Counter Rotations
Stability
COUNTER ROTATIONS
The isolation of specific articulations in a yoga posture can be tricky to implement when we’re still learning how our bodies move. When we begin to explore counter rotations, this layer might feel confusing or even frustrating. What are counter rotations? Counter rotations happen when our joints move simultaneously in opposite directions, and this is why confusion may take over. Because they assist in increased muscle engagement, counter rotations serve to increase support and stability within a given posture.
In today’s video, Matt explains how to simplify the actions to more easily adopt them into our practice. There are 4 specific postures we’ll examine. The implementation of these actions within these postures can transform our experience and help us balance and move more efficiently.
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DOWNWARD DOG AND DOLPHIN
Downward Dog
Matt asks us to apply a push action to connect from the outer shoulder blade to the outer hand. This push increases upward rotation in the shoulder blades, creating space in the glenohumeral joint and reducing shoulder impingement risk; it also engages the triceps. Next, the biceps are engaged by the counteraction of isometrically pulling each hand toward the opposite shoulder. The key counter rotations are to externally rotate 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 the sensations in the shoulders and wrists, we can adjust, but the main counteraction 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 AND GRIP
In Pincha Mayurasana, a more intense inversion, it’s essential that we pronate the forearms while gripping our fingers into the ground. These actions provide a stable foundation. Next, the counter rotation to the pronation in the forearms is the external rotation of the upper arms. These opposite actions stabilize 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 restrictions? These questions are important to navigate.
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LEAN AND PULL
In Mayurasana, the counter rotations can be described as opposite actions. These actions are to shift our weight forward while pulling our hands towards the front of the mat. While this pulling is resisting our weight leaning forward, what happens is that we find balance. The pulling action also strengthens the biceps. Matt notes that Mayurasana is one of the very few yoga postures that does so.
Depending on our experience with this posture, it may not be easy, but these 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 or pushing our way through a posture to actively engaging in the counteractions. 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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