Counter Rotations

by | Oct 9, 2024 | Main Page Display

Counter Rotations

Stability

COUNTER ROTATIONS

The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning about how our bodies move.  When we begin to explore counter rotations, this layer might feel confusing and/or even frustrating.  What are counter rotations?  Counter rotations happen when our joints move simultaneously in opposite directions and this is potentially why confusion takes over.  Counter rotations serve to create increased support and stability within a given posture because they assist in increased muscle engagement.  

In today’s video, Matt walks us through how to simplify the actions in order to more easily adopt them into our practice.  There are 4 specific postures we’ll examine.  The implementation of these actions within these postures will undoubtedly transform our experience and help us to balance and move more efficiently.

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DOWNWARD DOG & DOLPHIN

Downward Dog

Matt guides us to connect from the outer shoulder blade to the outer hand, applying a push action. This push increases upward rotation in the shoulder blades, creating space in the glenohumeral joint, reducing shoulder impingement risk. The activation of the triceps follows, and then a counter action engages the biceps by isometrically pulling each hand toward the opposite shoulder. The key counter rotations are externally rotating the upper arms while internally rotating the forearms, pressing the inner palms into the mat.

Dolphin

In Dolphin Pose, wrist strain can be common, so rolling up the mat to support the wrists is helpful. Depending on sensations in the shoulders and wrists, we can adjust, but the main counter action involves pronating the forearms while externally rotating the upper arms, as demonstrated in the video.

WATCH THE VIDEO

COUNTER ROTATIONS: 4 POSTURES & THEIR OPPOSING ACTIONS

PRONATE & GRIP

Being a more intense inversion, it’s essential that we pronate the forearms while  gripping our fingers into the ground in Pincha Mayurasana.  These actions provide a stable foundation.  Of course, the counter rotations include the pronation in the forearms  and the external rotation of the upper arms.  These opposite actions are critical in stabilizing our bodies to increase balance in this inversion.  

It’s also important to note that these counter rotations help to distribute the weight more evenly through the shoulders, arms, and wrists.  Putting too much weight or emphasis in one area is common, especially if we are trying to compensate for tension or restriction.  Discerning how our bodies respond to these counter rotations is vital.  Should we avoid something due to pain, or is there room for development to ease the restrictions?  These questions are important to navigate.

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LEAN & PULL

In Mayurasana, the “counter rotations” can be described as more “opposite actions”.  These actions are shifting our weight forward while pulling our hands towards the front of the mat.  This pulling is resisting our weight leaning forward, but what happens is we find balance.  Matt explains that Mayurasana is one of the very few yoga postures that strengthens the biceps.  It’s the pulling that effectively strengthens the biceps.  

Depending on our experience with this posture, it may not be easy, but they are definitely concepts we can grasp and put into practice.

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FLIP THE SCRIPT

Progress in these poses requires flipping the script—shifting from simply holding and/or pushing our way through a posture to actively engaging the counter actions. Instead of resisting the challenges we face when exploring these poses, we have the opportunity to use counter rotations to create balance, control, and stability.  This ultimately paves the way for growth in both practice and mindset.

Dive into the fullest potential of your practice.  Get more information here about Matt’s 200 & 300 Hr. Teacher Training .

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Article by Trish Curling

Video Extracted From: Mobility Immersion

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Practice Peacock Pose

by | Sep 18, 2024 | Main Page Display

Practice Peacock Pose

Mayurasana

PRACTICE PEACOCK POSE

We go to our yoga practice for many different reasons at any given time.  Within our asana practice, we are sometimes seeking softness and ease.  At other times, we might be striving for vigour and strength.  Peacock Pose is for when we are in pursuit of the latter.  It requires an ample amount of strength, but will equally build strength if we are not yet at that point.  Taking steps to practice Peacock Pose means we are ready to jump into the fire of what this arm balance posture has to offer.  

When Matt teaches arm balances, he teaches us about the concept of “lean, resist, push”.  This is what guides us to ultimately find our balance.  The same concept exists here, except that he explains that we must approach the “resist” portion differently.  The backwards placement of the hands changes our experience with this.  The muscle engagements are different.

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START “SIMPLE” BICEP ACTIVATION

Even though we have many of the same principles of an arm balance in peacock pose, there’s a lot we can learn from what is different.  For example, the placement of the hands is backwards, which makes our hands a “pulling” force rather than the traditional pushing. Our biceps “pull” us into a position to avoid leaning too much and falling over.

Asana practice however, does not provide many opportunities for bicep strength.  So how do we prepare these muscles that are integral to the pose?  In today’s video, Matt offers two drills that can be incorporated into our practice. 

First,  like a bicep curl, we can resist the push of the top hand through range of motion by bringing the bottom hand up, or by simply creating an isometric contraction.

Next, we can pull our hands towards one another and even swiping each hand up to the opposite shoulder.

WATCH THE VIDEO

PRACTICE PEACOCK POSE: PREPARE YOUR PULLING MUSCLES

BADDHA KONASANA VARIATION

As always, progression is key.  When it’s time to actually explore this arm balance, this Baddha Konasana variation is a great step before we attempt the plank-like position of Peacock Pose.  Why? It’s an option that allows us to create less weight in the pose by having our knees bent.  

To start off, placing a support in front just in case we fall is a good plan.  

In this Baddha Konasana variation of Peacock Pose, we practice the hand placement and arm setup while creating a diamond shape in the legs.  As we lean forward we must remember that nothing is stopping us, it’s the biceps (our pulling muscles) that need to work.  It’s all about pressing our hands into the ground and pulling them towards our face which will help with the counterbalance. It will move some weight back towards our feet, which will help us from falling forward.

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PLANK POSITION FOR PEACOCK POSE

When we arrive in this variation of Peacock Pose, the back muscles are of course involved, but it’s the leaning forward which also takes the legs up.

Also, there can be some conversation about the placement of the elbows. With a deeply rounded back, we may get them very low down or even below the belly button, especially during the initial set up phase, but body proportion needs to be taken into consideration along with when the legs lift up.  Matt reminds us that when the legs lift up, it can move the belly button area further away from the elbows.  It doesn’t mean that they are now in the wrong place.

Essentially, we have the same setup as the previous variation, but you’ll see in the video that the legs go straight back and we need to be bold with the “lean” element.

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TAKE CARE AND LEAN

Before we even attempt any variation of Peacock Pose, we must not only prepare the pulling muscles (bicep drills like the ones offered in today’s video), we must also not underestimate how much we need to lean forward to protect our wrists.  If we are at a 90 degree angle or less, this may cause a lot of pressure on the wrists.  Leaning forward will increase the angle and potentially minimize the tension.  It’s like a cycle.  Unless we prepare the pulling muscles, we will not have the capacity to lean to the necessary degree.  

The beauty of the practice is developing this discernment.  We develop the sense of what stage fits our development.  Taking care to utilize this discernment indicates longevity in our bodies and in our practice.  

Prepare to receive step by step instruction and education in Matt’s upcoming online arm balance workshop Step Into The Fire.

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Article by Trish Curling

Video Extracted From: Arm Balance 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
TELL ME MORE!

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Strengthen Your “Shelf” For Mayurasana

by | Feb 1, 2024 | Main Page Display

Strengthen Your “Shelf” for Mayurasana

How to Prepare for This Unique Arm Balance

DELTOIDS

STRENGTHEN YOUR “SHELF” FOR MAYURASANA

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

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    BLOCK SQUEEZE DRILL

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

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

    WATCH THE VIDEO

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

    MAYURASANA AT THE WALL AND ON YOUR BACK

    Mayurasana at the Wall

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

    Mayurasana on Your Back

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

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    MAYURASANA “MASTERY”

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

    300 hour 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
    LEARN MORE!

    KEY ACTIONS IN THIS ARM BALANCE

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

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

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

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

    Strength without action offers no direction. Register for the workshop series today!

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

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

    Article by Trish Curling

    Videos Extracted From: Anatomy of Arm Balances

    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
    TELL ME MORE!

    Continue Learning

    Tuck Jumps

    Tuck Jumps

    Tuck JumpsHandstandTUCK JUMPS Without a doubt, tuck jumps are a confidence booster when it comes to preparing for handstands.  When we go through the course of preparation, it’s not the first step, but it’s definitely a way of identifying where strength and...

    read more
    Counter Rotations

    Counter Rotations

    Counter RotationsStabilityCOUNTER ROTATIONS The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning about how our bodies move.  When we begin to explore counter rotations, this layer might feel confusing and/or...

    read more
    Bird Of Paradise

    Bird Of Paradise

    Bird Of ParadiseSvarga DvijasanaBIRD OF PARADISE In Bird of Paradise we’re balancing while binding and this can be quite an undertaking.  This means that the preparation for this posture requires shoulder mobility, hip mobility and a tremendous amount of strength. ...

    read more
    A Tree Pose Treatment

    A Tree Pose Treatment

    A Tree Pose TreatmentVrksasanaA TREE POSE TREATMENT Tree Pose may appear to be a posture we can just “jump into” because of its “accessibility” from anywhere we might be standing, but it definitely requires more refinement than we might think.  Giving it a little...

    read more
    Practice Peacock Pose

    Practice Peacock Pose

    Practice Peacock PoseMayurasanaPRACTICE PEACOCK POSE We go to our yoga practice for many different reasons at any given time.  Within our asana practice, we are sometimes seeking softness and ease.  At other times, we might be striving for vigour and strength. ...

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    Eka Pada Koundinyasana I

    Eka Pada Koundinyasana I

    Eka Pada Koundinyasana IArm BalanceEKA PADA KOUNDINYASANA I If Side Crow is already part of our practice, then Eka Pada Koundinyasana I is like adding on another layer to that posture, because they are quite similar. The added layer is that we extend the top leg...

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

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