Downward Facing Dog Shoulder Rotation

The yoga downward facing dog position places us on all fours placing abnormal stress on the tendons of the rotator cuff as the shoulder joints are placed in an extreme flexed position take a look at the pose. Downward Facing Dog - Arm Rotation.

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The Inner Spiral of the wrist vs the Outer Spiral of the Shoulder When students first begin to practice Downward Facing Dog one of two common misalignments typically occurs in the upper body.

Downward Facing Dog Shoulder Rotation. Keeping your feet hip distance slowly back away from the wall using the same principles of alignment as above but slowly moving into an open chest and shoulder girdle. If youre externally rotating your arm it means youre rotating it away from your midline. Move into downward facing dog and put.

As promised this month we begin our excursion into the wild and wonderful land of Adho Mukha Svanasana or Downward Facing Dog. Combine this with pronating the forearms and spreading the weight evenly across the palms of the hands. This is the wrist and elbow action of Downward Facing Dog.

Warm up first a bit. This is particularly helpful if the back of your thighs hamstrings are tight your back is rounded in the position andor you have low back pain. Many people I teach find greater ease in their shoulders when I invite them to bring their arms up w palms facing the floor until shoulder height and then rotate them externally w palms facing as the arms come overhead.

Actually the scapula is already upwardly rotated if the person is in down dog. Therefore with an intention to lessen or prevent shoulder pain our yoga community has learned to emphasize the anatomical action of external rotation in not only downward facing dog but also in all other asanas that involve shoulder flexion such as urdhva hastasana arms overhead virabhadrasana I warrior I and adho mukha vrksasana handstand. Stand in front of the wall with your hands on the wall shoulder width slightly below shoulder height.

However in Downward Facing Dog its quite common for people to roll the shoulders and upper arms inwards. Downward Dog on the Chair. Move into downward facing dog and put a slight bend in your elbow to help us feel this again.

Then press forward into the hands as if you were trying to raise them overhead. I use three steps for the shoulders. Elbows pressing into floor to feel serratus contract.

Try bending your knees. The posterior deltoids contribute to this action. Modified Downward Facing dog at the wall.

Your midline is literally the middle line that separates your body from left and right. Downward dog is often the culprit- the weight of the body on the shoulders requires that we put effort into the posture to push the ground away however with cues like relax your shoulders and soften we often release the appropriate muscular action required to maintain space resulting in shoulder impingement. Externally rotate the shoulders in Downward-Facing Dog Pose by engaging the infraspinatus and teres minor muscles.

Feel free to bend your knees. Here I am in Downward-Facing Dog. If the downward facing dog pose is new to us or if we have tight shoulders then we may notice that they tend towards internal rotation with the elbows sticking out to the sides and maybe even bent.

The separate parts are the scapula shoulder joint elbow wrist and hand. Give Downward Facing Dog a try with the traditional pull your shoulder blades towards your hips and then play and work with upward rotation I try to imagine my shoulder blades spinning apart like wings opening up while also lightly hollowing out my under arms. This can scrunch up the shoulders and neck creating tension and making the pose much harder to hold.

Give the shoulders a break in between weight bearing positions Limit the number of Chaturangas and Downward-Facing Dogs Increase the challenge for the shoulders and wrists gradually over time not in the space of one practice Be consistent about offering less challenging variations of the poses. These are the parts that typically get involved when a teacher says externally rotate your arms. Ways to Adapt Downward-Facing Dog 1.

Bent Knee Downward Dog. All you need to do is to place the hands on the floor and lift the knees and hips and your Downward Dog is complete. After you bend your elbows slightly imagine you are sending them down toward the floor as well as toward one another in front of your face.

That we cue and see is actually mixed together with a combination of protraction around the front and an upward rotation of the scapula. Try holding onto the seat or back of a chair. In such cases maintaining some external rotation will keep the teres minor and infraspinatus contracting and we will probably notice more space opening up in the region of our collar bones.

Then take Downward Dog pose. The upper arms medially rotate at the shoulder joints causing a downward facing bulldog shape in the upper body Figure A andor the inner heels of the hands thumb side come up off the floor. The rotation of the pelvis.

However it is common in yoga to be asked to externally rotate the shoulders in Down Dog. There are two opposite actions that need to happen in the arms in order to make it both comfortable and stable. The shoulder blades are drawing up the back and the tops of the shoulders are.

A ubiquitous posture that is called out by hundreds of thousands of yoga teachers every day.

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Om Yoga Magazine November 2016