Today, let’s dive into the shoulders—the most mobile and complex joints in our bodies. The shoulder is a ball-and-socket joint where the rounded head of the humerus meets the shallow socket of the scapula. This joint’s remarkable range of motion includes flexion, extension, abduction, adduction, internal and external rotation, and even circumduction. If you’re unfamiliar with these terms, I highly recommend the book Yoga Anatomy by Leslie Kaminoff for a deeper understanding. While this mobility is incredible, it also makes the shoulder joint vulnerable to strain and injury.
One common issue I often observe in yoga classes is poor shoulder positioning in Chaturanga Dandasana. This foundational pose appears in many practices, yet it’s a frequent culprit for shoulder misalignment and discomfort. A common mistake occurs when lowering into the pose: the shoulders internally rotate, the front of the shoulder collapses downward toward the floor, and the shoulders scrunch up toward the ears. This compromises alignment and puts unnecessary strain on the joint.
To protect your shoulders and refine your Chaturanga, try these cues:
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In Plank Pose (on or off knees): Use your scapula to gently draw the shoulders away from the ears.
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Push the ground away: Slightly round your upper back to prevent the shoulder joint from collapsing into its socket.
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As you lower down: Engage your chest muscles and keep your elbows hugging in toward your ribs. If needed, start with your knees on the floor to reduce the load on your shoulders and prioritize proper technique.
These adjustments require patience and awareness, but they can transform Chaturanga into a pose that builds strength and stability without risking your shoulders.
When the shoulders are in external rotation above the head, such as in Tadasana, it’s often cued to draw the shoulders away from the ears. However, in my opinion, it’s better to allow the shoulders to naturally rise as the scapula lifts. Forcing them down can disrupt the natural movement of the joint. Instead, focus on positive movement patterns and building strength through your asana practice before prioritizing flexibility in the shoulder joint.
Incorporating regular shoulder health drills into your practice or post-workout routine is highly beneficial. One of my favorites involves using a strap or resistance band. Here’s how:
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Hold the strap or band with your arms extended in front of you.
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Circle your arms forward and back, lifting the shoulders toward the ears while keeping the “eyes” of the armpits facing forward for as long as possible.
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Avoid letting the ribs flare out or collapse during the movement. This isolates the motion to the shoulders, providing an effective stretch and strengthening exercise.
Strengthening the posterior chain of the body can also significantly benefit shoulder health in your yoga asana practice and overall movement. The posterior chain includes muscles like the rhomboids, trapezius, rear deltoids, lats, and the muscles along the spine. These muscles play a crucial role in stabilizing the shoulder blades, maintaining proper posture, and counterbalancing the forward-pulling forces of the chest and shoulders. Another reason to focus on refining your Chaturanga technique and strengthening the posterior chain is the overemphasis on pushing movements in yoga, which can lead to imbalances where the anterior muscles dominate. Strengthening the posterior chain restores balance and reduces injury risk.
By incorporating these practices and cultivating awareness, you can enhance shoulder stability, build strength, and support long-term shoulder health. As always thank you for reading, don't forget to share your favorite asanas, drills, stretches and strengthening exercises with us!