Prevent Shoulder Injuries Through Yoga – With Silvia's Expert Guidance
The shoulder is one of the most mobile joints in the body—and one of the most misunderstood in yoga practice. Known anatomically as the glenohumeral joint, this complex ball-and-socket joint allows for a wide range of movement, but it also requires a delicate balance of stability, mobility, and alignment to stay healthy and pain-free.
Unfortunately, many students come to yoga already carrying postural imbalances like rounded shoulders (also known as protracted scapulae or forward head/shoulder posture). These patterns often come from hours spent at a desk, on phones, or driving. Without proper awareness and alignment, these imbalances tend to show up on the mat and can actually worsen through yoga practice if not addressed with proper guidance.
Common Misalignments in Yoga
One of the biggest culprits for shoulder strain in yoga is performing postures like Chaturanga Dandasana (low plank), Downward Dog, and Plank Pose with poor shoulder alignment. Students often collapse into the front of the shoulder joint, shrug the shoulders up toward the ears, or fail to engage the supporting muscles around the shoulder blade (the scapular stabilizers).
When these misalignments go unchecked, over time they can lead to pain, instability, and even shoulder injuries. But the good news? With awareness, cueing, and consistent practice, you can retrain your body and bring balance back to the shoulder girdle.
Most Students Aren't Aware...
It’s not uncommon for students to come to class without realizing just how out of alignment their shoulders—and bodies—have become. You might notice you have a “hunch” or that your posture feels off, but knowing what to do about it is another story.
That’s where Silvia’s yoga classes come in.
Silvia has years of experience helping students understand how the shoulder joint truly works and how to support it through mindful, functional movement. In her classes, you’ll receive hands-on adjustments (with permission), detailed verbal cueing, and clear demonstrations to help you:
- Activate the right muscles to stabilize the shoulder
- Release areas of chronic tension
- Build strength in weakened or underused muscles
- Re-pattern habitual postural tendencies
The Power of Diligent Home Practice
Postural patterns don’t change overnight—but with consistent home practice and mindful repetition, the body does adapt. Silvia encourages students to take what they learn in class and apply it on and off the mat. Over time, your awareness deepens, your posture improves, and your shoulders become more resilient.
When you practice yoga with anatomical integrity, it’s not just about doing a pose—it’s about healing and transforming how you live in your body.
1. Mountain Pose – Tadasana
Purpose: Foundation for posture awareness and shoulder alignment
How to Practice:
- Stand with feet hip-width apart, grounding evenly through all four corners of your feet.
- Lengthen through the crown of the head, creating space in the spine.
- Roll the shoulders up, back, and down, allowing the shoulder blades to slide gently toward each other and down the back (scapular retraction and depression).
- Arms rest alongside the body, palms facing slightly forward in external rotation.
Subtle Actions:
- Engage the thighs and draw the navel in slightly.
- Imagine a string lifting your heart without arching the lower back.
- Keep the chin level with the ground and neck relaxed.
Yogic Principle Focus:
- Satya (Truthfulness): Be honest with yourself—can you sense your habitual slouch? Notice your natural posture without judgment.
- Svadhyaya (Self-study): Observe where your shoulders tend to go when you're not thinking about them. Awareness is the first step to real change.
2. Cobra Pose – Bhujangasana
Purpose: Strengthens upper back muscles, opens chest, counters rounded shoulders
How to Practice:
- Lie on your belly with legs extended back, tops of feet pressing into the mat.
- Place your hands under your shoulders, elbows hugging in toward the ribs.
- On an inhale, gently lift your chest off the floor using the strength of your back—not your hands.
- Press lightly into your hands for support, but keep elbows bent and shoulders rolled away from the ears.
- Broaden across the collarbones and gaze forward or slightly upward without crunching the neck.
Modifications:
- Keep a low lift if the upper back is weak or shoulders are tight.
- You can place a folded blanket under the hips for support.
Yogic Principle Focus:
- Ahimsa (Non-harming): Don’t force a deeper backbend than your body is ready for. Start small and build strength over time.
- Tapas (Discipline): Regular practice strengthens the muscles that support better posture, even when it feels challenging at first.
3. Thread the Needle – Parsva Balasana
Purpose: Gently stretches shoulders, releases tension in upper back
How to Practice:
- Start in a tabletop position (hands and knees).
- On an exhale, slide your right arm underneath your left arm, palm facing up.
- Rest your right shoulder and ear on the mat, keeping your hips stacked above the knees.
- The left hand can stay grounded, reach forward, or wrap behind your back for a deeper stretch.
- Breathe into the upper back and shoulder blades, staying for 5–10 slow breaths.
Switch sides.
Yogic Principle Focus:
- Santosha (Contentment): Accept where your body is today. Maybe the stretch feels mild or intense—either way, honor it.
- Ishvarapranidhana (Surrender): Let go of the need to "fix" the posture. Relax into the experience and allow healing to unfold naturally.
Let Silvia Guide You Deeper
These postures are powerful tools, but without correct technique and awareness, they can lose their benefits—or even cause harm. In Silvia’s classes, you’ll be gently guided with anatomical insight and yogic philosophy, so your practice becomes a source of healing and strength.
You’ll learn not just how to move into a pose—but how to move with purpose, with integrity, and with compassion toward your own body.
Come practice with Silvia and realign your posture, your breath, and your whole self.
Whether you’re dealing with chronic shoulder tension, recovering from past injury, or simply want to move more intelligently, Silvia’s classes are designed to meet you where you are. You’ll be gently guided to build strength, mobility, and awareness that will support your shoulders—and your whole being—for years to come.
Join Silvia’s yoga classes and take the first step toward injury-free, empowered movement. Your shoulders will thank you.
