3 Key Postures Series: Safegaurd Your Shoulders
These three yoga postures will ensure your shoulders are healthy enough to throw that no-hitter or game-winning touchdown.
Dolphin Pose:
Dolphin Pose, resembling a downward-facing variation of Plank Pose, is a potent posture for shoulder stability and strength. Unlike Downward Dog, which primarily targets the shoulder flexors and extensors, Dolphin Pose engages the muscles surrounding the shoulder blades more intensely.
The key to Dolphin Pose lies in its emphasis on scapular stabilization. As we lower the forearms to the ground, the serratus anterior and lower trapezius muscles work synergistically to protract and stabilize the shoulder blades. This action not only enhances shoulder stability but also promotes proper alignment, mitigating the risk of impingement.
Furthermore, Dolphin Pose incorporates an element of shoulder abduction. By externally rotating the upper arms and pressing the forearms into the mat, practitioners activate the deltoid muscles, particularly the middle deltoid fibers. This engagement not only strengthens the shoulder abductors but also fosters a balanced development of the shoulder musculature, reducing the likelihood of overuse injuries.
Thread the Needle Pose:
Thread the Needle Pose, also known as Parsva Balasana, is a gentle yet effective posture for mobilizing and opening the shoulders. Unlike Warrior 2, which predominantly targets the shoulder girdle in a static position, Thread the Needle involves dynamic movement, facilitating greater range of motion and flexibility.
At its core, Thread the Needle Pose promotes thoracic spine mobility, which is intricately linked to shoulder function. As we thread one arm underneath the body and rotate the torso, the thoracic vertebrae undergo lateral flexion and rotation. This movement pattern not only relieves tension in the upper back but also creates space in the shoulder joint, reducing the risk of compression and impingement.
Moreover, Thread the Needle Pose encourages scapular retraction and depression on the side of the extended arm. As we press the palm into the ground and draw the shoulder blade towards the midline, the rhomboids and lower trapezius muscles engage to stabilize the scapula. This stabilizing action enhances shoulder alignment and promotes optimal biomechanics, minimizing strain on the rotator cuff tendons.
Extended Puppy Pose:
Extended Puppy Pose, or Uttana Shishosana, is a soothing yet potent posture for releasing tension in the shoulders and upper back. Unlike Tree Pose, which focuses on unilateral balance and stability, Extended Puppy Pose emphasizes thoracic extension and shoulder flexion, promoting a deep stretch across the anterior chest and shoulders.
The magic of Extended Puppy Pose lies in its ability to decompress the shoulder joint while simultaneously stretching the surrounding musculature. As we melt the heart towards the ground and extend the arms forward, the deltoid, pectoralis major, and anterior deltoid muscles undergo passive stretching. This elongation not only alleviates tightness in the shoulders but also improves flexibility and range of motion.
Furthermore, Extended Puppy Pose encourages active scapular protraction and upward rotation. By pressing the palms firmly into the mat and engaging the serratus anterior muscles, practitioners create space between the shoulder blades and lift the thoracic spine towards the ceiling. This action counteracts the effects of prolonged sitting and slouching, promoting postural alignment and preventing shoulder impingement.
Incorporating these three yoga poses into your practice can significantly enhance shoulder health and reduce the risk of injuries. From Dolphin Pose's emphasis on scapular stabilization to Thread the Needle Pose's promotion of thoracic mobility and Extended Puppy Pose's focus on shoulder decompression, each posture offers unique benefits rooted in movement science.
By understanding the biomechanics behind these poses, practitioners can cultivate a deeper appreciation for their therapeutic effects on the shoulders. Remember, the key lies not only in performing the poses correctly but also in maintaining mindfulness and awareness throughout the practice. With consistent effort and attention to alignment, you can pave the way towards stronger, healthier shoulders for years to come.
Hello, I’m Daniela
I’m am LA-based yoga nerd and Experienced Registered Yoga Teacher (E-RYT-500) who specializes in private instruction, injury prevention and management, and optimizing athletic performance. When I’m not re-reading Patañjali’s Yogasūtra on the beach, you can find me conducting qualitative reproductive justice research as a PhD student at the USC Annenberg School for Communication and Journalism, belting out Shakira at karaoke night, or loudly cheering on the Chargers and Lakers.