This is an issue I help a lot of students with, often because they have told me their shoulder(s) hurt. As Emmy Cleaves says, pain is a gift. That shoulder, bless it, is trying to tell you something! It's the first thing I look for when the student takes my class: are you overusing your poor shoulder?
Bikram yoga is so, so great for healing shoulder injuries because we don't do any weight-bearing on the arms. If your shoulder was bugging you when you started but you are not experiencing improvement after a few weeks in the hot room, it could be because you are overusing the shoulder in class and thereby preventing it from healing. Once you learn how not to overdo it and start practicing that way, any chronic pain or stiffness in the shoulder should improve relatively quickly.
Bikram yoga is hard enough.
Work smarter, not necessarily harder, in class and you will notice the difference in how you feel after.
So how do you work smarter, in this case?
Whenever you are not going to bring your palms together for the pose, there is no need to bring your palms together in the set-up of the pose. This means Eagle pose, Standing Separate Leg Stretching, and Triangle pose.
Simply bring your arms over your head sideways with shoulders fairly relaxed, the way you would do if a cop (hopefully this never happens to you, but it's just the best example I can think of!) told you to put your hands in the air. You wouldn't stop to think about stretching or looking pretty, would you? Just bring your arms over your head.
Check out the video above for a demonstration, and check out these related posts for more tips on how to stop overdoing it in yoga:
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HHY Founder, Yoga Business Coach, yoga-doer and life-lover, Kay Afif!