It is my pleasure to welcome my friend and coach, Sumair Bhasin, to join me for this special practice. In this video, we explore spine and shoulder mobility to improve your yoga practice! And your life ;)
People are always asking me what I do in addition to my yoga practice, so I am grateful to have Sumair as a guest trainer and teacher on this platform to show you what we have been up to in the gym and invite you to learn, integrate, and practice along.
Get curious. I hope you enjoy!
Other than cultivating awareness and tapping into internal cueing, learning how to expand the capacity around all of your joints will help you drop into your yoga postures a lot easier. For this video, I invite you to tap into your shoulder blades and your ball and socket joint that makes up your shoulder. These patterns are meant to go beyond just opening up.
Here are our goals with each pattern:
1) Serratus Drill
There is a muscle that controls how well your shoulder moves overhead. This is called the Serratus Anterior. The posterior is also important because it controls how well the rib cage expands and extends. To workshop this, I invite you to become aware of your shoulder blades. As you can see from the drill, Adriene is seeking to first create awareness via the bracing we learned from the down dog to up dog transition video. She draws up tension from her pubic bone all the way to her blades until she feels awareness of them. When she does, she drops her blade into the tension she created, and then wraps the blade forward and around the front of the body. That’s what she is maintaining throughout the drill. Shoot for 10 reps per side.
2) Shoulder C.A.R
Envision a tennis ball inside of your shoulder. When you pull the arm back, that ball in the shoulder should rotate back. Envision this as you move the arm back. Always create tension via your brace, and when you get stuck and can't go further, make a strong fist with the opposite hand. The more you create tension globally, the further you can reach that ball back in your socket. When you reach the end range then rotate your shoulder as far back as you can without compensating. There shouldn't be pain, and there shouldn't be extreme discomfort. If there is, just back off on the range and adjust from there. Begin to lift your arm up to your head while continuously rotating your shoulder back. Again when you are limited, create tension via bracing and the opposite hand. Keep checking your lateral breathing that you learned from the Down up Dog transition video. When you reverse the pattern, it follows the same rules.
You rotate inward with the shoulder and swim back. It is important that the shoulder does not pop forward. Ensure that you don't rotate your spine or arch your back. If there is pain, always back off the range, and rotate more there. You will find progressively deeper ranges of motion, the more you repeat the pattern. Shoot for 5 slow reps per side.
To learn more, check out this video on Shoulder C.A.R: youtube.com/watch?v=oWpjXPvS0NE&t=1s
Let us know if you have any questions and share how this went for you in the comment section down below!