Downward Dog: Shoulder Alignment

The second installment of the three-part series on alignment for downward dog, or adho mukha svanasana focuses on the alignment of the arms and shoulders. In order for the weight of the body to be borne on the arms in the pose, the upper arm must be externally rotated so that the scapula can drawn down and held wide on the back body. Strengthening around the shoulder, especially accessing the serratus anterior under the outer shoulder blade is key in maintaining proper shoulder alignment. While the upper arm is externally rotated, the lower arm in internally rotated so that the palms can rest flat on the floor and as the bone sof the arm align, the pose becomes easier to hold. 

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Urdhva Merudanda Mudra
Upward Facing Staff

Make a soft fist and extend thumb away from palm; Lightly press fingernails into the palm; rest back of hands on thighs with thumbs pointing away from each other.
Benefits: Energizes nervous system
How it Works: The thumbs (fire) ares extended and the palms are turned upwards in gesture of receiving which expands this energy in the body

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Supported Backbend with Arm Loop & Block
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Sit in front of a small bolster or rolled blanket and place a looped strap around the arms just above the elbows so that the strap holds the arms shoulder's distance apart. Hold a block between the hands on the widest width. Bend the knees and place the feet on the floor as you lay back aligning the spine with the center of the bolster, support the head with a blanket if needed. Raise the arms in front of the torso, keeping the upper arm externally rotated and palms pressing into the ends of the block. Continue taking the arms overhead as feels comfortable, maintaining this alignment. If the arms begin to internally rotate, stop moving the arms and hold for a few breaths, then draw elbows away from the strap and continue if comfortable. Rest the arms on a second bolster behind the head if needed. Hold for at least 1 minute, then bring arms back down and remove the strap and block.
Therapeutics: Trains the arms in the alignment for downward dog, stretches the shoulders and chest.

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Hug Shoulders

​Inhale as you raise arms out to sides. Exhale and cross right elbow over left, and hug opposite shoulders. Draw shoulders down the back and lift elbow points. Hold for 10 breaths then repeat with other arm on top.
Therapeutics: Stretches the rhomboids which connect the shoulder blades to the spine.
Hug shoulders

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Explore Arm Rotation

Anatomic Neutral: With arms hanging to sides, notice the direction the hands face. For most people, they will face inwards towards the body which is anatomic neutral.
Internal Rotation: Begin in anatomic neutral, then turn the upper arms inward so that the outer elbow points outward and the palm face back. Feel how this affects the scapulae, which draw up (elevation) and move away from the spine (protraction). Now carefully try to raise the arms overhead, notice how difficult it is to flex the shoulder from internal rotation. The chest collapses and the arms get stuck about half way up. 
External Rotation: Begin in anatomic neutral, then turn the upper arms outward so that the inner elbow and palms face forward, then continue turning the upper arm in this direction until the elbows and palms face outwards. Feel how this affects the scapulae, which draw down the back (depression) and slightly toward the spine (retraction). Now raise the arms overhead, notice how much easier it is to flex the shoulders from external rotation. Feel how the bottom edges of the scapula widen (protraction) as the inner edges continue to draw down and in (depression and retraction). This is the ideal position for bearing weight in downward facing dog.

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Side Plank
Vasisthasana

Sit on the right hip with the right foot against a wall, the right forearm on the floor, palm down. Step the left foot in front of the body so that the left knee in pointing straight out from the pelvis at a 90 degree angle. Use the left hand on the floor in front of you to stabilize as you inhale and lift the pelvis off the floor. Place the left hand on the hip or reach the arm out front he shoulder. Release as you exhale the breath.
Repeat 5 times with the breath, then hold the position for a few breaths. 
Therapeutics: Strengthens shoulders and side body and builds shoulder to pelvic alignment

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Child's Pose with Block & Strap
Balasana Var.

Sit on heels and place a looped strap around the arms just above the elbows so that the strap holds the arms shoulder's distance apart. Place a block on the floor 18 inches in front of you on the first height, perpendicular to the mat. Place forearms on floor and palms flat on the floor with corner of block between thumb and forefinger. Stretch hips back while maintain external rotation in the upper arms and press the palms into the block. If the shoulders begin to internally rotate, stop and take a few breaths while widening the shoulder blades. Hold 5-10 breaths, then release. 
Therapeutics: Stretches the shoulder and strengthens serratus anterior

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Standing Forward Bend with Hands Clasped
Uttanasana with Yoga Mudra

Stand in Tadasana. Clasp the hands behind your back and extend through the elbows. Fold forward over the thighs bending the knees if necessary to release the hamstrings. Raise the arms away from the body and hold for 5-10 breaths. Lower the arms towards the floor and unclasp the hands, then use the hands to push the torso up from child's pose. 
Therapeutics: Full flexion of the shoulder, stretches across the front of the chest and the front deltoids.

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Dolphin/Plank Flow
Makara Plalankasana Vinyasa

From all fours, clasp hands together and reach hips back into Dolphin, inhale and swing shoulders over the wrists, bring the face over the clasped hands and lower the pelvis until it is slightly higher than the heels. Keep the belly pulled in and lengthen the tail bone towards the heels. Exhale back into Dolphin. Repeat with the breath 5-10 times to build shoulder strength and stability
Therapeutics: Builds strength all the way around the torso and shoulder girdle.

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Down Dog/Plank Flow 
Adho Mukha Svanasana/Phalankasana Vinyasa

Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Inhale and draw the shoulders over the wrists and extend the legs back keeping the toes turned under. Engage the belly and lengthen the tail bone towards the heels. Exhale back into adho mukha svanasana.
Therapeutics: Strengthens the arms, shoulders and core. 

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Bridge Pose
Setu Bandha

​Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. 
Hold 5-15 breaths and release.
Therapeutics: Opens chest, activates thyroid, tractions spine

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Relaxation Pose on Rolled Blanket
Savasana on Rolled Blanket

Roll a blanket up so that it is as long as the entire head and torso. Sit on one end of the roll and lay back so that it aligns in the center of the spine. Rest the head on the other end and roll a bit of blanket under the head for greater support if needed. Separate the legs for balance and rest the arms on the floor with the palms facing upwards.
Therapeutics: Increases proprioception of center, gently relaxes the body and nervous system.