Lotus Leaf posture guides

Cactus Pose

All kinds of things can contribute to pain and injury in the shoulders. One culprit is the way we habitually rest our shoulders, neck and head over the body in daily life. Most of us tend to have a slightly rounded upper back, a slightly forward head position, shoulders that roll forward a bit, and a mild collapse of the lift in the chest.
The brain learns to set a standard length for our muscles, depending on our physical habits. A western lifestyle often means we sit a lot, rounding over desks and tables. 

With this movement pattern, the muscles of front of the shoulder, chest and throat develop a shortened set length. While the back of the shoulder, upper back and neck develop a longer rounded set length. This leaves the shoulder blades to wing off the back, creating a rounded hump in the upper back and potentially problematic shoulder alignment. 

To counter this problem, it's helpful to strengthen certain muscles in the upper back (the rhomboids, lower trapezius, teres minor and serratus anterior). At the same time it's helpful to free up the front of the chest, by lengthening and releasing muscles of the chest and the front of the shoulder (pectoralis major and the anterior deltoid muscle).

There is one pose that does all this - Cactus Pose! 
Cactus - step by step
  • Stand up straight; make sure your head is over your hips, not forward over your toes.
  • Lift your arms to the sides, at shoulder height, and bend your elbows to 90 degrees.
  • Keep your upper arms horizontal, your forearms vertical, then spin your palms to face your head.
  • Press your elbows back, but don’t let your belly or head pop forward.
  • Check that your upper arms are still horizontal and your hands haven’t dropped in towards your head (try it in front of a mirror to make sure). It won’t work if you lose this alignment!
  • Now, lift your chest and rotate your upper arms externally, as if trying to touch the ground behind you with your thumbs.
  • You should now feel the muscles of your upper back and the back of your shoulders engaged, while your chest is getting a stretch!
  • Memorize the alignment of cactus pose. Note which muscles are engaged and which are stretching.
  • Then, slowly release your arms towards your side, keeping the healthy shoulder position. 
  • Check that your belly, ribs and head have not popped forwards.
  • At first it will feel like you are sticking out your chest, but with practice it'll become a more comfortable and familiar feeling.
  • You can introduce the same alignment principles in other yoga poses. Try it in Warrior II, and Downward Dog (harder because arms are overhead!). Or practice Cactus shoulder alignment while you brush your teeth.
Why practice cactus pose?
  • Strengthen the muscles in the upper back.
  • Opens the chest and heart
  • Improves posture
Variations
  • Explore the full Cactus arm position in different standing and seated postures - Mountain Pose, Goddess Pose, Easy Pose, Thunderbolt Pose
  • Practice holding the engagement in your back, the lift of the heart and the external rotation of the shoulder joint off the mat, as you move through hour day, with your arms lowered to your sides.
Cautions
Recent shoulder injuries ~ wait until you've rested the injury before exploring cactus arms.

Chronic shoulder discomfort ~ ease into cactus pose gently and mindfully, giving yourself a soft challenge. 

Never force or strain. Any time you feel a sharp pain in a joint - come straight out of the pose to avoid injury.