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As a Physiotherapist one of the most common yoga injuries I see is anterior shoulder pain that has been caused by practicing Chaturanga Dandasana. People generally describe their pain as an ache that has been niggling for a while and just never seems to get better. They can still practice most postures, but the worst pain is when they are in Chaturanga and they often modify their practice to avoid this asana.

Once we start to really explore into their Chaturanga technique the reason for their pain generally becomes clear. The force this posture is putting their body through is not being matched by an equal activation of their muscles. This imbalance causes the load to be taken up by tendons and joints which have now become overloaded and painful.

So, I wanted to share some of my Chaturanga tips on how you can increase your strength, reduce the chance of injury and, if you are teaching, how you can help correct your students. The first thing is to get out your phone and take a video of your, or your student’s, Chaturanga from side on to see the alignment. This can be surprising or even confronting as often what we think we look like can be a little off the mark, but it gives a huge insight into what needs to be worked on. The next thing is start to move the posture closer to these four alignment goals:

Alignment Goals

1. Shoulders not dipping lower than your elbows
   (This will reduce the compressive load on the tendons at the front of your shoulder)
2. Elbows not bent more than 90 degrees
   (This will reduce the load on the triceps tendons in your elbow)
3. Elbow slightly behind your wrist
   (This will reduce compression of your wrist joints)
4. Hips not lower than your shoulders
   (This will reduce the compression of the joints in your lower back)

The next question is how to achieve this alignment? My mantra to help reduce shoulder pain in Chaturanga is to increase the activation of the surrounding shoulder muscles. So, here are four of my favourite muscle activation cues to help with each of the above alignment goals.

Muscle Activation Cues

1. Activate your hands on the mat as if you are opening two jam jars
   (This activates the external rotator muscles in your shoulders keeping your elbows by your side and broadening your chest)
2. Press the floor away, imagine you are doing a push up
   (This activates your triceps muscles and stabilises your elbow)
3. Draw your hands back towards your toes as if you are squeezing the mat together
   (This will activate your latissimus dorsi muscle to stabilise the front of your shoulder)
4. Lift your pubic bone closer to your sternum and feel your stomach muscles contract
   (This activates your rectus abdominus muscle strengthening the front of your torso)

All of these cues increase muscular activation, which is great for reducing pain, but they will make the posture feel much more challenging. For this reason, I suggest teachers offer one cue each time students are in the pose. As the pose is usually repeated several times during a class, teachers should be able to cover all the cues in one session.

You can also consider going back to the video you took and seeing which area of alignment needs the most refinement and start there. Then slowly work your way through the others.

Another good tip is to try the muscle activation cue while in (high plank) before moving into Chaturanga. This is easier to hold and implement the cues so giving the muscles a heads up as to what you are about to ask them to do once you get into Chaturanga.

Just like all new things start slowly with these changes. If you’re teaching don’t expect your students to incorporate all the refinements in one go. Add in one new thing at a time and as the body gradually adapts then add in another. Fatigue is a sign that you are on the right track! Keep up the practice and you will see positive results.

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Technique: Primary Instructions

• Take two or three blankets neatly folded to stack-size, and place one on top of each other about one hand distance from wall. The folded edge is out away from wall, blankets stacked by about 1 cm each towards wall
• Run fingers along edge of blanket to ensure it is well-folded
• Sit on left side of mat with right hip to wall
• Place a strap around the arms, slightly above the elbows
• Pivot around and lie down along mat with legs raised up the wall; buttocks resting on floor, ideally touching wall
• Check distance of shoulders from edge of blanket is 4-5 cm
• Keep knees together, feet together. Heels stay in position on the wall as you pivot on heels and take toes to wall, bending knees and working hips towards the centre of the room
• Quickly place palms onto back with fingers pointing towards buttocks. Work elbows in towards being shoulder-width apart
• Neck and face relaxed, breath calm. Don’t turn the head

Option 1

• Straighten legs and keep heels touching the wall

Option 2

• Straighten one leg at a time, keeping the thighs and hips the same distance from the wall

To release:

• Place feet to wall
• Remove strap
• Remove hands, roll down and hug knees to chest

Common Misalignments

• Blankets incorrect distance from wall, facing wrong direction or badly folded
• Head incorrectly aligned with blankets, eg head on blanket
• Tension and/or pressure in face, throat or breath
• Spine rounded and/or chest collapsed
• Elbows splaying out
• In Option 2, feet further from the wall than the hips

Safety

• Release if any strain is felt in the neck and/or face. The breath should be relaxed and smooth while in the posture
• Do not turn the head when in the posture, always keep eyes looking upward
• Use 2-3 blankets to support the neck
• The neck should never experience more than a gentle stretch

Contraindications and Cautions

• Untreated high blood pressure
• Menstruation
• Neck injury
• Acute kyphosis: practice an alternative such as Setu Bandha Sarvangasana
• Pregnancy: avoid unless student is quite experienced
• Salamba Sarvangasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced instructor
• For safety, this pose should be first demonstrated to beginners

Benefits

• Stimulates the thyroid and parathyroid glands in the neck, which help to regulate the hormones in the body
• Reverses effects of gravity and rests the heart
• Increases vitality
• A deep neck release
• Cooling and calming pose
• Opens the chest, increases thoracic girdle strength and improves breathing

The post Salamba Sarvangasana (Shoulder Stand) appeared first on Byron Yoga.

Technique: Primary Instructions

• Take two or three blankets neatly folded to stack-size, and place one on top of each other about one hand distance from wall. The folded edge is out away from wall, blankets stacked by about 1 cm each towards wall
• Run fingers along edge of blanket to ensure it is well-folded
• Sit on left side of mat with right hip to wall
• Pivot around and lie down along mat with legs raised up the wall; buttocks resting on floor, ideally touching wall
• Check distance of shoulders from edge of blanket is four to five cm
• Keep knees together, feet together. Heels stay in position on the wall as you pivot on heels and take toes to wall, bending knees and working hips towards the centre of the room
• Quickly place palms onto back with fingers pointing towards buttocks
• Work elbows in towards being shoulder-width apart
• Neck and face relaxed, breath calm. Don’t turn the head.

To release:

• Remove hands, roll down and hug knees to chest

Note:

• The feet are on the wall at knee-height, shins parallel to floor
• Ideally feet and knees together, excepting sacroiliac concerns, then feet and knees are hip-width apart
• For tight neck/shoulders have the hips lower, creating less angle on neck. As student becomes more supple, bring hips away from wall towards middle of room encouraging a straight line of knees, hips and shoulders

Common Misalignments

• Blankets incorrect distance from wall, facing wrong direction or badly folded
• Head incorrectly aligned with blankets, eg head on blanket
• Tension and/or pressure in face, throat or breath
• Spine rounded and/or chest collapsed
• Elbows splaying out

Safety

• Release if any strain is felt in the neck and/or face. The breath should be relaxed and smooth while in the posture
• Do not turn the head when in the posture, always keep eyes looking upward
• Use two to three blankets to support the neck
• The neck should never experience more than a gentle stretch

Contraindications and Cautions

• Untreated high blood pressure
• Menstruation
• Neck injury
• Acute kyphosis: practice an alternative such as Setu Bandha Sarvangasana
• Pregnancy: avoid unless student is quite experienced
• Salamba Sarvangasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced instructor
• For safety, this pose should be first demonstrated to beginners

Benefits

• Stimulates the thyroid and parathyroid glands in the neck, which help to regulate the hormones in the body
• Reverses effects of gravity and rests the heart
• Increases vitality
• A deep neck release
• Cooling and calming pose
• Opens the chest, increases thoracic girdle strength and improves breathing

The post Salamba Sarvangasana (Supported Shoulder Stand) appeared first on Byron Yoga.

• Begin in Parsvakonasana (right leg in front), with your right arm inside your right leg. Reach your left arm straight up
• Internally rotate your right arm and wrap it inside and around your right leg, taking the back of your right hand towards your right kidney
• Internally rotate your left arm and wrap it behind your back, catching hold of your fingers or even taking hold of your left wrist with your right hand
• Look down towards front foot for balance, keep chest open. Inhale to prepare, exhale step your left foot to the front of the mat, hip width distance from your right foot
• Shift your weight into your left leg and lift to your right big toe tip
• Inhale, look forward, establishing a Drishti. Exhale, slowly stand up, lifting your right leg with you
• On your next inhalation, lift your chest and reach up through the crown of the head
• Exhale, extend your right leg, pressing out through the ball or heel of the right foot

To release:
Option 1:

• Bend your right knee, then bend the left knee, lower your torso forward as you lower your right foot to the floor. Unwind your arms and rest in Uttanasana

Option 2:

• Bend your right knee, then bend the left knee, lower your torso forward, place right foot front and left foot back for Virabhadrasana II

Secondary Cues

• Firmly root down through your standing leg as you reach up through the crown of your head
• Reach into the ball of your right foot and draw your toes back
• Roll your right shoulder back and down, taking your shoulder blade towards the midline. Press your right upper arm into your thigh to support this action
• Work to lower the right hip, bringing your hips towards parallel to the floor

Common Misalignments

• Rounding the upper back
• Hyperextension of the neck
• Bending standing leg
• Hip of raised leg elevated

Preparation Postures

• Baddha Parsvakonasana
• Vrksasana
• Baddha Trikonasana
• Utthita Hasta Padangusthasana

Contraindications and Cautions

• SIJ injury or instability
• Shoulder injury
• Hamstring injury
• Sore lower back
• Ankle injury

Benefits

• Stretches the front of the shoulders
• Stretches the hamstrings
• Opens the hips
• Improves balance
• Strengthens the legs

The post Svarga Dvijasana (Bird of Paradise Pose) appeared first on Byron Yoga.

The savasana blanket cradle provides a nurturing, supportive embrace for the head which allows the whole skull and neck to completely relax. It also helps contain energy in the body by keeping the chin slightly tucked, and stimulates the vagus nerve at the back of the head (occiput) activating the parasympathetic nervous system.

Caitlin Harris who is one of our lead restorative teacher trainers learnt this savasana blanket cradle technique at a workshop with Lizzie Lasater (the daughter of Judith Hanson Lasater – the queen of Restorative Yoga!). She teaches it on the Restorative Course and it is also a firm favourite with many our retreat guests.

Technique:

• Fold 1 blanket to half stack size, with the top layer stepped 5cm from the bottom layer (ensure the open edges are on top).
• Place the folded blanket at the top of the mat, with the open edges facing towards the mat, and the neat folded edge facing away from the mat.
• Lie down on the mat, and bring the bottom edge of the blanket under the shoulders.
• Lift the head, pull the top layer of the blanket towards the head and curl it up to create a roll that fits in the curve of the cervical spine. Bring the head back down on to the blanket.
• Roll the side edges of the top layer of blanket under, tuck them underneath the head. Repeat with the bottom layer, tucking it in tightly to create a gentle compression in the back and sides of the head.
• The neck is supported by the blanket roll, the sides of the head are supported by the blanket, and the chin is slightly tucked towards the chest.
• Option to put an eye pillow over the eyes.
• Stay here for 20 minutes – enjoy!

The post Restorative Savasana appeared first on Byron Yoga.

Methodology:

• Start in Malasana, squatting with your feet about shoulder width apart, knees wide and heels down on the mat if possible.
• Separate your knees wider than your hips and lean the torso forward.
• Stretch your arms forward, bend the elbows and place the hands on the floor with fingers spread wide and the backs of the upper arms against the shins.
• Learn your torso forward and wiggle your knees up towards your shoulders.
• Bending the elbows out to the side, engage your core and squeeze your inner thighs into the upper arms.
• Lift up onto the balls of your feet, learn forward even more and then take one foot, or both off the floor. Balance the torso and legs on the backs of the upper arms. This might be enough!
• As you progress in lifting both feet then and start to straighten the elbows, draw the inner edge of the feet together and have the knees firm to the outer arms, high up near the armpits.
• Keep the head in a neutral position with your eyes looking at the floor, or if your neck in comfortable, lift the head slightly and look forward.
• The next challenge is to jump back out of Bakasana into Chaturanga Dandasana … and then to float into the pose from down dog.

Contra Indications:

• Not for those who are pregnant, those with carpal tunnel syndrome or wrist / elbow issues.

Benefits:

• Strengthens arms, wrists, shoulders, inner thighs and abdomen. Stretches the upper back and groin. Builds confidence, courage and sense of combating fear.

Teaching tips:

• For students who are afraid of falling on their face, place a bolster on their mat.
• For those struggling to lift even one foot off the mat, place a block under both their feet to they get the feeling of height and they can lift off one foot at a time.
• For advanced students place a block under the feet and once the student is in the balance instruct them to pick up the block with the inner edges of their feet.
• Really encourage students to connect with their core – and to have fun!

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Using props to support the body, this restful pose helps to open the hips, groin, abdomen and heart space, and creates a nurturing cradle like effect for the body. By opening the front of the body, the breath begins to slow down and deepen, helping to activate the parasympathetic nervous system (rest and digest). This pose provides a stretch for the inner thighs and opens the hips, enhancing blood circulation to all of the reproductive organs, which can relieve menstrual cramps, and is a wonderful pose for fertility and pregnancy.

Accessible to most people, this pose is great for anyone who is feeling tired, stressed, and burnt out or if you simply want to relax and let go of the day.

Technique:

Set up two blocks at the top of the mat in a T-Shaped format, with the top block on the medium height and the bottom block on the lowest height. Place a bolster over the blocks and then one blanket over the bolster with about 20cm overhanging the base of the bolster, and another blanket at the top of the bolster for a pillow. Bring another blanket to double stack size and roll along the long edge to create a long roll for the feet. Fold 2 stack size blankets to half stack size length ways, making 2 rectangular blankets for the arms, place them either side of the bolster in line with your arms.

Sit on the blanket at the base of the bolster. Bring the soles of the feet together and place the rolled up blanket over the tops of the feet. Hold on to the ends of the blanket as you recline back and lay on to the bolster, tucking the blanket under your legs to support the knees and the hips. Put your eye pillow on, place your arms on the blankets with the palms facing up and get ready to relax!!

Make any adjustments you need before coming in to stillness. Take a scan through the body, starting at the crown of the head and working your way down to the toes, notice if you are holding on to any tension. Use the exhale to release any tension out into the earth.

Begin to connect with the breath, simply observing the rise and fall of the abdomen. You may notice the breath naturally begin to lengthen and deepen as you activate the parasympathetic nervous system. Hold the pose for at least 5 minutes. Try to stay connected with the breath, expanding and receiving with each inhale, softening and letting go with each exhale, feeling the body relax with each breath.

When you are ready to come out of the pose, bring your hands under your legs and draw the knees together, and slowly roll over to the right side. Take a few steadying breaths, and then press in to the left palm and slowly roll yourself up to sit, bringing the head up last so that you’re not straining through the neck.

Contraindications: This pose is accessible to most people, however if you have sore knees or hips, keep the legs extended. If you have a sore lower back, place another folded blanket at the base of the bolster, or use a second bolster to increase the height.

Benefits: Opens the hips, groin, abdomen, chest and pelvis. Increases circulation and can relieve menstrual cramps. Helps to restore energy, calm the mind and promote sleep.

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Working towards that involves using props such as a block, the wall or having a partner / teacher to assist. Ideally you practice Pincha Mayurasana with an assist rather than a wall, as this will best facilitate your progression towards unassisted free balancing.

Using a wall can encourage the common misalignments of over-arching the lower back and a flaring of the ribs and also it will impede your ability to ‘feel’ the centre of balance. When you hop up to free balance you need the first leg to go past the centre line while you begin to raise the second leg, then you bring both legs together like scissors. A wall would prevent this movement.

Technique: If you choose to use a block place it on its side at the front of your mat, or against the wall if using a wall. Place the palms and forearms on the floor, the block between your thumbs and forefingers. Your forearms should be parallel to each other and shoulder-width apart with palms flat on the floor.

Tuck the toes and lift the hips to straighten the legs so you are in a Dolphin pose (like Downward Facing Dog but on forearms). Bend one knee bringing the foot closer to your hands keeping the other leg straight.

Ensure your shoulders are above your elbows, look down at the floor towards your thumbs, kick off with the bent leg and lift the back leg (the straight one) up so the spine is vertical. If you are being assisted they should help you find your centre of balance as you attempt to hold the pose. If you are using a wall, try and take you feet off the wall and free balance, even for a moment. Leaving your feet on the wall will just encourage you to be in a banana shape!

Ensure your elbows do not splay out, that your shoulder blades are engaged and keep them firm into your back. You need to keep a strong core so you don’t collapse through the lower back and maintain a steady gaze towards the floor.

To release, take one foot down at a time on the exhalation. Rest in Balasana, Child’s pose.

Contra Indications and Cautions: This pose should not be attempted if you have a back, shoulder or neck injury or high blood pressure. As with any inversion, it is not advised if you are menstruating or during pregnancy unless you are an experienced practitioner.

Benefits: Pincha Mayurasana is an excellent way to strengthen the shoulders, arms and back. It stretches the neck, chest, shoulders and abdomen while also improving your sense of balance. On a deeper level the pose calms the brain and can help relieve stress and mild depression. There is a wonderful sense of accomplishment in achieving this pose, in free balancing and in successfully mastering the entry unassisted.

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