Here's the scoop: A few years back during my yoga teacher training program, I sustained a shoulder injury while out whitewater kayaking. We were working on Sun Salutations at the time, and my shoulder healed up really fast. Since then, I have focused much of my yoga study on healing the shoulders. I have discovered some secrets to yoga techniques that have made a huge difference in my life, and now I want to share what I have learned. The DVD will be a step by step program to restore functional alignment and strength in the shoulders. As I make the DVD, I will post up some poses, so that hopefully you can start working on getting back in the game right away! But beware--if these poses irritate your shoulders, you need more instruction, and you should consult your yoga teacher and/or wait for the DVD.
If you want to do this series right now, I suggest you begin your session with my previous post on breathing, We Begin With the Breath. I have included an audio version down at the bottom of that post, which will be much easier to follow.
Also, follow these instructions in each pose: 1. lift mula bandha and uddiyana bandha (if you don't know what they are, ask your yoga teacher and/or wait for the video); 2. slide the shoulder blades down the back; 3. don't protrude the bottom rib cage; 4. keep the gaze steady; 5. avoid over-efforting from forcing into poses; 6. avoid sloppy lifeless poses by paying attention to your body and mind; 7. Relax your face! 8. Breathe Fully! There are many more instructions, of course, but just work on those for now.
And last, but not least, end the session with at least 5 minutes of Corpse Pose.
Here are some poses from the 4th Session in the video, "Standing Poses:"
Urdhva Hastasana--Upward Arms Pose:
Utkatasana--Powerful Pose:
Virabhadrasana 1--Warrior Pose 1:
Prasarita Padottanasana--Standing Straddle series:
May your shoulders be free!
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