Shoulder Love: Taking Care of Your Upper Body in Ashtanga Yoga

Hey there, Ashtangis! Are you ready to dive into the world of shoulders, upper back, and neck care in your practice? In this blog post, we’ll explore the factors that can increase the likelihood of poor form in repetitive vinyasa, which can put your shoulders at risk. But don’t worry, we’ll also share some practices to help release tension and ways to increase your awareness for better upper body care.

Let’s start with the factors that can lead to poor form in repetitive vinyasa. First, new students are more susceptible to misalignment because they are still learning the poses and may not have developed the necessary strength and awareness. So if you’re new to the Ashtanga practice, take it slow and be mindful of your alignment.

Next, let’s talk about those with rounding in the upper back. Now, we all know that the infamous “hunchback” can be a result of spending too much time sitting at a desk or hunching over our phones (guilty as charged!). Unfortunately, this rounding can make us more vulnerable to shoulder injuries in weight-bearing poses like Plank, Chaturanga, Downward Facing Dog, and arm balances. So, if you find yourself slouching during your practice, pay extra attention to your form and engage those upper back muscles.

Now, what about those occasional shoulder or neck pains? We’ve all experienced those little twinges from time to time. It’s important to listen to your body and not push through the pain. If you’re feeling any discomfort in your shoulders or neck, modify the poses or take a break. Remember, yoga is about finding balance and respecting your body’s limitations.

Alright, now let’s move on to some practices that can help release tension and increase awareness. One great way to release tension in the upper back, shoulders, and neck is through gentle stretches. Take a few moments before or after your practice to stretch these areas. You can try shoulder and upper back stretches, neck stretches, and chest stretches. These stretches will not only help release tension but also improve your overall posture.

Additionally, incorporating serratus anterior-focused exercises can be beneficial. This muscle, located on the sides of your ribcage, helps stabilize your shoulder blades. Exercises like Dandasana (Staff Pose), Utpluti Dandasana (Floating Stick Pose), and “Scapular Push-Ups” can strengthen the serratus anterior and promote better shoulder alignment.

Lastly, let’s talk about the importance of maintaining awareness throughout your practice. Be mindful of your alignment in weight-bearing poses, especially in repetitive vinyasa. Focus on engaging the right muscles, like the rotator cuff, and avoid sinking into your shoulders. If you’re not sure about your form, don’t hesitate to ask your teacher for assistance or guidance.

So, my fellow Ashtangis, let’s take care of our shoulders, upper back, and neck. Remember to listen to your body, be mindful of your form, and incorporate practices that help release tension and increase awareness. With these tips, you’ll be able to enjoy a safe and sustainable practice. Happy practicing!