Broken Wing

The instruction to let the shoulder release, rather than resist the floor, points at the same passive principle running through this whole family. There's a temptation to hold some tension against the intensity here, and the actual technique is closer to allowing the weight to sink rather than protecting against it.

To release the chest and front of the shoulder deeply through a prone, rolled position, allowing the shoulder to sink rather than resisting.

1. 1Lie on the belly, one arm extended out to the side in a T shape, palm down.
2. 2Begin rolling the body toward that arm's side, allowing the shoulder to come underneath.
3. 3Let the weight settle onto that shoulder, resisting the urge to hold back or brace.
4. 4Rest the head on the floor or turned to one side, whichever is comfortable.
5. 5Settle in for a duration appropriate to the intensity, which may be shorter than other yin poses.
6. 6Roll back slowly and with care, shaking out the shoulder before repeating on the other side.

Instead of searching for the “correct” position, notice:

• •Alignment is minimal here, the priority being a sustainable depth of roll rather than any specific shape. The extended arm stays roughly perpendicular to the body.

A slow, steady breath supports staying present with this pose's intensity, similar to the breath-directed technique in other intense poses throughout this family.

Screen for shoulder injury or instability before suggesting this pose at all, given how directly it loads the front of the shoulder joint. Beyond that, watch for a student holding tension against the position rather than allowing genuine release.

Reflect after practising:

• •If you have any shoulder instability or injury history, this pose deserves real caution, or may not be appropriate for you today.
• •Let your weight actually settle into the shoulder rather than holding back against it. That release, even though it feels counterintuitive given the intensity, is the actual technique.

Rather than mistakes, you may notice:

• •Roll only partially at first, building tolerance and confidence gradually across multiple sessions before committing to the full weight of the roll.

• •A folded blanket under the shoulder and chest for cushioning.
• •A partial roll, not committing full body weight onto the shoulder.

• ✓Roll back slowly and with care, shaking out the shoulder and arm before repeating on the other side.