“I have shoulder pain in the front top portion of my shoulder the day after I do power yoga. Why is this happening?”
If our shoulders are incorrectly positioned in such weight-bearing poses—and they often are—the tendons attaching the biceps to the fronts of the arm bones can be strained and may even begin to tear. The injury is a form of tendonitis called biceps tendonitis. This, in turn, may put strain on the rotator cuff, the group of muscles and tendons that stabilize the shoulder.
Proper Position in Chaturanga
The most common weight-bearing movement in the shoulder during a vinyasa power yoga class is chaturanga. Thus, the improper form usually occurs here. And since this posture is done so often, it is common that the injury from overuse in improper form roots here. So, what is the proper form in chaturanga?
- Press into all 10 fingertips and knuckles
- Pinch shoulder blades together, elongate neck
- Press hands away from core, but not to disengage the shoulder blades
- Pull elbows into side body / ribs
- Engage core and glutes, drop 1/2 way down in a push up
- Lower all the way or shift to upwards facing do
WRONG. Photo credit: yogainternational.com CORRECT.
These are the muscles that hold the shoulder blades in place, to complement the pushing action of the pectorals and triceps. If you disengage these muscles, your shoulders will immediately drop forward.
Takeaway: If you go into chaturanga too quickly, relying on your chest and arm strength, you risk injury. But if you approach it progressively and mindfully, you will succeed in cultivating a strong and open-hearted posture, without the pain that comes from pushing.
Shifting to and from Upward Facing Dog and Downward Facing Dog
Another possibility of shoulder pain comes from improper form from shifting from upward facing dog to downward facing dog:
- Where should be shoulders align above my wrists in upward facing dog?
- How should I shift from upward dog to downward dog?
Source: https://yogainternational.com/article/view/how-to-avoid-shoulder-injuries-in-chaturanga-and-plank/