chaturanga Archives - THEYOGIMATT

Redefine Chaturanga

by Trisha Curling | Apr 17, 2025 | Main Page Display

Redefine Chaturanga

ALIGNMENT

REDEFINE CHATURANGA

To redefine Chaturanga, we first have to be willing to challenge what we think we already know. Many of us were taught a narrow-hand, elbows-tight variation of the pose—elbows hugging the ribs, hands close beneath the shoulders. But is that the only way? Not necessarily. If we’re open to exploring new pathways, we may discover a version of Chaturanga that supports greater mobility, less strain, and more potential. In today’s blog, we look at how widening the hand placement—when done with precision—can enhance movement at the scapulocostal joint and reduce stress on the more vulnerable glenohumeral joint (the shoulder joint as most of us know it). It’s not about what’s “right or wrong,” but about becoming curious enough to explore alternatives that serve our structure. When we bring awareness to these nuances, we don’t just perform Chaturanga—we evolve it.

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SHOULDER RISKS

When discussing shoulder health, particularly in postures like Chaturanga, Matt reminds us that risk doesn’t mean avoidance—it means awareness. The glenohumeral joint, the most mobile joint in the body, is highly vulnerable in both high-impact sports and repetitive yoga transitions. In sports, we often hear of dislocations from falling with an outstretched arm. In yoga, we put a significant load on this joint in poses like Chaturanga, Wild Thing, and Full Wheel. That’s not a reason to fear these postures—but rather an opportunity to get smarter about how we move. By strengthening the rotator cuff muscles and increasing body awareness, we make the joint more responsive and supported, even under pressure. This is the heart of the yoga practice: not bypassing challenges, but meeting it with clarity. When we redefine Chaturanga, we reduce joint stress not by doing less, but by doing it better—with strength, technique, and thoughtful engagement.

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REDEFINE CHATURANGA: INCREASE AWARENESS, STRENGTH & TECHNIQUE

NON-DOGMATIC APPROACH

Let’s set aside, just for a moment, the spiritual symbolism and tradition tied to Chaturanga and focus purely on the physical mechanics. When we remove the labels of right and wrong, we open the door to deeper inquiry—what are the joints doing, and how is the body responding? In the full class Matt discusses how, the body doesn’t recognize the name “Chaturanga”—it recognizes movement patterns, muscle activation, and joint load. In its most natural form, Chaturanga is simply a push-up, a movement the body inherently understands. By approaching it from a place of curiosity rather than correction, we become more attuned to what the body actually needs in that moment. This perspective allows us to refine our technique, increase our strength, and reduce unnecessary strain—while still honoring the spirit of the practice. When we release rigidity, we make space for a more intelligent and empowered experience on the mat.

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CHATURANGA VARIATIONS

In the video, Matt peels back the layers to help us redefine Chaturanga, offering accessible variations that reintroduce the body to new, more functional patterns. He begins with two supported options using a bolster and yoga blocks—tools that reduce the demand for strength so we can place greater attention on alignment and shoulder mechanics. As we descend, the shoulder blades move from protraction to retraction, a subtle but essential shift. With wide hands and a gentle outward rotation (thumbs aligning with the outer shoulders), Matt encourages more natural scapular movement and improved external rotation of the arms. The bolster under the belly offers support, allowing us to focus without collapsing. In classic Chromatic approach, Matt also teaches by contrast—first demonstrating the shoulder action incorrectly, then guiding us to correct it. This back-and-forth helps encode the movement into our system. Eventually, these variations build toward a stronger, integrated full Chaturanga—one rooted in conscious movement and intelligent strength.

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RETHINK & REFORM

Chaturanga, when stripped of assumptions and approached with curiosity, becomes more than a transition—it becomes a tool for self-discovery. Whether supported by props or engaged in the full variation, Chaturanga becomes a pose of choice—not just a challenge. Matt’s layered breakdown shows us how to simplify without losing depth, using variations to build proprioception, strength, and alignment. Reform happens not when we perfect the shape, but when we understand the body behind the movement. With thoughtful adjustments and conscious practice, Chaturanga shifts from something we push through to something we move with. The invitation is simple: stay curious, stay engaged, and keep evolving.

Let this mindset guide your practice as you explore “Aligned Vinyasa,” Matt’s upcoming online immersion in May 2025.

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Help For Hamstrings

Help For HamstringsFLEXIBILITYHELP FOR HAMSTRINGS “Yoga butt” or high hamstring tendonitis can be a literal pain where the sit bones meet the hamstrings and glutes. This area is prone to overuse injuries, especially when repetitive forward folds overstretch rather...

Pelvic Floor and Groin Support

Pelvic Floor & Groin SupportCOREPELVIC FLOOR AND GROIN SUPPORT Pelvic floor instability can quietly influence how we move and how safe we feel in our practice. Weakness or imbalance here may lead to groin strains, hip discomfort, or even low-back issues....

Pain In The Neck

Pain In The NeckSTABILITYPAIN IN THE NECK A pain in the neck can be more than just an annoyance. It can ripple into the shoulders, spine, and even the jaw, creating discomfort that affects the whole body. Often, this pain stems from subtle misalignments: a chin that...

King Pigeon Preparation

King Pigeon PreparationHIP OPENINGKING PIGEON PREPARATION King Pigeon demands more than flexibility; it asks us to build carefully and deliberately. Progress comes not from leaping into the deepest version of the posture, but from cultivating strength, control, and...

Boat Pose

Boat PoseNAVASANABOAT POSE Our bodies are intelligent and adaptive, often finding ways to compensate when certain muscles are underused. Over time, these patterns can create imbalances, leaving some muscles overdeveloped and others neglected. In yoga, one area often...

Scorpion Pose Evolution

Scorpion Pose EvolutionVRISCHIKASANASCORPION POSE EVOLUTION Scorpion Pose, whether practiced in Pincha Mayurasana or in a handstand, blends a backbend with inversion control. It calls for deep opening through the front body, from rib cage to hip flexors and...

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Deep Dive Into Chaturanga

by Trisha Curling | Feb 8, 2024 | Main Page Display

Deep Dive Into Chaturanga

Shoulder Action Controversy

shoulder stability

DEEP DIVE INTO CHATURANGA

Earlier this week, Matt posted a video on his Instagram page highlighting the shoulder blade movement that takes place in Chaturanga—moving from protraction to retraction. This can be a tricky subject, and it was cause for some discussion in the comments on that video. He goes into more detail here.

When we’re taught to do something (such as the execution of a yoga posture) a certain way, it may be difficult to consider an alternative. The Chromatic yoga approach, however, is a nondogmatic one and requires that we create our own understanding through action and being open to new possibilities. There is always room for perspective. Now, Chaturanga can be a challenging posture due to the strength it requires, but in today’s video, we see a breakdown of the steps and gain insight into the anatomy in order to make informed choices in our yoga practice.

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SEQUENCING FOR THE SHOULDERS

The intelligent sequencing offered in a Chromatic yoga class helps us prepare our bodies for optimal positioning in a given posture.

In Chaturanga, there is a tendency for the scapulae to anterior tilt, causing the shoulders to punch forward into the anterior portion of the shoulder capsule. Over time, this can cause pain and/or increased wear and tear on the joint, not to mention the implications it may have for the neck, shoulders, back, and chest. What’s necessary is a healthy degree of external rotation. Matt demonstrates a few drills with a strap and blocks that help pattern the body in how to create the external rotation required for the pose. Why is this important? These drills teach us how to strengthen the rotator cuff muscles, which will help stabilize the shoulder joint and recruit the serratus anterior for a stronger descent in Chaturanga.

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DEEP DIVE INTO CHATURANGA: SHOULDER ACTION CONTROVERSY

STRAP SETUP FOR THE SHOULDERS

These drills help us understand the foundations of the shoulder mechanics for Chaturanga.

Pull the Strap Apart

Here are the four key actions:

Take an underhand grip of the strap.
Pull the strap apart.
Move the shoulder heads back.
Bring the elbows in and forward.

This drill is not static; when watching the video, we see that there is actually movement back and forth, which will help strengthen the rotator cuff muscles.

Block in the Palm & Between the Elbow and the Body

This drill can be done without a block; however, the block between the body and elbow adds that extra awareness of activation and reminds to keep our elbows more narrow.

Essentially what’s happening here are movements back and forth between the internal and external rotation of the humerus. Holding the additional block in the supinated palm of the same arm helps emphasize the required external rotation for Chaturanga.

STRAP SETUP FOR THE SHOULDERS

These drills help us understand the foundations of the shoulder mechanics for Chaturanga.

Pull the Strap Apart

Here are the four key actions:

Take an underhand grip of the strap.
Pull the strap apart.
Move the shoulder heads back.
Bring the elbows in and forward.

This drill is not static; when watching the video, we see that there is actually movement back and forth, which will help strengthen the rotator cuff muscles.

Block in the Palm & Between the Elbow and the Body

This drill can be done without a block; however, the block between the body and elbow adds that extra awareness of activation and reminds to keep our elbows more narrow.

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CHATURANGA AT THE WALL

Transitioning to Chaturanga at the wall takes us to a closer setup of what position our bodies will be in. Of course, we are perpendicular to the floor in this variation, but we can negotiate hand and shoulder placement without the strength element. Matt has shown us variations at the wall before, and they are always helpful in navigating a posture.

One of the key points in this variation, however, is the push through the heel of the hands. This action both brings the bottom wing tip of the scapulae through the arm bone, which encourages the head of the humerus to pull back, and it helps recruit the muscles of the serratus anterior. We also gain a “band of stability” in the upper body once this is in place. Once we’ve explored here, it’s time to take Chaturanga to the mat.

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WHY PROTRACTION TO RETRACTION?

In the video, Matt demonstrates how the shoulder blades come in towards one another on the descent portion of Chaturanga. This is what might conjure up some controversy. Matt explains that we’re not just easily allowing them to come together; instead, we’re still trying to resist the retraction in the lowering phase until we’re almost at the ground level. It’s therefore a “fight” between the actions of protraction and retraction of the scapulae.

Remember the “push through the heel of the hand”? This ignites the protraction. The goal is to allow the shoulder blades to retract at a slow pace. Too often, we find that if there is no retraction, we can fall into the anterior tilt of the scapulae more easily. If there is no movement of the scapulae, it can affect the muscles in the front and the back of the neck by causing more strain.

ALLOW MOVEMENT TO TAKE PLACE

In this full workshop (The Shoulder Reset), Matt explains that going from protraction to retraction means that we are allowing the shoulder joint to move as it was designed. We are allowing gravity to do its job. When allowing the movement from protraction to retraction to take place, we are creating an eccentric contraction, which will offer a smooth descent. It will also translate into creating lightness and ease in a jump back.

The good news is that Matt’s offering a 3-part workshop series this month, Shoulder Mastery The education we can look forward to will have a profound effect on our yoga practice overall.

Part I is all about shoulder mobility and heart openers, and Part II delves into shoulder strength and arm balances. Part III tackles inversions, binds, and neck & shoulder releases.

Click Shoulder Mastery to register.

See you on the mat!

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Videos Extracted From: The Shoulder Reset

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ONLINE ANATOMY COURSE

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

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Help For Hamstrings

Pelvic Floor and Groin Support

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King Pigeon Preparation

Boat Pose

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Plank, Chaturanga, Upward Dog

by Trisha Curling | Jul 13, 2023 | Main Page Display

Plank, Chaturanga, Upward Dog

Shoulder Mechanics Simplified

ALIGNMENT

PLANK, CHATURANGA, UPWARD DOG

How many times have you heard the cue “Plank, Chaturanga, Upward Dog” in a yoga class? If you’re a regular practitioner, it’s probably quite often (particularly in Vinyasa-style classes). These postures are often strung together in a sequence, and the repetition of this sequence can feel quite nice in your body once it becomes a more regular part of your asana practice. It’s easy, however, to become complacent in the execution of these postures and potentially miss opportunities to practice with more skill. In today’s video, Matt simplifies the shoulder mechanics within each posture and highlights how to effectively utilize the appropriate muscle groups for maximum efficiency in your body. You’ll come away with alignment insights that will uplevel your yoga practice.

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UNDERSTANDING PLANK

Plank is the foundation and start of the sequence of Plank, Chaturanga, Upward Dog. It is the start of being able to understand some of the common tendencies you may have when it comes to stability. Matt explains that one tendency is the anterior tilt of the scapulae (i.e., the shoulders roll forward). This is not necessarily wrong, but if your body regularly defaults into the pattern, it may be an indication that your serratus anterior is weak. It’s your serratus anterior that works to protract the scapulae (a requirement for Plank Pose). If this area is weak, then your pectoralis minor will attempt to take over. A big indicator here is a “sagging” between the shoulder blades. In Plank, your torso is being weighed down by gravity, so the pull of the chest, or “sagging,” is almost inevitable if the serratus anterior is weak.

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PLANK, CHATURANGA, UPWARD DOG: SHOULDER MECHANICS SIMPLIFIED

CHATURANGA AND THE ROLE OF GRAVITY

In the full class, Matt discusses the importance of understanding the role of gravity and its influence on Plank and Chaturanga. In Plank, we now understand the tendency to close the distance between the shoulder blades. In Chaturanga, however, there is an element of going with gravity through the movement, while also opposing it. In other words, in Chaturanga, the shoulder mechanics change. You’re moving from protraction in Plank to retraction. This is where it gets tricky. Even though there is a level of retraction, it’s critical to note that the muscles that allow you to lower into Chaturanga slowly are the muscles that create protraction. There is still a level of effort placed on protraction so as not to just go with gravity and fall on your face. Essentially, you are fighting against gravity in order to maintain a slow stable descent into Chaturanga.

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UPWARD-FACING DOG

Falling into the same pattern of anterior tilt in the shoulders is very easy here too. Upward Dog has the capacity to be a strong backbend, but this is achieved by creating a posterior tilt of the scapulae. Instead of thinking about how to manipulate this action from the top of the shoulder blades, Matt suggests bringing your awareness to the bottom tips. Bringing the bottom tips of the scapulae in towards your midline while sending them forward will help to create the shape. Lifting your shoulders up while also sending them back will ultimately send your chest forward to create the backbend. If this proves to be challenging, it comes back to strengthening both the serratus anterior and, in this case, the lower trapezius, which can help you break away from old patterns. It’s the difference between dropping into gravity and lifting up and out with more power.

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TRANSITION

Plank, Chaturanga, Upward Dog—instead of just going through the motions, you now need a deeper sense of awareness in this sequence. Of course, your body will start to re-pattern, and there will be less thought once the pattern becomes ingrained in your body. The sequence of Plank, Chaturanga, Upward Dog will become more fluid, but until then, it will be a process of becoming more familiar with the timing of when to protract, retract, elevate, and depress your shoulders. In today’s video from Matt’s Alignment Immersion, he takes you on the journey of these 3 postures. If you’re interested in going even further, investing in his 200 & 300 hour training programs is the way forward. This is where you will go further into not only transforming your own practice but becoming certified to support and transform the practice of your students.

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Video Extracted From: Alignment Immersion

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Create Fluency In Your Flows

by Trisha Curling | Jan 19, 2023 | Main Page Display

Create Fluency in Your Flows

Workshop These Vinyasa Transitions

FLUIDITY

IS IT “FIND” OR “CREATE” FLUENCY IN YOUR FLOWS?

It’s most definitely possible to say “find” fluency in your flows when it comes to a Vinyasa-style yoga practice, but I believe “create” is a more appropriate word to use here because it implies that you have to take action to make fluency happen. It’s vital to be very intentional about your approach when you are integrating something into your life, and it’s no different with regard to your yoga practice on the mat. Matt teaches specific techniques and strategies to make it easier for you to be intentional. Sometimes you have the yearning, but you don’t know what steps to take. In today’s video, you’ll see how Matt workshops how to utilize strength, the creative use of props, and harmony between breath and movement for a perfect equation to create fluency in your flows.

MOVE

Access your movement potential
Sweat and raise your heart rate
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Learn to gracefully transition between postures
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Improve your balance
Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
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NAVIGATING TRANSITIONS

A Vinyasa-style practice is associated with almost seamless, flowing-type movements on your mat. The synchronicity of movement with breath elicits a certain pace and a “push” quality, since you are always looking ahead or moving towards the next posture. Doing this requires a degree of strength in order to flow with confidence.

It’s also important to understand that moving with control and elegance on your mat is so much more than the aesthetics. You can’t deny that watching someone gracefully move across their mat is beautiful, but what you’re actually witnessing is the time and effort that has gone into developing strength. Navigating your way through a sequence of postures requires not only focus in the moment but also anticipation of what is coming next.

The clips from today’s video are from Matt’s MOVE Immersion. In the clips, he teaches you, with explicit instruction, how to transition from Warrior II to Half Moon Pose and how to Jump Back into Chaturanga from Standing Splits. Woven into the instruction of both transitions is how to utilize strength and how the power of props helps to pattern the fluidity of these transitions into your nervous system.

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CREATE FLUENCY IN YOUR FLOWS: WORKSHOP THESE YOGA TRANSITIONS

WARRIOR II TO HALF MOON

First, let’s look at Warrior II to Half Moon. I would say that this is a fairly common transition, but without a deeper understanding of how to utilize your strength for balance, it can easily fall apart. For you to learn how to find fluency, Matt first advises you to come to the long side of your mat. From here, you can root down into your mat with your front foot. Next, he instructs you to take your back foot off of the mat. Doing this will help with the glide that’s necessary to “push” forward into Half Moon. What’s the best way to glide? The prop that’s used here is a sock on your back foot to glide across a hardwood floor or similar surface. The way to home in on strength here is to activate your gluteus muscles. Rooting down through your front heel encourages the activation of the glutes in the front leg. This firming down supports your ability to neatly drag or glide your back foot towards the front in order to lift into Half Moon. What happens when you return to your mat? You’ll see how Matt progresses you to the point where you can eventually take the contact of the back foot away from the floor completely. The return to Warrior II is simply the reversal of all of the steps. What you’re left with is powerful yet free-flowing movement that appears weightless.

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JUMP BACK FROM STANDING SPLITS

This transition exhibits an explosive amount of power. One of the keys to unleashing the power for the lightness of the float in the jump back is to strengthen your hamstrings and glutes. You’ll see how Matt utilizes a block to maintain the activation in these muscle groups. To create the foundation, you’ll also use socks as a prop to learn to pattern a smooth sweep back into Chaturanga (the progression here happens without the block). The lift of the top leg in Standing Splits requires glute and hamstring strength. Maintaining this lift while jumping back is what contributes to the buoyancy. Of course, the upper-body strength required is not to be neglected, but breaking it down and layering each aspect will assist in finding the fluency required here. In the video, you’ll also want to pay attention to Matt’s hand placement when he’s setting up “Standing Splits preparation.” This detail is essential for preparing the upper body to harness more strength.

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LET IT ALL GO

Finding fluency in your flows means that you’ve found this beautiful collision, where strength meets softness. There is a level of push and action while giving over to the flow of momentum. Fluency is accessible and possible. Cultivating strength is the foundation. The use of props can assist with strength and create ease. It’s true that your breath anchors it all, and it’s also what helps you to let go and flow freely.

There’s still time to register for MOVE, where Matt shares a plethora of techniques and tools to move with grace.

See you on the mat!

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Video Clips Extracted From: Move Immersion

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MOVE

Access your movement potential
Sweat and raise your heart rate
Master your breath/movement coordination
Increase mobility at all major joints
Learn to gracefully transition between postures
Improve your flexibility
Strengthen your hips, back, shoulders, and core
Improve your balance
Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
12 Classes: All levels appropriate
Lifetime unlimited access to all
Attend the livestream OR practice the replays any time that's convenient for you

$168.00

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Help For Hamstrings

Pelvic Floor and Groin Support

Pain In The Neck

King Pigeon Preparation

Boat Pose

Scorpion Pose Evolution

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Build Strength & Endurance

by Trisha Curling | Jan 12, 2023 | Main Page Display

Build Strength and Endurance

Infuse Calisthenics Into Your Yoga Practice

resilience

STRENGTH AND ENDURANCE WITH CALISTHENICS

There are both simple and more complex ways of infusing calisthenics into your yoga practice, especially as you get stronger and build upon various skills. First of all, movements associated with “basic” calisthenic exercises are already woven in many ways into asana practices such as Vinyasa and Ashtanga styles of yoga. What we need to understand, however, is that alongside the more traditional approaches, there are creative and innovative ways of incorporating calisthenics into our physical practice. Ultimately, what we are building over time is strength and endurance.

Matt breaks down exactly how to do this in the clips that you’ll see in today’s video, from his current MOVE Immersion. What is the reason for wanting to increase strength and endurance? Well, key components of overall health include both. If you consistently practice calisthenic exercises and/or incorporate them into your yoga practice, it’s inevitable that you’ll develop increased strength and endurance both physically and mentally.

MOVE

Access your movement potential
Sweat and raise your heart rate
Master your breath/movement coordination
Increase mobility at all major joints
Learn to gracefully transition between postures
Improve your flexibility
Strengthen your hips, back, shoulders, and core
Improve your balance
Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
12 Classes: All levels appropriate
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WHAT ARE CALISTHENICS?

When you hear the term calisthenics, I wouldn’t be surprised if what comes to mind are some seriously strong folks doing pull-ups, chin-ups, a rude amount of push-ups or some “crazy” complicated movements requiring what may appears to be an obscene amount of coordination. You wouldn’t be wrong. The idea of incorporating calisthenics into your movement practice can be quite intimidating. The good news is that there are entry points, and they may be more accessible than you think.

Essentially, calisthenics are defined as a form of exercise where you’re using your own body weight for resistance. Exercises often associated with calisthenics are pull-ups, chin-ups, squats, lunges, planks, and push-ups, to name a few. How many times have you done chaturanga “yoga push-ups” in your practice? How many times have you moved in and out of Malasana? Runner’s Lunge? Can you see the crossover? There is a great deal of benefit both physically and mentally. Let’s have a look.

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BUILD STRENGTH AND ENDURANCE: INFUSE CALISTHENICS INTO YOUR YOGA PRACTICE

PHYSICAL STRENGTH & ENDURANCE

Without a doubt, calisthenics are going to help you to build a solid and strong foundation. Incorporating them into your asana practice means that your approach on your mat will be an intense one. To acquire the benefits of muscle strength and/or cardiovascular endurance, there must be repetition and vigor in your output of each drill or exercise, with minimal rest in between.

Although calisthenics have an impact on all muscle fibers, they are said to primarily work the slow-twitch fibers (type 1 fibers). These muscle fibers are associated with endurance. Because exercises like push-ups, lunges, and squats typically involve repetition, you can see how they are easily incorporated in the context of an asana practice. The physical demand and strain on your muscle tissues creates the stimulus for them to break down and therefore adapt and ultimately grow. In your yoga practice, the capacity at which you are working does not equate to muscular hypertrophy but to a remarkable amount of strength and integrity in your body.

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MENTAL STRENGTH & ENDURANCE

The attention to skill and technique requires a great deal of focus and concentration. Depending on the level of coordination and difficulty involved in a particular exercise, you’re also building resilience and mental toughness. The drive to complete and “push through” various calisthenic exercises means that you’re also fueling yourself with confidence. You’re actually proving to yourself that you can confront the opposition in your mind that may be telling you that you can’t possibly go any further. As long as you are free from injury and pain, taking action and pushing through is what actually allows you to experience benefits like increased focus, confidence, and tenacity. The resilience you build on your mat will ultimately lead to the same type of resilience in other areas of your life.

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FIVE WAYS TO INFUSE CALISTHENICS INTO YOUR YOGA PRACTICE

In today’s video, Matt outlines 5 ways to infuse calisthenics into your yoga practice. He includes both simplified and more complex options.

First, Chaturanga Dandasana is great for strengthening your core, chest, triceps, shoulders, and the muscles in your lower body. In the clip, Matt demonstrates the transition from Downward-Facing Dog to Plank (on knees or on toes), then he doubles the Chaturanga before coming all the way down to the ground. This may be a “simpler” way to increase intensity and muscle strength, but if you are not used to using this transition, it will take some time to feel stronger and more confident in your execution.

Second, Matt demonstrates a Boat Pose to Chaturanga transition. He breaks this one down into stages in which you can slowly build your way up to a full jump back into Chaturanga. This exercise will undoubtedly challenge your cardiovascular system and build more heat in your body. It also requires more coordination and timing as you progress into the jump back.

Third are the Adductor Slides With Socks and Blocks. This one is particularly innovative: Not only do you get the cardiovascular benefit, but you also build strength in your adductors (a muscle group that can often be neglected). In the full class from which this clip is extracted, Matt repeats the drill with a timer. He encourages you to perform it quickly while paying attention to very precise articulations in the hips and feet.

The fourth calisthenic exercise involves Plank—you might call this one a Side Plank (Vasisthasana) Crunch. Here, the focus is on strengthening your oblique muscles. It requires a great deal of muscle strength to balance while holding up your body weight and performing the “crunch” in the side body with control. This exercise definitely creates fire in the body! You will feel the elevation of your heart rate.

Lastly, Matt demonstrates another Plank variation. This one might be referred to as Side Plank (Vasisthasana) With Adductor Leg Lift. In this exercise, you are again strengthening your oblique muscles but adding in the strengthening of your adductor muscles. If you’re looking for a challenge, THIS—IS—THE—ONE! Again, the movements may appear to be quite innocent, but there is always more than meets the eye.

TRANSFORM YOUR PRACTICE

You can see that the intricacy of all of these exercises requires mindfulness, focus, and physical intensity on your part.

When you watch the video, you’ll see how Matt specifically outlines the techniques for each drill in order for you to gain the maximum benefit. This is important because what might appear to be a minor change in body positioning (e.g., the articulation of the feet as they move in and out in the Adductor Slides) can have a drastic impact on the experience within the exercises and the actual muscle groups you’re affecting.

All of the clips are from Matt’s MOVE Immersion. In each and every class, there are so many ways that Matt teaches how to incorporate calisthenics, for strength and endurance, into your yoga practice.

If you want to practice with more strength and grace, then this is definitely the immersion to sign up for.

See you on the mat!

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Article by Trish Curling

Video Clips Extracted From: Move Immersion

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Sweat and raise your heart rate
Master your breath/movement coordination
Increase mobility at all major joints
Learn to gracefully transition between postures
Improve your flexibility
Strengthen your hips, back, shoulders, and core
Improve your balance
Each class will raise your heart rate, bring you to a sweat, and return you back to a relaxed state of mind and body
12 Classes: All levels appropriate
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Attend the livestream OR practice the replays any time that's convenient for you

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