Shoulder stand

[Logslogs]

I’ve been going to beginner yoga for a few months. I’m generally quite flexible and can do almost every pose apart from the shoulder stand. I’ve had 4 c sections and a fairly major bowel surgery and just cannot raise my backside off the floor. The teacher keeps asking where it hurts to help me- there’s no pain, I just can’t do it. It’s embarrassing as everyone else seems to have no problem at all. I’ve been working on my core strength with weights, planks etc. I’m overweight but working on it and far from the largest or oldest in the class.

I’m looking for a simple idiots guide to achieving this basic move?!

Do you mean this? I fast-forwarded to have a quick look. At what point are you having issues?

Yes. I can’t manage it at all. Can lift my legs but not my bum.

Do it walking up the wall. So bum quite close to the wall, lying on your back - walk your feet up so they lift your bum & back up. That will build the muscle memory of the pose itself and let you do it with some control, so you're getting the correct action.

To roll up - put some support under your bum, so it's not on the floor. Press your arms own to physically push yourself up. Don't risk hurting your back - press your arms own & fling your legs, you're using your limbs not your back to get up.

Or - lie on the floor with you feet on a support (e.g. your bed or sofa). Push your feet into the support, and your arms into the floor, to lift.

Also, stop thinking of it as "basic". It's not basic! It's bloody hard and a lot of people do it wrongly. Think about it as requiring high skill...

Does the teacher not help you at all?

She comes over and has me use her for support but seems totally baffled at why I can’t do it. It’s embarrassing as it has happened in every class for months, and I’m the only one who can’t manage it.

I can do it if I create some momentum for myself. So I actively swing my legs up from the floor, rather than gently lifting them. No idea if that's the right or the wrong method though!

I can’t even do that! It’s like my backside is glued to the floor and I just can’t get it up.

it sounds like you have very weak muscles in your abdomen, most likely because of the c-sections. Ask for some other moves that could strengthen your abdominals, or like others have said, do it right up against a wall.

Yoga should never be a competition; any movement is beneficial and anyone in class should be non-judgmental. Good for you for getting to class and enjoying yoga. I love it and it has really benefited my mind and body.

How do you get on with what my yoga instructor terms a "glute bridge"?

Lying on your back, knees bent, feet on floor then lift up your bottom and back from the floor.

Would that work as an adaptation to strengthen some similar muscles?

In Iyengar yoga we're recommended to put a block under tailbone area to help getting up.
It's not an easy pose, and not everyone's bodies can do everything. In the class I go to, many people never do shoulder stands. A good yoga teacher will know this and adapt for you.

I can do a bridge without too much trouble which is why I think the instructor can’t understand why I can’t do the inversion. I’m glad to hear it’s not an easy pose- but I’m literally the only one in the class who hasn’t been able to do any version of it. I’ve spent a lot of time working on my core strength, I’m aware that it’s very poor.

Have you tried doing bridge pose with a chair? Chair against a wall. Lay down on floor with feet on the edge of the chair seat and go into bridge. You might be able to raise your hips high enough to get your hands under them. Also go into bridge doing pelvic tilts first by pushing your lower back into the floor. (I know, it sounds like the opposite of what you're trying to achieve but..)

On the other hand, if you're finding it tough/impossible, perhaps your body is trying to tell you something, especially given the major surgery.

Just an update- after 6 weeks of intense core work and a lot of practice I can finally get into position and managed a plow also! Next challenge will be a wheel.

Great stuff OP. That's the way with yoga 😊

@Logslogs what did you do for intense core work? I'm having trouble with shoulder stands and for other poses that involve balance such as the dancer. I am progressing with the tree pose and for a short while can do it with my foot on my calf.

You have brilliant perseverance

I’ve been doing a lot of planks, side planks, deadbugs, toe taps etc. And lifting heavy.