Keep Your Shoulders Safe

The first step in understanding correct shoulder alignment is to start simply, by exploring Tadasana (Mountain Pose) and Urdhva Hastasana (Upward Salute). Here are Bleier's alignment instructions for his students in Tadasana: First, lift your shoulders slightly so they line up with the base of your neck. Simultaneously, draw the heads of the arm bones back, toward the wall behind you. Keeping a slight curve in the back of your neck, draw your shoulder blades down toward your waist. Your shoulder blades should lie flat on your back, instead of winging out. Feel your chest rise, but resist the temptation to pinch your shoulder blades together—doing this will only compress your spine. Instead, keep the bottom tips of your shoulder blades pressing into your back and spreading. Read more in this article from Yoga Journal - Yoga Well-Being - Wear and Care