Armless Yoga: Give Your Shoulders a Break

Our arms are our devices of doing. We use them to perform virtually every little thing we do in our each day lives. We use them to cut veggies, to kind on our keyboards, to eat, to drink, to lug objects from one place to a different, plus many, many extra issues, all day lengthy. We stock this behavior into our yoga apply. We use our arms to assist our our bodies and to extend depth in our asanas. For instance, in Parvrtta Sukhasana (Revolved Straightforward Pose), we use our arm to tug us into the twist. In Trikonasana (Triangle Pose), we regularly prolong our prime arm again to assist open the chest, and we assist ourselves in our decrease arm. However utilizing our arms to accentuate our poses can typically result in shoulder stress. It sounds bizarre, however armless yoga would possibly typically be a shoulder-nurturing technique to play along with your apply.

Training armless yoga doesn’t imply that you need to lose your arms altogether. We have to use them for a mess of poses. Assume Adho Mukha Svanasana (Downward-Going through Canine Pose), Phalakasana (Plank Pose), and many others. However there are some asanas, like the 2 talked about above, the place we are likely to create stress within the shoulders by overusing our arms. It is a pure tendency as a result of “doing” is the function our arms play in our lives. Generally it would even really feel as if you’re utilizing your arms to inflict the pose in your physique. Can we as a substitute use them as a assist to our apply slightly than to accentuate it?

Why Apply Armless Yoga?

The advantages of training armless yoga transcend merely relieving shoulder stress. Not that relieving shoulder stress is insignificant. Most of us carry some measure of stress in our shoulders and neck. After I take requests from college students for what they’d prefer to apply in a category, the shoulders and neck are virtually all the time first on the checklist.

In standing poses specifically, once we overuse our arms, our core and legs can disengage. This decreases the stabilizing qualities of standing poses and makes our arms do the work that the legs and core ought to be doing.

However there’s extra to it. The bodily advantages of asana apply go deeper than stretching muscle groups. Our yoga apply can promote physiological well being as properly. Stretching and strengthening are actually aspect advantages to the principle goal—the nervous system.

Once we apply with aggression, utilizing our arms to pressure ourselves additional into poses, we are able to stimulate the sympathetic (fight-or-flight) nervous system. Asana was cultivated over centuries to do the alternative—to suppress the sympathetic nervous system and to permit us to relaxation within the parasympathetic (rest-and-digest) aspect of the autonomic nervous system. This creates the physiological surroundings that finest helps meditation—the guts of yoga.

Find out how to Apply Revolved Straightforward Pose sans Arms

I’ll use a easy instance to reveal tips on how to apply armless yoga. You possibly can take this instruction into all rotated poses.

1. Sit in Sukhasana (Straightforward Pose) on a folded Yoga Blanket. In the event you discover that your lumbar backbone is rounded again on this place, be happy to apply this pose sitting in a chair.
2. Rotate your torso to the best, scooting your proper hip again in order that your pelvis is in settlement with the twist. This helps to maintain your sacroiliac (SI) joint in a impartial place.
3. Place your left hand on the best knee or thigh. Merely place your hand there, with out pulling your torso additional into the twist.
4. As an alternative of utilizing your arm to “full” the twist, think about you would invite your core into the pose. By the core, I imply the interior constructions of your physique, primarily your belly and thoracic organs. Right here’s the way it works. Think about drawing your proper lung and kidney again into your again physique. Concurrently draw your left lung and kidney, and your coronary heart ahead. Then draw your liver (on the best) again and your abdomen (on the left) ahead. Now invite your ascending and descending colon into the twist. Draw the ascending (simply inside the best aspect of your pelvis) again and the descending colon (simply contained in the left aspect of your pelvis) ahead. Think about the core (organs) and shell (muscle groups, bones and pores and skin) of your physique rotating collectively.
5. Keep for five to 10 breaths, shifting out of your core and preserving your left arm relaxed.
6. Return to heart. Take a couple of breaths to really feel the residue from the pose, after which rotate to the left.

Energize and Stabilize: Armless Yoga in Standing Poses

Training standing poses with out utilizing your arms can present you areas the place your physique isn’t taking part as a lot as it would. It’s frequent to overstretch the shoulder of your prime arm in Triangle Pose, and to disengage your legs and lean in your backside hand. I’ll instruct Triangle Pose right here, however you possibly can apply different standing poses this manner as properly.

1. Stand on a nonskid Yoga Mat along with your ft parallel and a pair of to three ft aside.
2. Flip your proper leg out 90 levels and switch your left leg—together with the pelvis—in 30 levels. Don’t attempt to sq. your hips. Learn this text to be taught why it’s vital to not apply this ever-popular alignment cue.
3. Draw your arms into your sides along with your fingers pointing downward.
4. Now start to bend to the best into Triangle Pose, stopping at no matter level you’re feeling a stretch however can keep simple respiratory. The 2 sides of your torso ought to each be lengthy and your chest ought to face ahead.
5. Discover your legs. Are they working a bit tougher than typical? How about your core muscle groups? If both or each these areas are working tougher than you’re used to, it’s possible since you’ve been disengaging your legs and leaning in your backside hand.
6. Now think about opening the ribcage—not the pelvis—towards the entrance utilizing your organs in the identical method as in Revolved Straightforward Pose. On this case that implies that the best lung shall be gently drawing ahead, and the left lung and coronary heart shall be gently drawing again.
7. Take 3 to five deep breaths right here after which return to an upright place. Rotate your legs in order that your ft are parallel.
8. Take a couple of breaths on this impartial place earlier than training the pose on the left aspect.

Training Armless Yoga

You don’t must apply your standing poses this manner on a regular basis, in fact. However if you do apply with the standard arm place, be sure to’re not overusing your arms. Your legs and core ought to be your main assist, and the orientation of your ribcage ought to come out of your core additionally, slightly than your prime arm.

And notably if you twist or ahead bend, verify to see in case your arms are inflicting the pose in your physique slightly than merely supporting the trajectory of the pose. Chill out your shoulders and permit your poses to unfold naturally.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Apply and Yoga for Meditators, each revealed by Rodmell Press. Her third e book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Pink Rock Rondo, whose DVD gained two Emmy awards in 2010.