Strength and Flexibility: The Importance of Shoulder Stability

Strength and Flexibility: The Importance of Shoulder Stability

by Ivan Taylor

The importance of shoulder stability in upper level asana like arm balances can’t be overstated. Stable shoulders build a solid foundation to prepare for and to execute the more challenging upper body focused poses. To be able to safely get into and hold inverted poses, for example, requires not only strength but, equally important,  stabilization. It is a subtle thing that can be easily overlooked.  However, after noticing it becomes apparent how much this translates into daily life off the mat as well. How often are our shoulders set unconsciously throughout our day? Whether we are practicing yoga, driving, working at a desk, or on a computer a stable shoulder is going to be key to balanced upper body strength and comfort. For myself, drumming in the Shoshoni kirtan band requires upper-body right and left-side balance, strength gained through practice and conscious relaxation to release shoulder tension.

We can incorporate shoulder stability into our asana practice by spending an ample amount of time focusing on the shoulder complex and range of motion in the shoulders during our warm-up. One way to work on this is by practicing scapular push-ups, which can be done from a variety of poses such as tabletop, sphinx, or plank. A low impact option is lying on your back with a foam roller or rolled up blanket between the shoulder blades and with arms raised in front of you allowing your shoulder blades to fall away from your back before rooting through your palms and pressing them forward, arms upward. Alternatively, we can learn to activate and engage our shoulder stabilization muscles by coming into a tabletop position and practicing unweighting our hands before lifting them from the mat. No matter where you are in your practice or what technique you find works best, incorporating shoulder stabilization practice can benefit you not only in asana but throughout your daily life.

Editor’s Note: Ivan recently took the advanced yoga teacher training course called Rise True which focuses on the upper body anatomy and hand balance postures.