Should You “Relax Your Shoulders” Away From Your Ears?
This is a Yoga cue that can be destroying you!
The common yoga cue to "relax your shoulders down"—especially in poses with arms overhead like Downward Dog—may actually cause shoulder impingement.
Why?
When it comes to shoulder flexion - i.e arms overhead - your shoulders should elevate and lift upwards to create space in the shoulder joint. Forcing them down fights this natural motion and can lead to strain.
Instead, try these 3 actions in DownDog to support healthy shoulders:
Externally Rotate the Upper Arm (Humerus) – Rotate the elbow back to stabilize the joint.
Pronate the Forearm – Rotate the forearm in and down & spread weight evenly in your fingers.
Elevate the Scapula – Let your shoulder blades shrug up along with your arms rising by the ears.
These steps encourage upward rotation of the scapula, helping the shoulder blades tilt and posteriorally rotate in sync with your arms, preventing impingement.
But don’t I need to relax my neck and shoulders?
Not when your arms are overhead, the shoulders should be working!
Tension often comes from weak muscles, not strong ones. Strengthening the upper trapezius and serratus anterior actually helps your shoulders relax more easily over time because they are balanced.
When can I pull my shoulders down?
In poses where your arms are at or below shoulder height—like Side Plank or sitting—scapular depression (pulling down) can bring stability.
Quick Rule of Thumb:
Let your shoulders follow your hands—up, down, forward, or back. This keeps your movement natural and your shoulders safer.
If you are working on your handstand, check out my video tutorial here to learn more about Flexing the shoulders.
Join my Shoulder Program for full guide on unlocking full shoulder mobility.
