Practice yoga correctly by understanding the internal and external rotation of the hip and shoulder joints
The anatomy we need to learn to practice yoga correctly is on internal and external rotation of the hip and shoulder joints. Majority of yoga poses, the shoulders rotate externally and there are just only a few weight-bearing poses where the shoulders need to rotate in internally. This is because the shoulder joint is more stable when externally rotated and firmly engaged.
Try this with downward facing dog, place your palm on the floor, finger tips pointing front, and try to close your armpit as much as possible rather than allowing it to shine forward. You probably won't see much change, but the feeling of going toward this position will wrap your triceps forward and externally rotate the shoulder. The real indicator is the triceps wrapping forward. In yoga we call this "closing the armpit." It can be challenging to externally rotate the shoulders as the palms cannot rotate here. Instead, all the rotation will come from a sensation of hugging the forearms in, wrapping the triceps down, aiming to close the armpit as much as possible, but staying engaged in the bicep in order to avoid hyperextension in the elbow. Just holding this position will strengthen the shoulder in external rotation.
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