Before weight bearing on the shoulders for Pincha Mayurasana (Forearm Balance) with full body weight one needs to have done much preparation for both mobility and strength. In the previous video - Shoulder opening with a chair - I gave a couple of movements for flexibility(mobility).
Here I will show 2 that work with the strength aspect. The first one, which looks very innocuous is accessible to most people and is addressing some of the smaller muscles of the rotator cuff; the 2nd one addresses all the shoulder/upper back muscles and others, that need to be strong to do Pincha Mayurasana safely.
If you do not have a partner to work with, it can still be done but one has to be mindful that the shoulders don't move towards the wall when lifting the butt up. It might help in this instance to keep the knees slightly bent but lift butt up as you draw the shoulders away from the wall.
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