B.4.3 The Arms and External Rotation
Yoga Teacher Training Material - Winter 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 - Winter 2018
-
Yoga Secrets: Downdog
Down Dog - In this video of our secret alignment hacks series we'll be joined by Brittany as she shows us her downward facing dog yoga pose. This is a downward facing dog tutorial for beginners. This video will show you some micro adjustments that you can do in order to improve your down dog yoga...
-
How to Do Downward Facing Dog | Yoga ...
How to do downward dog w/ correct alignment - in under 60-seconds!
Down dog releases tension in your spine, stretches your hamstrings and calves and strengthens your upper body.
It‘s the anchoring posture of most classes, so you want to get it right.
FIX 1
If your back is rounded or...
-
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...
