WELCOME TO MONTHLY THROUGH LINES

Hey all – it’s Simon here from Chromatic Yoga.

For the past five years, I’ve been diving deep into the system of Chromatic Yoga with Matt Giordano, and it’s completely transformed not just how I feel in my practice, but how I approach teaching. Using the step-by-step progressive methodology of Chromatic Yoga has brought so much clarity and purpose to my classes, and it’s given me a new level of confidence in guiding students toward higher levels of body awareness and improved strength and flexibility.

If you’re anything like me, you’re a bit of an anatomy nerd who lights up at the mention of biomechanics. It’s a passion – but with the sheer volume of information out there and the complexity of the human body, it can feel overwhelming at times to plan and sequence consistently transformational classes. That’s why I love the structure and depth Chromatic Yoga offers – it helps cut through the noise and brings everything together in a way that truly supports both teacher and student.

That’s where CHROMATIC MONTHLY THROUGH LINES comes in!

In Chromatic Yoga, we keep things straightforward. That’s why we’ve launched this “Monthly Through Line” community initiative. It’s designed to help you – our Chromatic Teachers – focus and intelligently design your classes to best support your students. If you’re just here to practice, that’s great too. You’ll be able to apply these through-lines to gain more insight in to body biomechanics and potentially access the poses you’ve always wanted to do but perhaps haven’t gotten yet. 

How it Works:

1. On the first of every month, we announce the Chromatic Monthly Through-Line. We zoom in on one body part and explore all the ways it affects our yoga practice throughout the month.
2. We highlight a Physical Through Line (PTL) you can incorporate into your classes each week, along with pose suggestions and cueing techniques.

• WHAT IS A PHYSICAL THROUGH LINE? 

• A Physical Through Line is a term we use in Chromatic Yoga that is defined by the muscle engagement, or joint action that we focus on through the duration of the yoga class. Certified Chromatic Teachers construct their classes around a PTL (Physical Through Line) in order to create a more effective learning environments for students. As a student you can expect that each Chromatic class will include a PTL. Of course, you will do other postures and other muscle engagements within a Chromatic class, however there is a strong emphasis on the PTL.

3. Share how you’ve used the PTL by tagging us on IG and in our Global WhatsApp Group! 

For September, the Chromatic Monthly Through-Line will be….

rotation – the spiraling force of the body

When we think of strength, mobility, and graceful flow, we often picture linear movements – forward folds, backbends, side stretches. But beneath every balanced posture and powerful transition lies a subtler force: rotation.

Rotation is the spiral within the body – the action that allows us to twist, to open, and to stabilize. From the gentle unwinding of a seated twist to the deep engagement of hips in Warrior I, rotation threads through the spine, shoulders, and pelvis to create both freedom and integrity in movement.

Healthy rotational capacity is essential. It improves circulation, supports joint health, balances opposing muscle groups, and expands our range of motion. Without it, the body stiffens, breath becomes shallow, and mobility is compromised.

This month, we’ll explore four distinct expressions of rotation:

• Spinal Rotation – Twisting through the vertebrae for mobility and breath

• External Rotation of the Arm (Humerus) – Stabilizing and opening the shoulders

• Internal Rotation of the Hip – Building balance and strength through the pelvis

• External Rotation of the Hip – Unlocking spaciousness and mobility in the hips

Each week, your Chromatic practice will focus on one of these actions. By paying attention to how your body spirals and turns, you’ll discover new layers of support, stability, and expression within your movement.

Week 1: Rotation of the Spine

The spine is built for both stability and mobility, and rotation is one of its most expressive movements. Spinal rotation not only supports healthy mobility but also creates space for deeper breathing, releases muscular tension, and improves circulation along the spinal column. True spinal rotation begins with length. By lifting through the crown and broadening the chest, the vertebrae spiral without compression.

Key Principles for Healthy Spinal Rotation:

• Lift before you twist – lengthen the spine upward first.

• Twist evenly – distribute the spiral across the thoracic spine, not just the lumbar.

• Lead with breath – exhale to rotate deeper, inhale to create more space.

• Ease, not force – avoid yanking or cranking with hands, elbows or arms; let the spine rotate naturally.

How to Feel It: Rotation happens when one vertebra turns relative to another, most often in the thoracic spine.

This week, notice how lifting before you twist transforms your experience of spinal rotation – whether in seated, standing, or supine twists..

Week 2: External Rotation of the Arm (Humerus)

External rotation of the humerus is the action of turning the upper arm bone outward, away from the midline. This action is vital for shoulder health and for creating stability in weight-bearing poses.

Why It Matters: External rotation prevents the shoulders from collapsing forward and protects the rotator cuff. It also allows the chest to open and the collarbones to broaden.

This week, bring awareness to the outward spiral of your upper arms in Downward Dog, Warrior II, or any shoulder-opening posture to feel more space across the chest.

Week 3: Internal Rotation of the Hip

Internal rotation of the hip occurs when the thigh bone rotates inward toward the center line of the body. This action often feels less familiar than external rotation, yet it’s key for balance, pelvic stability, and joint health.

Why It Matters: Many yoga poses emphasize external rotation (think Lotus or Pigeon), but internal rotation brings balance and helps strengthen underused muscles of the hip.

This week, explore the subtle inward turn of the thighs in Warrior I, Eagle, or Gomukhasana legs, and notice how this action grounds and stabilizes your pelvis.

Week 4: External Rotation of the Hip

External rotation of the hip is when the thigh bone rotates outward, away from the body’s midline. This action creates opening across the pelvis and is often associated with “hip-opening” poses.

Why It Matters: External rotation supports mobility in daily movements like sitting cross-legged and stabilizes the pelvis in balancing postures.

This week, pay attention to how outward spiraling of the thighs supports hip opening in Tree Pose, Baddha Konasana, or Pigeon, and creates space without forcing.

Simon’s RECAP AND TOP TIPS

POSTURES TO CONSIDER THIS MONTH:

Week 1 Rotation of the spine:  

• Parivrtta Utkatasana (Revolved Chair)

• Parivrtta Anjaneyasana (Revolved Low Lunge)

• Marichyasana III (Seated Twist)

• Parivrtta Trikonasana (Revolved Triangle)

 Week 2: External rotation of the arm

• Adho Mukha Svanasana (Downward Dog) – spiral the inner arms forward.

• Virabhadrasana II (Warrior II) – sense external rotation in the arms.

• Ardha Purvottanasana (Reverse Tabletop)

• Gomukhasana Arms (Cow Face Arms)

Week 3: Internal rotation of the hip 

• Virabhadrasana I (Warrior I) – feel the back leg hip rotate inward.

• Garudasana (Eagle Pose) – thighs crossing and spiraling inward.

• Gomukhasana Legs (Cow Face Legs)

• Tittibhasana (Firefly)

Week 4: External rotation of the hip

• Vrksasana (Tree Pose)

• Baddha Konasana (Bound Angle Pose)

• Eka Pada Rajakapotasana (Pigeon Pose)

• Malasana (Garland Pose)

FOR TEACHER’S: VERBAL CUE’S

For the actions of Rotation, in the below example postures, try saying: 

In Chair Prayer Twist or High Lunge Prayer Twist: “Turn your ribcage to the right and hover your elbow above your knee until you feel your obliques muscles fire up.”

In Downward Dog: “Spiral the biceps forward while pressing strongly in to the outer edge of your hands and broadening across the upper back.”

In Cow Face Pose (Gomukhasana Legs): “Imagine the inner thighs spiraling and hugging inward as you stack the knees”

In Tree Pose: “Spiral the inner thigh of the lifted leg up and outward from the hip socket”

FOR CHROMATIC STUDENTS:

As a practitioner of Chromatic Yoga you may hear these as well as many other PTL’s in Chromatic Classes around the world. You can also practice these yourselves within any yoga class without the guidance of a teacher.

CHROMATIC TEACHERS:

Let’s see what you come up with this month. What peak postures will you be using? After you teach your class, share in our Global WhatsApp Group which layering postures worked best for you, which did you find students struggled with? We look forward to our collective collaboration to offer top level yoga experiences world wide.

FINAL THOUGHTS ON rotation

Rotation is more than a mechanical action – it’s the spiral of growth, expansion, and stability within the body. By exploring spinal twists, external rotation of the arms, and the balanced spirals of the hips, you cultivate not only physical mobility but also a deeper awareness of how the body organizes itself in space.

As Chromatic students and teachers, we aren’t just stretching muscles – we’re refining awareness. This month, notice the spirals within your practice. Each rotation is an invitation to refine alignment, create space, and connect breath with movement. Through steady awareness, rotation becomes not just a joint action but a pathway toward balance, openness, and resilience on and off the mat.

When we pay attention here, the entire body benefits. Step by mindful step, we transform not only strength and stability but also the clarity to move with purpose. Let this month be a reminder: mastery begins with noticing what others might overlook.

Chromatic Yoga is a global community. No matter where you are in the world, we hope you’ll join us this September for a deep dive into the vast possibilities of ROTATION available in your body. Share and tag your poses on Instagram. Sign up for our newsletter and follow us on Instagram if you don’t already for all the updates! 

Wishing you an intentional and transformative practice, 

~Simon Darroch

Chromatic Blogs & Through-Lines