Yoga & Your Shoulders

This post is going to be very picture heavy!

Check out the quick 2-3 minute video tutorial here: Yoga chatarunga

 

 

We should be able to draw straight lines and angles of alignment. In the examples above, my right shoulder is dropping lower than the left. And BOTH shoulders are lower then my elbow, which puts stress on the anterior parts of the joints as well as the tendons of the shoulders.

Better.

and….straighter!

 

 

Yoga is a great body weight exercise except when doing it with improper form that wears down your joints over time.

From the side view photos above we see faulty alignment that, if you didn’t know better, you’d think was someone just being super flexible.

We see this done ALL THE TIME in yoga class. Once again, far too much stress is being placed on the shoulders and spine.

When you are in a class that utilizes bench press movement, you will hear the cue not to let your shoulders drop lower than the bench. The reasoning being too much stress is placed on the shoulders and soft tissues.

The difference is, you’re doing a bench press movement, most likely on your lying back. Maybe seated. You’re not doing it face down with your body weight (which is considerably more than the weights you are using for 99% of the people).

The addition of body weight in a compromised position on the small tendons and ligaments is what makes this potentially dangerous.

 

 

 

Bonus pics!

In this next pose, I’m demonstrating “Up Dog” or Urdhva Mukha Svasana.

Most people collapse into their rounded shoulders, lock out their elbows and “hang” on their arms, in a sense.

If you’re not sure, ask me and I can point to any of a number of advertising campaigns from major companies that shows awful form. Unfortunately.

Remember to engage the core, the quadriceps and the triceps – as shown by the arrows above. Roll your shoulders back and down. Press the tops of the feet down and lift the legs so they are suspended from the floor.

 

Next, let’s facilitate good form using a yoga block:

 

 

The block placed lengthwise under your upper chest prevents you from collapsing to the floor.

Stop your body’s descent prior to touching the block.

To paraphrase Maya Angelou, once you know better, you DO better.

So now go out and do better.

 

Reach out to me if you need assistance with any aspect of your health quest ESPECIALLY if it’s musculoskeletal-related! I gotchu!

—

Any Questions??