yoga Archives - THEYOGIMATT

King Pigeon Preparation

by Trisha Curling | Sep 11, 2025 | Main Page Display

King Pigeon Preparation

NAVASANA

KING 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 awareness through smaller, intentional steps. This is where preparation becomes the key to sustainability, giving us the freedom to expand safely into the shape. Matt reminds us that when we take time to layer drills and explore smaller shapes first, we reduce the risk of strain and create safer biomechanics in our practice. Mastery isn’t about rushing, it’s impossible to bypass the process and expect sustainable results. The emphasis on preparation means we refine actions like scapular retraction, chest expansion, and hip mobility in progressive stages before attempting the full expression. With this approach, we not only protect our bodies from potential injury but also cultivate a deeper relationship with the pose itself. King Pigeon Preparation, then, becomes less about achievement and more about learning to honor the path toward mastery.

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A LITTLE CAMEL TO START

Matt begins by guiding us through a small Camel Pose variation to prime the spine and shoulders. With one hand behind the head, he emphasizes lifting the armpit up and back, while pressing the ribs forward to expand the chest. The opposite shoulder externally rotates to broaden the posture. These actions awaken the upper body and prepare us for the heart opening mechanics needed in King Pigeon. The focus here is not about depth but about refining direction: chest lifting forward and upward while maintaining stability in the shoulders. By starting with this accessible backbend, we set the stage for more demanding postures without overwhelming the body. Matt highlights that this is where we can feel the relationship between shoulder placement and spinal extension, an essential part of the groundwork for safely evolving toward King Pigeon.

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KING PIGEON PREPARATION: ESTABLISH A BASE FOR SAFE EXECUTION

KING PIGEON UPPER BODY

From Camel, we transition into a chair-supported drill that isolates the upper body mechanics of King Pigeon. With elbows on a chair, Matt instructs us to suction the armpits upward against gravity rather than collapsing downward. This effort prevents dumping into the shoulders and instead strengthens the supporting muscles of the upper back. He encourages pressing the elbows down and slightly inward, which frees the shoulders and creates more chest space. Here, the layering principle is clear: by practicing the action of lifting while lowering the chest, we develop both strength and mobility. It’s a reminder that King Pigeon is not achieved by flexibility alone—stability and activation play equal roles. This focused drill helps us condition the body to maintain openness in the chest while keeping the shoulders safe, a critical piece in preventing injury as we progress further.

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WHEEL AT THE WALL

Next, Matt brings us to the wall to explore a Wheel variation that reinforces scapular positioning. Starting like a Bridge, he moves onto the crown of the head before shifting the weight toward the wall. The key here is to keep the armpits pulled back as the chest presses forward, creating space in the shoulder joint. He emphasizes that even as the elbows begin to straighten, we must resist letting the armpits drive forward, which would compromise alignment. The wall offers a valuable checkpoint; it supports our chest expansion while reminding us to maintain the controlled shoulder actions that protect against compression. Matt stresses that drills like this can often feel more challenging than the full pose because they demand such precision. Yet, this challenge is exactly what conditions us for stability and confidence when approaching King Pigeon.

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VIRASANA VARIATION AS PREPARATION

Finally, Matt introduces a Virasana variation using a strap looped around the foot, offering another preparation pathway toward King Pigeon. This setup allows practitioners with different mobility ranges to access the shape safely while still working the essential actions. With the strap in place, he guides us to keep the elbows wide, the armpits pulling back, and the chest lifting forward. This mirrors the mechanics practiced earlier but adds the element of quadriceps lengthening and deeper backbend integration. By working within this supported variation, we refine the coordination needed for King Pigeon without forcing the body into positions it may not yet be ready for. Matt reminds us that preparation is not a detour but part of the destination. The layering of these drills strengthens our foundation so that when we do move into King Pigeon, we do so with integrity, awareness, and freedom.

In Matt’s upcoming online immersion called Deep Release this October, he will guide us through the intricacies of how to navigate pain and injury by ensuring that we more fully understand the biomechanics of our own bodies.

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Video Extracted From: Shoulder Mobility Immersion

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Anatomy and biomechanics for yoga
Appropriate for both teachers and students
Learn joint alignment vs pose alignment
Demystify yoga poses and transitions
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King Pigeon Preparation

King Pigeon PreparationNAVASANAKING 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...

Side Crow Strategy

Side Crow StrategyPARSVA BAKASANASIDE CROW STRATEGY When we step onto the yoga mat with a strategy, we open ourselves up to a practice that’s both intelligent and transformational. Side Crow is one of those postures that calls for a clear plan, one that breaks down...

Build Towards A Bind

Build Towards A BindMOBILITYBUILD TOWARDS A BIND I remember watching a clip on Matt’s Instagram years ago, breaking down how to achieve the bind in Side Angle. At the time, I was chasing the bind the only way I knew how—by trying to get “more open.” I thought the key...

Strong Hands For Handstand

Strong Hands For HandstandSTABILITYSTRONG HANDS FOR HANDSTAND When it comes to building strength for handstand, it starts at the base: our hands. Developing strong hands means targeting the wrist flexors, the very muscles that help create a trustworthy foundation....

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Boat Pose

by Trisha Curling | Aug 27, 2025 | Main Page Display

Boat Pose

NAVASANA

BOAT 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 overlooked are the hip flexors. Without targeted activation, we may rely too heavily on surrounding muscle groups, throwing off balance and stability in poses like Boat Pose. Matt reminds us that intentional engagement not only builds strength but also primes the nervous system to recruit these muscles more effectively. By focusing on the hip flexors, we create healthier support around the hip joint and cultivate a more balanced practice overall. In this class, Matt layers simple yet powerful drills designed to awaken this vital muscle group.

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HIP FLEXOR & ADDUCTOR ACTIVATION

Matt begins with a drill designed to fire up the hip flexors and adductors. With the left leg lifted, the right hand presses into the opposite knee, while the knee resists toward the opposite shoulder. This constant pressure ensures activation of the targeted muscles. Meanwhile, the right leg bends and straightens or stays fully extended if accessible for added intensity. After five to seven rounds, fatigue may set in, confirming that the hip flexors are truly at work. This activation builds the foundation for Boat Pose by reinforcing the muscles responsible for keeping the legs lifted and the torso steady.

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BOAT POSE: HONE IN ON HIP FLEXOR STRENGTH

HALF BOAT & EXTENSIONS

From here, Matt layers Half Boat Pose with leg extensions. We scoop the tailbone under, connecting the sacrum with the floor while avoiding collapse in the mid-back. He describes shaping the torso like a “bowl” holding water, engaging the abdominals and psoas for stability. The goal is to maintain a rounded spine and lifted torso while extending the legs low, then returning to shins parallel with the floor. Once this foundation is set, Matt adds alternating leg lifts: extending one leg upward toward the face while keeping the other bent, then switching sides. Feet remain flexed, the breath steady, and the spine rounded. These progressions refine the coordination between hip flexors and core, showing us that strength and precision, not momentum are what ultimately carry Boat Pose.

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COMPACT BOAT VARIATION

Finally, Matt introduces a compact Boat Pose, challenging us to rely fully on hip flexor strength. With knees drawn tightly into the chest, we lean back and release the feet, noticing that the legs “stick” to the torso through muscular engagement rather than hand support. Minimal use of the hands for balance prevents overreliance on the arms. From here, shins can extend slightly upward to shoulder height or ankles closer to face height. This compact variation, practiced repeatedly, builds endurance and deepens our awareness of how the hip flexors sustain the posture.

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INTENTIONAL LAYERS

The evolution of Boat Pose isn’t about pushing to extremes, it’s about layering actions with awareness and intention. As always in the Chromatic approach to yoga, each drill Matt offers builds upon the last, creating a system where we can progressively awaken and refine the hip flexors. Over time, this focus leads to greater balance and resilience across the body, lessening reliance on compensation from overused muscles. When we approach Boat Pose with patience and precision, we’re not just strengthening a posture while we’re re-patterning how our bodies move. By honing in on the hip flexors and layering technique step by step, we cultivate strength, integration, and a practice that supports us far beyond the mat.

Learn how to layer drills and techniques with precision in Matt’s upcoming in person Chromatic Global Level 1 – 30 Hour Training .

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Article by Trish Curling

Video Extracted From: Hip Mobility Immersion

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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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King Pigeon Preparation

Boat Pose

Scorpion Pose Evolution

Side Crow Strategy

Build Towards A Bind

Strong Hands For Handstand

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Build Towards A Bind

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

Build Towards A Bind

MOBILITY

BUILD TOWARDS A BIND

I remember watching a clip on Matt’s Instagram years ago, breaking down how to achieve the bind in Side Angle. At the time, I was chasing the bind the only way I knew how—by trying to get “more open.” I thought the key was in pushing further, straining deeper. But every time I tried to force it, I could feel my body resisting and the potential for injury growing. Then Matt said something that stopped me: “Internally rotate to get under the leg first, bind, and then open the chest.” Internally rotate? It felt so backward. But I gave it a try. And it worked—immediately. I was hooked. That single shift reshaped everything. That’s the beauty of Chromatic Yoga—it’s not about chasing flexibility but cultivating clarity, structure, and progressive strength. When we build towards a bind, it’s not about forcing. It’s about strategizing. It’s about understanding.

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CHROMATIC YOGA

Chromatic Yoga is not a style—it’s an intelligent system rooted in education and exploration. It’s designed to help us move through the practice step by step, anchored by awareness and strategy. When we build towards a bind, or any posture really, it’s the clarity of process that takes us there. Matt’s approach is inspired by the Koshas—the five layers of self. It’s a reminder that we’re not just muscles and bones, but energy, breath, intellect, and spirit too. By understanding and differentiating these layers, we can direct our energy and attention with precision. Our intellect—our buddhi—benefits from breaking things down into digestible steps. We learn to ask the right questions, to discern between physical challenge and mental resistance. This way, we move inward with purpose. When we explore a bind, we do it from the inside out—layer by layer, building both body and insight.

FORWARD FOLD SHOULDER DRILL

Matt opens the practice with a Forward Fold shoulder drill that begins the biomechanical journey toward a bind. While folded, we interlace the hands behind the back, initiating internal rotation in the shoulders. Pressing the thumbs together activates the rotator muscles and teaches the body coordination between internal and external movement. As we retract the shoulder blades and straighten the elbows, gravity helps draw the arms toward the ground, but we don’t surrender entirely—we press into the thumb side of the hand for isometric engagement. Coming to stand while keeping the arms lifted above the buttocks, we move dynamically between forward fold and upright chest expansion. This alternation wires the neuromuscular system to support a bind without passivity. The triceps, rear deltoids, and even the rhomboids come online. Strength, not just openness, becomes our guide. It’s a powerful, foundational step as we build towards a bind with stability.

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BUILD TOWARDS A BIND: MOVE FROM PROCESS TO POTENTIAL

WHAT IF THERE’S TOO MUCH RESTRICTION?

When we explore Humble Warrior, the bind-like position behind the back can feel like a wall. For many of us, pressing the palms together isn’t accessible—and Matt explains why. Tightness in the anterior deltoids and pectoralis major may be the culprit, making it hard to broaden the chest enough to narrow the back body. But that doesn’t mean we’re blocked. Instead, we explore with a prop: a block placed between the hands behind the back. This increases the space between the arms, making the rotation accessible while still building strength and proprioception. As we squeeze the block, we learn the actions of the bind without forcing the shape. It’s a tool for re-patterning. Restriction isn’t the end of the road—it’s the beginning of better inquiry. Each adjustment and prop is an invitation to explore smarter, so we can safely build towards a bind, even in a modified form.

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BOUND SIDE ANGLE

Now we’re ready to integrate the full mechanics of the bind. Matt demonstrates that the key to Bound Side Angle is starting with internal rotation in both arms. The lower we get, the more accessible the connection becomes. The front shoulder dips under the thigh, and the hand reaches around to the lower back. With that arm in place, the opposite hand finds the wrist or fingertips. Once the grip is secured, the pose evolves. We press down through the heel, initiate rotation through the pelvis and spine, and expand into the full external rotation of the upper body. Opening happens from the inside. Rather than forcing the shape, we flow through intelligent transitions. The bind becomes a result, not the goal. When we build towards a bind with sequencing, strength, and patience, we gain a deeper sense of embodiment and ease—fueled not by flexibility alone, but by integration and intention.

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PLAN, PROCESS, PREVAIL

To build towards a bind is to plan, process, and prevail. Our plan begins with curiosity and information—learning about our bodies, gathering tools, and choosing our path. The process is where transformation lives: in drills, props, setbacks, and moments of insight. Sometimes the route we imagine isn’t the one that leads us to the bind—but that detour teaches us more than we expected. And prevailing? It’s not just about the clasp of the hands. It’s about choosing an approach that helps us move better, feel stronger, and understand our bodies with greater clarity. For me, it started with letting go of force and embracing internal rotation. That unexpected step back became a leap forward. When we commit to the plan, lean into the process, and trust ourselves enough to pivot when needed—we always prevail. Not just in the pose, but in our connection to practice, presence, and personal growth.

Take advantage and participate in the unfolding of the Chromatic process in Matt’s upcoming Scorpion 2-Hour Online Workshop.

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

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Article by Trish Curling

Video Extracted From: Chromatic Yoga 15 Hour Online Immersion

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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

TELL ME MORE!

Continue Learning

King Pigeon Preparation

Boat Pose

Scorpion Pose Evolution

Side Crow Strategy

Build Towards A Bind

Strong Hands For Handstand

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

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

Strong Hands For Handstand

by Trisha Curling | Jul 3, 2025 | Main Page Display

Strong Hands For Handstand

STABILITY

STRONG HANDS FOR HANDSTAND

When it comes to building strength for handstand, it starts at the base: our hands. Developing strong hands means targeting the wrist flexors, the very muscles that help create a trustworthy foundation. Wrist circles may seem insignificant, but they offer big returns—they bring fluid into the joints, activate the flexors, extensors, adductors, and abductors, and promote fascial gliding between muscle layers. When we spread our fingers wide during these circles, we also engage the finger abductors. It’s natural to feel fatigue, especially in the beginning stages, but with regular practice, we strengthen these muscles and increase our access to more advanced handstand work. Once the wrists are primed, we layer in drills that gradually add weight and resistance.

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Shoulder Mobility, Stability, and Bio-Mechanics
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Effective Wall Drills and What To Avoid
Safe Spotting and How to Support Others
How to Balance and How to Fall Safely
Acrobatic Principles For Consistent Balance
Leg Variations

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VERTICAL BLOCK DRILL

This drill emphasizes alignment and muscular engagement. We place a block vertically against the forearm to reinforce proper stacking: shoulders slightly ahead of wrists, forearms vertical. From there, we activate the wrist flexors by gripping the floor—thumb and pinky draw toward each other while the other fingers press down and pull inward. In this grip, the middle knuckles lift, while the base of the fingers stays grounded. We then enter a plank—Level 1 with knees down, Level 2 with knees lifted—pushing the shoulder blades apart and rounding the upper back. This alignment creates the vertical foundation necessary for handstand balance and is where we start to train the body’s memory for vertical stacking.

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STRONG HANDS FOR HANDSTAND: IMPLEMENT 3 DRILLS FOR SOLID WRISTS

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Practicing on a solid floor—not a yoga mat—enhances feedback through the hands, making it easier to sense engagement in the wrist flexors. As we transition toward a more upright shape, we stand and replicate the earlier hand positioning: fingers gripping, elbows straight, shoulders lifted to the ears. From there, we rise onto the toes, round the upper back, and tuck the chin slightly to look toward the belly button. We also shift weight into the fingers without compromising the roundness or the push in the shoulders. These small yet critical details help simulate the feeling of being in handstand without leaving the ground, making them a key step in nervous system adaptation and strength development.

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FEEL SAFER AGAINST A WALL

As we shift weight from our feet into our hands, the experience can feel vulnerable and unstable. That’s where the wall becomes a trusted ally. Practicing against the wall reduces the fear of falling and allows us to focus more deeply on wrist strength, hand grip, and alignment. Matt also highlights that heel lifts involve significant ankle articulation and strength. With our backs to the wall and feet placed slightly forward, we enhance this articulation while reinforcing the upright posture. This transition teaches our hip flexors to activate as we lift the heels, preparing us for the moment we begin to invert. Repeating this back-and-forth movement builds familiarity and ease in the wrists, helping us feel secure as we move toward handstand.

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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Transformative tools: theming, dharma talks, satsang

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OPTIMIZE YOUR ACTIONS

No two handstand journeys are the same. What creates progress is our willingness to experiment with technique while staying grounded in smart biomechanics. Listening to our bodies, honouring our current needs, and making thoughtful decisions from moment to moment are how we build confidence, strength, and sustainability in the practice. The path to a solid handstand is not linear, but with strong hands and intentional action, it becomes attainable. Let’s keep refining, adjusting, and aligning. We’re not just building strength in our hands, we’re building resilience in our practice.

There’s still time to register for Matt’s in person Handstand 3 Day Training

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: Inversion Immersion

← See Previous Story See Next Story →

ONLINE ANATOMY COURSE

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

TELL ME MORE!

Continue Learning

King Pigeon Preparation

Boat Pose

Scorpion Pose Evolution

Side Crow Strategy

Build Towards A Bind

Strong Hands For Handstand

All Videos

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

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

Handstand Actions

by Trisha Curling | Jun 19, 2025 | Main Page Display

Handstand Actions

LEAN, GRIP, PUSH

HANDSTAND ACTIONS

Handstand isn’t something we conquer in a single class, it’s a layered process that demands repetition and refinement. There are certain key handstand actions that are non-negotiable: lifting the shoulders up to the ears, rounding through the spine, and gripping the fingers into the ground. These all support stable alignment. Matt’s consistent cueing of “Lean, Grip, Push” is the anchor in every workshop, class, or immersion where handstands are taught. In today’s video, Matt demonstrates a series of drills that highlight these exact foundations, reinforcing how essential they are to every phase of the posture. When these elements work together, they become a recipe for balance, strength, and progression.

3 DAY HANDSTAND TRAINING

REGISTRATION NOW OPEN

Wrist Strength For Balance
"Bone Stacking" Techniques For Lighter Handstands
Shoulder Mobility, Stability, and Bio-Mechanics
Integrated Core For Alignment For Entrances
Effective Wall Drills and What To Avoid
Safe Spotting and How to Support Others
How to Balance and How to Fall Safely
Acrobatic Principles For Consistent Balance
Leg Variations

✋ SIGN UP HERE

STRADDLE JUMPING JACKS

The first drill Matt demonstrates is a potent reminder that even the simplest shapes require deep awareness. Straddle jumping jacks refine the handstand actions we aim to ingrain. As we hop the feet wide and together, we maintain the cues: lean forward, grip the ground with our fingers, push through the shoulders, round the back, and keep the elbows straight. When we hop, it’s common to lose structure, fingers relax, elbows bend, and weight dumps into the wrists. But the key is continuity: every second in motion must include the lean, grip, and push.

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HANDSTAND ACTIONS: LAYER THE DETAILS, EXPAND THE POSSIBILITIES

TUCK AS PREPARATION FOR STRADDLE

Matt breaks down a tuck-to-straddle progression that keeps us rooted in the core handstand actions. With the back facing a wall, one foot rests on a block while the other leg tucks. The foot on the block transitions between plantar and dorsiflexion to help locate optimal hip-over-shoulder alignment. This small movement fine-tunes our awareness of stacking. The next step is a leg switch—moving from tuck to kick-switch and landing softly with the other foot. Finally, we attempt to hold the tuck shape, continually engaging the lean, grip, and push. This preparatory drill sets a strong foundation before even approaching the full straddle.

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

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

LEARN MORE!

STRADDLE PRACTICE

Building on the straddle jumping jacks and tuck work, we now lean into the full straddle. With legs wide and fingers anchored, we hop into a frog-like position, expanding our legs while keeping our center of gravity aligned with our hands. Over time, we explore transitioning from feet closer together into the wide-leg straddle in the air. For some of us, keeping the feet wide before jumping is a better entry point. The goal isn’t just to hold the shape, but to hold it with integrity — hands grounded, shoulders active, and spine engaged.

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
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CONNECT TO HANDSTAND

Connection comes through consistency. The handstand actions that once required so much mental effort begin to settle into the body over time. Leaning, gripping, pushing, keeping the ribs in, and actively reaching through the shoulders all combine to form the base of control. We learn to identify energy leaks like elbow bends, shoulder collapse, or relaxed fingers and reclaim our structure in the moment. This is the difference between practicing handstand and embodying it. When we layer the details, we expand the possibilities. And with every rep, we get closer to owning the posture, rather than chasing it.

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: Inversion Immersion

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