allowing the head of the humerus to dip forward. When this happens, it’s very different from creating protraction. Repetitively allowing the head of the humerus to dip forward can cause strain in the anterior capsule of the shoulder. The goal is to create a play between the actions of external rotation of the humerus and protraction, depression, and retraction of the scapulae.

For Chaturanga Jump Backs, Matt presents a drill utilizing a towel. Again, we get an opportunity to practice the actions of external rotation of the arms, pulling the top of the arm bone back. Matt also reminds us that we can start by sending the scapulae into upward rotation to more distinctly feel the difference, and then execute the actions that will help us stabilize the jump back with the downward tilt of the scapulae.

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

Get 500 hour certified
Learn anatomy, biomechanics, asana techniques
Expand your teaching skills
Masterful sequencing and verbal delivery
Learn meditation and breathwork techniques
Transformative tools: theming, dharma talks, satsang

LEARN MORE!

SIDE CROW

In an arm balance like Side Crow, it’s imperative to feel more confident in our ability to “lock in” to the stability required. Because it’s required to send our weight forward in order to access the lift of the feet in the posture, we must be careful not to lean into an upward tilt—this would lead to imbalance in the posture and perhaps to a fall. In the clip, we see how the emphasis of pushing into the heel of the hands (which brings the bottom tip of the scapulae around) while sending the chest through (which draws the head of the arm bone back) and sending the weight forward into the fingers is ultimately what helps us access the balance required for Side Crow.

ALLOW YOURSELF TIME FOR FULL INTEGRATION

Ultimately, being patient enough to understand and integrate these actions will transform our experience in our practice. Exploring these actions in a variety of postures will take us on a journey of self discovery. We can tap into what comes naturally; at the same time, we can discover where we experience challenge and resistance. In the full class, Matt explains that upward and downward tilt of the scapulae can be difficult to comprehend. What this means is that it may require more persistence to uncover what is possible in our bodies.

Register for Matt’s 2-hour online shoulder workshop, The Shoulder Reset, where there will be an abundance of opportunities to more deeply connect to and understand the biomechanics of the shoulders and how these new understandings can be applied to our yoga practice.

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

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

Article by Trish Curling

Videos Extracted From: Shoulder Revelation

← See Previous Story See Next Story →

ONLINE ANATOMY COURSE

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

TELL ME MORE!

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

the Technique Pack: 15 yoga pose breakdowns
exclusive online course discounts
exclusive blogs and videos

« Older Entries

Next Entries »

Achieve Flying Balance

ACHIEVE FLYING BALANCE

CHROMATIC GLOBAL TRAINING

LOGICAL PREPARATION

WATCH THE VIDEO

ACHIEVE FLYING BALANCE: ELEVATE IN EKA PADA KOUNDINYASANA II

VARIOUS ENTRY POINTS

200 HOUR ONLINE TEACHER TRAINING

SOCKS & BLOCKS

300 HOUR ONLINE TEACHER TRAINING

SLIDE INTO YOUR SLOT

ONLINE ANATOMY COURSE

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

Arm Balance Transitions

ARM BALANCE TRANSITIONS

THE POSE FACTORY

SLIDE INTO CROW

WATCH THE VIDEO

ARM BALANCE TRANSITIONS : CULTIVATE PROFICIENCY IN CROW POSE SLIDES

CROW TO CHATURANGA

200 HOUR ONLINE TEACHER TRAINING

DOWNWARD DOG, PLANK, CROW, CHATURANGA

300 HOUR ONLINE TEACHER TRAINING

JUMP IN

ONLINE ANATOMY COURSE

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

Titibhasana Techniques

TITIBHASANA TECHNIQUES

THE POSE FACTORY

STRADDLE VARIATIONS

WATCH THE VIDEO

TITIBHASANA TECHNIQUES: 6 WAYS TO ACCESS THIS ARM BALANCE

MIMIC THE SHAPE

200 HOUR ONLINE TEACHER TRAINING

GO FOR BALANCE

300 HOUR ONLINE TEACHER TRAINING

A TEACHER’S PERSPECTIVE

ONLINE ANATOMY COURSE

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

Strengthen Your “Shelf” for Mayurasana

How to Prepare for This Unique Arm Balance

STRENGTHEN YOUR “SHELF” FOR MAYURASANA

SHOULDER MASTERY

BLOCK SQUEEZE DRILL

WATCH THE VIDEO

STRENGTHEN YOUR “SHELF” FOR MAYURASANA: HOW TO PREPARE FOR THIS UNIQUE ARM BALANCE

MAYURASANA AT THE WALL AND ON YOUR BACK

200 HOUR ONLINE TEACHER TRAINING

MAYURASANA “MASTERY”

300 HOUR ONLINE TEACHER TRAINING

KEY ACTIONS IN THIS ARM BALANCE

ONLINE ANATOMY COURSE

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

What Are the Tilts of the Scapulae?

4 Postures to Help You Lock Into These Shoulder Actions

WHAT ARE THE TILTS OF THE SCAPULAE?

THE SHOULDER RESET

UPWARD VS. DOWNWARD TILT OF THE SCAPULA

WATCH THE VIDEO

WHAT ARE THE TILTS OF THE SCAPULAE?: 4 POSTURES TO LOCK IN ON THESE SHOULDER ACTIONS

SIDE-ANGLE PREPARATION

200 HOUR ONLINE TEACHER TRAINING

CHATURANGA AND JUMP BACKS

300 HOUR ONLINE TEACHER TRAINING

SIDE CROW

ALLOW YOURSELF TIME FOR FULL INTEGRATION

ONLINE ANATOMY COURSE

Continue Learning

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

Pin It on Pinterest