Tag Archives: sun salutations

Practicing Safer Salutations, Part I: Reaching Arms Overhead

24 Jun

Every morning, millions of North Americans step onto their yoga mats to salute the sun. The sun salutation, in all of its many forms, is a gorgeous moving ritual that effectively warms the body, lubricates and strengthens the joints, lengthens muscles, and fills the body with breath. Yet, despite its many benefits, most if not all sun salutation sequences are fraught with potential pitfalls for both new and experienced yogis alike.

The issues stem from the simple fact that sun salutations are done relatively fast and frequently. The impeccable alignment of breath and movement during each sun salutation (known as vinyasa in yoga circles) means we rarely linger in its individual poses. We inhale, sweep arms overhead; exhale, swan dive over to fold; inhale, come to flat back; and so on—and that doesn’t leave a whole lot of time for detailed alignment instructions or careful proprioception. Add to this the fact that the same sequence is repeated over and over again and you have the perfect conditions for practicing on autopilot. In fact, experienced practitioners may be even more prone to chronic injury from habitual movements and deeply entrenched body blind spots.

Although the first movement of most sun salutation sequences—the reach of arms overhead to a pose called urdhva hastasana—may seem simple enough, it can spell trouble for your shoulders if done without awareness. Called yogi’s shoulder, painful arc syndrome, impingement syndrome, or just a rotator cuff injury, the symptoms can include shoulder aches, pain when raising the arm out to the side or in front of the body, discomfort when lying on the affected shoulder and a sharp pain when reaching into your back pocket.

The four rotator cuff muscles work to support the shoulder joint by stabilizing the head of the upper arm bone in the shoulder socket as the arm moves through space. The position of one of these muscles, the supraspinatus, and its tendon is particularly important because it is sandwiched between two bones (the edge of the scapula and the head of the upper arm bone) and is quite easily pinched when the arm is lifted a certain way. Do this enough and the tendon becomes irritated, inflamed and possibly even frayed or torn.

The good news is this can all be avoided by simply: (a) pulling down the upper arm bones down to sit more squarely in their sockets; and (b) rotating them externally before sweeping the arms overhead. The palms will turn gracefully skyward as you lead the way upwards with your pinky fingers.

Note that external rotation of the upper arm bones looks different when the arms are down by your sides and when your arms are reaching overhead. To train external rotation with arms down, try Pin the Arms on the Yogi. To train external rotation with the arms overhead, try Holy Cow at Trough. By strengthening your rotator cuff muscles, these Yoga Tune Up® exercises will protect your shoulders and bring longevity to your practice.

This article originally appeared on the Yoga Tune-Up Blog.

Springing Forward

27 Mar

The frogs have recently returned to the big pond out back and they’ve got me thinking about the intricacies of hopping forward from downward facing dog to a flat-backed stance at the top of the mat. It’s an action we undertake over and over again during our sun salutations when practicing vinyasa styles of yoga, like Ashtanga, Jivamukti, and Power Flow, but many of us are half-hearted hoppers at best.

I’m charmed by the fact that frogs seem to leap without any of the doubt or hesitation that often plagues us on and off the mat. They don’t play small, no siree Bob; they use what their mamas gave them to propel themselves from one place to another, confident that they’ll figure out how to catch themselves when necessary.

Here are some practice tips compliments of our froggy friends:

  1. transform your downward facing dog into a downward facing frog by lifting high onto the tippy toes, bending the knees, bringing them down close to the ground, and sitting the hips way back towards the heels. The arms are straight and the gaze is lifted.
  2. Now imagine a large, cheerful frog sitting on the mat below your belly button. Your job is to hop your feet over him or her on the way up to the top of your mat. Think ahimsa, non-harming and make your jump a labour of love. This is a surefire way to overcome fear, uncertainty and doubt. Then, make your green friend proud by hopping your feet up, up and over.
  3. As you approach the top of the mat, be prepared to catch yourself with your hands. Push the ground away as you land to make your arrival extra buoyant and soften your knees a little upon touch-down to keep things springy.

Chances are you’ll surprise yourself with your own strength and come further forward than you’re used to coming, so please move any obstacles out of the way and don’t jump directly into a wall. It won’t be long before you learn how to control and refine those mad hopping skills.