|Type||therapeutic sequence (practice)|
What can you expect from this video?
Do you want to work on deeper backbends? Or perhaps you want to master a challenging asana such as the handstand?
Many believe that they are missing spinal flexibility or arm strength. Surprisingly it is more often a lack of mobility in the scapula that limits progress in these poses.
In this video, Dr. Ronald Steiner explains the anatomy of the shoulder blades and gives you a better understanding of how this mobility is relevant in your yoga practice. He then goes through a series of therapeutic exercises to improve scapular flexibility.
This sequence is going to be especially interesting for you if you are looking to improve your handstand or backbend practice.
More flexibility in your backbends
The needed flexibility for backbends such as upward facing bow (Urdhva Dhanurasana) or dove pose (Kapotasana) is not limited to the spine. Shoulder girdle mobility is a key element for practicing these asana. In the video Ronald will show you exercises geared toward improving flexibility in the shoulder blades and stretching often overly tense muscles such as the levator scapulae and the pectoralis minor. This will be a great help in improving your backbends.
Strong and mobile shoulders for your handstand
Many believe that they need to increase arm strength in order to do a handstand well. Proper alignment is actually most important, meaning that the arms, torso and legs are stacked one over the other. This is only possible when the shoulder blades can move well. If any part of the body cannot maintain that vertical stacking, it becomes extremely hard to stay upright. Ronald will explain some exercises that will help you to improve your shoulder-trunk angle, which will in turn make it much easier to learn to stand on your hands.
For whom is this video useful?
This is the right video for you if you wish to deepen your backbend practice or if you want to learn handstand. The flexibility of the scapula are addressed in this video, which is one of the less known but most common causes of difficulties when practicing these types of poses.
You will get the background anatomy, exercises focuses on stretching the shoulder girdle and tips on how to integrate the newly learned movements into your practice.
- Minute 0:41 – Shoulder blade anatomy
- Minute 1:37 – Cow-Face pose: Developing length in the levator scapulae
- Minute 3:00 – Eagle Arms: Shoulder blade stretch
- Minute 4:58 – Pectoralis minor stretch
- Minute 8:04 – Puppy dog pose: Develop flexibility in the shoulder blades
- Minute 9:03 – Supine L-seat : Shoulder blade flexibility
Many thanks to OGNX for the apparel (teacher and student).