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too many chaturangas kill me. i'm female 37 tight in the shoulders.

after about the 10th chaturanga my shoulders feel tense as hell.

after that point i modify otherwise the rest of my practice that day

is seriously effected. i love going through all the poses and my body

can do that 5 days a week. but w/ all the chaturangas i find i can

only practice every other day so my shoulders can recover. this just

doesn't seem right. i've been told to not lower my shoulders below my

elbows -- keep the shoulders above the elbows. don't go down all the

way. but i find this really difficult. maybe i just don't have the

upper body strength. what can i do to modify chaturanga -- knees

chest chin? why is this happening? is it necessary to do jump thrus

after every asana? should i add some weight-training to my practice?

thanks!!!

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ashtangayoga, clk0893 <no_reply> wrote:

> too many chaturangas kill me. i'm female 37 tight in the shoulders.

> after about the 10th chaturanga my shoulders feel tense as hell.

> after that point i modify otherwise the rest of my practice that

day

> is seriously effected. i love going through all the poses and my

body

> can do that 5 days a week. but w/ all the chaturangas i find i can

> only practice every other day so my shoulders can recover. this

just

> doesn't seem right. i've been told to not lower my shoulders below

my

> elbows -- keep the shoulders above the elbows. don't go down all

the

> way. but i find this really difficult. maybe i just don't have the

> upper body strength. what can i do to modify chaturanga -- knees

> chest chin? why is this happening? is it necessary to do jump thrus

> after every asana? should i add some weight-training to my

practice?

> thanks!!!

 

hi i had same problem when i started, i had no upper body strength, i

started to do shoulder press on the weights machine and found

chaturanga much much easier also Urdhva Dhanurasana, which i found

impossible before.

 

also where are you positioning your hands in chaturanga?if they are

too far forward or back this can make life much harder.

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I used to have problem like that in chaturanga. People told me to

modify and bring my knees down first. And I did NOT do it. I just

kept practicing the normal sequence. Recently, my shoulders started

to open up and my chaturanga is SOO much better. And back bending is

better too. I would just keep going. Some days will be harder, but it

will come together. As you lower into chaturanga think about pulling

the shoulders back towards your butt. It is hard and may take time,

but one day you will get it and it will feel better.

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I had the same thing too.

In fact, when I first started I had pain in my wrists, then my

forearms, then my shoulders and then it moved to my back and neck.

Eventually it went.

I've been practising for 2 years and only now don't get pain in sun

salutations / chaturangas.

Like the man says, 'Do your practice and all is coming'

 

 

 

ashtangayoga, "logan8erry" <logan8erry> wrote:

> ashtangayoga, clk0893 <no_reply> wrote:

> > too many chaturangas kill me. i'm female 37 tight in the

shoulders.

> > after about the 10th chaturanga my shoulders feel tense as hell.

> > after that point i modify otherwise the rest of my practice that

> day

> > is seriously effected. i love going through all the poses and my

> body

> > can do that 5 days a week. but w/ all the chaturangas i find i

can

> > only practice every other day so my shoulders can recover. this

> just

> > doesn't seem right. i've been told to not lower my shoulders

below

> my

> > elbows -- keep the shoulders above the elbows. don't go down all

> the

> > way. but i find this really difficult. maybe i just don't have

the

> > upper body strength. what can i do to modify chaturanga -- knees

> > chest chin? why is this happening? is it necessary to do jump

thrus

> > after every asana? should i add some weight-training to my

> practice?

> > thanks!!!

>

> hi i had same problem when i started, i had no upper body

strength, i

> started to do shoulder press on the weights machine and found

> chaturanga much much easier also Urdhva Dhanurasana, which i found

> impossible before.

>

> also where are you positioning your hands in chaturanga?if they

are

> too far forward or back this can make life much harder.

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thanks for that advice! what is the shoulder press??

 

ashtangayoga, "logan8erry" <logan8erry> wrote:

> ashtangayoga, clk0893 <no_reply> wrote:

> > too many chaturangas kill me. i'm female 37 tight in the

shoulders.

> > after about the 10th chaturanga my shoulders feel tense as hell.

> > after that point i modify otherwise the rest of my practice that

> day

> > is seriously effected. i love going through all the poses and my

> body

> > can do that 5 days a week. but w/ all the chaturangas i find i

can

> > only practice every other day so my shoulders can recover. this

> just

> > doesn't seem right. i've been told to not lower my shoulders

below

> my

> > elbows -- keep the shoulders above the elbows. don't go down all

> the

> > way. but i find this really difficult. maybe i just don't have

the

> > upper body strength. what can i do to modify chaturanga -- knees

> > chest chin? why is this happening? is it necessary to do jump

thrus

> > after every asana? should i add some weight-training to my

> practice?

> > thanks!!!

>

> hi i had same problem when i started, i had no upper body strength,

i

> started to do shoulder press on the weights machine and found

> chaturanga much much easier also Urdhva Dhanurasana, which i found

> impossible before.

>

> also where are you positioning your hands in chaturanga?if they are

> too far forward or back this can make life much harder.

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ashtangayoga, clk0893 <no_reply> wrote:

> thanks for that advice! what is the shoulder press??

>

 

hi, shoulder press is a weights machine that you sit on and lift

weight above your head by pushing it upwards, if you dont have access

to such a machine you can do it just as easily with free weights, say

1.5 kilo to start with, nice and light.

stand with a weight in each hand, knees slightly bent, back straight,

have your arms bent, palms facing fowards and weights at shoulder

level, push up gently above your head(dont arch your back) lower back

down to start position, do 12-15 reps or less if you cant manage that

many, repeat this 3 times.

you will probably find that your shoulders will ache while doing it,

but if you feel any pain at all stop!you are not meant to feel pain,

when you get used to doing this gradually increase either the amount

of reps you do each time or slightly increase the weight.

i found this to be very helpful in strengthening my shoulder muscles

which were practically non-existant.

if you have any doubt at all about the technique ask a qualified gym

instructor.

its seems a bit strange that your shoulders get more tense as your

practise goes on, because even if i feel really stiff and know i have

overdone it the next day, at the time of practise i get looser and

looser as i go along, maybe you should see your doctor and get your

shoulders checked out just to be safe.

anyway good luck and hope my advice can help you.

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