5 Post-CrossFit Yoga Poses for Overhead Squats

by STEPHANIE RING

Though mobility in the shoulder girdle is not the only factor at play during an OHS with less than ideal form, it is definitely something to think about as you begin to dial in the areas that need improvement.

The overhead squat, when done properly, is a beautiful movement and a huge component of the snatch. With so many possible areas of limitation in your overhead squat — from hip mobility to core strength to shoulder stability — it is important to start with one or two points of correction and go from there. In this article, we will focus on shoulder flexibility to keep it simple and to the point. These movements take time and practice; if you can be patient and work with the right technique, you will be better off in the long run. Having a really good coach to help you spot areas for improvement is critical in taking your fitness to the next level.

As a society we tend to sit quite a bit, and with a good amount of sitting comes inevitable slouching, which lends itself to tightness in the front of the chest. In addition, many of us may have focused mainly on chest and biceps before finding CrossFit, thus further shortening those muscles. It is a very common issue for people starting out, especially as it relates to OHS.

The exact muscles that need to be open enough to receive the weight in the correct and safest position – shoulder externally rotated, arms extended and the eye of the elbow facing up towards the bar — are the ones that are, in essence, shortened by all that slouching.

Think of when you are doing your shoulder roll-throughs: that tightness as you move the PVC pipe behind your head is the area of the chest and shoulders where most people have issues. Though mobility in the shoulder girdle is not the only factor at play during an OHS with less than ideal form, it is definitely something to think about as you begin to dial in the areas that need improvement. Beyond the lift itself, having the flexibility to bail safely with the option to throw the bar behind you is also a critical aspect of this lift.

These 5 post-CrossFit yoga poses for overhead squats are not only great for after the WOD, but are also really helpful for improving mobility in the entire shoulder girdle, as they include auxiliary muscles that aid in shoulder rotation and movement. As you start to move through each of these stretches, you will notice areas you feel more than others. You will want to spend more time focusing on those particular muscles. Stretch number 5, the Variation of Parsva Danurasana, is the stretch that directly targets the front of the chest and shoulders, just like your shoulder roll-throughs.

Realize that increasing flexibility in the shoulder girdle will take time and regular practice. These are just some of the ways you can increase your shoulder mobility. As always, try different things to find what works best for you.

Author’s Tip:

If you are not stretching post-WOD, then make sure to warm up a bit before you do these shoulders stretches. Spend 30-60 seconds or 10 breaths in each pose. Allow the body to relax through the breathing, and settle into the stretch.

1. Uttana Shishosana (Extended Puppy Dog Pose)

Start by sitting on the heels with the shins on the ground. Separate the feet, shins and knees about hips’ distance. Walk the hands forward until the hips are stacked over the knees. Continue to walk the hands forward without moving the hips until you feel a stretch in the chest and the side body/armpit area. With the forehead or chin on the ground (whichever is most comfortable on the neck), press the palms down and allow the chest to descend.

2. Gomukhasana Arms (Cow Face)

Start by sitting on the heels, feet and shins together. Bend the right elbow and grab it with the left hand. Draw the right elbow in towards the midline, making sure that the right tricep is rolling forward. From here, reach the left arm around the back, palm facing out. Walk the left fingertips towards the right and claps them together if possible. If not, use a strap or band to modify. Breathe through the stretch, then switch.

3. Criss-Cross Arms

Start by lying on your belly. Sit up onto your forearms. Thread the right arm through and under the left arm to the left. Then walk your left arm out to the right until you’ve reached your limit. Allow the chin to fall towards the triceps as you relax the head down. Don’t forget to breathe! Switch sides after a minute or so.

4. Uttanasana with Clasp Hands

Start standing with the legs hips’ distance. Clasp the hands by the low back, extending the arms while keeping a soft bend in the elbow. On an exhale, fold forward, sending the hands up and over the head. Bend the knees if you need to, taking the hamstring out of the equation.

**If clasping your hands behind your back is not accessible, use a strap or PVC pipe; widen the grip to a place where you can fold forward.

5. Variation of Parsva Dhanurasana

Start by lying flat on your belly. Extend your right arm out to the right palm down. Bend the elbow, making a 90-degree angle. Walk the palm forward 2-3 inches so your elbow is now slightly higher than the shoulder. Bend the elbow more so that now the palm is angled slightly towards the head. With the shoulder relaxed down, slowly on an exhale start to roll onto your right side. Use the left palm as leverage and ground it near the chest. Hold and then switch sides.

Stephanie Ring is the creator of Endure Yoga. Find out more athttps://www.facebook.com/EndureYoga and follow her on Twitter at @EndureYoga1.

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