Is there ANY hope for me???

Hello Freia

I feel for you. This can be a very difficult pose for many reasons.

Keep at it. Firstly I want to commend you that you have tried the modification with your arms to the side of your body. What I would like to suggest is that you come first in your practice, not your instructor. There is nothing at all inherently wrong with you modifying the pose to fit your body. Is your instructor suggesting you put yourself in a position that makes it impossible for you or that causes you excruciating pain? Is that a reasonable thing to ask of anybody? I think not.

The approach that we like to use at our studio might sound really unusual: We like to work with our student to find the solution! ;). If it can’t be worked on quickly and easily during class it will involve a few minutes after class. Every body is different, everybody is different.

This pose will always be very challenging and yes, even impossible for a large-busted person. Ideally you want your whole upper chest on the floor from shoulders down through the breast area. With large breasts they contact first. So whatever you can do to alleviate the pressure can have a positive effect. If that means moving your arms a little further apart then so be it. If your instructor says ‘no’ then this is the time for you to draw a mental boundary. (Hmmmm … dareIsay, cultivate your bulldog determination!) You either take it up with them outside of class, or if you are even more confident than that, you show your equanimity by NOT reacting at all and not even finding any need to to even address it, because you know that you are doing the right thing! How’s that for a quick course in personal development?

You report that your elbows and wrists hurt. Is that regardless of arm position (with or without instructor’s approval)? It is my experience that over time that this does get better. So stick with it. As your arms open up, see how well over time you can externally rotate the arms at the shoulders rather than thinking you need to get the arms together.

BTW: there are many people even flat chested who can only get their single leg inches up off the floor. 6 inches is not bad – maybe not ideal, but who cares?

As for ‘front savasana’ try this: I did this when I was breastfeeding. There were times that I simply could NOT put my arms by my sides. Place your forearms parallel to your shoulders and under your head, palms flat facing down and position one arm over the other. Either place your forehead on your forearms so that your spine is in a straight and neutral position, or see if you can turn your head maintaining the right alignment. Please don’t explain yourself if someone asks you to change your position. A savvy instructor will work out what you are doing, even if they have never seen it before. And if they don’t they will quietly come over and make respectful inquiry. In my mind there is no reason or excuse for anything other than respectful and courteous communication and certainly not for public chastisement. That kind of communication deserves no response at all from you. You don’t need to sit it out. Modify it preserving as many of the foundational aspects as you can. Play with it to see what works the best. It would be better with the help of a teacher but if that is not forthcoming you don’t have to miss out on it.

Ultimately, the work you do with your arms is strengthening your arms and shoulders and certainly your hands. You can’t help but get some strength building in your spine. Admittedly without full engagement of shoulders on the ground this will be lessened. But if you can activate your core muscles and use your glutes and legs you will benefit greatly.

Namaste
Gabrielle 🙂