Numbness/tingling in arms during sleep: Could it be linked to jump through/back?

This is Ashtanga Yoga Tech Support. Real questions from the yoga community, answered.

The Question

For the past few months, I’ve been experiencing numbness/tingling in my arms while sleeping, even though I haven’t changed my sleeping position. I suspect it’s related to jump through and jump back transitions. I’m also worried about potential long-term nerve compression or joint wear if I keep practicing the same way. Has anyone else experienced this? Looking for advice on modifications, strengthening exercises, or resources to better understand the mechanics behind this. Thanks!" …

— via r/ashtanga

Our Response

Yeah. This happens.

First: go see a doctor. Nerve stuff isn't a yoga problem to solve. Rule out anything serious.

That said — if you're collapsing into your shoulders during jump backs, you're probably compressing the brachial plexus. That's the nerve bundle under your collarbone. It doesn't like being crushed eight hundred times a week.

The fix is scapular strength. You need to protract. Push the floor away. Shoulder blades wide. Not sinking between them like a coat on a hanger.

Try this: plank position. Push so hard through your hands that your upper back rounds slightly. Feel that? That's serratus anterior. That's what protects your nerves.

Now do your jump back from there. Active shoulders the whole time.

We've got a study guide on arm balances and transitions that breaks down the shoulder mechanics. Check that out.

But seriously — doctor first. Then fix your scapulae.

[END – 1:30]