Yoga_Journal_USA_Your_6Week_2017

PHOTOS: KATRINE NALEID; MODEL: KATHERINE PRIORE; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN/ARTIST UNTIED

ACTION PLAN

To do the required arm movements in Viparita Dan-

dasana without straining your shoulders, you need

to be able to externally rotate your arm bones while

you flex them deeply (taking them up and slightly

behind your head). These actions demand flexibility

in the triceps and in the upper and middle fibers

of the trapezius, as well as openness all along your

side body, including the latissimus dorsi.

When the muscles around your shoulders are tight, it can

be difficult to externally rotate and flex the arms to the

degree needed. You’ll know you’re tight if your elbows tend

to separate and splay. By using props to help you stretch and

prepare your muscles, you’ll imprint the sensations of the

actions, which will make it easier to access them in Viparita

Dandasana. The aim is to work on opening your body until

the final pose feels even and spacious, without strain.

END GAME

EXTERNAL

ROTATION

FLEXION

EXTERNAL

ROTATION

When it comes to backbending,

it takes a little savvy to keep yourself

safe and protected. Believe it or not,

the posture Dwi Pada Viparita Dan-

dasana (Two-Legged Inverted Staff

Pose) is a great place to learn some

of the fundamentals of this “safety-

first” approach. Yes, it looks intimi-

dating, but really it’s just around the

corner from Urdhva Dhanurasana

(Upward Bow Pose). By using props,

you can help prepare your shoulders

for the flexion and external rotation

that Viparita Dandasana requires.

You might associate props with

being a beginner or think of them as

a crutch. But when you learn to use

props creatively, you’ll see that they

can help reinforce certain actions

that difficult poses require. In the

case of Viparita Dandasana, they can

help bridge the gap between where

you are now and what lies ahead.

Protect these precious joints

as you move into deeper

or more complex backbends.

by Jason Crandell

SHOULDER SAVERS

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34 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH

arms & shoulders