One of the cornerstone principles of alignment in any inversion is external rotation
of the arms. We practice this every time we turn our palms to face out and sweep our arms overhead so it should be easy right?
Most of us have developed some very bad habits! What makes full external rotation with arms up so challenging is that typically when we take our hands up overhead several tragic things occur.
Yes, I use the word tragic…
Common Misalignments When Taking the Arms Overhead in External Rotation
1. Our shoulders draw up by our ears
2. Our ribs poke out
3. Our butts stick out to compensate for our now contorted alignement
4. I get my yoga teacher panties all in a bunch
For most of us, these bad habits are born way back in the beginning of our yoga practice when the teacher first asks us to take our arms overhead and we try to take our arm bones past our ears.
Perhaps we secretly believe that if we are to score any yoga “street cred”
we must display feats of unusual and exemplary flexibility.
Maybe it’s because we long to be teachers pet and in the dark corners of our young impressionable yoga minds we believe that yoga teachers tend to favour the students that look like they could spend a couple of hours on “The Rack”
without so much as a peep of discomfort.
Or perhaps we are showing off for the cute boy we met at Starbucks who just happens to have parked his Manduka mat
behind ours (What? He has the same mat as you?..it’s a SIGN!
Now all you have to do is impress him with your flexibility and bam!
The two of you will ride off together into the proverbial yoga sunset…or better yet float off on his Manduka Mat like Walt Diseny’s Alladin
Yes, I’ve given it some thought you see, but probably not enough…
In All Inversions: Draw your arm bones in to your shoulder sockets and externally rotate them.
Above you can see the most basic example of external rotation of the arms in the first photo the model has the hands alongside her body her thumbs pointing away from her body. (in internal rotation the thumbs would point in see below) In the second photo the model has kept the external rotation of the arms and taken her arms up overhead. Several amazing things are happening here.
Proper Alignment When Taking the Arms Overhead in External Rotation
- You can see that her shoulder blades are firmly on her upper back and not riding up by her ears.
- Her shoulder blades are spreading apart from one another. This action helps to engage Serratus Anterior. (Serratus Anterior is the MVP when it comes to inversions!)
- The armpits are hollowed out and her arms are stick straight. Her triceps are firm and wrapping forward towards her front body and her biceps and inner shoulders are moving towards her back body.
- Her tailbone is drawn down towards her heels and is neither squeezing nor sticking out too far.
Work your External Rotation in Plank, Downward Dog and Cat/Cow Poses.
- You can work external rotation of your arms in many poses but in particular Cat/Cow, Plank and Down Dog. When your shoulders are in true external rotation it feels as if you are hollowing out your armpits. Imagine you had to hold a tennis ball under each armpit and you will get the feeling I’m talking about.
Need Still Further Convincing that Externally Rotating Your Arms is Important?
- When external rotation is not present when taking the arms overhead it can cause impingement syndrome. (Head of arm bone crashing into the acromion process.) Ouch!
- Feel It: Notice how different it feels to take the arms overhead with the arm bones rolled in (internal rotation palms facing back shoulders rolled forward) vs. rotated out (external rotation palms facing forward shoulders rolled back).