Arm Balance Archives - Page 3 of 4

Take Action In Flying Pigeon

by Trisha Curling | Oct 26, 2023 | Main Page Display

Take Action in Flying Pigeon

Asana and the 5 Powers of Consciousness

EKA PADA GALAVASANA

TAKE ACTION IN FLYING PIGEON

Interesting about seeking and incorporating a yoga practice is that the entry point is quite different for everyone. There are many reasons you may be drawn to certain aspects of the practice, and they may satisfy you for some time. What usually happens though is an unfolding you don’t expect. The purpose or reason you went to your yoga practice shifts the more you delve into what it has to offer. It’s not uncommon to be drawn to the physical (the asana) first, but as you continue to have the desire to learn and the willingness to take action, your relationship with your yoga practice will change and deepen.

In today’s video, Matt demonstrates how to take action in Flying Pigeon, but when you examine it through the lens of the 5 Powers of Consciousness, your perspective opens up.

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WHAT ARE THE 5 POWERS OF CONSCIOUSNESS?

If you study with Matt in any of his yoga teacher trainings or immersions, you’ll gain access to these teachings, which come from ancient Tantrik Yoga philosophy.

Christopher Wallis, author of Tantra Illuminated, outlines the 5 powers of consciousness:

Consciousness/Awareness: Cit-Śakti
Bliss: Ānanda-Śakti
Will: Icchā-Śakti
Knowledge: Jñāna-Śakti
Action: Kriyā-Śakti
Freedom (encompasses all 5): Svātantrya-Śakti

Each on their own have profound meaning, but it’s important to understand that they all exist within each other.

For today, we’ll look at Flying Pigeon primarily through the lens of Action (Kriyā-Śakti), but there is no action without the discussion of Will (Icchā-Śakti) and Knowledge (Jñāna-Śakti). It’s not that the others are not present, but we can start to gain some insight into the system as they apply to what it means to take action in Flying Pigeon Pose.

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TAKE ACTION IN FLYING PIGEON: ASANA AND THE 5 POWERS OF CONSCIOUSNESS

FLYING PIGEON PREPARATION

Hip opening is one of the key components of Flying Pigeon, and this is what Matt demonstrates in today’s video. Matt guides you through the Chromatic Yoga process by layering postures that will prepare your hips and facilitate your ability to “take action in Flying Pigeon.”

Keep in mind, however, that the action takes place throughout the entire process. The fact that you have the will to do it, that you take the time to learn more about how to do it, and then actually show up to practice—these are all part of taking action. Looking at it through the lens of the 5 powers of consciousness, you might become more aware of your reasons for wanting to do the pose and of how you respond to the process.

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THE 3 STEPS TO FLYING PIGEON

In the first step, Matt starts you off by practicing a hip opener at the wall, and he begins to pattern your ability to evert your ankle. This knowledge can change your experience of Flying Pigeon altogether. When you add in the aspect of balance, it can be challenging to open your hip to the required degree without your foot wanting to naturally invert as a result, which may cause it to slip off your upper arm.

Without balancing, you still begin to position yourself similarly to the peak posture. For example, you get to practice just how close you need to bring your shin to your armpit, along with leaving space between your foot and tricep.

The third step is the “preparatory peak pose.” Here, Matt offers the option of practicing Flying Pigeon in a shape similar to Boat Pose. This again helps with patterning.

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MAKING SENSE OF IT ALL

Within this system, the understanding is that in order to take action, there is an awareness that there is some desire (will) present to pursue a particular action. If will is present, the acquisition of knowledge must follow. What’s intriguing about understanding all of this is that the pursuit of a particular asana is done with the removal of the part of the ego that wants to prove, for external validation, that it can be done.

Bliss, as discussed in Tantra Illuminated, helps you be simply appreciative of the exploration, no matter the outcome of achieving the posture. Being conscious of this experience is also Bliss.

Making sense of it all requires much more than barely skimming the surface. Matt’s next immersion, Power of Bliss, will take you on the journey of understanding.

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Videos Extracted From: Chromatic Yoga 15-Hour Immersion

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Twist Power

Twist Powerparsva bakasanaTWIST POWER It’s interesting what unfolds along our journey with our yoga practice. As we grow, learn, and begin to understand more about ourselves things change, we change. Not only do we learn so many things along the way, but in the yoga...

Lizard Like You’ve Never Seen It

Lizard Like You've Never Seen Itutthan pristhasanaLIZARD LIKE YOU'VE NEVER SEEN IT Familiarity in a yoga posture can feel really good. There’s a comfort in knowing exactly what to do when we get on a mat. The thing is, we can get caught up in thinking that the more...

Internal Rotation: Strengthen From The Inside Out

Internal Rotation: Strengthen from the Inside OutShoulder MobilityINTERNAL ROTATION: STRENGTHENING FROM THE INSIDE OUT It’s not unusual for us to find ourselves spending too much time in a slouched position. It could be due to a job, our poor habits on our electronic...

Janu Sirsasana To Half Lotus

Janu Sirsasana to Half LotusKurmasanaJANU SIRSASANA TO HALF LOTUS There’s never one single route to a posture we’re exploring. There are individual specifics we always need to consider. When it comes to hip opening postures like Janu Sirsasana and Half Lotus, we may...

Turtle Pose To Titibhasana

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Full Wheel

Full WheelUrdhva DhanurasanaFULL WHEEL Teaching an intentional class becomes inevitable when you follow the Chromatic system Matt has created. In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential. When it...

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Learn To Lift In Lolasana

by Trisha Curling | May 18, 2023 | Main Page Display

Learn to Lift in Lolasana

Crucial Techniques for Takeoff

pendant pose

LEARN TO LIFT IN LOLASANA

If you read my previous blog about One-Legged Crow, then you’ll know it started off with how much Matt stresses leaning forward in that posture (and in most arm balances in fact). I could start here in exactly the same way because leaning forward is truly the best place to start when you’re trying to learn to lift in Lolasana; however, it’s wishful thinking to believe that it is as simple as that. Today, Matt provides not only the variations to explore but also exactly what leaning forward entails, particularly when it comes to Lolasana. This pose is unique in that it requires an astonishing amount of hip flexor strength in order to actually achieve the lift. The variations and techniques Matt offers today provide a clearly defined path to strengthen your body and to more deeply develop the areas that may be the hurdle to actually achieving Lolasana.

online classes for anatomy of arm balances

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UNDERSTANDING YOUR PUSH MUSCLES

Before you lean forward, creating the right shape with your body is imperative. To this end, you will be placing your awareness on activating specific muscle groups to support where you’re required to be in space in order to learn to lift in Lolasana. Activating and strengthening your push muscles will support this endeavor. Your serratus anterior helps to protract the scapulae, which is important because the amount of space between you and the ground is vital—you need enough room for lift-off. While you’re creating space between your shoulder blades as a result of the push of the hands, you’re contracting the chest muscles, which fires up the triceps. Being aware of how one action informs the next will help you find the amount of lean required for this arm balance.

WATCH THE VIDEO

LEARN TO LIFT IN LOLASANA: CRUCIAL TECHNIQUES FOR TAKEOFF

WHAT’S INVOLVED IN LEANING FORWARD?

One thing you’ll come to understand very quickly when you practice with Matt is that nothing works in isolation. You’ll hear him refer to the “team effort” of the actions that are layered to create the desired output. This is the Chromatic way. For example, the push muscles help inform the shape of your body, and one of the push muscles’ teammates is wrist extension. An appropriate amount will help propel your body forward with control. When you examine Lolasana step by step, you’ll see that your shoulders are required to move in front of your wrists. Once this is achieved, Matt explains that it will encourage increased “lightness” in the legs in order for you to take flight. Knowing this will allow you to learn to lift in Lolasana, but first, you must find confidence in the direction of the lean.

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KEY ACTIONS IN LOLASANA

Among the variations in today’s video, you’ll gain some great insight into how to place your hands on blocks. This is an important step in early preparation. Using blocks under your hands both supports the required amount of wrist extension and assists your hip flexors so that you won’t have to lift them as high as in the variations without blocks. Following the variations in the order that Matt provides them is always advisable. Understanding the key action of the posture will also help to unfold where you need to place your attention.

Key Actions:

Grip your fingers into the ground
Lean forward enough for the shoulders to move ahead of the wrists (like you’re going to do a somersault)
Push the floor or blocks away to protract the scapulae
Pull your knees into your chest
Lift your feet off of the ground

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THE OVERLAP IN ARM BALANCES

Even though arm balances share a high degree of challenge and are unique in their own ways, they also share a certain amount of overlap. This crossover allows you to work on techniques that can unlock other arm balances in your physical yoga practice. Wrist extension and shoulder protraction are the most obvious actions that overlap and are required for most arm balances. Lolasana is extremely challenging, but it provides an opportunity to step back and work on these 2 actions before you can even consider adding in the element of the lift.

In Matt’s immersion Flow and Fly, not only will you acquire the skills to learn to lift in Lolasana, but you’ll also learn the techniques that overlap in a wide variety of arm balances.

Jump in so that you can take the steps to lean, lift, and fly!

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Video Extracted From: Flow and Fly

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FLOW & FLY

MAY 2023 Immersion

12 Vinyasa-style practices
Increase your cardiovascular activity
Foundational and advanced arm balance techniques
Improve balance and proprioception
Accessible modifications and sequences
Appropriate variations for your level of practice
Improve wrist, core, and shoulder strength
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$148.00

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Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

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One Legged Crow

by Trisha Curling | May 8, 2023 | Main Page Display

One-Legged Crow

3 Building Blocks Before Flight

eka pada bakasana

One-Legged Crow

LEAN FORWARD! If it’s one thing you’ll cozy up with when it comes to One-Legged Crow, it will be your ability to LEAN FORWARD! In a yoga posture like One-Legged Crow, the fear of leaning more forward can be quite real. Your first instinct will be to lean back in order to avoid falling, but when you practice with Matt, it’s guaranteed you’ll be provided with the tools for a safe and strong progression to this incredible arm balance. What you’ll come away with today is a better understanding of how to set up your environment; in addition, you’ll become more familiar with what’s required of your wrists and with techniques to make One-Legged Crow more accessible within your yoga practice.

FLOW & FLY

MAY 2023 Immersion

12 Vinyasa-style practices
Increase your cardiovascular activity
Foundational and advanced arm balance techniques
Improve balance and proprioception
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WHERE TO PLACE YOUR AWARENESS

There’s no doubt that the adductors, hamstrings, and glute muscles play a role in lifting the back leg in One-Legged Crow, but Matt explains that more emphasis and awareness should be placed on creating more mobility in the flexors of the wrist, for wrist extension in order to lean forward. Leaning forward shifts the pendulum of weight, making your lower body much lighter and keeping the leg at a certain height; therefore less effort is required to lift the back leg with the aforementioned muscles. Otherwise, the secret lies in building strength in your upper body. In addition to strengthening the flexors of the wrist (more on that here), activating the rotator cuff muscles, in particular the external rotators (infraspinatus and teres minor) along with the internal rotators (subscapularis and teres major) will help to create more stability in your arm balances.

WATCH THE VIDEO

ONE LEGGED CROW: 3 BUILDING BLOCKS BEFORE FLIGHT

A GREAT PLACE TO START

The first thing Matt advises you to do, once you’re ready to explore variations of One-Legged Crow, is to set up a number of couch cushions, bolsters, or pillows in front of you. Creating this support will allow you to have more confidence and trust in your willingness to lean forward. If you fall, there’s a soft landing.

The first drill supports the development of your ability to lean forward. Without a doubt, you’re developing strength in the flexors and extensors of the wrist and in the adductors, serratus anterior, and core. There’s no emphasis yet on lifting the back leg; as you’ll see in Matt’s demonstration, the back foot remains on top of yoga blocks while you work on the momentum of bringing the leg forward that hugs into your upper arm. In this drill, you are practicing One-Legged Crow with more control.

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ONE-LEGGED CROW PROGRESSIONS

Once the previous drill becomes less effortful, it’s time to progress. In the video, you’ll see how Matt breaks it down.

Option 1

First, you take one leg outside the upper arm; the other foot stays on the ground. Second, you’ll lean forward while gripping the ground. Third, you might find the ability to pull your knee into your chest (similarly to Lolasana).

Progressing even further requires that your environment be primed with cushions, as Matt recommends. The next variation levels up in challenge quite significantly.

Option 2

First, place your head directly on top of soft cushions while you get into Crow Pose. Second, lift your bum high and squeeze your knees in. Third, pull one heel to the bum and then straighten the leg. If it’s available, you can take your gaze forward.

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FIND EASE WITHIN THE CHALLENGE

The actions that may feel difficult early on in your explorations of One-Legged Crow are the keys to finding ease later on. Gripping the ground, getting your hips up, and hugging the knees into your upper arms in all of the variations and drills that Matt demonstrates prepare you with the necessary strength within your body. Once this strength is fully integrated, your ability to lean forward will feel more safe and natural. In the video, Matt explains that ease in this posture actually comes in the final variation he demonstrates, because the body is now equipped with all of the techniques it needs.

Matt’s current immersion, Flow and Fly, provides you with step-by-step techniques for over 12 arm balances. Sign up to learn how to find ease in flight.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Anatomy of Arm Balances

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FLOW & FLY

MAY 2023 Immersion

12 Vinyasa-style practices
Increase your cardiovascular activity
Foundational and advanced arm balance techniques
Improve balance and proprioception
Accessible modifications and sequences
Appropriate variations for your level of practice
Improve wrist, core, and shoulder strength
ALL LEVELS APPROPRIATE

$148.00

MORE INFORMATION

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Continue Learning

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

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Ashtavakrasana

by Trisha Curling | Apr 30, 2023 | Main Page Display

Ashtavakrasana

3 Variations to Access This Arm Balance

eight angle pose

ASHTAVAKRASANA

There always seems to be a sense of mystery attached to Ashtavakrasana (8-Angle Pose). How is it possible to balance in what appears to be such a complicated position for the body? Comforting to know is that once you break everything down and place technique at the core of your focus, Ashtavakrasana becomes a lot less complex. Whatever variation you are attempting, technique will always be the key to unlocking access to this and any other arm balance. In intricate detail as always, Matt breaks down 3 variations in today’s video. Moreover, he offers the benefit of increasing your anatomical knowledge via the technique within this posture. If you are armed with both technique and anatomical knowledge, Ashtravakrasana loses its mystique and becomes an arm balance you can approach with clarity.

FLOW & FLY

MAY 2023 Immersion

12 Vinyasa-style practices
Increase your cardiovascular activity
Foundational and advanced arm balance techniques
Improve balance and proprioception
Accessible modifications and sequences
Appropriate variations for your level of practice
Improve wrist, core, and shoulder strength
ALL LEVELS APPROPRIATE

$148.00

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ANATOMY BREAKDOWN

In the full class, Matt explains that the adductor muscles (pectineus; gracilis; and the adductors brevis, longus, and magnus) are extremely helpful in assisting with taking flight in arm balance postures. This is particularly true for Ashtavakrasana when it comes to “clamping” the legs on the arm. The abductor muscles (gluteus maximus, medius, and minimus) are also part of the equation, and the internal rotators of the hip belong to the abductor group: The TFL muscle and the pectineus, along with the front fibers of the gluteus medius and minimus, work together to create internal rotation. Why is this important? Knowing the location of these muscles enhances your awareness and understanding of your own body. When activating these muscle groups to execute the posture, you will better decipher which areas require more strengthening for stability and balance in the posture.

WATCH THE VIDEO

ASHTAVAKRASANA: 3 VARIATONS TO ACCESS THIS ARM BALANCE

VARIATION 1

First, let’s have a look at the steps in variation 1 of Ashtavakrasana:

Step 1: From a seated position, bring one leg over your arm as much as possible.

Step 2: Cross the bottom foot over the top of the ankle of the first leg.

Step 3: Lean forward and pull your hips back to get you off of the ground.

Matt provides the option to stay here, but he also suggests layering on the action of internally rotating the top leg. In this case, the bottom leg stays on the ground instead of crossing at the ankle, while you lean way forward on wide hands and internally rotate the top leg. You can also add props. By sitting up on a bolster, for example, you can take balance out of the equation and home in on the sensation of the internal rotation of the top leg.

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VARIATIONS 2 & 3

In the second and third variations, the importance of the internal rotation of the top leg is revealed. All of the steps from variation 1 are implemented, including the cross at the ankle, in variation 2. What you’ll see in the video is a clear distinction between what happens to the hips when the top leg is internally rotated versus when it is not. When you turn it in (internally rotate), the hips go up, as opposed to externally rotating the hip and the hips going down. Once the internal rotators are activated, you can’t help but tap into the activation of the adductor and abductor groups. Now, the third variation is really going to expose where strength needs to be improved. There is no crossing at the legs here; instead, you’re fastening your ankles side by side. As a result, your adductors are put to the test.

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ACHIEVE MORE THAN AN ARM BALANCE

Beyond the awareness of the physical aspect of Ashtavakrasana are mental focus and confidence. Arm balance postures can be scary. It’s smart to prepare both your body and the environment—strengthening through drills specific to the posture, putting blankets or pillows in place to soften any falls—but it’s also important to go for it, to take the plunge so to speak. In the end, you’ll be left with more confidence in both physicality and character, which transcends the yoga mat. This confidence dismantles the mystery of Ashtavakrasana, or any arm balance for that matter. Approaching your yoga practice in this way means that you develop the knowledge that technique and effort fuel ability.

Matt’s next immersion, Flow & Fly, will guide you through playful yet intentional arm balance practices that will ultimately improve strength.

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

Video Extracted From: Anatomy of Arm Balances

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BREATH OF FIRE

Moderate Vinyasa-style classes
Core strengthening & integration
Master your breath with pranayama practices
Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
Learn where and how to breathe in challenging postures
Each class will include one pranayama (breathwork practice) and several core strengtheners
Access your core muscles: deep, superficial, anterior, posterior, and lateral
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

LEARN MORE!

Continue Learning

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

Turtle Pose To Titibhasana

Full Wheel

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

Learn To Fly In Side Crow

by Trisha Curling | Jan 26, 2023 | Main Page Display

Learn to Fly in Side Crow

Get to the Core with 3 Variations

ARM BALANCE

LEARN TO FLY IN SIDE CROW

Getting to the core of this arm balance will awaken a potential in your body that you may not be aware is even present. Learning to fly in Side Crow actually goes deeper than going through the motions of different variations. If you’ve been practicing with Matt, then you know that he teaches and applies very specific techniques within a posture and/or its variations; these techniques show you how to intellectually approach the execution of a yoga posture. The 3 variations you’ll see in today’s video will show you how to properly activate the muscles (obliques, abductor group, adductors, and hip flexors) in order to tap into the potential that awaits you.

BREATH OF FIRE

Moderate Vinyasa-style classes
Core strengthening & integration
Master your breath with pranayama practices
Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
Learn where and how to breathe in challenging postures
Each class will include one pranayama (breathwork practice) and several core strengtheners
Access your core muscles: deep, superficial, anterior, posterior, and lateral
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that’s convenient for you

$148.00

LEARN MORE!

THE 2 MAIN ACTIONS

The clips from today’s video are taken from the Anatomy of Arm Balances immersion. In the full class, Matt invites you to step back from balancing in the posture so you can actually connect with your core muscles. How is this done? It’s the positioning of the arm that’s furthest away from your body that allows the core connection to take place. You’re left with no choice but to utilize the obliques to gain height. Action #1 then is to hike the top hip up towards the same-side shoulder (obliques and gluteus medius activation). Action #2 requires the activation of the hip flexors. Here, you’re pulling your knees towards your chest while energetically pulling your bottom knee (if it’s the right) towards your right shoulder. This common thread runs through all 3 variations in some form. Let’s examine the techniques involved.

WATCH THE VIDEO

LEARN TO FLY IN SIDE CROW: GET TO THE CORE WITH 3 VARIATIONS

SIDE CROW: NO PROPS

Starting with this variation provides a nice baseline for you to see where you may need to place more emphasis. You’ll see how wide the distance is between Matt’s hands. Spreading your hands far apart forces you to lift the hips up as high as possible, which turns on the upper obliques. Dropping the hips (which is common) significantly minimizes your use of the obliques. These 2 main actions, along with leaning more forward and of course gripping your fingers into the ground, are the keys. If you are challenged anywhere along the chain of events, dial it back and work on the sensations of the activations (e.g., hands wide while lifting and lowering the hips with a contraction in the obliques). Still unsure what to feel? Have a look at the variations with props.

200 HOUR ONLINE TEACHER TRAINING

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SIDE CROW WITH A STRAP

This Side Crow variation with a strap is a great option to explore if you require more awareness of the upper obliques. This particular variation also places weight on the activation of the tensor fasciae latae (TFL). The TFL is both a hip flexor and internal rotator. The internal rotation helps to fire up the abductors of the bottom leg. Doing this creates more stability and provides greater access to the posture. Adding a strap doesn’t make it easier, but what you will receive is feedback. Pressing into the strap is like pressing into the guiding hand of a yoga teacher. You won’t be able to ignore the sensations here, I promise you. The abductor muscles will speak to you, and it will be quite the conversation!

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SIDE CROW WITH A BLOCK

Lastly, Matt demonstrates Side Crow with a block. Placing a yoga block between your thighs or shins helps you to squeeze everything into the center. Here you’ll feel the adductors while you try to hold the block in place. This option is closer to the first variation as regards shape, so it’s a great one to incorporate into your practice to encourage the 2 main actions with your legs hugged in towards one another.

EXPLORE AND INTEGRATE

In conclusion, unlearning some of the habits you’ve patterned that don’t require you to focus on just how strong can become in Side Crow will pay off in the long run. When the effort is appropriate, it is what drives you forward—as Matt always teaches, “explore and integrate.” Thinking about the possibilities available to you is actually pretty exciting. When you focus on building strength, you can learn to fly in Side Crow. After strength, weightlessness and lightness in the posture follow. A challenging arm balance like Side Crow will then emanate more ease than effort.

Register for Matt’s February immersion, Breath of Fire. This immersion will go deeper into how you can access your core muscles in order to progress in the awareness of your body and your practice.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Anatomy Of Arm Balances

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