Yoga & Injuries (arms + shoulders)

March 18, 2019

If you avoid yoga because you’re injured or sore or have chronic pain, I’m here to tell you that is why yoga exists. Yoga exists to give you some sense of ease. Yoga doesn’t mean you must complete 6 sun salutations and 14 chaturangas. It is not quantifiable. Yoga is breathing, listening to your body, and movement. That’s it.

In this series of posts, I’ll give you poses and exercises to try if you are injured/experiencing pain in different parts of the body. Please keep in mind, not every pose will work for every body. Listen and learn from your injury. If it works for you, great. If it doesn’t, great. Keep exploring! Only you know what works for you.

Yoga & Injuries (arms + shoulders) l Mukha Yoga

This week, we’ll focus on shoulders and arms. A couple of years ago, I dislocated my elbow sledding (I know—I’m super hardcore), and I had to change up my yoga routine a lot. If you are injured in your shoulders or arms, though, guess what? You can still do every standing pose! Woohoo! You can also still do core work. Here are some other poses to explore:

  • Instead of downward dog/plank/chaturanga, try cat/cow or hip circles or downward dog on the wall with you in an L-shape facing the wall and your feet on the ground. This allows you to control the amount of weight that goes into your hands. If one arm is injured, do downward dog with one arm. If this is too much, lie on your belly and come up into boat and hold for as long as your class is doing downward dog. Your lower back will get extra love! If you want another option, flip over and do core work!
  • Instead of arm balances/handstands, try standing balances like tree, airplane, standing balance twist, standing pigeon, eagle, or bird of paradise without the arms. If that’s too much, try baby cobra on your fingertips (this way, you control how much you use your shoulders—if you don’t use them at all, it just becomes a boat). If you want a challenge in your standing balances, close your eyes.
  • Instead of warriors/lunges with arms up, try warrior with shoulder opener. With your side about a foot’s distance away from the wall, take your arm up and back, palm against the wall, and feel for an opening in the shoulder and armpit. If this is too much, just do warrior/lunge with arms resting at your sides.

If anything is painful, stop! Don’t do it! Explore something else. Create a new pose. If nothing works, lie in savasana and breathe. This is the same yoga all the others are doing. All yoga needs to do is bring you ease.

Fae Leslie Hoffman l Mukha YogaBy Fae Leslie Hoffman; All Rights Reserved @2019



Also in The Community Hub

Brahmacharya: Directing your Energy

January 21, 2020

Brahmacharya deals directly with sexual energy and external desires and invites you to elevate all of your relationships—especially the one with yourself—to the status of the divine. It literally means “moving with Brahma (another word for God).”
Read More
Ignite Strength & Courage with this Sequence

January 15, 2020

Durga is the goddess of courage and strength. We recognize Durga in strong winds, crashing waves, high surf, autumn, bonfires, and mountains. She’s the energetic quality of courage and inner transformation. We embody Durga’s warrior spirit when we choose to act in spite of fear. Show up and be seen with this empowering sequence. I call it Dancing Warrior Asana.
Read More
How to Respect & Protect your Boundaries in the New Year

January 14, 2020

I used to be the quintessential F.O.M.O. (fear of missing out) girl, often going to events and doing things that I really didn’t want to because I didn’t want to be left out or I felt guilty declining. A lot of time was spent at sporting events and parties I would rather have not attended, or giving to organizations I didn’t want to support because I just didn’t know how to say no. 
Read More

Subscribe

Size Chart

Prana Size Chart

XSmall
Small
Medium
Large
XLarge
US Size
 0-2              
 4-6       
 8-10       
 12-14   
16  
Bust
 32-33
 34-35
 36-37
 38.5-40
 41.5
Waist
28-29
30-31
32-33
32.5-36
37.5
Inseam - Pants
31-32
32
33
34
34

 

  Beyond Yoga Size Chart 

XSmall
Small
Medium
Large
XLarge
US Size
 2-4               
 4-6       
 6-8        
 10-12   
14-16    
Bust
 32
 34
 36
 38
 40
Inseam
31"
31.5"
32"
32.5"
33"
Hip
34.5-35.5"
36.5-7.5"
38.5-39.5"
40.5-41.5"
42.5-43.5"

         

   Lole Fit Guide

 

XSmall
Small
Medium
Large
XLarge
US Size
2               
 4       
6        
10-12   
14-16    
Bust
32/33
 33.5/35
 35.5/37
38/39.5
40.5/42
Inseam
32"
32"
32"
32"
32"
Hip
35-36.5"
37-38.5"
39-40.5"
41.5-43"
44-45.5"

 

Lily Lotus Size Chart

 

XSmall
Small
Medium
Large
XLarge
US Size
 0-2
 2-4
 4-6
 6-8
 8-10
Bust
 30
 32
 34
 36
 38+
Inseam
 31"
31.5"
32"
 32.5"
 33"
Mukha Yoga l Shop & Save