Counter Rotations
Stability
COUNTER ROTATIONS
The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning about how our bodies move. When we begin to explore counter rotations, this layer might feel confusing and/or even frustrating. What are counter rotations? Counter rotations happen when our joints move simultaneously in opposite directions and this is potentially why confusion takes over. Counter rotations serve to create increased support and stability within a given posture because they assist in increased muscle engagement.
In today’s video, Matt walks us through how to simplify the actions in order to more easily adopt them into our practice. There are 4 specific postures we’ll examine. The implementation of these actions within these postures will undoubtedly transform our experience and help us to balance and move more efficiently.
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DOWNWARD DOG & DOLPHIN
Downward Dog
Matt guides us to connect from the outer shoulder blade to the outer hand, applying a push action. This push increases upward rotation in the shoulder blades, creating space in the glenohumeral joint, reducing shoulder impingement risk. The activation of the triceps follows, and then a counter action engages the biceps by isometrically pulling each hand toward the opposite shoulder. The key counter rotations are externally rotating the upper arms while internally rotating the forearms, pressing the inner palms into the mat.
Dolphin
In Dolphin Pose, wrist strain can be common, so rolling up the mat to support the wrists is helpful. Depending on sensations in the shoulders and wrists, we can adjust, but the main counter action involves pronating the forearms while externally rotating the upper arms, as demonstrated in the video.
WATCH THE VIDEO
COUNTER ROTATIONS: 4 POSTURES & THEIR OPPOSING ACTIONS
PRONATE & GRIP
Being a more intense inversion, it’s essential that we pronate the forearms while gripping our fingers into the ground in Pincha Mayurasana. These actions provide a stable foundation. Of course, the counter rotations include the pronation in the forearms and the external rotation of the upper arms. These opposite actions are critical in stabilizing our bodies to increase balance in this inversion.
It’s also important to note that these counter rotations help to distribute the weight more evenly through the shoulders, arms, and wrists. Putting too much weight or emphasis in one area is common, especially if we are trying to compensate for tension or restriction. Discerning how our bodies respond to these counter rotations is vital. Should we avoid something due to pain, or is there room for development to ease the restrictions? These questions are important to navigate.
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LEAN & PULL
In Mayurasana, the “counter rotations” can be described as more “opposite actions”. These actions are shifting our weight forward while pulling our hands towards the front of the mat. This pulling is resisting our weight leaning forward, but what happens is we find balance. Matt explains that Mayurasana is one of the very few yoga postures that strengthens the biceps. It’s the pulling that effectively strengthens the biceps.
Depending on our experience with this posture, it may not be easy, but they are definitely concepts we can grasp and put into practice.
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FLIP THE SCRIPT
Progress in these poses requires flipping the script—shifting from simply holding and/or pushing our way through a posture to actively engaging the counter actions. Instead of resisting the challenges we face when exploring these poses, we have the opportunity to use counter rotations to create balance, control, and stability. This ultimately paves the way for growth in both practice and mindset.
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Article by Trish Curling
Video Extracted From: Mobility Immersion
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