Open Shoulders can help with Proper Alignment in Forearm Stand

So many of us carry tension in our shoulders - whether it’s from sitting at a computer for hours a day, using our smartphones, or even from the way we sleep - the shoulders are one of the most common parts of our body to hold stress. Having stiff shoulders can affect our yoga practice too. Many of the poses we perform are compromised when there is a limited range of motion in the shoulders (such as Forearm Stand).

Shoulder-opening poses are a great way to relieve tension and to help prevent injury in postures that require the shoulders to be more open. Below are 4 of my go-to shoulder-opening postures:

1. Garudasana (Eagle) Arms

While in a comfortably seated position, reach your arms straight forward and parallel to the ground.
Spread your scapula wide as you cross your left arm over your right.
Bend your elbows. Your left elbow should be directly inside of the right one, and the backs of your hands should be facing one other.
Continue to twist the arms so that the palms of the hands are facing one another. Then press the palms together as much as you comfortably can.
Raise your elbows up, reaching the fingertips toward the sky.
Hold for 10 breaths, then release, and repeat on the opposite side for the same length of time.

2. Shoulder Stretch with Blocks

Begin sitting on your shins. Place two blocks, on their highest height, about 6-8 inches on either side of you and slightly in front of you.
Bring your hands to prayer pose behind your head, so that your fingers are pointing down toward the ground. Slowly lean forward until both elbows are resting on the blocks. It's ok if your hips lift up slightly.
Gently lower your head down as you sink your hips back slightly. Make sure to only go as far as feels comfortable for your body.
Hold for 10-15 breaths, then come up to release.

3. Thread the Needle

Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Your knees should be hip-width apart.
Slide your left arm under your right arm, with the palm facing up. Allow your left shoulder to lower all the way down to the ground . Rest your left cheek on the mat.
Keep your hips raised. You can extend your right hand toward the front of the mat, or straight up toward the sky. You can gaze upward if that feels comfortable for you as well.
Make sure not press weight onto your head, instead, and keep your lower back relaxed. Allow all of the tension in your shoulders, arms, & neck to malt away.
Hold for 5-8 breaths. Slowly slide your left out out to exit and release. then repeat on the opposite side for the same length of time.

4. Gomukhasana Arms

While n a comfortably seated position, reach your left arm out toward the left so that its parallel to the floor. Rotate your arm inwardly so that your thumb is pointing down.
Gently bend your left arm and place your hand behind your back. Roll your left should down and back, and begin to inch your left hand upward so that its parallel to your spine. Try to get the back of your left hand between your shoulder blades.
Now extend your right arm reaching it up toward the sky. Bend your right elbow and reach your right hand down for the left hand.
If you're unable to hook the right and left fingers, try using a strap so that you can reach.
Try to keep the chest lifted, as you lean back slightly.
Hold for 10-12 breaths, then slowly release and repeat on the opposite side for the same length of time.

Whether you're new to yoga, or a seasoned practitioner, there's a good chance you've experienced wrist tenderness at some point in your practice. Many of the postures we regularly perform - Crow Pose, Wheel Pose, Chaturnaga, and even Downward Facing Dog - have us bearing weight in the delicate wrist joints. Misalignment in these poses, or lack of necessary strength and flexibility, are some of the major reasons our wrists can feel sore during or after a practice.

Incorporating targeted stretching & strengthening exercises into your routine is an effective way to alleviate wrist soreness and help prevent injury. Below is a sequence of 5 poses to strengthen and mobilize your wrists as well as reduce tension in the surrounding areas (such as the hands, fingers, and forearms).

1. Wrist Circles

Curl your hand into a fist with your fingers wrapped over your thumbs.
Tightly clench your fists as you rotate your hands in a circular motion. Make the movements slow and deliberate, bringing your awareness to the muscles of your wrists.
Circle each wrist ten times before switching to the opposite direction.

2. Hand Under Foot Pose

From Mountain Pose begin to fold forward. Bend your knees as much as necessary so that your belly connects with your thighs.
Place your hands on the ground with your palms facing upward. Slide your hands under your feet until your toes are touching your wrists.
Play around in the pose by shifting your weight forward and pressing the toes into the muscular part of the palms. Your knees can remain bent, or you can straighten them for more of a challenge, if you feel comfortable doing so (make sure your hamstrings are properly warmed up first).

3. Upward Bound Finger Pose

Begin seated with your fingers snugly interlaced. Place the back of your hands on top of your head with the palms facing upward.
Slowly begin to straighten your arms as you raise them up toward the ceiling. Make sure to keep the muscles in your back and neck relaxed. If you feel any tightening in the shoulders, back, or neck, pause and soften them before continuing.
Once the arms are fully extended, slowly lower them back down so that your hands return to the top of your head with the palms facing upward.
Repeat this 5 times. You can also perform this exercise by extending your arms straight out in front of your chest, and then returning your arms back above your head.

4. Table Pose Wrist Stretch

Begin in Table pose, with the hands on the floor directly under your shoulders and the fingers pointing forward.
Slowly begin to rotate the hands outward in a semi circle until your fingers are pointing back towards your body.
Hold for 6-10 breaths. For a deeper stretch you can gently ease the hips back and shift more of your weight into your heels. You should feel a very deep opening in the wrists and forearms. Take care to only go as far as feels right for you.

5. Reverse Prayer Stretch (Phalen's Test)

Place the backs of his hands together at chest level, with both wrists completely flexed.
Press the hands firmly together (from the knuckles to the fingertips) for up to one minute.
NOTE: Pain or tingling along the inside of the wrist may be an indication of carpal tunnel syndrome (always consult a medical professional first if you're experiencing any unusual pain).

4 Yoga Poses to Help Open Your Shoulders

Wrist Support: 5 Poses to Help Stretch & Strengthen your Wrists