Proper shoulder alignment is key when approaching many of the common wrist-based postures, such as downward facing dog, plank, side plank, and chaturanga dandasana. This week we will open and strengthen the shoulders and explore the importance of external rotation and the serratus anterior muscle.
Side Plank at wall
Come into downard facing dog with the heels at the wall. Reach the right hand slightly forward, turn the right foot outward onto the floor and place the left foot in front of the right foot, both feet are pressed against the wall. Bring the left hand onto the hip as you press the hips slightly forward in line with the feet and the head, drawing the belly up and releasing the tailbone towards the wall. Draw the right shoulder under (external rotation) to support the weight of the torso and either rest the left hand on the hip or reach the left arm towards the ceiling. Hold 3-5 breaths, then press back into downward facing dog before changing sides.
Home Practice Blog
I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.