Open shouldes in downward facing dog - HELP PLS

Yoga Discussion General Yoga
#1

Hi all,

I have strong difficulties to get proper shoulder openess when I am doing downwards facing dog, and I would really appreciate if you could give me some advice on it.

My understanding is that the shoulders have to rotate outwards in order to create a nice space between the shoulderblades.
The only way I manage to do that is if I start the rotation from the hands by spinning them in opposite directions. However, that also rotates the forearm outwards, and my understanding is that i should rotate them inwards in order to keep the inner side of the elbows facing each other.
In other words, I find very difficult to have different rotations for the shoulders and forearms since all that part of my anatomy moves together…

Any ideas?

Thanks!!!

#2

Pgames, I am by far no expert, and I’m sure those who are teachers will have more concise answers for you, but it sounds to me as if you may be focusing on perhaps too much? As I understand it, when in Downward dog, one should have the wrist creases parallel with the top of the mat, with the index fingers pointing straight and parallel to each other. The elbows should be rotated OUTWARD, and should not be facing each other. When one rotates the elbows outward, the shoulderblades will naturally move into a more open posture. One should make sure to slide the shoulderblades down the back and not let the shoulders hunch up under the ears.

#3

there are few 'should" in this pose for shoulders…and they all different versions… main idea is to elongate the spine…that’s all

#4

Thanks for your replees,

joanna 63, it was prob not clear from my message but what I meant was to “keep the inner side of the elbows facing each other.” Just the inner side, not the elbow bones

The problem I have is that if I try to rotate the shoulders, I lose that parallelism between the inner side of the elbows and I need to use the forearms to rotate them back.It also happens in upwards facing dog. However, in this pose I have more room to correct the elbow alignment.

I think it is called “over-flexible” elbows, hyperflexible or something like that, it is when the joint can stretch further than normal. So, I have to use the forearms to correct elbow alignment by rotating them inwards. However, when I do that I lose the shoulder openness. I just cannot rotate shoulders and forearms in 2 different directions.

Hope it is more clear now. I don’t think I explained well the first time

Thanks