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 in their practice.

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.

And 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 not a Chromatic Teacher yet, and are simply 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 fully 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 October, the Chromatic Monthly Through-Line will be based on….

the forearm and elbow – THE BRIDGE OF STABILITY

When we think about yoga practice, we often focus on the big movers: the hips, shoulders, or spine. But the smaller joints of the arm – particularly the elbow and forearm – are what translate strength and stability into the hands and out into the mat.

The elbow is a hinge joint that allows for flexion and extension, while the forearm rotates around this hinge through supination and pronation. These actions make it possible to bear weight safely in postures like Plank, Downward Dog, or Handstand, and also refine precision in shapes like Eagle arms or reverse binds.

This month, we’ll explore the four primary actions of the elbow and forearm:

• Week 1: Pronation of the Forearm

• Week 2: Supination of the Forearm

• Week 3: Flexion of the Elbow

• Week 4: Extension of the Elbow

Each week, your Chromatic practice will focus on one of these actions. By paying attention to these subtle yet powerful movements, you’ll discover new ways to strengthen your arms, stabilize your joints, and build longevity into your yoga practice.

Week 1: pronation of the forearm

What It Is: Pronation is the inward rotation of the forearm that turns the palm to face downward. Think: “pouring out the soup” – pronation = pour.

Key Muscles:

• Pronator teres (from inner elbow to radius)

• Pronator quadratus (deep muscle near the wrist)

• Brachioradialis (helps guide forearm rotation in neutral positions)

Why It Matters: Pronation allows the palms to press into the mat and bear weight evenly, essential for Plank, Chaturanga, and Downward Dog. Balanced pronation protects the wrists and distributes force safely through the arms.

This week: Explore how grounding the inner hand in Plank and Downward Dog engages pronation of the forearms and stabilizes the wrists.

Week 2: supination of the forearm 

What It Is: Supination is the outward rotation of the forearm that turns the palm to face upward. Think: “holding a bowl of soup” – supination = soup.

Key Muscles:

• Biceps brachii (primary supinator, especially when the elbow is flexed)

• Supinator muscle (wraps around the forearm bone)

• Brachioradialis (assists depending on elbow position)

Why It Matters: Supination opens and stabilizes the forearm and wrist, keeping weight-bearing postures aligned. It also helps broaden the chest in arm-binds and supports stability in poses requiring open palms.

This week: Notice how turning the palms upward in supination changes the tone of your forearms and shoulders in postures like Reverse Tabletop or Wheel.

Week 3: flexion of the elbow 

What It Is: Flexion of the elbow bends the arm, drawing the forearm toward the upper arm.

Key Muscles:

• Biceps brachii (primary flexor)

• Brachialis (deep, powerful elbow flexor)

• Brachioradialis (especially when the forearm is in neutral)

Why It Matters: Elbow flexion builds arm strength and control for transitions, binds, and arm balances. It is fundamental in pulling actions like wrapping arms in Eagle Pose, or lowering into Chaturanga with control.

This week: Pay attention to elbow flexion in Chaturanga or Crow – notice how bending with muscular engagement creates stability rather than collapse.

Week 4: Extension of the elbow

What It Is: Extension of the elbow straightens the arm, moving the forearm away from the upper arm.

Key Muscles:

• Triceps brachii (primary extensor)

• Anconeus (small stabilizing muscle assisting the triceps)

Why It Matters: Elbow extension creates length and power in the arms, especially in weight-bearing poses. Strong, mindful extension supports joint stability and prevents hyperextension. It also underpins powerful shapes like Handstand or Wheel, as well as the “classics” of Downward and Upward Facing Dog.

This week: Practice pressing the arms long in Handstand, Plank, Side Plank or Wheel – noticing how active elbow extension stabilizes the joint without collapsing into the ligaments.

Simon’s RECAP AND TIPS

The juxtaposition and Interplay of Supination and Pronation

While it’s easy to think of supination and pronation as opposites – palms turning up versus palms turning down – the forearm rarely lives in a state of pure pronation or supination. Instead, there’s a juxtaposition and interplay between the two – micro-adjustments that stabilize the wrist, balance pressure across the hand, and protect the chain of joints up through the elbow and shoulder. Most yoga postures that involve weight on the hands require a balance of both actions, even if one dominates.

For example:

• In Downward Dog, the forearms are pronating to root the palms into the mat, yet a subtle counter-supination keeps the inner elbows facing slightly forward and prevents collapsing into the wrists (external rotation of the upper arm bone).

• In Plank Pose, strong pronation grounds the inner hands, but the outer spiral of the biceps (supination influence) integrates the shoulder joint and keeps the upper arm bones hugging into the sockets.

• In Handstand, the hands press into the floor with pronation, but the inner elbow creases naturally spin forward with a supination action to maintain alignment.

This interplay is key: pronation stabilizes the base, supination organizes the line of the arm into the shoulder. When practiced together, they create strength without strain, allowing the joints to stack efficiently and the muscles to work in harmony.

Notice where else in the body and in what other poses this type of interplay comes up.  

POSTURES TO CONSIDER THIS MONTH:

Week 1 Pronation (forearm):  turning the palms down, “pour the soup”

• Yoga Poses to Explore:

  • Plank Pose (palms flat, forearms pronated)

  • Downward Dog (press through the base of the index finger to activate pronation)

  • Crow Pose (forearms pronated as the palms root)

  • Chaturanga Dandasana (palms flat, press through base of index finger) 

 Week 2: Supination (forearm): turning the palms up, holding the bowl of soup

• Yoga Poses to Explore:

  • All 4’s Or Plank w/ Fingers Pointing Backward toward Toes  

  • Reverse Tabletop Option 1: (palms and fingers face backward – external rotation of the arm and supination of forearm)

  • Reverse Tabletop Option 2: Pronated Wrists (fingers face forward) with Isometric supination (trying to turn your fingers outward

  • Eagle Arms No Clasp: Both Palms facing your face 

  • Dolphin Pose Alteration: Palms Face Upward

Week 3: Elbow Flexion: bending the arm

• Yoga Poses to Explore:

  • Chaturanga Dandasana (eccentric control in elbow flexion – due to gravity, the biceps are passive in this Elbow Flexion)

  • Eagle Arms (elbows flex and wrap)

  • Down Dog: Micro bend elbows, then Isometrically squeeze hands toward each other until biceps engage (Elbows will be closer to extension, however this is a great way to engage the flexors of the elbow)

  • Peacock: This pose may be rather inaccessible but it is one of the only yoga posture’s that requires bicep engagement while the elbows are flexed, making it very unique. Most other postures like Chaturanga are passive flexion of the elbow due to gravity.

Week 4: Elbow Extension: straighten the arm

• Yoga Poses to Explore:

  • Plank Pose (maintaining straight elbows engages the triceps)

  • Downward Dog (Straightening the arms for tricep engagement )

  • Upward Dog (Straightening the Arms against gravity \)

  • Handstand (active extension of elbows to stabilize balance)

  • Chaturanga/Push-ups: Chaturanga is Elbow Flexion while engaging the extensors of the elbow, while pushing back to plank is concentric engagement of the triceps (extensors) whilst moving from flexion to extension

FOR TEACHER’S: VERBAL CUE’S

For the joint actions of the forearm and elbow this month, in the below example postures, try saying: 

 In Reverse Tabletop: Supination
“Turn your fingers to face backward to place the forearms in supination”. Alternatively place the fingers forward and isometrically engage the supinators by gently spiral your forearms outwards until your biceps rotate open. Feel your muscles of your outer forearm activate as the chest broadens.”

 In Downward Dog: Pronation
“Root down through your index knuckles, spiraling your forearms in until you feel the muscles on the inside of the forearm engage.”  Note, turning the upper arms outward (biceps forward) will increase the required strength of forearm pronation.

 In Twisted Monkey with Ankle/Foot Hold: Flexion
“Grab your foot with your hand, Flex the elbow any amount to activate the biceps. Actively kick your foot into your hand, and notice how that forces the biceps to engage”

 In Handstand: Extension
“Press the floor away until your arms lengthen fully. You will also feel your triceps firing as the elbows extend and stabilize.” 

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 actions of the forearm and elbow

As Chromatic students and teachers, we aren’t just stretching muscles – we’re intentionally aiming to refine our awareness of our practice, which leads to a transformational experience on (and then off) the mat.

The elbow and forearm may seem like secondary players in our physical practice, yet they are essential bridges of strength and precision. Supination and pronation fine-tune how the palms and wrists connect with the ground, while flexion and extension shape the strength and stability of the arms.

By bringing awareness to these subtle actions, you’ll not only protect your joints but also unlock new refinement in postures from Downward Dog to Handstand. This month, let your practice spiral through the arms with as much attention as you give the hips or spine – and notice how the details transform the whole.

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 October for a deep dive into the possibilities of articulating your forearm and elbow. 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