Yoga Wild Pose, which you need to enter with purpose and stability when practicing Xi to keep your shoulders safe.
The shoulder joint is one of the most flexible joints in our body. This is a ball-and-socket joint, but the ball-and-socket is shallow. It is shaped more like a plate than a bowl. This gives our shoulders a lot of freedom of movement and helps us move throughout the day, but this range of motion also makes the joints and surrounding muscles susceptible to injury.
Our shoulder joint is made up of three main bones: the humerus (upper arm), the scapula, and the clavicle. The main muscle that supports the shoulder joint is the part of the rotator cuff. The rotator cuff is the four muscles that hug the shoulder blades and provide support, protection, and movement. Some of the other muscles of the shoulder girdle are deltoid, trapezius, rhomboids, triceps, and biceps.
To make you aware of the rotator cuff muscles, they can be found in a simple pose.
Get into the elbow board pose, pull your elbows towards each other and spread the fingers of both hands.
Do your shoulder and back muscles have comfort?These muscles are what you use to support yourself when doing Wild Pose. To get into these two asanas, the shoulders need to do a lot of movement and rotation. Combining this exercise with the weight bearing of one arm and one or both feet, rotator cuff injuries can occur, but with adjustment, it is safe to practice Xi.
Here's how to practice Xi Wild Style:
1.Preparation
It may be easier to start with a side panel or a seated position. But starting with downward facing dog is more popular.
Start with the downward facing dog, raise the right leg, bend the right knee, lift the right hip so that the knee is facing the ceiling, and the foot is up to the left.
Keep the weight evenly spread between your hands and shoulders, with your right shoulder level with your left shoulder, and your left foot on the ground, staring at your hand.
Shift your weight forward until your shoulders are folded above your wrists.
This adjustment is key to keeping the shoulder straps safe and controlling movement.
2.Flip
There are a lot of simultaneous movements here, so move slowly and carefully as needed.
Transfer your weight to your left hand. Slide your right arm up and raise it above your head while lifting your right shoulder up.
Place the ball with your right foot on the ground behind you to maintain your balance and lift your right heel.
With your left hand down and steady through the left shoulder strap, your left arm, shoulder, and foot are the basis of this asana.
3.Enter the asana
Once you have a solid foundation, you can find more lifting and get into asanas to the fullest.
Press down on the ball of your right foot and lift your hips, which will remain at an angle with your right hips higher than your left hips.
Elongate the chest, lift upwards to form a backbend, extend your right arm, gaze at your hand, keep your right leg bent and your left leg straight.
Maintain stability along the back of your body and spine and let the front open.
variants
As mentioned above, start with the wild pose with the right heel on the ground, bend the left leg and place the ball of the left foot on the ground.
The outside of the foot should be parallel to the long side of the mat, continue to rotate your hip and open so that the hip is even and facing the sky.
Raise your right arm above your head, press your left hand down to the ground, and raise the back of your left shoulder to prevent it from collapsing.
Once you've found stability in your asana, you can adjust the position of your arms. You can place your hands on your chest, or on the nape of your neck to highlight the opening of your shoulders.
If these poses make your shoulders uncomfortable, try other supported poses.