Yoga for shoulders

Working with the shoulders is important because we hold a lot of tension in our shoulders. We may also experience pain in the shoulders and down the fronts of the arms due to improperly engaging the shoulder and surrounding muscles in postures such as chaturanga dandasana.

In yoga class we are often given the queue for dandasana (mountain pose) to lift the shoulders, roll them onto the back and keep them slightly back and slightly down. For chaturanga dandasana different instructions are needed to provide more support to the shoulders and the body using the arms and hands.

Repetitive action in other physical activities can cause or add to muscle soreness in the shoulders or along the fronts of the arms. If we add improper shoulder alignment during our yoga practice we may compound the problem. Rotator cuff injuries, upper back soreness and tightness of the shoulders all may benefit from engaging the shoulders using the correct technique.

In this article, “How to Avoid Shoulder Injuries in Chaturanga and Plank” by Doug Keller on the Yoga International website, the author explains how we often draw the shoulders forward too much and strain the pectoral muscles in chaturanga. A few well-illustrated exercises are provided that guide the yoga practitioner to activate the muscles around the shoulders and upper body.

Chaturanga Dandasana image from the article by Yoga International, How to Avoid Shoulder Injuries in Chaturanga and Plank
Chaturanga Dandasana image from the article by Yoga International, How to Avoid Shoulder Injuries in Chaturanga and Plank

Many yoga teachers who work with correct asana form will often remind us that we tend to bring our bad posture habits to our yoga mats. We may suffer pain and sometimes injury by continuing to shift load improperly to muscles and muscle groups. Remember to bring body awareness to your yoga practice, watch for signs of pain and discomfort and learn what adjustments you need to make in your own, individual body. Your physique is unique! And your spine is divine. Namaste!