What should my arms be doing?

[rumrunner]

#1193

Hi everyone, I was wondering if I could get some advice on what to do with my arms during the backbend part of the sequence? I’m finding it almost impossible to keep my arms near to my ears as I go back into the bend, and that I have very limitied spine movement when my arms are raised. I can get a lot deeper into a backbend in other positions where my arms are not above my head so I was wondering if this was working a specific set of muscles that I’m not aware of and which aren’t very flexable?

Not sure if this is related at all but although I can keep my palms together in the rest of the posture and (lock the elbow) I can’t squeeze them together strongly yet.

Love this website and the vibe this community has, I’m very new to hot yoga and still working through a ton of issues so any help at all would be greatfully recieved.

[blue]

#3532

hello and welcome!!!!!
heres my tips on the back bend
first off it can be VERY hard to keep your arms by your ears ( shoulder flex ) so……. work on locking the elbow and getting the wrists tighter. also …… LOCK THE KNEES and hips. squeeze the butt like two little coconuts!!!!!! keep working and the shoulders will keep opening and the back bend will keep going.

[Gabrielle (The Hot Yoga Doctor)]

#3533

Hello rumrunner and blue

I would like to offer a different approach.

Blue, thanks for the reminder to keep the lower body nice and firm. This is crucial for this pose.

Rumrunner, it is common issue that you describe. The problem is, and what you seem to be indicating is, that with your arms up over your head, your backbend gets more difficult because your neck and shoulders (and upper back) all tighten. Resistance has to be met with release, not more ‘work’. 😉 It is a very big lesson to all of us to stop trying so hard.

It is great that you are noticing that your other backbends are effective so I would like to suggest being very mindful of your shoulders and neck in this first backbend. What I want you to do is to let your head go completely, and do whatever it takes to keep that feeling of release in your neck and shoulders as you go and stay back. If you are continually trying to keep your arms in that tight position, my guess is that your body will react by tightening up and risk causing real damage. So when you go back don’t even be concerned that your arms even bend that slight amount or your wrists come apart. Look back and release your neck and shoulders. Make them soft.

The good news is, that over time, and with continued opening in the shoulder and neck area you will notice that your arms will straighten and you will be able to draw them in closer to each other and to your head. Just please, don’t make this your first priority. Shoulders NEVER ever hunch up in any pose whatsoever, and this includes your backbend.

Namaste
Gabrielle 🙂

[rumrunner]

#3534

Thank you both so much for such a speedy reply. Will try what you suggest in my class tonight. I think I’m still very much in the “copying” phase, so if no one else is at my level I struggle to know what part of the pose is the most important to address first, so your advice was just what I needed. Thanks again 🙂

[artwednesday]

#3535

I too have a strong backward bend but difficulties getting my hands behind my ears on this particular pose. I definitely can feel why it is necessary though as you can feel the tension in your shoulders and upperback through the resistance. I try to focus only on my breath and lock my eyes on the floor behind me moving my arms back slightly furhter with each exhale while pushing my hips forward and legs locked. I recently cam across a video of some Bikram Poses…

http://video.google.com/videoplay?docid=-381497273712407901&ei=MfDvSJqgK4SKqQPfpc0B&q=esak+garcia

…and noticed that in Camel (7 mins in) the practitioner starts with both hands namaskar then brings both hands back together behind his head and touches the floor before grabbing his heels. I’ve been practicing this technique in Camel and it has really helped with getting my arms to come back in the standing backward bend. I think it is less intimidating to practice while in camel because I don’t feel like i’m going to fall over.

Stay bendy

[Author]

Posts