B.4.3 The Arms and External Rotation
Yoga Teacher Training Material - Fall 2018 – 9m 37s
Covered in 4.3:
-Many yoga postures involve external rotation of the humerus and pronation of the forearm and palm
-The 4 muscles of the rotator cuff:
-Supraspinatus: above the spine of the scapula
-Infraspinatus: below the spine of the scapula
-Subscapularis: underneath on the rib side of the scapula
-Teres Minor: axillary border of the scapula to the humerus
-These muscles are not designed to bear weight!
-Always ask for external rotation of the arms before flexion (creates more space so the humerus can safely bypass the acromion process)
-Take the arms wider apart (or fingers pointing slightly outward at 45 degrees) in Downward Dog to create more space in the shoulders
Up Next in Yoga Teacher Training Material - Fall 2018
-
B.4.4 The Secret is Your Serratus
Covered in 4.4:
-When your scapulae are muscularly glued onto your back, you are stronger and better able to support your body weight in yoga
-A muscle called serratus anterior attaches to the medial border of the scapulae and performs this stabilizing action
-Demonstration of “Serratus Push... -
B.4.5 The Elbow
Covered in 4.5:
-A nerve in your elbow creates the shooting pain you feel when you hit your “funny bone”
-180 degrees of extension between the ulna and the humerus is what’s considered “normal”
-People with hyperextension can extend more than 180 degrees between the ulna and humerus
-This ... -
B.5.1 Let’s Take a Breath
Please come to this video prepared to simply rest -- and breathe. Set aside some quiet time for yourself (10 minutes or so) and lie down in a space where you can rest fully. Just absorb, and relax.
Enjoy!
