November 10, 2025 • 11 mins
In this final episode of the series, I’ll discuss the unique challenges of the shoulders: the balance between mobility and stability, the high volume of weight-bearing in vinyasa flows, and the nervous system’s role in amplifying or quieting pain.
I’ll continue to explain how shoulder pain shows up in different yoga class formats, from repetitive transitions in vinyasa, to prop-heavy Iyengar setups, to restorative postures that need careful support. This episode will help you begin to shift your approach from rigid alignment cues to functional, adaptable options that meet your students where they are.
By the end, you’ll feel more confident in supporting students without using fear-based language. Your role as a teacher isn’t to fix their shoulders, but instead to guide students toward movement, breath, and nervous system regulation that helps them feel safe and empowered to practice despite their pain & injuries.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Monica (00:00):
Shoulder pain is a big reason students either hesitate
to practice yoga or push throughwhile they're currently
practicing.
In this final episode of theseries, I'll discuss the unique
challenges of the shoulders, thebalance between mobility and
stability, the high volume ofweightbearing in vinyasa style
(00:21):
classes, and the nervoussystem's role in amplifying or
quieting pain.
I'll continue to explain howshoulder pain shows up in
different yoga class formatsfrom the repetitive transitions
we see in Vinyasa to prop, heavyIyengar alignment based classes
to restorative poses that needcareful support.
(00:45):
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
I'm Monica Bright and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
(01:08):
In this podcast, I'll share withyou.
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
(01:31):
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
(01:54):
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here.
Here we talk about the anatomy,the injuries, the nervous system
insights, plus all the real lifeknowledge you wish had been
included in your yoga teachertraining.
This is the final part of ourseries on supporting students
with pain in yoga classes.
(02:14):
In part one, we looked at thehips.
Part two, we focused on theknees, and today we're focusing
on the shoulders.
One of the most common areaswhere students experience
discomfort.
The shoulders are unique becausethey serve.
Two roles.
In yoga, they provide mobilityfor a huge range of movement,
(02:36):
and they also act asload-bearing joints, imposters,
like downward facing dog plankarm balances.
And that combination of mobilityand stability is one reason why
shoulder pain is so prevalentthroughout yoga.
When a student tells you theyhave shoulder pain, it could
mean all sorts of things.
(02:57):
They might feel pinching in thefront of the shoulder and poses
like Chaturanga, A deep ache inthe shoulder joint when they
hold their arm in positions forlonger periods of time or even
instability while they're inweight bearing.
Poses.
Sometimes the pain is related tomuscle imbalances and sometimes
(03:17):
it's to overuse and sometimesit's to sensitivity in the
nervous system.
As teachers, our job is not todiagnose the cause, but to
understand the ways yoga caneither aggravate or support the
shoulder, and to create anenvironment where students feel
safe to move.
(03:38):
Anatomically the shoulder isn'tjust one joint, it's a complex
relationship between the GlenHumira joint, the scapula, the
clavicle, and even the rib cage.
The socket itself is shallow,which is why we have so much
freedom of movement.
But that freedom comes at thecost of stability.
(03:58):
Muscles like the rotator cuff,the deltoids, the lats, and the
traps all play a role in keepingthe joint functioning well.
When there's an imbalance orwhen repetitive load exceeds
what the tissues can tolerate,discomfort or injury begins to
arise.
Understanding that complexityhelps us avoid one size.
(04:22):
Fits all cues like pull yourshoulders back and down, or keep
the elbows tucked in and insteadmake space for variation.
Now let's look at how shoulderpain shows up in different yoga
formats.
Just like we've done in the lastcouple of episodes in Vinyasa
classes, the sheer volume ofweight bearing on the hands can
(04:45):
be overwhelming for somestudents.
Downward facing dog plank toga,and.
Upward facing dog often appearmultiple times within a 60
minute class.
If a student has irritatedshoulders, that repetition can
quickly flare up their symptoms.
(05:05):
One strategy is to vary thetransitions instead of always
moving through tga, You mightoccasionally offer students the
option to skip straight back todownward facing dog or to lower
their knees and take tabletop.
Remind your students that yogais not about keeping up with
every flow, but about findingsustainable movement that feels
(05:28):
right for them.
In Iyengar style classes, propsare a powerful ally for students
with shoulder pain.
Using belts, blocks, and ropescan create space and support.
For example, in downward facingdog at the wall, with hands
elevated on blocks, Students canreduce load and still feel the
(05:49):
essence of the pose.
However, a potential pitfall inIyengar based classes is the
emphasis on precise alignment.
If a teacher insists thateveryone's shoulders Look the
same in a certain pose.
Students with limited shouldermobility may push into
discomfort to satisfy theteacher.
(06:10):
This is where shifting from arigid alignment mindset to a
functional one can protectstudents with sensitive
shoulders.
In yin yoga, shoulder pain oftenappears in long-held shapes like
saddle with arms overhead.
Sphinx or supported fish pose.
If the shoulders are sensitive,these positions can feel
(06:32):
intolerable.
After just a few minutes, yteachers can normalize the use
of props under the arms, or thechoice to keep arms alongside
the body instead of overhead orout towards the opposite sides
of the room.
It is also important toemphasize that the target area
in a yin pose doesn't have to bethe shoulders at all.
(06:54):
Students can choose variationsthat give them the yin
experience without provoking andbringing on pain symptoms.
In restorative yoga, thestillness of the poses can be a
blessing, but if the shouldersaren't fully supported,
discomfort can arise, forexample, in a restorative back
(07:16):
bend over a bolster, allowingthe arms to drape overhead
without support.
Can cause the sensation ofpinching.
Offering props under the elbowsor forearms makes the shape
accessible and more soothingrestorative yoga also reminds us
of the nervous system's role inpain, where students are able to
(07:37):
fully rest and downregulate thenervous system, often quiets
pain signals for students wholive with chronic shoulder pain.
This practice can be a profoundreminder that their body is not
broken and that rest and nervoussystem support is therapeutic.
Another key point is the role offear.
(07:59):
Many students with shoulder paincome into class with a history
of being told not to lift theirarms over their head, not to
weight bear, not to move intocertain poses.
While caution has its place,these messages often leave
students feeling fragile.
As a yoga teacher, your languagematters.
(08:19):
Instead of saying, don't dothis, if you have shoulder pain,
you might reframe it to say,here are some options to
explore.
If your shoulders feel sensitivetoday, Sequencing for shoulder
pain doesn't have to meaneliminating upper body movements
either.
Instead, it can mean balancingload with recovery, offering
(08:41):
variations and spreading weight,bearing more evenly throughout
the practice.
For example, alternating betweenhands and knees based movements
and standing poses can reducerepetitive movement and
therefore repetitive strain.
Incorporating breath work andnervous system regulation
(09:02):
alongside movements alsosupports students who may carry
anxiety about their pain.
I wanna remind you of a commonthread that runs through all
three areas that we've covered.
The hips, the knees, and theshoulders.
Pain is not just a biomechanicalissue, it's also about the
(09:22):
nervous system, about the storya student has been told about
their body and about theenvironment we create as
teachers.
We don't need to.
Fix our students or to removeall of their pain.
What we can do is create a spacewhere they feel safe to explore
where variation is normal andwhere their experiences are
(09:46):
validated.
For you as a teacher, that meansletting go of rigid alignment
rules, avoiding fear-basedlanguage, and remembering that
your role is to empower and giveagency.
It also means continuing todeepen your own understanding of
anatomy, pain, science, andsequencing so that you feel
(10:08):
confident responding to thediverse needs of your students.
This series was never aboutgiving you a list of do's and
don'ts.
Instead, it's about expandingyour mindset.
When a student says, my hiphurts, or my knee feels
unstable, or my shoulder, I feela pinchy sensation.
(10:28):
You now have a framework torespond with calm confidence
rather than fear or overwhelm,and that's what makes you not
just a yoga teacher, But askillful educator and guide.
Understanding anatomy,biomechanics, and the effects
yoga Asana have on the bodyhelps you help your students.
(10:50):
If you've been enjoying theseepisodes, I know that you are a
yoga teacher who's ready toteach with more intention and
less fear around injuries.
Let's continue to raise the barfor how yoga supports real
bodies in real life.
It's so important for us to havethis conversation so that you
remember that students of allshapes.
(11:10):
Sizes, alignment and abilitiescome to your classes and you can
serve all of them.
You know that my goal is for youto love the yoga teaching life.
It's important to understandmovement and the issues students
come to your classes with.
Subscribe to the podcast soyou're always in the know when a
new episode drops, and share itwith another yoga teacher who
(11:32):
you think would love to be in onthese conversations.
And finally, thank you forhelping to spread the word about
this podcast.
Alright.
Thank you for listening.
That's it for now.
Bye.
Shoulder pain is a big reason students either hesitate
to practice yoga or push throughwhile they're currently
practicing.
In this final episode of theseries, I'll discuss the unique
challenges of the shoulders, thebalance between mobility and
stability, the high volume ofweightbearing in vinyasa style
(00:21):
classes, and the nervoussystem's role in amplifying or
quieting pain.
I'll continue to explain howshoulder pain shows up in
different yoga class formatsfrom the repetitive transitions
we see in Vinyasa to prop, heavyIyengar alignment based classes
to restorative poses that needcareful support.
(00:45):
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
I'm Monica Bright and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
(01:08):
In this podcast, I'll share withyou.
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
(01:31):
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
(01:54):
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here.
Here we talk about the anatomy,the injuries, the nervous system
insights, plus all the real lifeknowledge you wish had been
included in your yoga teachertraining.
This is the final part of ourseries on supporting students
with pain in yoga classes.
(02:14):
In part one, we looked at thehips.
Part two, we focused on theknees, and today we're focusing
on the shoulders.
One of the most common areaswhere students experience
discomfort.
The shoulders are unique becausethey serve.
Two roles.
In yoga, they provide mobilityfor a huge range of movement,
(02:36):
and they also act asload-bearing joints, imposters,
like downward facing dog plankarm balances.
And that combination of mobilityand stability is one reason why
shoulder pain is so prevalentthroughout yoga.
When a student tells you theyhave shoulder pain, it could
mean all sorts of things.
(02:57):
They might feel pinching in thefront of the shoulder and poses
like Chaturanga, A deep ache inthe shoulder joint when they
hold their arm in positions forlonger periods of time or even
instability while they're inweight bearing.
Poses.
Sometimes the pain is related tomuscle imbalances and sometimes
(03:17):
it's to overuse and sometimesit's to sensitivity in the
nervous system.
As teachers, our job is not todiagnose the cause, but to
understand the ways yoga caneither aggravate or support the
shoulder, and to create anenvironment where students feel
safe to move.
(03:38):
Anatomically the shoulder isn'tjust one joint, it's a complex
relationship between the GlenHumira joint, the scapula, the
clavicle, and even the rib cage.
The socket itself is shallow,which is why we have so much
freedom of movement.
But that freedom comes at thecost of stability.
(03:58):
Muscles like the rotator cuff,the deltoids, the lats, and the
traps all play a role in keepingthe joint functioning well.
When there's an imbalance orwhen repetitive load exceeds
what the tissues can tolerate,discomfort or injury begins to
arise.
Understanding that complexityhelps us avoid one size.
(04:22):
Fits all cues like pull yourshoulders back and down, or keep
the elbows tucked in and insteadmake space for variation.
Now let's look at how shoulderpain shows up in different yoga
formats.
Just like we've done in the lastcouple of episodes in Vinyasa
classes, the sheer volume ofweight bearing on the hands can
(04:45):
be overwhelming for somestudents.
Downward facing dog plank toga,and.
Upward facing dog often appearmultiple times within a 60
minute class.
If a student has irritatedshoulders, that repetition can
quickly flare up their symptoms.
(05:05):
One strategy is to vary thetransitions instead of always
moving through tga, You mightoccasionally offer students the
option to skip straight back todownward facing dog or to lower
their knees and take tabletop.
Remind your students that yogais not about keeping up with
every flow, but about findingsustainable movement that feels
(05:28):
right for them.
In Iyengar style classes, propsare a powerful ally for students
with shoulder pain.
Using belts, blocks, and ropescan create space and support.
For example, in downward facingdog at the wall, with hands
elevated on blocks, Students canreduce load and still feel the
(05:49):
essence of the pose.
However, a potential pitfall inIyengar based classes is the
emphasis on precise alignment.
If a teacher insists thateveryone's shoulders Look the
same in a certain pose.
Students with limited shouldermobility may push into
discomfort to satisfy theteacher.
(06:10):
This is where shifting from arigid alignment mindset to a
functional one can protectstudents with sensitive
shoulders.
In yin yoga, shoulder pain oftenappears in long-held shapes like
saddle with arms overhead.
Sphinx or supported fish pose.
If the shoulders are sensitive,these positions can feel
(06:32):
intolerable.
After just a few minutes, yteachers can normalize the use
of props under the arms, or thechoice to keep arms alongside
the body instead of overhead orout towards the opposite sides
of the room.
It is also important toemphasize that the target area
in a yin pose doesn't have to bethe shoulders at all.
(06:54):
Students can choose variationsthat give them the yin
experience without provoking andbringing on pain symptoms.
In restorative yoga, thestillness of the poses can be a
blessing, but if the shouldersaren't fully supported,
discomfort can arise, forexample, in a restorative back
(07:16):
bend over a bolster, allowingthe arms to drape overhead
without support.
Can cause the sensation ofpinching.
Offering props under the elbowsor forearms makes the shape
accessible and more soothingrestorative yoga also reminds us
of the nervous system's role inpain, where students are able to
(07:37):
fully rest and downregulate thenervous system, often quiets
pain signals for students wholive with chronic shoulder pain.
This practice can be a profoundreminder that their body is not
broken and that rest and nervoussystem support is therapeutic.
Another key point is the role offear.
(07:59):
Many students with shoulder paincome into class with a history
of being told not to lift theirarms over their head, not to
weight bear, not to move intocertain poses.
While caution has its place,these messages often leave
students feeling fragile.
As a yoga teacher, your languagematters.
(08:19):
Instead of saying, don't dothis, if you have shoulder pain,
you might reframe it to say,here are some options to
explore.
If your shoulders feel sensitivetoday, Sequencing for shoulder
pain doesn't have to meaneliminating upper body movements
either.
Instead, it can mean balancingload with recovery, offering
(08:41):
variations and spreading weight,bearing more evenly throughout
the practice.
For example, alternating betweenhands and knees based movements
and standing poses can reducerepetitive movement and
therefore repetitive strain.
Incorporating breath work andnervous system regulation
(09:02):
alongside movements alsosupports students who may carry
anxiety about their pain.
I wanna remind you of a commonthread that runs through all
three areas that we've covered.
The hips, the knees, and theshoulders.
Pain is not just a biomechanicalissue, it's also about the
(09:22):
nervous system, about the storya student has been told about
their body and about theenvironment we create as
teachers.
We don't need to.
Fix our students or to removeall of their pain.
What we can do is create a spacewhere they feel safe to explore
where variation is normal andwhere their experiences are
(09:46):
validated.
For you as a teacher, that meansletting go of rigid alignment
rules, avoiding fear-basedlanguage, and remembering that
your role is to empower and giveagency.
It also means continuing todeepen your own understanding of
anatomy, pain, science, andsequencing so that you feel
(10:08):
confident responding to thediverse needs of your students.
This series was never aboutgiving you a list of do's and
don'ts.
Instead, it's about expandingyour mindset.
When a student says, my hiphurts, or my knee feels
unstable, or my shoulder, I feela pinchy sensation.
(10:28):
You now have a framework torespond with calm confidence
rather than fear or overwhelm,and that's what makes you not
just a yoga teacher, But askillful educator and guide.
Understanding anatomy,biomechanics, and the effects
yoga Asana have on the bodyhelps you help your students.
(10:50):
If you've been enjoying theseepisodes, I know that you are a
yoga teacher who's ready toteach with more intention and
less fear around injuries.
Let's continue to raise the barfor how yoga supports real
bodies in real life.
It's so important for us to havethis conversation so that you
remember that students of allshapes.
(11:10):
Sizes, alignment and abilitiescome to your classes and you can
serve all of them.
You know that my goal is for youto love the yoga teaching life.
It's important to understandmovement and the issues students
come to your classes with.
Subscribe to the podcast soyou're always in the know when a
new episode drops, and share itwith another yoga teacher who
(11:32):
you think would love to be in onthese conversations.
And finally, thank you forhelping to spread the word about
this podcast.
Alright.
Thank you for listening.
That's it for now.
Bye.
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