Shoulders/upper arms behind the ears...

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Cyberry
Participant

July 2, 2010 at 9:32 pm

Post count: 67

#1863

Hi Gabrielle,

The past few weeks I’ve been making a concerted effort to tuck my shoulders and arms more tightly behind the ears in postures like balancing stick, half moon and standing head to knee, for example. Although stretching up my arms higher up in order to do so feels great, it also feels like the more I tuck my arms behind my ears (and stretch up my arms), the more my spine curves, and I’m not sure when and whether this is correct….

My only point of reference is ballet where the back has to be straight at all times. Not much mention is ever made in class of when the back may or may not bend. (Emphasis is placed on elongating the spine, stretching up the arms and tucking the upper arms and shoulders behind the ears.) So, are there any postures in which this is ‘allowed’ – or should the back also remain straight?

And if so, how?

Many thanks in advance for any suggestions or advice.

Regards
C

Gabrielle (The Hot Yoga Doctor)
Forum Owner

July 3, 2010 at 2:38 pm

Post count: 3048

#7320

Hi Cyberry

If your back is rounding even just a little, it is probably being accompanied by a slight dropping of the chin and a collapse of the chest. So I would suggest not so much focus on the effort here. Can you for example either: Keep your arms back and bend them a tiny bit to resolve that tension? Or conversely can you bring them forward a little bit beside the head and keep the arms straight and still keep the chest open and back straight?

The starting point of even the poses where you round forward is still a straight back and relaxed shoulders. Then you tuck the chin and roll forward. If your back starts rounded before you tuck then you are likely starting with undue tension in your head, neck and shoulders – hunching shoulders and compressing the neck.

Does that help you, or help you give me more information to find a way through your current question?

Namaste
Gabrielle 🙂

roxiegirl
Participant

July 4, 2010 at 10:27 pm

Post count: 29

#7350

Gabriel can you give any suggestions on how to keep the arms up straight and by the ears. I just can’t get my arms to go back and be straight. The instructor said to lock the elbows, I have such a hard time doing this and also locking the knees. Regular yoga I was always told to keep the knees bent.

Any suggestions?
Marily

Cyberry
Participant

July 5, 2010 at 9:12 pm

Post count: 67

#7365

HI Gabrielle,

thanks for your reply. At first when I read it, I did not really think that dropping the chin was my problem since I do pay attention to keeping my chin lifted at all times (it has after all been drilled into me from a very tender age :-). So, whilst I’m not convinced it’s the issue, I did notice this weekend that I don’t really lift my chin as such, but I don’t drop it either.

Also bending my arms just a bit does not feel right… They have to be straight – bending would make me feel ‘collapsed’ – from the top down. I draw strength from my arms being straight and aligned. I’m almost certain that bending them would also affect my balance.

So I don’t know, perhaps I need time to experiment a little with your suggestions. Perhaps your advice to shift the focus from effort is the place to start for me. Will see where it takes me.

Thank you.

Gabrielle (The Hot Yoga Doctor)
Forum Owner

July 6, 2010 at 3:34 am

Post count: 3048

#7367

Hi Marilyn

As you may be aware from elsewhere on the forum it really can be worse to lock out your arms if you find your neck and shoulders are tense or your chin starts to drop. What is the situation regarding that whole area? What are you feeling?

Your knee locking is a better thing to focus on because it has a huge knock on effect for most of your poses. Draw up the kneecaps with the quadriceps muscles. It’s not just a skeletal lock (which is not recommended and is probably the reason why other fitness people recommend not ‘locking’). It really is all about creating the ability to engage those quadriceps muscles for longer and longer times. It can take a while. But work on that. Keep those shoulders down and see if you can lock the arms, otherwise allow a slight arm bend for the time being, but see what you can do to incrementally lock those leggies.

Hi Cyberry

There is going to be some point you find where you have the right geometry and it all simply works and feel perfect. I am convinced your practice is so good that the level of finessing you have to do is on a level much more imperceptible to others! I will look forward to hearing what you discover (if anything! 😉 ).

Namaste
Gabrielle 🙂

roxiegirl
Participant

July 6, 2010 at 4:03 am

Post count: 29

#7370

I will keep working on getting my arms up straight and locking my knees. I finally figured out what it meant to pull up the knees. I love this site!
Marilyn

roxiegirl
Participant

July 6, 2010 at 4:07 am

Post count: 29

#7371

Gabrielle I forgot to answer your question regarding the neck and shoulders, I work at a computer during the day and have for about 10 years, I noticed my posture getting worse, I now sit on a balance ball and that it helping. I think now I need to work on keeping my head back.
Marilyn
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