Spread Your Wings
By Julie Gudmestad
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Once you place the hand back on the ground, you can also work the serratus by lifting both knees and then coming into Plank Pose, making sure to keep the space between the shoulder blades broad and flat. From Plank Pose you can crank out a few push-ups, which have long been recognized as wonderful serratus-strengthening exercises. If you can't perform push-ups with straight legs, then you can still strengthen your serratus anterior muscle by doing the exercise with your knees touching the floor.
Anytime you practice poses that require shoulder flexion-in other words, those that require you to hold your arms overhead-you are working your upward rotators. Since these muscles are so crucial when you bear weight in your arms in inversions and in backbends like Urdhva Dhanurasana (Upward-Facing Bow Pose), be sure to build and maintain upward rotator strength by regularly practicing poses like Virabhadrasana I (Warrior Pose I), Vrksasana (Tree Pose), and Adho Mukha Svanasana (Downward-Facing Dog Pose). To build endurance, use a timer and hold the standing poses for one full minute and Downward Dog for two to three minutes. Then when you begin work on inversions like Handstand and Headstand, your upward rotators will have the strength to support you in a stable, vertical, and beautiful pose.
A licensed physical therapist and certified Iyengar Yoga teacher, Julie Gudmestad runs a private physical therapy practice and yoga studio in Portland, Oregon. She regrets that she cannot respond to letters or calls requesting personal advice.
 
December 2002
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