How to Chaturanga and stop having shoulder pain

[@CocoaHerBeansness]

i never realised how hyper-mobile i was until i actually measured the angles on my limbs. they’re actually 90 degrees 😮 so im at risk of different injuries! be glad you dont make 90 degree angles with your joints!

[@gabi4723]

I am feeling a lot of pain on my shoulders and now I know why!! Thank you

[@AshtangaNurse]

Awesome! Hopefully the pain begins to fade away

[@gabi4723]

@@AshtangaNurse the pain is gone!! :)

[@amandaadnama5829]

THANK YOU SO MUCH!! 6 years of yoga classes- this is the 1st time I’ve heard about this proper form. Hope my rotators heal 🙏🏻 still can’t do chaturangas.

[@AshtangaNurse]

Please let me know how it goes and if you have any further questions.

[@amandawilliams3270]

Wow this is THE BEST explanation i've found online Thank you!

[@AshtangaNurse]

Awesome! Thanks! I’m posting a lot of yoga research at: www.skool.com/yoga-skool/about If you want to know more

[@demoiselledelamontagne]

Omg, this is exactly what I need. I'm currently having that pain on my right shoulder after chaturanga. Which i thought was my strong arm. Then you made me realize this angle thing. My right wrist isn't as flexible as left, because I had an accident that broke my wrist bone and tore the tendon. I think my shoulder is compensating for that, causing shoulder pain (during chaturanga, or when I lift my arm above my shoulder)

[@AshtangaNurse]

You’re on the right path now!

[@ptseti]

WOW now I know what was causing my pains- thank you for this

[@AshtangaNurse]

Have the pains decreased after watching and implementing the changes? I'm happy to provide more information

[@ptseti]

@@AshtangaNurse oh yes. No more shoulder pains. 😎

[@shirleygoodman6180]

I have wrist osteoarthritis so I think I was compensating with my shoulders collapsing . This was very helpful

[@AshtangaNurse]

Glad it was helpful!

[@rebeccalefevre1894]

I just watched a few chaturanga tutorials and yours was completely different and the only method that I can actually do!

[@AshtangaNurse]

I love this!

[@marcolafirenza6008]

Great, clear and very useful explanation. Thank you 🌞🙏

[@AshtangaNurse]

Happy to help

[@youtubeaddict5663]

Love this!! Ive been getting really bad elbow pain and from watching your video I can see now that Ive been doing it the wrong way

[@AshtangaNurse]

Awesome! Hopefully it helps with your practice!

[@youtubeaddict5663]

​@@AshtangaNurse I have another Q. 1:23 you talk about the actual extension of the wrist, but with most yoga practises, they always instruct you to have your shoulder in line with your wrist e.g. with high plank, cat and cow etc - you also had your shoulder stacked above your wrist @ 2:13. I get a lot of wrist pain when I do this so why are we taught to have our wrists and shoulders stacked above each other if the actual extension of the wrist is only 70 degrees?

[@jcglier1]

Thanks for making this video, Morgan. I'm looking forward to trying out your suggestions! I would hate to lose my ability to practice yoga because of improper form and injury. If my shoulder pain does not subside in the next couple of weeks, I'll be reaching out for a consultation with you on proper form. Cheers.

[@AshtangaNurse]

Hope it’s doing better! The key is in retraining the movement, and building strength.

[@teardrop720]

Thank you for explaining this!

[@AshtangaNurse]

This unlocks all of the keys to building strength in the practice.

[@murielromero5502]

Thank you, very helpful.

[@AshtangaNurse]

Awesome! Has your Chaturanga improved?

[@murielromero5502]

@@AshtangaNurse Sure, definitely! Almost two years after stopping due to tendinitis and a frozen shoulder, I began yoga again on my own. I wanted to make sure I started again on a good footing and not injure myself again. You explained clearly and I am careful to follow your instructions. Until now (I started yoga again a couple of weeks ago), I haven't felt any tension in my shoulder. Thanks a lot!

[@AshtangaNurse]

That’s awesome! Keep up the strong skill work!

[@ladybradymx]

This was excellent. Thank you - this shifted everything!

[@AshtangaNurse]

Yes! Stay strong 💪

[@rebeccalefevre1894]

Thanks!

[@AshtangaNurse]

Absolutely! Glad it was helpful!

[@designsbycheryl]

Thank you for putting this info together

[@AshtangaNurse]

Absolutely. Glad that you found it useful

[@leighmartin5344]

Thanks this is so helpful i videod myself and think that my chataranga is all wrong as my shoulder blades look a bit pinched. I have videod it and can put it on KZbin if you wouldn’t mind taking a look.

[@AshtangaNurse]

Please see the email

[@Dee0727]

Great explanation

[@AshtangaNurse]

Glad it was helpful!

[@laritzaparis]

awesome! thanks!!!

[@AshtangaNurse]

Glad that you found it helpful!

[@Julzableful]

Such helpful guidance thank you!!

[@AshtangaNurse]

You are very welcome 🙏

[@audgester]

This was awesome. Very good lesson!

[@AshtangaNurse]

Awesome! Glad that it was helpful

[@julialincoln-stefan1066]

I'm looking forward to trying this

[@AshtangaNurse]

Let me know how it’s going!

[@birgip.m.1236]

Interesting approach. I thought that the spine needs to remain neutral / flat with the core engaged. In your video, your back looks arched & it appears that the core is not engaged enough as it is sloped down / collapsed?

[@AshtangaNurse]

It depends on what the focus is. In this case the focus is the shoulders. If the focus were the low back then a different approach would be warranted.

[@C3NITA]

Wow thank you so much!

[@AshtangaNurse]

You're welcome!

[@whiteowl0227]

Love this breakdown. I do a lot of yoga inspired calisthenics and Ashtanga and while I feel my strength is pretty good, it’s hard to know if I have proper form. I’d be open to a consultation. Do t have much active pain, but some minor asymmetries in flexibility due to flat feet, lateral pelvic tilt, etc. how do I book an appointment ?

[@AshtangaNurse]

Send me a message on IG @ashtanganurse and we can set up a zoom call

[@onyxyuna]

I was waiting for this, thank you so much, Ashtanga Nurse, this is really helpful! 😊

[@AshtangaNurse]

Awesome! Really happy that it was useful for you!

[@anamargarida4828]

I suffer that terrible pain in my shoulder, and now neck, and back head. So after seeing your video I see that most probably I was doing all wrong 😞😞😞

[@AshtangaNurse]

I’m happy that it was informative. Hopefully you transform your practice and find a healing strength 💪

[@anamargarida4828]

@@AshtangaNurse I hope so too, but I believe my shoulder will take a long time to heal 😞😞

[@AshtangaNurse]

The time will pass anyway. Let it pass enjoying the moment and working towards greatness!

[@joseph.r1122]

Would it be correct to think that you are sinking your abdomen to floor, while keep your chest flared upward?

[@AshtangaNurse]

It looks that way. The action that I’m trying to emphasize is keeping the shoulders down the back as the body pulls forward and down. Keeping the shoulders down the back makes the hips/stomach/low ribs touch the ground (depending on body type)

[@emila732]

Is there a way to strenghten arms/scapiula to be able to hold down dog better? Or just wait and do as long as I can and eventually one day I will be ablemto domit better ? Or are there some other exercises that may help?

[@AshtangaNurse]

There are ways of doing it without waiting and hoping one day they will be strong. I have some worksheets in my IG profile that could help

[@reginerunge6379]

Is it only the movement downwards that differs in the right or wrong position or is it also that you have your hands a bit further back and move your upper bofh and shoulders a bit more straight to the front in the right position... (sorry the question might not be clear) ??? Can't you do the chaturanga without touching ground i.e. like a plank, too ? Or is that a different yoga pose!? Thank you♥️🦄♥️

[@AshtangaNurse]

It’s more difficult to lower down all the way with control, but I like the challenge. Also I lower down all the way because I have an anterior pelvic tilt and I do up dog with the hips on the floor to protect the low back

[@reginerunge6379]

@@AshtangaNurse thank you

[@Neershar123]

@Ashtanga Nurse exact question came in my mind as most of the ashtanga practitioner I have observed don't go that low but yogamarque also go that low. I don't think there's wrong or right in any position and personally I injured my self too doing the wrong version but as you practice daily and body gets stronger above all you develop the sense of limits, the practice becomes smoth.

[@Neershar123]

@@reginerunge6379 thanks

[@AshtangaNurse]

I would disagree that there are movements that if done repeatedly in a manor that is not intended, is ‘wrong.’ The body can move in wonderful ways! We need to be moving in helpful ways that strengthen the shoulders and ways that creates movement in the hips.