yoga tutorial Archives

Inversion Success

by Trisha Curling | Jan 1, 2025 | Main Page Display

Inversion Success

handstand

INVERSION SUCCESS

We all have different definitions of success. Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a class. We’re all engaging in the practice for our own reasons and in our own ways at any given stage of our lives.

If we are at a point where we are exploring inversions in our asana practice, there are many different ways we can perceive to have achieved inversion success. What we actually acquire is knowledge, confidence, self awareness, and a solid physical foundation for the postures themselves, not to mention a stronger physical capacity for other activities off of the mat.

An important aspect of inversion success is knowing exactly how to prepare. In today’s video, Matt guides us through techniques and drills for a successful foundation in handstand.

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TAKE THE FIRST STEP

If we have a goal in mind, it’s no secret that we’ll never get there if we don’t take the first step. For handstands, Matt teaches us how to get the proper vertical alignment of our forearms by using blocks as a guide. In his demonstration, he teaches us that we must get the weight out of our feet. Shifting forward towards the hands will straighten the line of the forearms.

Now, it doesn’t stop there. There are some specific actions we need to take if we are truly setting up inversion success. After shifting our weight forward, we must grip our fingers into the ground, while the blocks stay in place as a guide. Next, we lift our shoulders up towards the ears. Finally, looking at the thighs or belly button while here, trains the body to access a more flexed position in the spine. This is known as Handstand Preparation I.

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INVERSION SUCCESS: ALIGNMENT, DRILLS & PREPARATION

SECOND STEP IN PREP

The next step in preparation for inversion success is a “Supported Warrior III drill”. This particular drill adds the element of momentum. Here, we get an opportunity to build on the previous foundation. Since we are actively shifting our weight back & forth in this drill, we nurture the response in the body to be more automated in our implementation of the necessary actions. The pattern of gripping the fingers into the ground, aligning the forearms, straightening the elbows, and lifting the shoulders up to the ears each time we shift our weight forward becomes more deeply ingrained.

This drill not only sharpens coordination but also fosters a sense of trust in our ability to catch and hold our weight as we prepare for inversion. Once this foundation feels solid, we can go even further.

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TUCK IN

Next, Matt takes us through a seated drill designed to deepen our ability to create spinal flexion—an essential component in building the strength and awareness needed for handstand preparation and inversion success overall.

Matt explains that it’s the flexed position in this drill that teaches us how to do a straight handstand. In the drill, we start off by tucking the knees in, flexing the spine for counter balance and sending one leg straight out at a time. He then builds upon that by changing the direction of where we send the legs. In the next stage, we kick one foot up to the sky at a time.

This progression not only strengthens the core and reinforces spinal awareness but also mimics the mechanics required to enter a controlled handstand. Once we’ve honed these movements, we’re ready to combine elements from Handstand Preparation 1 with the tucked positions from the drill.

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GET LIGHT

In the final demonstration for handstand preparation, we combine the elements and actions of each drill. Here, we begin to tease the idea of almost lifting the legs up. It’s not that the legs actually do lift off, but the idea is to get the leg that’s closest to the ground gets extremely light.

Once we’ve gone through the techniques and actions that are available to us in this process, we come to understand what our definition of inversion success truly is.

To build upon these skills and become more masterful in your approach, register for Matt’s next online immersion Handstand & Arm Balances.

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Inversion Success

Inversion SuccesshandstandINVERSION SUCCESS We all have different definitions of success. Success in our yoga practice could look anything like effortlessly engaging in inversions, being able to participate in breathwork techniques, and/or simply showing up for a...

Shoulder Secrets

Shoulder SecretsbhujapidasanaSHOULDER SECRETS When approaching arm balances, it’s not unusual to go straight to a focus on the wrists. Having to bear our weight into the wrists while balancing our body weight can be an intimidating thought (especially if we don’t...

Twist Power

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

Lizard Like You’ve Never Seen It

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

Internal Rotation: Strengthen From The Inside Out

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

Janu Sirsasana To Half Lotus

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

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Twist Power

by Trisha Curling | Dec 12, 2024 | Main Page Display

Twist Power

parsva bakasana

TWIST POWER

It’s interesting what unfolds along our journey with our yoga practice. As we grow, learn, and begin to understand more about ourselves things change, we change. Not only do we learn so many things along the way, but in the yoga practice, we also learn to “unlearn” a great deal.

Our approach to twist postures is not separate from this idea. Engaging with twists often looks like a rotation in the spine, potentially without a great deal of thought. We move into the shape based on our individual mobility, not necessarily understanding that we can be much more of an active participant in order to increase our “twist power”.

With more education, we begin to unlearn the twist patterns and processes we typically engage in and begin to add in the element of strength in order to increase our spinal mobility and unleash our twist power.

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GET READY

Chromatic yoga provides the tools for growth and expansion, due to the step by step approach and the education it provides.

In the first posture Matt teaches from today’s clip, we learn the foundations of how to execute a twist where we’re actually intentional about creating a co-activation of the external obliques, internal obliques and the rotators to create the rotation. Instead of just twisting and hoping for the best, we train our bodies to strengthen and then utilize our muscles to control the twist.
“Twist Power” comes from deliberate action, as opposed to just going through the motions.

Here are the main steps for the twist in the High Lunge variation Matt demonstrates in the video:

Flex (round the spine)
Rotate the thoracic without turning through the neck
Keep the pelvis open while turning through the sternum
Extend the spine, while opening up the arms

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TWIST POWER: ACTIVE STRENGTH IN ROTATIONS

APPLICATION IN REVOLVED CHAIR

Practicing these twist techniques in the previous posture are the perfect “prerequisite” for Revolved Chair pose. Matt demonstrates how to apply the same “twist power” in the following steps:

Revolved Chair Pose (left side)

Bend the knees deeply
Round and flex the spine while taking the right tricep to the left thigh
With the flexed spine, begin to turn the sternum
Sit low to maintain spinal flexion
Lift the heart, to layer on some spinal extension

When we layer on these actions, it means that we’re employing the abdominals and back muscles for a deeper, more prominent twist.

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POWER UP YOUR SIDE CROW

After we implement the knowledge of activation of the abdominals and back muscles to steep the patterns into our bodies, we can translate these techniques into potentially more challenging postures.

Here are the key actions for the first attempts at refining Side Crow:

Place a yoga block between the upper thighs
Squeeze the thighs together towards the block
Flex the spine
Place the hands on the ground out in front
Walk the feet out to the side
Bend the elbows and pull the knees tight into the armpit
Lean the body weight forward towards the fingertips

Here, the feet can stay on the ground in order to get used to the mechanics and demand of Side Crow. To investigate further, Matt demonstrates that we can place a block under the feet and even place our head on a cushion/bolster in front of us while bringing the feet up.

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GO FOR IT

At this point, we know the build up. We’ve taken the step by step within the twist, but also with exploration in various postures (including some Side Crow variations). So what’s next? Now we can really go for it.

We still employ the same techniques and set up with the blocks, but now we can attempt lift of the feet while keeping the head up. What we’ve done is equip ourselves with more confidence from education and practice.

In the full class Matt talks about how the Kleshas (twists of the mind) affect our mindset. Side Crow can be a challenging posture, and it can be easy to tell ourselves that it is impossible to achieve. What’s better, is our focus on the enjoyment of the process, rather than focus on the result, but more than that, we should really go for it, rather than entertaining the limited belief that it could never be possible.

Explore the possibilities in Matt’s current online immersion Revelation today.

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Article by Trish Curling

Video Extracted From: Revelation 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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Caters to all levels with modifications and props
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Inversion Success

Shoulder Secrets

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

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Lizard Like You’ve Never Seen It

by Trisha Curling | Dec 5, 2024 | Main Page Display

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.

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Improve strength, balance, flexibility, and proprioception
Appropriate variations and modifications for all levels

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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.

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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.

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“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.

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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.

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Video Extracted From: Hips & Hamstrings Immersion

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ONLINE ANATOMY COURSE

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Caters to all levels with modifications and props
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20 hours toward Chromatic Yoga Certification and 300 Hour
Lifetime access

TELL ME MORE!

Continue Learning

Inversion Success

Shoulder Secrets

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

All Videos

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the Technique Pack: 15 yoga pose breakdowns
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Internal Rotation: Strengthen From The Inside Out

by Trisha Curling | Nov 21, 2024 | Main Page Display

Internal Rotation: Strengthen from the Inside Out

Shoulder Mobility

INTERNAL ROTATION: STRENGTHENING FROM THE INSIDE OUT

It’s not unusual for us to find ourselves spending too much time in a slouched position. It could be due to a job, our poor habits on our electronic devices, or difficult emotional periods. Being in this slouched position means that our shoulders are favouring internal rotation. It doesn’t mean that we should never be in this state; the anatomy of the shoulder absolutely allows for it. It’s when we are unconsciously, inactively allowing this posture to be our default that we can run into issues. This is why focused, intentional work is critical for overall shoulder health.

If shoulder internal rotation is the focus of a given practice, our approach must include more than just the internal rotators. The drills and techniques Matt provides in today’s video teach us not to leave anything behind when it comes to strength and overall mobility.

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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

✋ SIGN UP HERE

MOVE WITH PRECISION

Prone Drill

In the first drill we get a sense of how to find greater range almost immediately. Matt cues a lift in the armpit allows the humerus to move more freely in the joint. It helps to decrease the collision of the humerus with the acromion. Here, we work on control and stability which are also essential components of mobility.

Standing Drill

This is similar to the previous drill except that of course, we are standing. What we’re also doing is working through internal rotation along with external rotation but with both arms at the same time.

Practicing these drills help to build healthy patterning of movement along with deep strengthening and stability within the joint.

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INTERNAL ROTATION: STRENGTHEN FROM THE INSIDE OUT: TRANSFORMATIVE DRILLS FOR INDESTRUCTIBLE SHOULDER HEALTH

SOCK DRILLS

What’s great about these shoulder internal rotation drills is that they can be easily integrated into our regular yoga practice and/or mobility work.

The sock drills Matt demonstrates in the video will test our endurance. As far as the anatomy is concerned, the two major muscles in the rotator cuff that create internal rotation (subscapularis and teres major) will be at work, along with the front deltoid muscles, the pectoralis major, and latissimus dorsi.

We really focus on latissimus dorsi in the second drill which is essentially a prone “lat pull down”. To increase the intensity of this drill, Matt instructs us to press down with our hands firmly. Latissimus Dorsi activation really sets in when we lift the armpits. The action of lifting the armpits, we come to realize, is an important one if we want to be successful in strengthening internal rotation of the shoulders.

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SIDE ANGLE BIND OPTIONS

After preparing for optimal internal rotation of the shoulder through both strengthening and awareness of how to move, Side Angle pose with bind options really showcases the work we’ve done.

One of the key things is simply opportunity. If we set ourselves up “correctly”, then we provide ourselves with the opportunity to execute the necessary actions for success in the binding portion of this posture. The first thing is getting the shoulder under the front leg (which Matt demonstrates in a “humble warrior-like position”) in order to create enough space for the shoulder to move freely into internal rotation. This allows the arm to wrap around and for the hands to clasp/bind. What we also receive from Matt in the video, are 3 possible ways to engage with a bind. Engaging in these can be either practice or preparation. It all depends on where we are in the journey.

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THE DEEP WORK ISN’T FANCY WORK

One of the things that’s great about Chromatic yoga is that you’re provided with the right tools for the “deep work”. We may understand that we need to work on a particular aspect of our practice, like “I know I need to work on internal rotation of the shoulder joint”, but we may not know exactly what to do. There are less questions about where to start with the Chromatic yoga approach. It doesn’t mean that we have all the answers right away, but we always have a starting point for exploration and it’s always about inserting ourselves in the right spot. From there, it means there is room for potential and growth.

Matt’s next online immersion Revelation is going to give you access to a plethora of techniques along the full spectrum of your asana practice. Register today in order to deepen your practice and realize your fullest potential.

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: Shoulder Mobility 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

Inversion Success

Shoulder Secrets

Twist Power

Lizard Like You’ve Never Seen It

Internal Rotation: Strengthen From The Inside Out

Janu Sirsasana To Half Lotus

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

Janu Sirsasana To Half Lotus

by Trisha Curling | Nov 14, 2024 | Main Page Display

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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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.

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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.

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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:

Bring the ankle up so that the shin of the lifted leg is parallel to the ground
Use a self-adjustment to externally rotate the hip
Bring the lifted leg out to the side (to help with hip tightness)
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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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.

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Article by Trish Curling

Video Extracted From: Hips & Hamstrings Immersion

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