Anatomy 101 - the shoulders

THE SHOULDER COMPLEX
Similar in structure to the hip the shoulder is a ball and synovial socket joint. It is a more complex joint because of the range of motion that is required for day to day movements. Not only do we use our shoulders for practical purposes like lifting and carrying but we also use our shoulders to express ourselves. We communicate with our shoulders in body language and gestures. They curl forward when we are feeling vulnerable, tired or cold and they open back when we are happy, proud and enjoying the sun. Similar to a dog's wagging tail you can tell a lot about a person by their shoulder language. We carry our emotions in our shoulders and often this is where we see and feel the effects of stress in our bodies. It is also one of the most used body parts in idioms - we carry the weight of the world on our shoulders; stand shoulder to shoulder; give someone the cold shoulder; and offer a shoulder to cry on.

To make this complex joint easier to understand I will break it down into – the structure of the shoulder; the shoulder blade movements; and the shoulder joint movements with their assisting muscles. Having a basic knowledge of this joint will help keep the integrity of this important joint during your practice. When you get a clearer picture of how all the components work together you will get a deeper understanding of the joint in action as you practice the accompanying shoulder sequence below.

THE STRUCTURE OF THE SHOULDER
The shoulder is the most mobile joint of the body. The structure of the joint, which gives it this mobility, is the main reason it is considerably less stable than the hip joint and more prone to injury and dislocation.

The shoulder is made up of three bones – the shoulder blade (scapula), the arm bone (humerus) and the collarbone (clavicle). There are three joints that work together as a unit to form the shoulder complex:
The glenohumeral (GH) joint – which is a ball and socket joint made up of the head of the humerus and a shallow cup at the side of the scapula called the glenoid fossa.
The acromioclavicular (AC) joint – which connects the clavicle with the scapula and assists the scapula in shoulder abduction and flexion.
The sternoclavicular (SC) joint – which connects the medial end of the clavicle with the sternum and helps us lift our arm above shoulder height.

THE MOVEMENTS OF THE SHOULDER JOINT
Below there is an illustration of the six movements of the shoulder joint:
Flexion – where the arm lift forward and up, the scapula elevates and upwardly rotates.
Extension – where the arm reaches back and up, the scapula depresses and downwardly rotates.
Adduction – where the arm moves towards the midline, the scapula downwardly rotates.
Abduction – where the arm moves away from the midline, the scapula upwardly rotates.
Internal rotation – where the arm rotates inwards, the scapula protracts.
External rotation – where the arm rotates outwards, the scapula retracts.

THE MOVEMENTS OF THE SCAPULA
Below there is an illustration of the six movements of the scapula:
Elevation – where the scapula lift up
Depression – where the scapula lower down.
Retraction – where the scapula move towards each other.
Protraction – where the scapula move away from each other.
Upward rotation – where the outer corners of the scapula rotate upwards.
Downward rotation – where the outer corners of the scapula rotate downwards.

THE MUSCLES OF THE SHOULDERS
For those of you who love to go deeper into the actions of the shoulder joint I have also listed the six movements of the shoulder joint and scapula with their assisting muscles in the chart below. Grouping the muscles to the action rather than looking at each muscle in isolation gives a more experiential understanding.

THE ROTATOR CUFF
The anatomy of the shoulder is not complete without a mention of the rotator cuff. The rotator cuff consists of four muscles which form a ‘cuff’ around the head of the arm bone (humerus) and the shoulder socket (glenoid fossa). Their main job is to work collectively to stabilise the head of the arm bone (humerus) in the shoulder socket (glenoid fossa) and help prevent the joint from dislocating. Each of the four muscles also assist in the following movements:
Supraspinatus – shoulder joint abduction.
Infraspinatus – shoulder joint external rotation.
Teres minor – shoulder joint external rotation.
Subscapularis – shoulder joint internal rotation.

EXPLORING THE SHOULDERS IN YOUR PRACTICE
We use our shoulders a lot during our yoga practice. We lift and extend them, we press into them to hold our weight and we wrap them around our bodies. In this sequence bring your full attention to the sensations of stretching and strengthening in your shoulder joint. Remember that muscles work in tandem to each other so when you feel a stretch on one side the other side is most likely strengthening. Look for each side to build a three dimensional picture of the shoulders in each pose, especially the poses I have highlighted as the six movements of the shoulder. The sequence is designed to build a well rounded shoulder focused practice and each pose has a role to play. For the purpose of simplicity, and understanding the movement of the shoulder and scapula, I have highlighted the six movements twice – once as you warm up and once in the flow of the sequence.

ALIGNMENT CUES
This sequence will bring you through the six movements of the shoulder – flexion, extension, abduction, adduction, internal and external rotation. Concentrate this practice on your shoulders and move mindfully with curiosity as you move through the poses. The sequence is numbered to highlight sample poses from each movement of the shoulder to give you a better understanding of the role of the shoulder joint in the pose. The seated poses bring you into shoulder flexion, extension, external rotation and internal rotation. Cat & cow will bring the scapula into protraction and retraction which helps the scapula move freely in preparation for other shoulder work. Below are the asana which are highlighted in the sequence and the correlating arm and scapular movement:

1 – Flexion - Seated arm warm up & Ashta Chandrasana/Eight Crescent Moon
When the arms are in flexion the scapula is elevated and upwardly rotated.
2 – Extension - Seated arm warm up & Ashta Chandrasana/Eight Crescent Moon with clasped arms
When the arms are in extension the scapula is depressed and downwardly rotated.
3 – Abduction - Virabhadrasana II/Warrior II
When the arms are in abduction the scapula is upwardly rotated.
4 – Adduction - Garudasana/Eagle
When the arms are in adduction the scapula is in downward rotation.
5 – Internal rotation - Seated arm warm up & Parsvotanasana/Intense Side Stretch
When the arms are in internal (medial) rotation the scapula is in protraction.
6 – External rotation - Seated arm warm up & Gomukhasana/Cow Face
When the arms are in external (lateral) rotation the scapula is in retraction.
7 – Scapula protraction - Marjaryasana/Cat & Chaturanga Dandasana/Four Limb Staff
Scapula moves away from each other.
8 – Scapula retraction - Bitilasana/Cow & Urdhva Mukha Svanasana/Upward Facing Dog
Scapula moves towards each other.

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Ruth Delahunty Yogaru

30 days of restorative yoga

BRINGING RESTORATION INTO YOUR EVERYDAY
I love restorative yoga. But I find that between my daily routine of yoga, walks, sea swims, home schooling and dinners, I don’t regularly find time to settle into an hour long restorative yoga home practice. This month I have made a commitment to myself to practice just one restorative pose each evening. My intention is to make it manageable and aim for just 10 minutes each day. I am only a few days into the process and I am already feeling the benefits. I am calmer in the face of all the uncertainty going on in the world at the moment and definitely sleep much better on days that I carve out this small commitment to myself. Join me and start today, just 10 minutes a day and notice the immediate benefits you will feel.

THE BENEFITS OF RESTORATIVE YOGA
The process of restorative yoga ‘takes a body that is feeling fragmented and puts it back together again in the kindest way possible’. Restorative yoga is the king of all yoga in terms of physical and mental wellbeing. It is particularly beneficial if you are feeling tired, stressed, anxious or have recently been ill. One of the main benefits of yoga, restorative yoga in particular, is that through the nervous system it strengthens the immune system. One of the ways it does this is through the breath, which stimulates the vagus nerve which runs from the brain to the abdomen and is the longest cranial nerve. This brings the body into the rest, digest and restore response, or the parasympathetic nervous system. This creates optimal conditions for the functionality of the organs of the body, strengthens the immune system, and relieves symptoms of chronic stress, fatigue and tension.

PROPS ARE KING
Props are king in restorative yoga, the more the merrier! It is worth the time invested in getting all your props ready to go before you settle into your practice. As you get used to practicing restorative you will become a ‘prop pro’ and know exactly how you specifically like to support yourself in each pose. Sometimes when I am arranging my props I am reminded of happy hours as a kid building all sorts of fortresses with every cushion and throw available. To get started you don’t need to have an array of official yoga props. You can improvise with household items using my prop swap guide in Restorative with home props. The props you’ll need for these restorative poses are – a bolster, two yoga bricks, two to four blankets.

EXPLORING YOUR DAILY POSE
Set yourself up with all you will need and more before you get started. Even though you are only taking one restorative pose the body will cool down quickly so layer up and stay warm. Unlike regular yoga this is a socks on, stay cosy, practice.

For your daily pose set a timer for 10 minutes, or 5 minutes each side if it is a two sided pose. As you settle into your daily routine and get used to being still you might like to extend how long you hold the pose. Be guided by what you feel you need. If I’m feeling frazzled I will stay in the pose for 20 minutes, or 10 minutes each side for a two sided pose. Remember when you are feeling stressed and anxious this is EXACTLY what you need, but a stressed and anxious mind will desperately try to convince you it wont work! You can use your phone as a timer or you can use your instinct if you don’t like the idea of being disturbed with a sound. If you choose to use your phone set the alert to a soothing sound like ‘chime’ or ‘pulse’. Scan down from head to toe and ensure every part of your body is happy. If after a few minutes you start to feel discomfort move or add more props to find comfort again.

START WITH THE BREATH
When you settle into your chosen daily pose take four to five rounds of Viloma breath – inhale for a long breath, and then exhale pause, exhale pause, exhale pause – dividing your exhale into three sections. Keep the breath as gentle as possible, notice if you are holding any tension in your shoulders and upper chest when you concentrate on the breath. Pause after your rounds and observe any change to your body and mind. As gravity and the weight of your body draws you down to the ground, feel the ground come up to support you as you melt into your practice.

Below are ten Restorative Yoga poses for you to choose from each day. Start with No.1 and work your way through the ten poses or pick and choose a different pose everyday. If there is a pose that you find particularly beneficial you can repeat this one as often as you like. You can also pick two or three poses if you would like a longer practice. At the end of your practice take a minute or two to prepare yourself to go back into your day and bring some of the lovely calm you have cultivated with you. Bring your attention to the breath again, as you inhale think ‘this is me now’, and on your exhale tell yourself ‘this is the same me in the outside world’.

RESTORATIVE POSE ALIGNMENT CUES
The props you’ll need for the restorative poses are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Resting savasana
Start lying on your back with a folded blanket under your head, a bolster under the creases of your knees and a blanket over you. Lift your buttocks and slide the flesh of the buttocks downwards. Legs and arms extended. Arms slightly away from your body, palms facing up. Legs slightly apart, feet gently flop out to the sides. Shoulders melt to the floor, back of the neck long. Gently close your eyes, eyeballs become heavy in their sockets, soften the temples and find ease in the tiny muscles around the eyes. Soften the muscles across your forehead, skin is smooth as silk. Let the body become heavy and melt into the support of the ground. Notice all the muscles and bones of your body become heavy.

No.2 - Mountain brook
Start lying on your back with a half rolled blanket under your head, nestling the rolled part in the curve of your neck. Place a rolled up blanket under the lower tips of your shoulder blades and a bolster under the creases of your knees. If you have an additional blanket place it on top of you for warmth and for comfort. Legs and arms extended, palms facing up. Feet gently flop out to the sides. Shoulders melt to the floor. Eyeballs become heavy in their sockets, skin on the forehead smooth as silk. Soften the temples and find ease in the tiny lines around the eyes.

No.3 - Supported bridge
From lying, lift your hips up and place the bolster horizontally under your hips. If your homemade bolster is too low add your two book bricks under the bolster. Settle your hips down onto the support of the bolster. Knees bent, feet hip distance apart or feet mat distance and knees together. Arms in cactus position or extended either side of your body, palms facing up.

No.4 - Bolster twists A
Place your bolster vertically along the top centre of your mat with a folded blanket at the top. Sit with your right hip up against the end of the bolster. Place your hands on the mat either side of the bolster and with an inhale lengthen through the whole spine and on your exhale gently place your front spine along the length of the bolster. Place your right cheek on the folded blanket and let your arms gently hang either side of the bolster. Repeat on the left side.

No.5 - Bolster twist B
Place your bolster vertically along the left side of the middle of your mat. From lying, with a blanket under your head, extend both legs out along the mat and roll your hips to your left, bend your right knee and place it on the support of the bolster, left leg remains extended. To feel this twist let your upper body and right shoulders settle down onto the mat. Bring your arms to cactus position, with arms lifted and elbows bent either side of the body, gaze over your right shoulder. If the twist is too intense add a folder blanket under your knee on the bolster. If the raised arms don't suit you, bring your arms either side of the body palms facing up. Repeat on the left side.

No.6 - Blissful banana
Make a pillow with a book brick and a blanket on top of it at the top of the mat, place a tin prop above this at arms reach. Place your bolster horizontally on your mat with a space between your bolster and pillow. Sit with your right hip next to the long edge of the bolster, knees bent. Lengthen your right side along the mat and nestle the bolster into the curve of your waist. Place your head on your pillow, your shoulder in the space between your bolster and pillow and extend your right arm forward. Extend your left arm overhead and place hold onto the tin prop. If the raised arm doesn't suit you, bring your arm down and place it at your right arm. Repeat on the left side.

No.7 - Back release
Place the bolster horizontally along the centre of your mat with a rolled up blanket at the top of your mat. Come onto your front and lie with your belly on the bolster. Bring the arms to cactus position and place your forehead on the rolled up blanket. If this is uncomfortable on your neck you can flatten the blanket and lie on your cheek remembering to swap sides after a few minutes to even out your neck stretch.

No.8 - Supported baddha konasana
Place your bolster vertically along the top of your mat with a rolled up blanket under the top. Make a head pillow with your second blanket to the top of your bolster. Have ready your book bricks and tin either side of you. Sit with the back of your hips up against the bolster. Bring the soles of your feet together and let your knees drop out to the sides. Prop your knees up with one book brick and tin each side. Gently lie back onto your bolster and place your head on the pillow at the top.

No.9 - Hip opener
From lying, with a blanket under your head, lift your hips up and place the bolster horizontally under the creases of your hips. Lengthen your legs out straight and bring your arms to cactus position, with arms lifted and elbows bent either side of the body. If this is too intense a stretch on the lower back, use a rolled up blanket instead of the bolster. If the raised arms don't suit you, bring your arms either side of the body palms facing up.

No.10 - Supine twist
From lying on your back bend your knees and place your feet hip distance apart. Gently let your knees drop to the left side of your mat. Extend your right knee away from your. Bring your arms to cactus position, with arms lifted and elbows bent either side of the body, gaze over your right shoulder. Stay here for 5 deep breaths and swap to the other side. If the raised arms don't suit you, bring your arms either side of the body, palms facing up.

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Ruth Delahunty Yogaru

Bakasana - Crow

TAKING FLIGHT
Bakasana/Crow is one of my favorite arm balancing poses. I remember the feeling of achievement when I finally took flight after many failed attempts and tumbles. While yoga poses are not to be conquered and ticked off a list, they do give you the opportunity to challenge yourself and feel proud of yourself. As long as you don’t grasp at poses that are not suitable for you or have no benefits for you beyond making shapes. Arm balances teach you the principles of finding balance physically in your practice and mentally in your everyday lives. Learning when you fall you can get back up and keep going is all part of yoga and life practice. If we didn’t face challenges we wouldn’t learn how to deal with difficult situations. Remember, no matter how gracefully the person beside you pops up into crow pose, they have their own challenges that yoga offers them. It is recommended that you can hold Adho Mukha Svanasana/Downward Dog and Phlankasana/Plank comfortably before you consider putting the full weight of your body on your wrist joint.

THE BENEFITS OF BAKASANA/CROW
Bakasana/Crow gives the opportunity to take an arm balance with a smaller distance from the ground than bigger arm balances like Adho Mukha Vrksasana/Handstand. Bakasana/Crow strengthens the shoulder, arms, core, hip flexors, glutes, groins and hamstrings and stretches the spine. It builds confidence, stamina, focus, concentration and coordination; boosts circulation, the immune system and energy levels. A strong, reactive and supple core will help you to take a controlled lift and find your centre of gravity. Good news is that it’s the foundation pose of lots of other arm balancing poses – so once you grasp it, it opens up a whole range of poses to you.

EXPLORING BAKASANA/CROW IN YOUR PRACTICE
Journeying into Bakasana/Crow with awareness of the different areas that need to be prepared makes it easier to give it your best shot. As you run through the prep poses, notice if there are particular ones that you find more difficult, spend a bit more time on these poses and breathe deeply in them.

If taking flight in Bakasana/Crow is completely out of your comfort zone, place a pillow or blanket on the ground in front of you, most people find that they have the courage to lift up if they have an insurance policy for potential face planting! Practice Lolasana/Dangling Earing on blocks first to work on your core and hand strength. For your first Bakasana/Crow lift the feet up one at a time to start with and work upto lifting both feet together. When you’re lifting up, if the second foot isn’t ready to follow, practice lifting the right foot first, hold for a few breaths and then lift the left foot and hold. Play with your centre of gravity by tipping your weight forward. Like the principles of a seesaw eventually the legs start to feel light as the arms take the body weight.

ALIGNMENT CUES
You will start to prepare yourself for Bakasana/Crow from the start of the sequence to make sure you are ready to give it your best shot. If Bakasana/Crow is not a pose for you, concentrate on the rest of the sequence which will give you all benefits of Bakasana/Crow distributed amongst a collection of other poses. You will have two opportunities to try Bakasana/Crow, you can add more rounds or just do one depending on your energy levels.

Have a read of the tips below and either print out the sequence or save it onto your device:

• From Malasana/Squat, step your feet together, bend your elbows and place your hands forward on the ground, shoulder width apart.

• Place your knees high up on your upper arms, hug your knees to your arms.

• Strongly draw your navel towards your spine, round your upper back.

• Lean forward and shift your weight into your hands, lift your hips up high.

• Exhale, lift up onto the balls of your feet, with control lift your feet up towards your buttocks, one at a time or both together, working towards straightening your arms, press into your hands, gaze slightly forward.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru