Lecture on Shoulder Joint and Weight Shifting Exercises

Key Focus

• Front of the shoulder joint
• Shoulder blade on the rib cage
• Weight shifting and coordination

Initial Movements

• Starting in All Fours Position
  • Rock back onto feet and first MTP joint
  • Knees on the ground
  • Hands and knees positioning: knees closer than hands
• Engage Muscles
  • Reach into the ground with legs, feet, arms, and hands
  • Float knees off the ground, then lower them back
  • Move rib cage away from the ground towards the ceiling
  • Shoulder blades should push down on the rib cage

Movement Coordination

• Pulse Movements
  • Knees on the ground and off the ground several times
  • Experiment with foot positioning for better coordination
  • Avoid perfectly aligning feet and knees
  • Notice how upper and lower body coordinate together

Hand and Arm Movements

• Hands Behind and Forward Movement
  • Reach hand behind and then forward while keeping hips back and down
  • Slide forearms under and rest them on the ground if necessary
• Return to Quadruped Position
  • Lift and lower knees
  • Shift weight to one side and then to the center

Weight Shift Techniques

• Proper Weight Shift
  • Avoid toppling shoulders and hips
  • Secure anchor through lower body (e.g., MTP joint)
  • Might need yoga blocks for a proper anchor
• Alternative Techniques
  • Using yoga blocks for stability if toes don’t tolerate pressure
  • Edge of a stair or firm yoga blocks can provide support

Exploring Shifts and Stability

• Weight Shift Practices
  • Shifting weight to different sides
  • Experiment with MTP joint spinning for better weight distribution
• Advanced Shifts
  • Incorporate full-body coordination
  • Explore shapes and movements where weight shifts naturally
  • Use various props to support different movements

Final Relaxation

• Using Yoga Mat or Roll
  • Roll under pelvis, low back, or shoulder blades
  • Legs can be long or bent with thighs resting on each other
• Relaxation Techniques
  • Relax face, throat, eyes, and jaw
  • Expand attention and let tension dissipate
  • Move to a final resting position or continue to lie on the prop

Closing

• Gradual Movement
  • Start wiggling fingers and toes
  • Transition to side lying and then to a seated position
• Final Breaths and Relaxation
  • Deep breaths, shoulder blade movements
  • Palms on lap or together in front of chest

Shant Shant Pe