It's hard to find a yoga posture that does not somehow use the shoulders.

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The shoulder is the most versatile joint of the body, and yoga uses it. The standard 90-minute sequence of Bikram yoga has an absence of shoulder stands however nevertheless, the intensity of this practice can be hard on shoulders.

Possible Causes of Pain

If it’s a more general soreness right after your practice, you might merely be dehydrated or experiencing lactic acid buildup in your muscles, a natural consequence of exercise. Nevertheless, given that Bikram studios are normally heated up to 105 F, with 40 percent humidity, the heat makes muscles more unwinded than usual, makings it easy to overstretch. If you feel pain specifically while moving your upper arms, it might be a case of overstretching. Take it easy before you begin another workout.

Shoulder Exercises

A excellent way to avoid future shoulder discomfort is to stretch and strengthen them frequently and not simply in the yoga studio. A basic shoulder exercise is shoulder inklings: hunch your shoulders as close as possible to your ears, then completely relax. The American Yoga Association also recommends an easy shoulder roll to help with discomfort: sit up straight, unwind your arms and shoulders, and afterwards lift your shoulders and roll them forward, down, back and up in gentle circles.

Paying Attention to Your Body

In the Bikram sequence, every session is the same so you’ll have the ability to take note of exactly what’s really injuring or laborious for your shoulders. Try customizing your positions to be gentler on your shoulders: on ground positions, for instance, you can drop your knees to take weight off your shoulders. Speak with your yoga educator about modifying other poses to avoid overstretching or various other injuries.

More Serious Injuries

In 2009, a worldwide survey by doctors at Columbia College discovered that the second-largest variety of major yoga-related injuries were in the shoulder. So please don’t take your shoulder discomfort lightly if it continues in spite of rest and stretching. You may want to consult a physician or physiotherapist, or maybe someone in the International Association of Yoga Therapists. If a shoulder pain ends up being excruciating or sharp and stabbing, see a physician right away.