DOWNWARD DOG SHOULDER ALIGNMENT How Yoga Props Enhance Your Downward DogADHO MUKHAALIGNMENT QUESTIONS IN DOWNWARD FACING DOGHow many times have you done Downward Facing Dog in your yoga practice? I can’t answer that either. It’s a posture that shows up in a yoga...
ALIGNMENT QUESTIONS IN DOWNWARD FACING DOG
How many times have you done Downward Facing Dog in your yoga practice? I can’t answer that either. It’s a posture that shows up in a yoga class quite often. It just becomes part of the foundation of a physical practice after a while. When you started your practice, you may have been told that it’s a resting posture but, it doesn’t always feel like that does it? It takes some time for it to feel “right” or even “comfortable”. You’ve most likely navigated through things like:
Should my heels touch the mat?
How far apart should my hands be from one another?
What about the direction of my hands?
How far apart should my hands be from my feet?
Should my wrists feel this way?
Is it ok to bend my knees?
This list goes on.
Over time, you start to develop a deeper understanding of the pose and begin to develop and integrate patterns in your body that feel “right”.
As you continue to learn and grow in your practice you may also get to a point where you begin to wonder if these patterns are actually serving you. This wondering may come from pain and/or injuries that may arise. It may also simply arise from exposure to different practices and/or teachers. What often happens is once you get comfortable with “the way you’ve always done it” it may be challenging to consider a different way and/or adding on some new actions to actually improve not only the posture, but also to improve the health of your joint placement/alignment in the posture.
It is important however, to be open to the process of “unlearning” and the process of developing new patterns. The perspective that is important to take when you encounter times like this in your yoga practice, is to understand that it is all a part of growth and your specific journey to learn more about your own body. It’s actually an opportunity. Approaching your practice with an openness to opportunity, often leads to the unraveling and access to new breakthroughs in your practice.
- Increase strength and flexibility
- Decrease risk of injury
- Release shoulder tension
- Learn anatomy and biomechanics
- Access a wider range of postures
- Stabilize the rotator cuff muscles
- Learn binds, heart openers, and arm balances
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WHAT IS SHOULDER IMPINGEMENT?
“Shoulder impingement is a common condition believed to contribute to the development or progression of rotator cuff disease”
Ludewig, Paula M, and Jonathan P Braman. “Shoulder impingement: biomechanical considerations in rehabilitation.” Manual therapy vol. 16,1 (2011): 33-9. doi:10.1016/j.math.2010.08.004
Shoulder impingement and/or a pinching sensation in the shoulders is a common complaint when it comes to the execution of Downward Facing Dog. You might feel this in early attempts of the posture, or after repeating patterns like drawing your shoulders away from your ears which may cause pain or irritation in the posture.
In the video, Matt explains it quite nicely by saying that when you draw the scapula (shoulder blades) away from your ears, the upper arm bone (humerus) collides into the acromion process. This action and collision is what creates the impingement or “pinching”. This pinching can create pain, discomfort or may even lead to injury. How do you know this is happening from a visual standpoint? Matt explains that you can see what looks like a “dimple” in the shoulder when the humerus is pulling down away from your ears. For further information for proper alignment in Downward Dog, you can also check out Matt’s blog 3 STEPS TO AVOID SHOULDER IMPINGEMENT IN DOWNWARD FACING DOG.
WATCH THE VIDEO: DOWNWARD DOG SHOULDER ALIGNMENT
CHOOSE YOUR PATH
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