WELCOME TO MONTHLY THROUGH LINES

Hey all – it’s Simon here from Chromatic Yoga. It’s March 2026. Spring is (hopefully) starting to peek through in the Northern Hemisphere, longer days, a bit of warmth, maybe some blooms, and many of us are shaking off winter stiffness, ramping up outdoor time, or just craving more fluidity after months of layering up and hunkering down. That seasonal shift often highlights the hips: the powerhouse joints that bridge our lower body to our core, dictating everything from walking gait to deep lunges and balances. Tight hips can make us feel stuck; mobile, strong hips make us feel free and capable.

This is prime time for our practice to become the ultimate hip reset, especially when we get precise about the primary actions that govern hip mobility and stability.

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 March, the Chromatic Monthly Through-Line will be based on….

the hips – the dynamic gateway connecting legs to pelvis, power to grace

We often talk about “hip openers,” but true hip freedom comes from understanding and strengthening the four cardinal actions at the hip joint (with femur moving relative to pelvis). Master these, and you upgrade hip mobility, lower-back ease, pelvic stability, balance, and the integrity of poses from Warrior I to Lotus.

Let’s dive in this month looking through the Chromatic lens on hip joint actions. The hips aren’t fixed sockets; they’re ball-and-socket joints capable of multi-plane movement, directly influencing the pelvis, spine, and lower limbs. Adduction draws thighs in for midline stability; abduction opens them out for width and balance; flexion bends the hip for forward actions; extension straightens for powerful lifts and backbends. The magic? You can access these from proximal (pelvis-driven) or distal (leg-driven) cues, building different control and strength.

This month we’ll explore the four primary actions of the hips so let’s welcome spring with hips that feel mobile, strong, and intelligently controlled.

Week 1: ADDUCTION

What It Is: Thighs move toward the midline, and squeeze in toward each other, you can imagine squeezing a block between the thighs to feel the muscle engagements..

Key Muscles:  Adductors (magnus, longus, brevis, pectineus, gracilis), with support from psoas and inner hamstrings

Why It Matters: Builds inner thigh strength for midline control, stabilizes the pelvis in standing poses, and prevents knee valgus or hip hiking..

This week: Play with it in Mountain Pose variations (squeeze inner thighs), Warrior II (adduct back thigh in without collapsing the arches). You can apply to a Wide Legged Forward Fold or Goddess where even though you are ABducted from a joint perspective, by focusing on squeezing the thigs in toward each other and feeling the inner thigh muscles engage, you would be in closed chain ADduction.

Week 2: ABDUCTION 

What It Is: Thighs move away from the midline (or resist coming in), like opening legs wide or pressing out against resistance. Think placing your hand on the outside of your front knee in Warrior 2 and pressing the knee outward and resisting with your hand. 

Key Muscles: Gluteus medius/minimus, tensor fasciae latae, sartorius

Why It Matters: Essential for lateral stability, single-leg balance, and creating space in wide-legged poses, prevents SI joint issues and supports even pelvic leveling.

This week: Refine it in Wide-Legged Forward Fold, Side Lunge (Skandasana), and Extended Side Angle, discover how abduction creates lift and openness..

Week 3: flexion 

What It Is: Thigh moves forward/up toward torso (or torso toward thigh), like lifting a knee or folding forward

Key Muscles:Hip flexors (iliopsoas, rectus femoris, sartorius), with core support.

Why It Matters: Powers forward folds, hip lifts, and leg raises, creates length in the back body while protecting the lumbar if balanced with posterior tilt

This week: Feel it in High Lunge, Boat Pose, and Standing Knee-to-Chest – explore controlled flexion without gripping the front body..

Week 4: Extension

What It Is: Thigh moves backward/behind torso (or torso arches back), like straightening the hip in backbends.

Key Muscles:Gluteus maximus, hamstrings (especially long head), posterior adductors.

Why It Matters: The foundation of powerful backbends, hip lifts, and upright posture—pairs with anterior tilt for safe extension without compression.

This week: Isolate it in Bridge Pose, Locust, and Warrior I—move from glutes for lift, not just low back.

Check out this gem of a video created especially for you by Rebecca Doring, president of the Board of Chromatic Yoga, giving you a week by week break down of each of this months hip actions, as well as pose suggestions, biomechanical and anatomical insights. I also highly recommend checking out past hip-focused videos on our Instagram page for more gold.

Simon’s RECAP AND TIPS

THE INTERPLAY OF HIP ACTIONS IN ASANA It’s easy to think of hips as either “tight” or “open,” but they’re a symphony of actions working together. Adduction stabilizes inward; abduction expands outward; flexion folds us forward; extension opens us back. In real poses, they blend: Warrior I needs extension in the back hip with flexion in the front, plus adduction to help the pelvis rise and not collapse. Pigeon combines deep flexion/external rotation with adduction awareness to protect the knee. Tree demands abduction strength in the standing leg to resist collapse, plus flexion control in the lifted leg.

This interplay is key: over-rely on one action, and imbalances creep in (hello, cranky piriformis or achy SI). Tune into opposites for balance – adduct to support abduction, extend to counter excessive flexion – and your practice becomes more integrated and sustainable.

POSTURES TO CONSIDER THIS MONTH:

Week 1: Adduction – thighs toward midline, “squeeze in, root down” Yoga Poses to Explore:

• Mountain Pose (squeeze block/thighs)

• Warrior II (adduct back thigh to square pelvis)

• Bound Angle (Baddha Konasana – press knees down with adductors)

• Garland Pose (Malasana – inner thighs engage to support squat)

• Crow Pose (Balasana/Kakasana) – squueze inner thighs in to aid in the “lift” and core engagement

Week 2: Abduction – thighs away from midline, “press out, create space” Yoga Poses to Explore:

• Half Moon (Ardha Chandrasana) the lifted leg

• Wide-Legged Forward Fold (Prasarita Padottanasana)

• Side Lunge (Skandasana)

• Extended Side Angle (Utthita Parsvakonasana)

• Goddess Pose (Utkata Konasana – abduct to root through outer feet)

Week 3: Flexion – thigh toward torso, “fold forward, lift knee” Yoga Poses to Explore:

• High Lunge / Low Lunge (front hip flexion)

• High Plank with knee to chin

• Boat Pose (Navasana – both hips flex)

• Crow Pose – hips are in flexion

• Standing Knee-to-Chest / Figure Four prep

• Pyramid Pose (Parsvottanasana – front leg flexion with length)

Week 4: Extension – thigh backward, “lift hips, straighten back” Yoga Poses to Explore:

• Bridge Pose (Setu Bandhasana – hip extension from glutes)

• Locust Pose (Salabhasana)

• Dancers Pose (Natarajasana)

• Warrior I (back leg extension)

• Camel Pose (Ustrasana)

• Tiger Pose 

FOR TEACHERS: VERBAL CUES

• In Warrior II (Adduction): “Keeping the instep of your back foot lifted, draw your back thigh forward to the front heel until you feel the muscles of the inner leg engage. The action of the back leg is adduction”

• In Half Moon (Abduction): “Imagine pressing your lifted leg against my hand to raise the leg a little higher as you feel your outer hip muscle strongly engage, this action is abduction.”

• In High Lunge (Flexion): “Flex deeply into your front hip—draw the thigh bone forward while keeping the low back long.”

• In Bridge (Extension): “Press through your heels to lift your hips until your feel your glute muscles activate, this action is called hip extension”. 

FOR CHROMATIC STUDENTS: As a practitioner of Chromatic Yoga, you may hear these PTLs (or variations) in classes worldwide. You can also weave them into your personal practice in any sequence for deeper awareness.

CHROMATIC TEACHERS: Let’s see your creativity this month! What peak postures are you building toward? Share in our Global WhatsApp Group which layering poses clicked best, where students lit up (or struggled), and any fun drills you invented. We love collaborating to elevate experiences everywhere.

FINAL THOUGHTS ON ACTIONS OF THE HIPS This month is been all about the hips, the unsung heroes that power our movement and quietly dictate comfort or complaint. Four clear actions, adduction, abduction, flexion, extension, yet they hold the key to whether your lunge feels grounded or wobbly, your backbend expansive or compressive.

Carry this off the mat:

1. Hips are a dialogue between legs and pelvis, stability and mobility. Listen to both sides.

2. Adduction/abduction create lateral balance; flexion/extension handle forward/backward power. Blend them mindfully.

3. Use opposites for intelligence – in tight spots, emphasize the opposite action (e.g., subtle adduction in wide poses).

4. Feel the whole chain as hips don’t work alone. Pelvis, spine, feet all chime in.

5. In any pose, ask: Where’s my adduction/abduction balance? Flexion/extension control? Can I ease off 5% and still feel the essence?

If yes, you’re in flow. The hips don’t need to be “open” in every direction, they need to be capable and aware. March was your hip tune-up. Keep exploring.

Now go play: squeeze in, press out, fold forward, lift back. Tag your moments, share in the group, steal each other’s cues. The hips only feel limited until you make them dance.

See you in the flow,

Chromatic Yoga is a global community. No matter where you are in the world, we hope you’ll join us this March for a deep dive into the possibilities of articulating your hips. 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

WELCOME TO MONTHLY THROUGH LINES

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

Welcome to the February Chromatic Blog of 2026! With the solid foundations we laid in January still fresh under our feet (and hands, breath, and midline), it’s time to get things moving. This month’s through line is TRANSITIONS, zeroing in on the art of weight shifting – that subtle, sneaky skill that turns static poses into fluid flows and keeps us from face-planting in the process. Whether you’re gliding through vinyasas like a pro or still figuring out how not to topple in Tree Pose, we’ll unpack how weight shifting powers our movement, balance, and those “aha” moments on the mat.

Inspired by January’s grounding energy, where we tuned into the bedrock of our practice – feet rooting, hands connecting, breath flowing, and midline centering – February invites us to build on that stability by exploring how to shift it dynamically.

We’ll break it down week by week, dedicating each to a key aspect of weight shifting: Week 1 The Feet as our mobile foundation, Week 2 The Hands as our shifting anchors, Week 3 Lateral Shift as our side-to-side intelligence, and finally Week 4 Arm Balances where weight shifting becomes an art form of suspension and grace.. Expect practical tips, cheeky challenges, and insights to weave into your sequences as we and the community share. Let’s transition into a smoother, more adaptive practice for the month ahead!

Cue the CHROMATIC MONTHLY THROUGH LINES!

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 February, the Chromatic Monthly Through-Line will be based on….

transitions…

The dynamic bridge between stability and flow, powered by intelligent weight shifting. This month is about mastering the art of redistribution – how you release one foundation to claim another, and how that exchange builds resilience.

Week 1: THE FEET – Mobile Foundations in Motion

Building on January’s foot foundation work, this week we explore how our feet – PADA in Sanskrit – become intelligent weight-shifters in transitional moments. Your feet aren’t just static platforms – they’re dynamic sensors constantly adjusting, shifting, and responding to changes in your center of gravity.

Remember how we gripped and lifted in January? Now, let’s focus our attention on how weight rolls through the feet to initiate movement. How often do you notice that subtle transfer from heel to ball, or inner to outer edge? It’s the secret sauce for seamless transitions!

In transitions, the feet become your steering wheel and shock absorbers simultaneously. Whether shifting from Warrior II to Side Angle, or moving through a Sun Salutation, conscious foot-based weight shifting creates smooth, controlled movement that protects joints and creates grace.

For example: In Sun Salutation, the feet don’t just step; they propel. Weight shifts from back heel to front ball, awakening the chain from calves to core.

Week 2: THE hands – the shifting anchors of support

Your hands – HASTA in Sanskrit – those masterful tools of connection from January, now become intelligent weight-shifters in arm-supported transitions. This week focuses on how conscious hand-based weight shifting through the palms, knuckles and fingers facilitate fluid movement between poses while building strength and protecting wrists. 

Ever felt your wrists protest during a Chaturanga? It’s often a weight distribution fail. Hand transitions require both stability and mobility – your palms and fingers learn to grip, release, pivot, and adjust as your body moves through space.

We’ll cultivate hand sensitivity for smoother push-pulls, better load management, and healthier upper body mechanics – on the mat and in everyday grips like opening a stubborn jar.

For example: In Downward Dog to Plank, hands become fulcrums. Load shifts from palms to fingers, engaging shoulders without dumping into wrists.

Week 3: LATERAL SHIFT – SIDE TO SIDE INTELLIGENCE  

The often-neglected lateral plane comes alive this week as we explore side-to-side weight shifting. Most yoga happens in the forward-backward plane, but intelligent lateral movement creates three-dimensional awareness and unlocks a whole new vocabulary of transition.

Lateral shifts challenge our balance differently, engaging obliques, hips, and other stabilizing muscles. This isn’t just for fancy side planks; it’s key for balanced gait, injury prevention, and accessing deeper twists or balances. How does a subtle hip sway change everything? We’ll tune into this often-overlooked plane for more integrated, three-dimensional movement.

For example: In Triangle Pose, lateral shift is queen. Hips sway sideways, stacking the torso over a stable base for that sweet, spacious stretch.

Week 4: ARM BALANCES – THE ULTIMATE INTEGRATION

Arm balances are essentially controlled weight shifts that happen to defy gravity. And this final week ties it all together requiring the foot intelligence from week one, the hand sensitivity from week two, and the three-dimensional awareness from week three, all converging to lift us off the ground. From Crow to Handstand, it’s not brute strength but savvy redistribution that makes the magic happen.

Here, weight shifting isn’t just about transition – it’s about finding the sweet spot where gravity and effort dance together in perfect suspension.   We’ll emphasize core engagement and precise transfers to build confidence, avoid overload, and turn “impossible” into “I’ve got this.”

For example: In Side Crow, everything converges. Feet ground briefly, hands pivot, lateral core fires – and suddenly, you’re twisting in mid-air.

 Check out Patrick’s video post below and here: https://youtu.be/piL57oForIw

Simon’s RECAP AND TIPS

TRANSITIONs – The INTELLIGEnt finesse OF shifting weight 

It’s tempting to view transitions as mere connectors: get from A to B, don’t fall over. Or to not even pay attention to the subtle ebb and flow of weight being distributed in your feet, hands, hips and so on during a practice. We are so focused on the “bigger picture” of getting to the pose, that we hardly even pay attention to how we got there, what we did to get there, and how we move from one to another.

But true transitions, like true grace in yoga and life, are alive with intention – a clever negotiation between holding on and letting go. It’s not chaos; it’s choreography. Whether it’s the ball of your foot rolling forward in a lunge, your knuckles redistributing as you lower through plank to chaturanga and the in to an upward facing dog, a hip dip initiating a side bend, or the full-body recalibration in an arm balance… each shift demands presence.

Intelligent weight shifting reveals transitions as the very essence of practice. 

When weight shifting is mindful, transitions become opportunities rather than obstacles. Your body learns to move as one integrated unit, joints are protected, flows becomes natural rather than forced, balances like floating, and effort like empowerment rather than exhaustion. Weight shifting is the intelligence that makes the impossible possible. When it’s ignored, the body rebels: jerky movements, strained joints, breath that hitches or holds.

It’s where breath meets movement, where intention meets execution, where your January foundations come alive in motion. The spaces between poses – those moments when you’re neither here nor there – are where the real yoga unfolds.

POSTURES TO CONSIDER THIS MONTH:

Week 1 Feet:  

• Yoga Poses to Explore:

  • Tadasana to Forward Fold (Uttanasana) – Start in Mountain; shift weight subtly forward onto balls of feet before hinging at hips, noticing how this eases the fold without strain.

  • High Lunge (Ashta Chandrasana)  to (Virabhadrasana II) to Warrior II – pay attention to the outside edge of the front foot as you pivot on the pad of the back foot to then place the heel and press through the outside edge of the back foot, creating a smooth rotation without losing grounding, or risking the front knee caving in.

  • Eagle Pose (Garudasana) – Use the standing foot’s weight shifts to wrap and balance, micro-adjusting from inner to outer edge for stability.

  • Tree Pose (Vrksasana) – Continuous micro-adjustments in standing foot

 Week 2: Hands: 

• Yoga Poses to Explore:

  • High Plank-Chaturanga Dandasana-Upward Dog (Urdhva Mukha Svanasana)  – Explore each of these individually, then as you transition from one to the other. Notice the distribution of weight in the hands in Plank, then as you lower, shift weight forward through knuckles and finger tips (grip!) to protect wrists, feeling the subtle push that engages triceps and core. Then roll weight through hands to lift the chest, noticing how finger pads stabilize the upward arc and the heel of the hands presses to reach the heart up (forward first!)

  • Wheel Pose (Urdhva Dhanurasana) – Press evenly through palms and shift weight toward fingers and slightly to the outside edge of the palm to open the chest, and retract the shoulders.

  • Side Plank (Vasisthasana) – explore “all corners” of the bottom hand in a side plank prep, in order to gain a real feeling for how and where you individually need to stack and distribute the shift weight to feel stable to hold the pose. Then practice the transition from High Plank to Side Plank. 

Week 3: Lateral Shift

• Yoga Poses to Explore:

  • Triangle Pose (Trikonasana) – Initiate with a lateral hip shift away from the front leg, creating space before folding for a deeper, safer side stretch.

  • Extended Side Angle (Utthita Parsvakonasana) – From Warrior II, shift weight laterally to lower the forearm to thigh, feeling the oblique activation that supports the twist.

  • Gate Pose (Parighasana) – Kneeling, shift weight sideways over the extended leg (reverse Gate Pose), reaching overhead to emphasize the lateral line’s elongation. Then shift over the bottom bent leg as you find your way to a modified Side Plank. 

  • Half Moon Pose (Ardha Chandrasana) – Lift the back leg while shifting weight laterally through the standing foot and hand, balancing the stack for anti-gravity vibes. This pose actually brings in Weeks 1, 2 and 3! 😉 

  • Skandasana (Side Lunge) flow – Deep lateral weight shifts in standing poses

  • Revolved Triangle (Parivrtta Trikonasana) – Build on lateral shift by adding rotation, using the side glide to create torque without compressing the spine.

Week 4: Arm Balances

• Yoga Poses to Explore:

  • Crow Pose (Bakasana) – Shift weight forward from feet to hands, using lateral core to hug knees in, turning squat into flight.

  • Side Crow (Parivrtta Bakasana) – Weight shifting of the hands, lateral weight shift AND with rotational intelligence! 

  • Firefly Pose (Tittibhasana) – From a wide squat, shift weight through hands while extending legs, integrating internal rotation of the legs, foot “foint” and hand grip for lift-off.

  • Eight-Angle Pose (Astavakrasana) – Lateral weight shifting of the hands

  • Handstand (Adho Mukha Vrksasana) – Lift up, then fine-tune hand (heel-palm-knuckles-fingers-finger tips) shifts and midline to hold the inversion steady.

FOR TEACHER’S: VERBAL CUE’S

In Warrior II to Side Angle (Feet): “As you lean into side angle, feel your weight shift in to the outer edge of your front foot and press through your heel to fire up your gluteus muscle. Your back foot stays grounded and strong.”

In High Plank to Side Plank (Hands): “Placing the right hand in front of the left, as you shift the weight, actively grip then press in to the palm whilst rotating it outward as if you’re opening a jar of pasta sauce” 

In Seated Side Bend (Lateral Shift) – “Initiate from the ribs by lengthening up, then glide sideways; let the ribs follow, creating space rather than squeeze as you notice the weight shift in the sit bones and glutes.”

In Crow Pose (Arm Balances): “Shift weight forward, press down through the hand as you grip in to your mat by pulling your finger tips toward the heel of your hands until you find that balance point where your feet want to lift.”

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 

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.

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! 

We often chase poses like destinations, forgetting the journey’s the juice. TRANSITIONS aren’t filler; they’re the forge. It’s the foot’s pivot that launches the warrior, the hand’s recalibration that saves the chaturanga, the lateral glide that unlocks the side body, the integrated shift that defies gravity in arm balances.

Think about this as we flow through February: Shift before you settle. Every transfer, pivot, and glide is only as graceful as your awareness. Move into change, not through it. Feet are fulcrums. They don’t just bear weight; they redirect it with purpose. Hands are hinges. Whether pushing or pulling, adaptation starts in the palm. Lateral shifts are liberators. They break the linear rut, inviting multidimensional freedom. Arm balances are alchemy. When shifts align, effort turns to elevation.

As we boldly navigate February’s shifts together, reflect on how these transitions mirror life’s changes – from grounded starts to fluid adaptations. With feet that pivot, hands that adapt, lateral glides that balance, and arm balances that integrate, we’re not just moving; we’re evolving. And now to our practice, not to conquer transitions, but to dance with them.

Wishing you an intentional and transformative practice, 

~Simon Darroch

Chromatic Blogs & Through-Lines

WELCOME TO MONTHLY THROUGH LINES

Hey all – it’s Simon here from Chromatic Yoga.
It’s January 2026.

Welcome to the first Chromatic Blog of 2026! As we step into a brand new year, it’s the perfect time to ground ourselves and build from the ground up. This month’s through line is FOUNDATIONS, inviting us to reconnect with the essential elements that support our bodies, minds, and practices. Whether you’re a seasoned practitioner or just starting out, we’ll explore how these core aspects form the bedrock of our well-being and practice.

Inspired by the reflective energy of December, where we wrapped up 2025 with a deep dive into the bowl of the pelvis and its intricacies, January shifts our focus inward to what truly holds us steady. We’ll break it down week by week, dedicating each to a foundational pillar: Feet, Hands, Breath, and Midline. Expect practical tips, mindful exercises, and insights to integrate into your daily routine. Let’s lay the groundwork for a strong, balanced year ahead!

Cue the CHROMATIC MONTHLY THROUGH LINES!

In Chromatic Yoga, we keep things straightforward. This “Monthly Through Line” is a community initiative 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 still get value from and be able to apply these through-lines to gain more insight into body biomechanics and potentially access the poses you’ve always wanted 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 (e.g hips), or one biomechanical joint movement (e.g flexion) or one over arching theme (e.g. foundations) and explore all the ways it impacts and 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 or theme we focus on for the duration of the class. Certified Chromatic Teachers construct their classes around a PTL in order to create a more effective learning environment 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, but 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 January 2026, the Chromatic Monthly Through-Line is…FOUNDATIONS – the true foundation of everything we do on the mat. Do check out the video that Patrick put together taking your through this here -> https://youtube.com/shorts/7nW9bz2Gdyc?si=TkuM01D2nq7kCG6j 

Week 1: Feet – The Base of Stability

Our feet – pada  in Sanskrit – are our literal foundation for almost every posture we take, connecting us to the earth and supporting every step we take on and off the mat. How many times do you really pay attention to your feet? How they are “feeling”, what’s active and what’s not. Our feet ground us to the earth, supporting balance and stability in life and in our practice. In our practice this allows energy to rise up from the earth, through our feet allowing for aligned legs, hips and spine. In our practice this can make a huge difference.  On the mat this week we will bring focus to your feet to increase awareness and offer strength-building practices to enhance balance and proprioception.  

Week 2: Hands – Tools of Connection

Hands – hasta in Sanskrit – are our instruments for interaction, creation, and expression. Building on our feet’s foundation, this week focuses on hand dexterity, strength, and mindfulness to foster better awareness of what it means to have our hands on our mat and how this can practically translate to improvements in grip strength both on and off the mat, as well as assuring safer and healthier upward joints of wrists, elbows and shoulders.  

Week 3: Breath – The Rhythm of Life

Breath – prana in Sanskrit – is the invisible foundation that sustains us, the life force connecting body and mind. How often are we only focused on the mechanical and physical aspects of the Asana practice and leave behind our breath. We may say or hear the cue for the breath multiple times in a practice but how often do we really pay attention to it. Midway through the month, we’ll explore the breath as the bridge between movement and focus. 

Week 4: Midline – The Core of Alignment

Our midline – in Sanskrit the main words around this concept are meru danda (the structural and postural midline, and susumna which refers to the energetic breath centered midline. It is the central axis from head to tailbone and is the ultimate integrator of our foundations. This final week ties it all together, emphasizing core stability and spinal health for overall alignment. 

As we gallantly embark on our 2026 together, reflect on how these foundations interconnect to support your journey, with strong feet that are grounded, tactile hands that are connected, and a balanced midline that holds us in alignment. 
Enjoy building the foundation for 2026!

Simon’s RECAP AND TIPS

THE ART OF MEETING THE EARTH

It’s easy to think of foundation as static: feet down, hands down, hold steady. But true foundation, like true stability in yoga and life, is not stillness, it’s a living dialogue between the body and gravity, its alive. It breathes, shifts, and adapts. Whether it’s your big toe and pinky toe mounds pressing in to you mats, or your hands gripping in to your mat in a beautiful side plank, the rise and fall of your ujjayi breath in a challenging pose, or the invisible line that runs through your center that pull inward in a pose like Warrior 3…. each moment asks your foundation to respond. 

Foundation is not what keeps you still. It’s what allows you to move well.

When foundation is alive, transitions feel fluid, balances feel intelligent, and effort feels purposeful instead of panicked. When it’s missing, the body compensates upstream: gripping in the neck, strain in the low back, wobble in the hips, breath that feels shallow or forced.

This month is about refining how you meet the earth and your mat, and how the earth and your mat meets you back.

Chromatic Blogs & Through-Lines