Sciatic Nerve Pain

Sciatic Nerve Pain

hip strength

SCIATIC NERVE PAIN

The sciatic nerve runs from the lower back through the glutes and down the leg, making it one of the longest nerves in the body. Because of its length, it can easily become irritated or pinched, leading to pain anywhere along its path—whether in the lower back, hip, buttocks, knee, or even the ankle. Sciatica is a common diagnosis when the exact source of pain is unclear, as nerve irritation can sometimes be mistaken for joint or muscle issues. The key to preventing sciatic pain is maintaining the health of the muscles and joints along the nerve’s pathway. By keeping these areas strong, mobile, and balanced, we can reduce compression and irritation, keeping the sciatic nerve happy and pain-free.

chromatic yoga 15 hour immersion

THERAPEUTIC'S

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
  • Highly informative and educational classes for both practitioners and teachers.
  • Each class includes warm ups, sun salutations, standing postures and cool down
  • How to use props to modify or enhance benefits of each asana.
  • Technique, biomechanics, and alignment at the forefront
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Improve strength, balance, flexibility, and proprioception
  • Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
  • Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
  • Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

FIND IT FIRST IN CHAIR POSE

One of the most common cues we might hear for Chair pose in a yoga class is to “lengthen your spine”.  It’s not often that we might be encouraged to find the natural curve in the spine, but once we implement the cues Matt offers, we quickly begin to understand the benefits.  Chair pose and others like it become more than a shape.  

When it comes to sciatic nerve pain Matt suggests we find the natural curve of the spine in efforts to support the strengthening of the muscles that surround the nerve.   In today’s video, we learn how to execute an isometric contraction within the alignment of the natural curve of the spine, which helps the piriformis to activate the deep rotators of the glute muscles.  Matt teaches us that this is a great position so that we don’t experience compression of the nerve.

WATCH THE VIDEO

SCIATIC NERVE PAIN: FINDING THE NATURAL CURVE OF THE SPINE

CRESCENT POSE

What’s nice about this posture is that the lumbar is typically in a natural curve due to the positioning of the legs.  For sciatic nerve pain, Matt shows us how to apply a technique where we can strengthen the muscles of the buttocks of the front leg.  For this technique we ever so slightly draw the tailbone down (still maintaining the curve), while pressing the front heel down.  This again, ignites the glutes and deep rotators of the hips.  

One thing we need to be aware of is that we can too easily fall into the anterior tilt of the pelvis.  Yes, this places our body in the position of the natural curve, but it may not be in the “active” position required for support and strength in the lower back.  To remedy this, Matt demonstrates a lift though the abdominals and a little extra engagement through the glutes.

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  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

CHECK THE PRIFORMIS

In pigeon pose, we create a deep stretch in the piriformis, as it lengthens in deep hip flexion. However, Matt demonstrates how to re-engage these muscles for more control. He does this by pressing the front knee down and dragging it back, while pulling the back knee towards the front knee.  To deepen this engagement, he rises slightly, creating buoyancy in the pose—pulling up out of passive flexibility and contracting the hip muscles. Since the back leg naturally creates a lumbar curve, there’s already a built-in lift. Adding a pulsing movement wakes up the deep glute muscles, training fast-twitch fibers for better stability. This approach transforms pigeon from a passive stretch into a dynamic, strength-building pose.  Once again, this is all in support of cultivating a strong, healthy environment to deter the possibility of sciatic nerve pain.

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    300 HOUR ONLINE TEACHER TRAINING

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

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    • Expand your teaching skills
    • Masterful sequencing and verbal delivery
    • Learn meditation and breathwork techniques
    • Transformative tools: theming, dharma talks, satsang

    FROM COMPRESSION TO CONTROL

    Sciatic nerve pain can be frustrating and persistent, but through exploration and intentional muscle activation, we can work toward relief and prevention. Instead of passively stretching, Matt’s approach encourages us to engage, stabilize, and strengthen the muscles surrounding the sciatic nerve. From Chair pose to Pigeon, we shift from simply finding shapes to actively supporting our bodies. By maintaining the natural curve of the spine, strengthening the glutes, and creating muscular balance, we reduce the risk of compression and irritation. It’s more about control, resilience, and finding strength within movement. With these tools, we can move with greater ease, keep the sciatic nerve happy, and step onto and off of our mats with more confidence.

    There’s still time to register for lifetime access to Matt’s current online immersion called Therapeutics.  Dive deeper into the understanding of pain paired with solutions in this 10 class immersion.

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

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    Article by Trish Curling

    Video Extracted From: Therapeutics Immersion

    lotus pose online yoga classes

    ONLINE ANATOMY COURSE

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

    Continue Learning

    Spanda In Backbends

    Spanda In Backbends

    Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

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    Sciatic Nerve Pain

    Sciatic Nerve Pain

    Sciatic Nerve Painhip strengthSCIATIC NERVE PAIN The sciatic nerve runs from the lower back through the glutes and down the leg, making it one of the longest nerves in the body. Because of its length, it can easily become irritated or pinched, leading to pain anywhere...

    read more
    The SI Joint

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    The SI JointalignmentTHE SI JOINT What is the SI Joint? To understand what it is, we must discuss all that surrounds it.  First, the Sacrum is a triangular-like shaped bone that sits between the two sides of the pelvis (the left Ilium and right Ilium).  Now each Ilium...

    read more
    Target The Hip Joint

    Target The Hip Joint

    Target The Hip JointalignmentTARGET THE HIP JOINT Unlike the hip joint, the movement available at the knee is primarily meant for flexion and extension.  When we engage in hip opening postures in our yoga practice, there can be a great impact on both the hip and the...

    read more
    Nurture The Neck

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    read more

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

    Reduce Hip Injuries

    Reduce Hip Injuries

    mobility

    REDUCE 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 being vulnerable to injury.  Now, there’s no way to prevent injury, it’s inevitable. We’re susceptible to injury if we’re extremely active, but this is also true if we tend to be more sedentary.  This is why mobility is important.  Robust hip mobility and range of motion help to maintain the health of the muscles that surround the pelvis and the hip joint.  This means it’s imperative that we engage in drills and exercises that promote hip mobility.   If we’re fortunate enough to engage in these movements, we can strengthen these areas, which may help to reduce hip injuries.

    chromatic yoga 15 hour immersion

    THERAPEUTIC'S

    REGISTRATION NOW OPEN

    • 10 Chromatic Yoga practices with founder Matt Giordano
    • Full length 75 minute classes
    • Each Yoga class explore’s how to maintain optimal health in areas of the body that are prone to injury and chronic pain.
    • Highly informative and educational classes for both practitioners and teachers.
    • Each class includes warm ups, sun salutations, standing postures and cool down
    • How to use props to modify or enhance benefits of each asana.
    • Technique, biomechanics, and alignment at the forefront
    • 12 Continuing Education hours with Yoga Alliance
    • 12 Accredited Hours with the Chromatic School of Yoga
    • Step-by-Step instruction for increased accessibility
    • Improve strength, balance, flexibility, and proprioception
    • Disclaimer #1: This is not designed as “Yoga Therapy” and will not diagnose or treat any specific ailments or injuries.
    • Disclaimer #2: The purpose of this immersion is for education, exploration and understanding your options: there are no hard and fast solutions to injury’s that can be solved solely by practicing yoga
    • Disclaimer #3: If you have an acute injury, be sure you have a doctors approval prior to practicing this immersion

    WHAT IS HIP MOBILITY?

    Hip mobility is typically described as how well we can move the hip joints in multiple directions.  When we practice with Matt, we get a more comprehensive definition. He describes it as more than just flexibility.  It’s the harmonious balance between strength and movement control. It involves the muscles surrounding the pelvis and hip joints working together to support functional movement. Mobility is the ability not only to create movement but also to stabilize and prevent unnecessary motion. In yoga, this comes to life in static postures where we can practice contracting and engaging specific muscles, while also developing the ability to release those contractions when needed. By focusing on both strength and flexibility, we cultivate a more functional range of motion in the hips, enhancing stability and fluidity in our practice and daily life.  When we understand this, we can see how we can help to reduce hip injuries.

    WATCH THE VIDEO

    REDUCE HIP INJURIES: 5 DRILLS TO INCREASE STABILITY & STRENGTH

    INNER THIGH BLOCK DRILLS

    Although there are numerous muscles to consider when it comes to reducing hip injuries, today’s clip focuses on what we can do to strengthen the adductors.  

    Standing Inner Thigh Drill

    This first drill helps us to recognize the activation sensation of the adductors, while also easing us into building strength.  The block is placed between the shins.  While internally rotating the thighs, we squeeze the block between the legs.  We then alternate between lifting one leg at a time.

    Two Blocks At The Wall

    In this drill, we place two blocks between the shin or thigh and a wall, far enough that we’re not leaning on the wall but close enough for our thigh to touch the block. Next, we squeeze the leg across the midline to press the block into the wall, activating the adductors, including the pectineus, which also functions as a hip flexor. In the video, Matt also demonstrates how we can increase the intensity of this drill.  

    Bend & Extend

    Similar to the last drill we set up in the same position, this time with one block.  Different from the last drill, movement occurs by bending and straightening at the knee.

    200 Hour Online Teacher Training Certification

    200 HOUR ONLINE TEACHER TRAINING

    GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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

    INSIDE PLANK

    This drill is called “Inside Plank” because of the focus on the inner thighs.  It’s a powerful way to activate the adductors while building hip stability, which is essential when it comes to the desire to reduce hip injuries.   

    In this drill, we start by pressing the sole of your back foot firmly into the ground; this action will naturally lift our hips higher, engaging the adductors to create the movement. We attempt to keep our pelvis close to a 90-degree position to maintain proper alignment and maximize muscle activation while lifting and lowering the bottom leg. For added strength and control, Matt demonstrates that we can hold the position briefly before releasing, focusing on maintaining steady engagement throughout. This drill not only strengthens the inner thighs but also improves overall hip functionality.

      300 hour teacher training online

      300 HOUR ONLINE TEACHER TRAINING

      GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

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

      STRENGTH OVER FLEXIBILITY

      Unfortunately, it’s not uncommon for the adductors to be excluded from the conversation when it comes to strengthening muscles in our yoga practice.  At closer examination, we do however have many opportunities to strengthen this muscle group.  

      In the last drill which might be referred to as “Standing Leg Slides” We set up in a Warrior II like position with one static foot on the mat and the other on the floor outside of the mat (it’s helpful to wear socks).  Using the adductors, we slide one leg in and out while pressing down through the feet and focusing on squeezing the legs towards one another for adductor activation.  In the video, Matt demonstrates the importance of a modest stance, in order to reduce the chance of putting strain on the knee.

      While we can’t completely avoid injury, incorporating strengthening and stability drills into our routine significantly reduces the risk of hip injuries. Good hip mobility, which encompasses balancing range of motion with control, is key to moving freely and confidently. By improving our ability to both create and stop movement, we build resilience in our hips, protecting them during our yoga practice and everyday movement.

      Matt’s next online immersion Therapeutics will provide us with an extensive toolkit to reduce hip injuries. Register here 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

      Video Extracted From: Hip Mobility Immersion

      lotus pose online yoga classes

      ONLINE ANATOMY COURSE

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

      Continue Learning

      Spanda In Backbends

      Spanda In Backbends

      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

      read more
      Bound Half Moon

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      Bound Half MoonBADDHA ARDHA CHANDRASANABOUND HALF MOON The elements involved in Bound Half Moon are many.  There’s a lot at work and more than meets the eye.  Our ears, eyes, muscles, and proprioception help us to balance.  When it comes to which element carries more...

      read more
      Sciatic Nerve Pain

      Sciatic Nerve Pain

      Sciatic Nerve Painhip strengthSCIATIC NERVE PAIN The sciatic nerve runs from the lower back through the glutes and down the leg, making it one of the longest nerves in the body. Because of its length, it can easily become irritated or pinched, leading to pain anywhere...

      read more
      The SI Joint

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      The SI JointalignmentTHE SI JOINT What is the SI Joint? To understand what it is, we must discuss all that surrounds it.  First, the Sacrum is a triangular-like shaped bone that sits between the two sides of the pelvis (the left Ilium and right Ilium).  Now each Ilium...

      read more
      Target The Hip Joint

      Target The Hip Joint

      Target The Hip JointalignmentTARGET THE HIP JOINT Unlike the hip joint, the movement available at the knee is primarily meant for flexion and extension.  When we engage in hip opening postures in our yoga practice, there can be a great impact on both the hip and the...

      read more
      Nurture The Neck

      Nurture The Neck

      Nurture The NeckalignmentNURTURE THE NECK The neck is not often the shining star of our yoga practice, yet it is an integral part.  Too often, we may only offer more attention if we’re feeling pain in a particular posture.  It’s important however, for us to be...

      read more

      THE FREE TECHNIQUE PACK

      When You Subscribe, You Will Get Instant Access to

      • the Technique Pack: 15 yoga pose breakdowns
      • exclusive online course discounts
      • exclusive blogs and videos
      • This field is for validation purposes and should be left unchanged.

      Lizard Like You’ve Never Seen It

      Lizard Like You’ve Never Seen It

      utthan pristhasana

      LIZARD 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 we do a posture, the more progress we’ll make.  We can become quite complacent with what we’re used to doing.  This approach can feel like it’s serving us until we’re confronted with something new.  

      In today’s video, Matt demonstrates 4 variations of Lizard pose like we’ve never seen.  More than the positioning though, we learn the techniques that actually promote transformation.  This transformation comes in the form of increased stability, strength and/or flexibility.

      chromatic yoga 15 hour immersion

      REVELATION

      REGISTRATION NOW OPEN

      • 10 Chromatic Yoga practices with founder Matt Giordano
      • Full-spectrum immersion covering all posture categories
      • Includes twists, folds, hip openers, shoulders, arm balances, and more
      • Improve your body awareness and advance your practice
      • Technique, biomechanics, and alignment at the forefront
      • 12 Continuing Education hours with Yoga Alliance
      • 12 Accredited Hours with the Chromatic School of Yoga
      • Step-by-step instruction for increased accessibility
      • Improve strength, balance, flexibility, and proprioception
      • Appropriate variations and modifications for all levels

      LET’S CALL IT “HUMBLE LIZARD”

      The first Lizard variation is quite unique.  The positioning is actually set up like Humble Warrior.  If you’ve practiced with Matt multiple times, then you might know what I’m about to say next.  Yes, that’s right; we pull the feet towards one another in order to engage the adductors.  Just like in a more “traditional” Lizard pose, the thigh bone of the front leg is externally rotated in the hip socket.  The next muscle engagement happens in the buttocks by driving the front heel down into the mat.  This action is also activating the external rotators to roll the front thigh bone out against the pelvis, which is bowing forward.  The combination of pulling the feet together and pressing the front heel down will work to increase external range of motion over time.

      WATCH THE VIDEO

      LIZARD LIKE YOU’VE NEVER SEEN IT: MASTERFUL TECHNIQUES IN 4 VARIATIONS

      LIZARD SPECIFICS

      In this more “common” Lizard variation, we get an opportunity to implement some additional specifics.  These “specifics” are the catalyst for the larger shifts that happen in our practice.

      A key element we might miss is taking the hips up and back.  Again, this sets up a better positioning for muscle activation.  A tendency here is to drop the hips in the pursuit of flexibility, but if we are seeking increased flexibility, we must train our muscles to activate at any length.  This safety and integrity will eventually develop the flexibility we’re looking for.

      Again we externally rotate the front thigh and send the torso in the opposite direction in order to have more space to get the forearms closer to the mat.  

      Next, turning the toes of the front foot out, while pressing the heel down and dropping the pelvis are all specifics that ignite this Lizard variation.

      200 Hour Online Teacher Training Certification

      200 HOUR ONLINE TEACHER TRAINING

      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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

      “LEANING LIZARD”

      “Leaning Lizard” can be tricky, so taking the alternative Matt offers in the video will be helpful.  Initially he demonstrates that we’re trying to get as deep as getting the armpit down towards the lower shin with the knee out to the side (external rotation once again).  The alternative is coming up away from the forearms and onto the fingertips.  This will reduce the amount of external rotation required, while still allowing us to work into the posture.  

      Ultimately if we’re attempting what Matt demonstrates first, it requires an extreme amount of external rotation, and as he mentions, will be a great preparation for postures like Agnistambhasana and Lotus pose.

      300 hour teacher training online

      300 HOUR ONLINE TEACHER TRAINING

      GET 500 HOUR CERTIFIED AS A MASTER TEACHER

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

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

      BUILD IT UP

      In the last variation we “build it up” literally and figuratively.  We are building upon our execution of technique, strength, and flexibility.  This is done by coming into another variation of Lizard pose with a block underneath the front foot.  It’s possible that we may be more familiar with utilizing a block under the hands or forearms (which is always welcome), but added to the use of the block in this variation is attention to the placement of the back foot.  Again, we are bowing to the inside of the front foot, implementing the external rotation in that upper thigh bone.  The rotation will provide a more powerful stretch to the deep glutes.

      The accumulation of knowledge and implementation of these actions are the building blocks of our practice.  The techniques, combined with the “right” positioning for our bodies at the right time, with consistency, direct us on a path to true transformation.

      Have you tried the “Hips practice” in Matt’s new online immersion Revelation yet?  Don’t miss out on an opportunity to further your education into the hip, but to also personalize your practice with the rich options and techniques Matt provides for your overall 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

      Video Extracted From: Hips & Hamstrings Immersion

      lotus pose online yoga classes

      ONLINE ANATOMY COURSE

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

      Continue Learning

      Spanda In Backbends

      Spanda In Backbends

      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

      read more
      Bound Half Moon

      Bound Half Moon

      Bound Half MoonBADDHA ARDHA CHANDRASANABOUND HALF MOON The elements involved in Bound Half Moon are many.  There’s a lot at work and more than meets the eye.  Our ears, eyes, muscles, and proprioception help us to balance.  When it comes to which element carries more...

      read more
      Sciatic Nerve Pain

      Sciatic Nerve Pain

      Sciatic Nerve Painhip strengthSCIATIC NERVE PAIN The sciatic nerve runs from the lower back through the glutes and down the leg, making it one of the longest nerves in the body. Because of its length, it can easily become irritated or pinched, leading to pain anywhere...

      read more
      The SI Joint

      The SI Joint

      The SI JointalignmentTHE SI JOINT What is the SI Joint? To understand what it is, we must discuss all that surrounds it.  First, the Sacrum is a triangular-like shaped bone that sits between the two sides of the pelvis (the left Ilium and right Ilium).  Now each Ilium...

      read more
      Target The Hip Joint

      Target The Hip Joint

      Target The Hip JointalignmentTARGET THE HIP JOINT Unlike the hip joint, the movement available at the knee is primarily meant for flexion and extension.  When we engage in hip opening postures in our yoga practice, there can be a great impact on both the hip and the...

      read more
      Nurture The Neck

      Nurture The Neck

      Nurture The NeckalignmentNURTURE THE NECK The neck is not often the shining star of our yoga practice, yet it is an integral part.  Too often, we may only offer more attention if we’re feeling pain in a particular posture.  It’s important however, for us to be...

      read more

      THE FREE TECHNIQUE PACK

      When You Subscribe, You Will Get Instant Access to

      • the Technique Pack: 15 yoga pose breakdowns
      • exclusive online course discounts
      • exclusive blogs and videos
      • This field is for validation purposes and should be left unchanged.

      Janu Sirsasana To Half Lotus

      Janu Sirsasana to Half Lotus

      Kurmasana

      JANU 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 believe that they are very close in terms of the amount of hip range of motion that is required. This may be true for some people but not for others and comes back to what we’re individually experiencing in our bodies. We may experience tightness or pain in either posture. While there can be a direct connection between hip range of motion and knee pain, there are actions and steps we can take to make access to these postures more available. In today’s video, Matt demonstrates techniques we can implement that reduce hip tightness while increasing hip range of motion.

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      • ALL LEVELS and all ages 18-85 appropriate
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      FIX FOR KNEE PAIN

      Both postures require external rotation of the hip. Yes, Half Lotus will require more, but we can still pay attention to the sensations we feel when setting up in Janu Sirsasana. The first thing we can do in the attempt to alleviate hip pain is to use support from props. The other “fix,” of course, would be to explore other postures that contribute to and develop increased hip range of motion.

      In the Janu Sirsasana variations Matt demonstrates in the video, we see that he uses both towels and blocks to prop up either his entire body or the bent knee for support.

      As far as other postures go, it’s often about activation of the muscles we’re trying to lengthen.

      If we’re exploring Janu Sirsasana, then working intelligently on the variation that helps us practice without pain will be vital in our development towards Lotus Pose.

      WATCH THE VIDEO

      JANU SIRSASANA TO HALF LOTUS: LESS TIGHTNESS, MORE RANGE

      JANU SIRSASANA VARIATION

      Matt jumps straight into Janu Sirsasana variations at the beginning of the clip.

      He starts us off in a variation with a twist and a bind, which is a deep stretch for the hips. What we need to pay attention to here is both the amount of external rotation and potentially the activation of the muscles that surround the hip joint.  

      We can give ourselves our own adjustment by using the hand to externally rotate the thigh and/or by pressing the knee down towards the floor for muscle activation.

      200 Hour Online Teacher Training Certification

      200 HOUR ONLINE TEACHER TRAINING

      GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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

      STANDING HALF LOTUS

      Whether we’re standing or sitting, the same principles apply. It’s never a good idea to force ourselves into a posture! Here are the steps:

      1. Bring the ankle up so that the shin of the lifted leg is parallel to the ground
      2. Use a self-adjustment to externally rotate the hip
      3. Bring the lifted leg out to the side (to help with hip tightness)
      4. Once the heel has been moved towards the belly  button, the knee can be lowered down towards the ground

      Before lowering completely into an Uttanasana position, Matt offers more variations, in which we get the opportunity to bind the hands.  

      This standing position might be the direct route to Half Lotus we’re looking for, due to our increased ability to rest the ankle of the bent leg across the standing leg. This can only be achieved when the tightness subsides and more range of motion is realized.

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      SUPPORT AND EXECUTE

      Taking deliberate action and being very intentional about how we move and combine these two postures will indicate how much hip range of motion we develop.

      In the final portion of today’s clip, Matt demonstrates the “baby cradle” movement with the bent leg. This helps us safely guide the bent leg out further, which is one of the vital actions to reduce tightness in the hip.  

      Whether we opt for the bind variations or not, we are still mindful about how we set the hips in the Half Lotus variation. Using props to support the knee can serve as a reminder to encourage more external rotation. When we do this, we are actively supporting ourselves and providing ourselves with the ability to execute these deep hip-opening postures with more intelligence and ease.

      Don’t miss your opportunity to register for Matt’s upcoming retreat in Italy. The Early Bird Options are closing soon!

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      Article by Trish Curling

      Video Extracted From: Hips & Hamstrings Immersion

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      Virasana

      Virasana

      Hip Extension

      VIRASANA

      For some of us, postures like Virasana and Lotus can be uncomfortable or even painful for the knees, so we avoid them altogether. Depending on what we’re dealing with, this may be the best decision. If there is room for safe exploration, however, Matt provides intentional education on how to reduce pain in the knee joints and how to strengthen the surrounding tissues. Developing the ability to close the angle of the knee joint can be helpful in this endeavour.

      Matt shows us a couple of ways to approach this:

              1.  Get stronger hamstrings to close the knee joint more tightly 

                   (puts the least amount of strain on the knees in Lotus)

             2.  Stretch the quadriceps

                   (strengthen first to warm them up and then stretch to create increased range of motion)

      In today’s video, Matt demonstrates via Virasana variations how these actions can be implemented to move towards Lotus.

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      ACTIVATE YOUR QUADRICEPS

      It’s not uncommon to have a love-hate relationship with lunges, and this drill can be added to the list. There’s no denying that they get the job done when it comes to quadricep activation in preparation for Virasana and Lotus. As we’ve learned from practicing with Matt, it’s “strength before stretch,” and in the video, we see the strength portion. 

      We start off in a low-lunge position with the top of the back foot pressing into the floor. As we press up into the lunge, we can negotiate the amount of load we want to place on the quadriceps.

      If we need less weight on the back leg, we can lean our weight into our hands, which are resting on the front thigh for added support. If we want to load the quads, then keeping the weight more toward the middle of the posture will provide more intensity for the quadriceps.

      WATCH THE VIDEO

      VIRASANA: PREPARATION THAT LEADS TO LOTUS

      SUPPORTED VIRASANA

      Finding ways to support the execution of Virasana is imperative when we have concerns about injury or discomfort, particularly in the knees. When exploration is possible, Matt provides options for us to worry less about the knees.

      Placing blocks underneath the buttocks in Virasana can be a supportive option, but we can go further. Matt shows us an opportunity to be a more active participant in transforming our experience.

      He demonstrates sitting up on blocks in a forward position while actively lifting one heel up towards the buttocks. This movement will activate the hamstrings on that side. Next, we can remove a block and check in with the sensations in the knee joints by gently pulling each knee slightly upward. There may be a shift in sensation—hopefully the reduction of any pulling on the patella tendon. 

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      EXPLORE THESE VARIATIONS

      Ardha Virasana

      This may be considered a more accessible option; however, Matt warns that when we bow forward, this is where we might experience more pressure in the knees. Again, applying actions to generate strength can decrease pain. Part of the action described in the video is to press the knee down on the “Virasana side” of the pose, or lifting the heel towards the buttocks as we learned in the “supported Virasana” variation.

      Half Virasana / Half Siddhasana

      Here is where we move more toward what may become Lotus Pose.  

      One of the key actions is to pull the knee out wide on the “Siddhasana side” of the posture. Of course, blocks can continue to support, along with the strengthening actions Matt offers in the video to cultivate integrity around the knee joint.

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      SAFE ROUTE TO LOTUS

      Working on the shapes we create in Virasana and Lotus are valuable, but we find the richness in the cumulative actions we take to strengthen all areas of the hips in order to eventually stretch more fully into these poses. This means that executing variations like Half Lotus / Half Virasana and finding the articulations within them will ultimately support our ability to find our fullest potential.

      One of the articulations that is highlighted in the video is the dorsiflexion of the ankle on the “Lotus” side of the posture. This creates a lock and and more evenly distributes the energy from the knee toward the ankle.

      The variations we explore in Virasana are both a roadmap toward postures like Lotus and an investigation of our body’s current and potential capabilities.  

      Matt’s upcoming Chromatic Global Training will support your continued studies of safe explorations in your yoga practice.

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

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      Article by Trish Curling

      Video Extracted From: Breath of Fire Immersion 

      lotus pose online yoga classes

      ONLINE ANATOMY COURSE

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

      Continue Learning

      Spanda In Backbends

      Spanda In Backbends

      Spanda In BackbendsSIDE PLANKSPANDA IN BACKBENDS Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive...

      read more
      Bound Half Moon

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      Bound Half MoonBADDHA ARDHA CHANDRASANABOUND HALF MOON The elements involved in Bound Half Moon are many.  There’s a lot at work and more than meets the eye.  Our ears, eyes, muscles, and proprioception help us to balance.  When it comes to which element carries more...

      read more
      Sciatic Nerve Pain

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      read more
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      The SI JointalignmentTHE SI JOINT What is the SI Joint? To understand what it is, we must discuss all that surrounds it.  First, the Sacrum is a triangular-like shaped bone that sits between the two sides of the pelvis (the left Ilium and right Ilium).  Now each Ilium...

      read more
      Target The Hip Joint

      Target The Hip Joint

      Target The Hip JointalignmentTARGET THE HIP JOINT Unlike the hip joint, the movement available at the knee is primarily meant for flexion and extension.  When we engage in hip opening postures in our yoga practice, there can be a great impact on both the hip and the...

      read more
      Nurture The Neck

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      read more

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

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