Hi! I have injured what I believe is my rotater cuff a year ago! I will not finally see adoctor until mid-April. In the meanwhile I wonder if you can help or if I just need to stay off the mat: I am very aware I can push up to a plank with ease. However, I am unable to bring myself downward to a cobra, or any downward movement: I simply crash or fall over. etc , and it hurts (the shoulder not the crash haha). I am limited on a sideways plank on the right side arm, I am able to hold it briefly, which is disappointing as it was an easy posture for me previously.. And of course, I cannot twist forward and to the right if I need to get something from a higher shelf. I am able to use a weight ball if I keep my shoulder firmly in place; Is that locking my shoulder? I am able to twist sideways, upward, and to a standing tilt, all if I keep my shoulder in place at a 90* angle. I am able to to do bicep "crunches" with the ball, but only if I do the arms together. Attempting with single weight to my right arm is impossible without pain. enough so I simpky don't even try them any more. I remained off the mat and minimal use for any household needs from November to late January and it did not matter; the pain and strain was back again within the day I returned. Now that I read this I realize this is likely "medical" rather than yoga? I am wondering if you have a suggestion, including just staying off it.

Some of this is really, really helpful. Holding the block behind the hips while engaging all the fingers? Really helpful with lots of cuing about how to get to the position. However, I got lost when the young man (sorry I didn't get his name) has one knee on the chair. There was no cueing about: should the knee be directly under the hip? Should the leg balanced on the chair be parralel to the ground? How should this feel? We were just left to copy from the screen and the problem here is that there was little information about how to get into the position and what to look for in our own bodies as we did. He's also on one knee, on one layer of mat on a hard wood floor. He's younger than I am, but ... ouch.

Hi Sumair! I'm a pianist who's experienced injuries in the past, so I'm always searching for guidance to improve my how my body functions. Your videos here and on your Youtube channel have been so, so helpful! I notice that when I start to pull the block apart when holding it behind my back, even though I feel like I'm engaging my canvas/back, that my right arm starts to feel weak and disconnected, especially through the elbow. I get a similar sensation if I try to do pushups. I'm curious if you've had clients who've experienced this, and if you may have ideas as to the cause?

Wow! That’s awesome! Sumair, what you’ve shared in this video is a complete game changer! This is my third time going over this and I’m thrilled beyond words. My “angry cat” is more defined/solid/fiercer(?) 😁 I have always enjoyed clasping my hands behind my back! And moreso now! It’s amazing to feel the engagement of the shoulder blades midback and my range is at about 45 degree angle. Thank you so, so much! As a beginner, I am ever so cautious and mindful if my linitations. I focus on the breath, the alignment/sensations — and this video has given me so much confidence that I am executing my planks correctly and I flow and teansition with more ease/comfort. It seems to me that the floating sensation I have been growing/cultivating is achievable and within reach! I am able to maintain my balance/sense of ease a lot longer than before! I will incorporate these exercises in my strengthening regimen. Adriene, thank you for your generosity in spirit! Sumair, bravo; in such a short time you simplified a very crucial aspect of unlocking the shoulders! Thanks for existing! I feel so blessed! Hope everyone feels the same way I do! ❤️🧡💛💚💙💜

<p>Shoulder is coming along. As I do this more my awareness is improving and I can tell that the rib cage underneath my healing shoulder is somewhat collapsed. It helps for me to take a deep breath and inflate that part of my chest under the shoulder and then rotate and engage everything into place. Then trying to breath and trying not to let those ribs collapse back in. I also can tell that when I hold this I start noticing the pull down through my abdomen to scar tissue from an appendectomy. It feels like that scar tissue or adhesions is pulling the chest down and is the root cause of that shoulder misalignment. Everything is connected. Need to spend more time releasing that area as well.</p>

One of my shoulders wants to twist and round forward more than the other, even as the blades are grounding down. Ideas to help with an imbalance like this? Thank you, this is so helpful.

I was intrigued by this video, but unfortunately didn't have a tennis ball or a chair that was the correct height and shape. It would be great to see no-prop options for unlocking the shoulders woven into this video.

Just planting my hands down and spreading the fingers makes my forearms burn but definitely get much better engagement through the arms, shoulders and back. Thanks guys

I love these trainings. Thank you Sumair! And Nicholas!

This series has been incredibly helpful. I have joint hypermobility and a torn labrum from dislocating my shoulder that I have spent a lot of time rehabbing. The series feels like yoga/physio hybrid, i haven't found anything else like it and joint health is priceless. Thank you Sumair and Adrienne!!