Yin yoga is a slow-paced, passive style of yoga that focuses on bringing health to the deeper connective tissues of the body. Yin promotes healthy stress to build resilience in the body, while increasing flexibility, relaxation, and mindfulness.
The shoulder, a smaller but highly mobile joint, benefits immensely from targeted yin practices that enhance its range of motion and keeps the joint healthy.
**Remember we don’t hold these postures for as long in the shoulder in Yin because the shoulder tissues are not as dense and do not have to have the same length of time as areas like the hip.
I’ll offer the six major joint movements of the shoulder, providing yin pose examples along with their benefits and contraindications for each.
Of course, many of these postures have more than one joint movement, however I’ve categorized them as just one so you can build a sequence with six different poses that reflect six joint movements in the shoulder.
And due to skeletal variation, not all poses will target the joint movement for all students. However, I’ve chosen postures that target the majority.
1. Flexion
Pose Example: Sphinx / Seal
- Benefits: Increases flexibility in the front of the shoulders and chest. Can improve posture for some students.
- Contraindications: Watch out for over-doing it and ignoring the compression in the low back. I like the reclined sphinx.
2. Extension
Pose Example: Pontoon
- Benefits: Targets the shoulders, neck and back, a baby inversion too with all those benefits!
- Contraindications: Be aware of low back sensitivity and uncomfortable pressure on the shoulder joint if the floor is hard
3. Abduction
Pose Example: Broken Wing
- Benefits: Targets the front of the shoulder, often responsible for some postural tension. Great for reducing frozen shoulder if its movement-caused (versus other causes such as hormonal changes)
- Contraindications: Not recommended for those with acute shoulder injuries or recovery. Use a block under the head to support the neck.
4. Adduction
Pose Example: Eagle arms in shoelace
- Benefits: Targets the back of the shoulders & scapulaÂ
- Contraindications: It’s challenging to be passive here, remind students to soften overall, try to reduce shoulder tension and only hold this for 2-3 minutes
5. Internal Rotation
Pose Example: Child’s Pose with hands to feet
- Benefits: Gently targets the shoulders and back, promoting relaxation and can be psychologically soothing
- Contraindications: Caution for anyone with neck, knee or ankle sensitivity. Use props under the head, between the calf and thigh and, a rolled up blanket under the ankles
6. External Rotation
Pose Example: Reclined Butterfly with palms up
- Benefits: Targets the shoulders, neck and back, promoting relaxationÂ
- Contraindications: Caution to not build up the props too high so the shoulder is comfortable and supported.
Conclusion
Yin yoga offers a unique approach to exploring and enhancing shoulder mobility through gentle, sustained loaded poses. Understanding the six shoulder joint movements can guide your teaching, helping you target this specific area and create whole body joint sequencing.
Always listen to your body, and consult with a healthcare professional if you have any underlying issues before starting a new yoga practice.
Embrace the journey of discovering your body’s capabilities while finding tranquility in the silence of yin yoga.
Come to a Yin training here or refresher training for inspiration and continued learning. I offer one every 6 months.
