save-my-shoulder yoga flow

23 Nov

i woke up with the most beautiful no-chaturanga flow in my head this morning. so flowy. so juicy. so good.

my shoulder plus ouch

last night, i went to sleep with a very hurty shoulder.  when i woke up, it was even more hurty, even though i had tried to sleep carefully.

it’s been going on for about 3 weeks; i jammed it while lifting my heavy steel bike up some stairs. blegh!

until today, i had been doing ardha chaturangas and down dogs, but when i woke up, my shoulder was like, hells-to-the-no!

so i listened to my body… and to this flow that woke me up. and went outside on the front lawn to practice next to the water, under a blue sky with seagulls coasting in the breeze.

and here, i’ll share it with you

save-my-shoulder flow:

right side
(inhale) tadasana, mountain pose, top of mat
(exhale) bend knees, drop hips
(inhale) utkatasana, arms up, shoulders down
(exhale) utanasana, forward fold
(inhale) urdhva prasarita ekapadasana, standing split, right leg up
(exhale) step right leg to back of mat
(inhale) virabhadrasana i, warrior 1, arms up
(exhale) virabhadrasana ii, warrior 2, arms out
(inhale) rotate hips & feet to the right
(exhale) trikonasana, triangle pose, right hand down, left hand up
(inhale) *feel + breathe*
(exhale) rotate hips, rest left knee down, point toe
(inhale) anjaneyasana, kneeling crescent lunge, sweep arms up, tailbone down
(exhale) utanasana, step to back of mat, forward fold
(inhale) utkatasana, arms up, shoulders down
(exhale) extend legs, arms down

left side
(inhale) tadasana, mountain pose, back of mat
(exhale) bend knees, drop hips
(inhale) utkatasana, arms up, shoulders down
(exhale) utanasana, forward fold
(inhale) urdhva prasarita ekapadasana, standing split, left leg up
(exhale) step left leg to front of mat
(inhale) virabhadrasana i, warrior 1, arms up, facing rear
(exhale) virabhadrasana ii, warrior 2, arms out
(inhale) rotate hips & feet to the left
(exhale) trikonasana, triangle pose, left hand down, right hand up
(inhale) *feel + breathe*
(exhale) rotate hips, rest right knee down, point toe
(inhale) anjaneyasana, kneeling crescent lunge, sweep arms up, tailbone down
(exhale) utanasana, step to front of mat, forward fold
(inhale) utkatasana, arms up, shoulders down
(exhale) extend legs, arms down
(inhale) tadasana, mountain pose, front of mat

if your shoulders feel too bad to be sweeping your arms all around, keep the hands at the heart and focus on engaging the core to help build heat.  and if your shoulders feel fine, enjoy this inspired dance mindfully.

please try this flow and let me know what you think
ask me about modifications
or tell me: how do you modify when your body says hells-to-the-no!

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2 Responses to “save-my-shoulder yoga flow”

  1. Elisa November 23, 2010 at 9:07 pm #

    Thanks for posting this flow. It’s refreshing to find a challenging vinyasa for my students without forcing them to do chaturanga or modified chaturanga. Many people come into my class with wrist injuries or sensitivities and this is a great alternative.

  2. compassionaterenegade November 23, 2010 at 9:48 pm #

    hi Elisa,

    i am so glad you found this useful. i would love for u to let me know how this works for you in class.

    i plan to use this in the class i am teaching tomorrow night.

    stay tuned… more goodies to come.

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