Very new to yoga question on sore back

[BellaDonna]

Hi, I am very new to Yoga and do not have a teacher (work, time, money!) and currently use a dvd to learn. I am really finding the practise wonderful, I am much more supple after just a couple of weeks. The only problem I have is pain between my shoulder blades which won't shift. As I am trying to teach myself, I could do with some advice on a good asana to help alleviate this pain. It is a tightness across the upper back, and occasional burning sensation across the shoulders. Any advice or help would be appreciated.

[InnerAthlete]

Hello BD,

You'd have to offer up much more information than you've thus far shared if you want a sound, well thought out answer.

In addition to a bit about you (age, fitness level, health issues) I'd also need info regarding your current practice.

Are you having pain in the asana (postures) practice itself? Particular poses? You are obviously doing the same sequence over and over since it's a dvd, is that correct? How long is the practice? Which DVD are you using? Are you practicing in the morning or evening and just once per day?

Do you have the pain at night or in the morning? Does it feel better when lying down? Does it feel better with a warm shower?

There just aren't enough clues here.

[BellaDonna]

OK, sorry about that. I'm 38, slim, but not very fit. I work desk bound all day, one of the reasons I felt yoga would be beneficial.
I get no pain when in the asanas, but have suffered frozen shoulder in the past. I have had upper back and shoulder pain for months now, and hoped that some good postures would help. So, I was hoping someone could advise on a good asana to loosen and releive this area. The pain increases throughout the day and is worst at night when I get home. It is releived by warm baths, but feels no better when lying down. I'm using a dvd a friend gave me, Wai Lana, it's not strenuous and I find the postures pleasant and feel very relaxed at the end. I have also got a book, and have tried some postures in that- strangely, I find a half shoulder stand feels amazing, and I would have expected that to hurt.
Is this enough info for you?

[InnerAthlete]

This does not sound muscular to me.
My general position on therapeutic issues is that they warrant therapeutic approaches.
Many mistakenly believe that yoga=wellness. In fact the formula is Appropriate Yoga = Wellness. So while I'm not familiar with the exact DVD program you are following it is probably not therapeutically inclined.

Though I am not a physician (and you may want to see one) I know some experience relief from Chiropractic. If you've had upper back and shoulder pain for months AND you've had a frozen shoulder, your body is asking you for a dialogue about something you are doing that it does not care for. Perhaps that means an ergonomic review of your workspace, a change in jobs, diet, or lifestyle, or some deeper work.

Or you can rake the topsoil and try seated Garudasana and Gomukhasana.

[BellaDonna]

Thankyou for the suggestions. I have been trying to correct my awful work posture which I think is a major contributing factor, as I am twisted at my desk, with my right arm extended towards my mouse- very bad! I was hoping some good yoga asanas and pracitse would help to correct some of the damage my bad posture has caused over the years. It is having an effect in that I am more and more aware of when I am putting my spine and shoulders into bad positions. However it is hard to break bad habits, especially when they are ingrained. I am aware that yoga doesn't = wellness, but I have been told by many friends that it is great for alleviating joint and muscular pains and for correcting poor posture.
I will try the asanas you suggested, and try to stay within my bodys' limits- there's a terrible drive topush a bit further, like in aerobic excercise, which as far as I can gather is not the idea with yoga!

[InnerAthlete]

Well put.
If you work for a company of any value then they would want to go out of their way to assist you ergonomically. That is contrasted with a workman's compensation suit for which they will have to pay dearly.

Your friend's comments about yoga and helping comes back to appropriate yoga. this is especially so if you are talking about spine and joint health. Many teachers are merely taught a sequence which they may or may not vary. Few have any idea what to do with those who cannot do. If you were to work with a skilled teacher I am certain you could, over time, develop a yoga protocol for ameliorating the issues with your spine and shoulder. But those things take years to insert into you and a corresponding amount of time (often) to get them back out of you.

Some yoga seems to advocate "pushing" or your "edge". And that may even be okay however the terms themselves are widely open to interpretation and therefore create vastly different actions in each and every student hearing the instruction. So "no" please do not "do", "achieve", or "push". By the same token if you are like a Sloth please get off your rear and move.

[BellaDonna]

Ha! I walk to work and back every day so that gets my ass moving for at least 1 hour a day! Thanks for all the advice and info, really useful stuff. I will persevere with the yoga, it may help with my problems, and in the meantime I enjoy the feeling of stillness at the end of a session, and the increase in general flexibility that it's giving me.