Learn why frozen shoulder blades destroy your rotator cuff—and how to restore the scapular movement that prevents injury in overhead poses.

Most yoga students have been told to "squeeze shoulder blades together" and "pull shoulders down" so many times that they've frozen their scapulae in place—and they're gradually shredding their rotator cuff muscles as a result.

This guide breaks down the critical 2:1 ratio of humeral-to-scapular movement that's essential for healthy shoulders. When your arm moves overhead into shoulder flexion, your scapula needs to upwardly rotate and widen. But most practitioners are doing the exact opposite—keeping their scapulae fixed while forcing all movement through the glenohumeral joint.

Discover why the "squeeze your shoulder blades together" cue only works for hyperkyphotic posture (and never when arms go overhead). Learn what upward rotation actually looks like, why the area around your scapulae is a "dead zone" with minimal nerve endings, and how to build proprioceptive awareness through tactile feedback and floor work.

You'll find practical guidance on the catcher's mitt principle for armpit positioning, how to check scapular position using the inferior angle test, and when to widen versus when to squeeze. We cover essential poses where scapulae must upwardly rotate (downward dog, handstand, warrior one), therapeutic practices for mobilizing frozen shoulders, and proper shoulder extension work including the carrying angle that matters especially for women.

This is your complete reference for understanding scapular movement, protecting your rotator cuff, and teaching overhead arm positions with anatomical accuracy.

Chapter Timestamps

00:00 - The Number One Shoulder Problem in Yoga02:30 - Why Students Think Moving Scapulae Is Wrong06:15 - The "Squeeze Shoulder Blades Together" Myth Debunked10:45 - Understanding the 2:1 Movement Ratio15:20 - How Frozen Scapulae Destroy Your Rotator Cuff19:40 - Six Essential Scapular Movements24:10 - The Scapula "Dead Zone" and Building Awareness28:35 - The Catcher's Mitt Principle for Armpit Position32:50 - When Ignoring "Squeeze" Saved Shoulders37:15 - The Inferior Angle Test for Scapular Position42:00 - When to Squeeze vs When to Widen46:30 - Critical Poses Requiring Upward Rotation51:20 - Side-Lying Arm Circles for Frozen Shoulders55:40 - The Hello Kitty Exercise: Isolating Humeral Rotation60:10 - Understanding the Carrying Angle in Women64:45 - Shoulder Extension: Straps vs Interlaced Hands68:30 - Best Poses for Shoulder Extension Work72:15 - Red Flag Sensations and Where to Feel the Work76:40 - Reverse Namaste and Gomukhasana Arms Done Right80:25 - Pointer Dog for Non-Weight-Bearing Arm Training84:10 - Arms Overhead Checklist for Healthy Shoulders87:50 - Myofascial Release Techniques for Scapular Freedom

Eagle Pose is officially yoga's most hated pose—ranking even higher than chinstand among yoga teachers. But the problem isn't you, it's how shoulder binds are taught. In this episode, we expose why "push your shoulders down" is one of the most damaging cues in yoga, what to do when your arms won't wrap in Eagle Pose, why Gomukhasana feels impossible, and why reverse namaste might never be accessible (and that's okay). We dive deep into collarbone mechanics, scapular rotation, and why most yoga teachers are cueing shoulders completely wrong.

Chair Pose doesn't get the respect it deserves. In this deep dive into Utkatasana Part 2, Jane and Sarah reveal why this underappreciated powerhouse might be the most functionally important pose in your practice—especially as you age.

We cover the real mechanics of Utkatasana: engaging the posterior chain, understanding the "scissors" action at the knee, and why your Dobermans (yes, your femur heads) need a proper harness. You'll learn why flexible yogis need to stop collapsing into poses, how body proportions affect your version of the pose, and why ankle dorsiflexion might be the missing link in your practice.

This episode is packed with practical prep work including supported squats, downward dog variations, and low lunge dynamics. We discuss therapeutic applications for older students who've stopped bending their knees, and reveal why single-leg squats should be in everyone's practice.

Whether you're a teacher looking for safer cueing strategies or a practitioner tired of knee pain in Chair Pose, this episode gives you the tools to transform this challenging posture into your secret weapon for lifelong strength and mobility.

Jane and Sarah reveal why traditional alignment cues cause knee and back pain—and how to make Utkatasana feel powerful instead. Learn to sit strong in your foundation so you can rise up with confidence. Perfect for teachers and students tired of dreading this pose.Key topics: Knee safety, weight distribution, functional alignment, building strength and endurance

00:00 Introduction to Yoga and Self-Judgment

01:11 Exploring Utkatasana: The Chair Pose

03:22 Symbolism and Personal Growth in Utkatasana

05:57 Technical Breakdown of Utkatasana

08:16 Functional Modifications and Alignment

15:01 Personal Experiences and Insights

22:18 The Importance of Proprioception and Feedback

In Tree Pose Part 2: How to Balance in Tree Pose, Sarah and Jane extend the roots to include the hips — exploring hip alignment, core control, and how to teach balance that lasts.

Tree Pose becomes a master class in stability, notstillness.

They talk through what really happens in the pelvis when one leg lifts, why “neutral” is trickier than it sounds, and how outer-hip containment and lower-abdominal support create the lift (Uddiyana bandha) that makes Vrksasana feel effortless.

You’ll learn how to teach Tree Pose from the ground up — how to use your knee at the wall, blocks, and breath to train smarter balance and stronger hips.

And, in classic Yoga Posers fashion, expect a mix of anatomy, humor, and honest talk about why losing your balance is part of the point — in yoga and in life.

Visit https://www.theyogaposers.com for free yoga pose Cheat Sheets!

Keywords:Tree Pose, Vrksasana, yoga for balance, hip alignment, core stability, yoga teaching tips, how to teach Tree Pose, yoga anatomy

The Yoga Posers Podcast cuts through yoga myths and trendy cues to give teachers and students practical, science-backed solutions for common pose problems.

Join Jane & Sarah, two Yoga Therapists who have been in the business for decades, as they unpack one yoga pose per episode. They take your most common complaints, update the cueing, and explain how to make the pose work for your unique body. Each episode finishes with therapeutic applications.

Visit their website for free yoga pose Cheat Sheets and to listen to every episode: https://www.theyogaposers.com/

Roots Before Branches: Tree Pose from the Ground Up

Get your FREE Cheat Sheets for every pose: https://www.theyogaposers.com/episodes

Join The Yoga Posers as they dive deep into tree pose (Vrkshasana), starting with the often-overlooked foundation: your feet. Jane and Sarah share personal stories about how life stress affects balance, then get into the nitty-gritty of foot anatomy—from the 33 joints and thousand nerve endings to arches, pronation, supination, and bunions.

Learn practical techniques like "short foot," the windlass mechanism, and why rolling out your feet matters. They discuss the connection between foot alignment and pelvic floor health, offer modifications for different foot types, and explain why sometimes you just need good arch support.

Whether you're a yoga teacher or someone who can't hold tree pose when life gets chaotic, this episode reveals how your feet are the gateway to better balance and hip stability.

Chapter Timestamps

0:00 - Introduction & Life Balance Stories
2:15 - Vrkshasana Basics & Sanskrit
4:30 - Tree Pose Fundamentals
6:45 - Foot Anatomy & Awakening the Feet
11:20 - Myofascial Ball Work vs. Stability
14:00 - Short Foot Technique
17:30 - Bunions & Foot Health
22:00 - Foot-to-Pelvic Floor Connection
25:45 - Toe Articulation & Exercises
29:30 - Pronation vs. Supination
33:15 - Three/Four Points of Contact
37:00 - Visual Foot Demonstrations
41:30 - Windlass Mechanism & Big Toe
44:00 - Practical Modifications & Props
48:15 - Movement Philosophy & Consistency

Why Your Arms Fatigue in Warrior 2 + The Hip Mechanics Your Teacher Never Explained

n Part 2 of our Warrior 2 deep dive, we tackle the #1 complaints: shoulder tension, neck strain, and arm fatigue. Most practitioners are unknowingly holding their arms with their neck muscles instead of their shoulder blades—and it's exhausting. We'll show you exactly how to fix it.

What You'll Learn:

Hip Mechanics:

• Why "square hips" is anatomically impossible (it's actually 45 degrees)
• The truth about pelvic rotation and psoas release in the back leg
• How to cue "shins forward, thighs back" for better alignment
• Preventing hyperextension in the back knee
• Using heel lifts vs. heel pressure for different body types

Shoulder & Neck Solutions:

• Why your arms fatigue so quickly (and how to fix it)
• The "wings on your back" principle—holding arms from shoulder blades, not neck
• Getting the head of the arm bone back into the socket
• The "I Dream of Jeannie" arm technique (Doug Keller's trick)
• External rotation in the upper arm + pronation in the forearm
• Flagpole analogy: positioning your scapula for effortless arm support
• Why lifting arms slightly above shoulder height helps

Advanced Concepts:

• Thoracic rotation without lumbar grinding
• Why forcing square hips causes SI joint and labral injuries
• The difference between old-school cueing and modern biomechanics
• Using wall props and blocks for deeper understanding
• How to adapt cues for individual anatomy (retroverted vs. anteverted hips)
• Connecting Warrior 2 mechanics to advanced poses like Bird of Paradise

Key Takeaway: Stop fighting yourself in Warrior 2. Learn how to use your whole team of muscles—not just your neck and traps—to create fierce, sustainable strength. This episode will transform how you teach, practice, and experience this foundational pose.

00:00 - Introduction: Deepening Your Warrior 2 Practice
02:00 - Hip Mechanics Recap: Why "Square Hips" Fails
05:30 - The 45-Degree Truth: Pelvis Rotation Explained
08:15 - Psoas Release in the Back Leg
11:00 - "Shins Forward, Thighs Back" Cueing Strategy
14:30 - Avoiding Hyperextension in the Back Knee
17:45 - Using Props: Wall Work + Block Techniques
21:00 - Thoracic Rotation Without Lumbar Grinding
24:30 - Why Old-School Cueing Causes Injuries
28:00 - THE SHOULDER PROBLEM: Holding Arms with Your Neck
31:15 - How Most People Fatigue Their Arms Quickly
34:00 - The "Wings on Your Back" Solution
37:30 - Getting the Head of the Arm Bone Back
41:00 - External Rotation + Pronation Explained
44:15 - The Flagpole Analogy for Scapular Positioning
47:30 - "I Dream of Jeannie" Arms Technique (Doug Keller)
51:00 - Why Lift Arms Above Shoulder Height
54:00 - NECK TENSION FIX: Skull Stacking & Rotation
57:30 - "Nose to the Side" Cueing for Cervical Rotation
60:00 - Engaging Your Full Team of Muscles
63:30 - Little Shop of Horrors Analogy (Finding Hidden Strength)
66:00 - Warrior Energy: Fierce Without Suffering
69:00 - Discernment & The Focused Gaze
72:00 - Fine-Tuning for Individual Bodies
75:30 - Heel Lift vs. Heel Press Techniques
78:45 - Unlocking Hip Flexion for Tight Bodies
82:00 - From Warrior 2 to Bird of Paradise Progression
85:00 - Wrap-Up: Making the Pose Serve You
87:00 - Preview: Tree Pose Next!