Spinal Freedom in Revolved Low Lunge 5-Part Twist TechniqueanjaneyasanaREVOLVED LOW LUNGE TECHNIQUE You’re going to multiply the benefits of twisting postures with this 5-part twist technique. There are already benefits you may knowingly and/or unknowingly receive...
It’s not unusual to have a healthy amount of fear and hesitation when it comes to finding balance in crow pose. Will I fall? Am I strong enough? Will I hurt myself? One of the most amazing things about an asana practice however, is how much we learn so much about our bodies. We learn through exploration. When you have a teacher like Matt, he not only provides inspiration for you to explore, but through his extensive knowledge of the body, he offers a myriad of specific actions for you to experiment with that allow you to move towards a desired result. In today’s video, Matt demonstrates the dual action for you to take for improved shoulder stability in crow pose. The use of yoga blocks in this variation of crow pose serves as an excellent support to take your shoulder stability to new heights.
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HYPERMOBILE VS. HYPOMOBILE
Whether you are hypermobile or hypomobile, working on stability in your yoga practice is a must. What’s the difference between the two? “Joint hypermobility (JH) is a clinical condition in which the joints move beyond the expected physiological range of motion.” When this is the case, understanding your body and knowing your individual “end range” can be helpful in knowing when to pull back in order to minimize instability and possible injury. Hypomobility means that there is a decrease and a more significant limitation in range of motion that is actually possible within a specific joint. When it comes to the shoulders, both states are common and both have the potential to result in pain. It may seem counterintuitive to work on stability when hypomobile, because you may associate the toughness or rigidity with stability. Stability is just part of the equation when developing healthy muscle tissue, but it is an important part of the equation.
Atici A, Aktas I, Akpinar P, Ozkan FU. The relationship between joint hypermobility and subacromial impingement syndrome and adhesive capsulitis of the shoulder. North Clin Istanb. 2018 Sep;5(3):232-237. doi: 10.14744/nci.2017.35119. PMID: 30688930; PMCID: PMC6323568.
WATCH THE VIDEO: CROW POSE ON BLOCKS
An essential part of shoulder stability happens when the muscles around the glenohumeral joint (rotator cuff muscles) have the ability to contract and help the head of the humerus to stay central and secure in the joint. These muscles having the ability to contract means that they actually have less rigidity. It means that there is a suppleness to the tissues which allows them to expand, contract, move, and glide as they should. An arm balance like crow pose requires a sizable amount of shoulder stability.
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2 MAIN ACTIONS
The 2 main actions Matt demonstrates in the video for shoulder stability in crow pose are protraction and external rotation. He explains that in scapular protraction, the tendency will be to internally rotate the humerus (upper arm bone), but if you can externally rotate the arm bones while in protraction, this will create a vast amount of shoulder stability in your arm balances. There’s actually a counteraction taking place. The goal is to apply these two actions simultaneously. Matt teaches us that internal rotation is fine, it’s actually something we want, but in the context of this arm balance, if you counteract the protraction with external rotation there will be a tremendous amount of muscle activation that surrounds the joints. This in turn, translates into better stability and better balance.
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Crow Pose On Blocks Take Your Shoulder Stability To New HeightsSTABILITYCROW POSE It’s not unusual to have a healthy amount of fear and hesitation when it comes to finding balance in crow pose. Will I fall? Am I strong enough? Will I hurt myself? One of the most...
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