Shoulder Injuries and Ashtanga Yoga: Is It the Practice or How We Practice?
I was recently talking to a friend who told me she had practiced Ashtanga for years earlier in her life, but eventually had to quit because she kept getting rotator cuff injuries. I could relate. I’ve had my fair share of injuries over the past 20+ years of practice—and they’ve forced me to question this method more than once.
And yet, I keep coming back to it. Ashtanga is my own personal Brokeback Mountain: I just can’t seem to quit it, even though I’ve tried. There’s too much I love about this practice—its rhythm, structure, breath, and the way it constantly invites me to look inward.
Ashtanga yoga is a dynamic, physically demanding practice built on repetition and discipline. But if you’ve heard someone say they had to quit because of shoulder injuries—particularly rotator cuff strain—you’re not alone. It’s a real concern, and one that deserves thoughtful attention.
I tore the labrum in my right shoulder learning to snowboard 17 years ago. It required surgery and six months off practice, followed by a long, slow return to the mat. Since then, I’ve had to be very conscientious about my shoulders—modifying when necessary and backing off any movement that aggravates pain. So far, that approach is working. It’s allowed me to sustain a practice I love, while respecting my body’s needs.
But Is Ashtanga Inherently Risky for the Shoulders?
The short answer is: not inherently—but how we approach the practice matters deeply.
Why Shoulder Injuries Happen
The shoulder is a complex joint, stabilized by a group of small muscles known as the rotator cuff. In Ashtanga, movements like chaturanga, upward-facing dog, and jump-backs/jump-throughs are repeated frequently. If performed with poor alignment or insufficient strength, these motions can lead to overuse injuries.
Here are a few common contributors:
Repetition without rest – Daily practice doesn’t leave much time for recovery, especially if you’re pushing through discomfort.
Misalignment in key poses – Chaturanga with flared elbows, sagging shoulders, or an unengaged core can place excessive strain on the rotator cuff.
Lack of individual adaptation – Traditional Mysore-style classes are powerful, but they rely on a teacher’s ability to tailor the practice to the individual.
Advancing too quickly – Students may move ahead in the sequence without the shoulder stability to support new movements, increasing the risk of injury.
A Sustainable Approach to Ashtanga
At Ashtanga Yoga Great Barrington, we honor both the tradition of this method and the uniqueness of every body that steps onto the mat. We believe yoga should support long-term vitality—not wear you down.
Here’s how we support shoulder health in our space:
Thoughtful modifications – Whether you’re healing or preventing injury, we’ll work with you to adapt your practice. That might mean skipping vinyasas, using props, or refining transitions.
Foundation in alignment – We teach shoulder mechanics from the ground up, especially in poses like chaturanga and upward dog.
Strength before progression – You don’t need to be “strong” to start, but we’ll help you build strength safely and progressively.
Open communication – We welcome conversations about past injuries and current concerns. Your experience informs how we teach.
You Can Come Back—Safely
If you’ve stepped away from Ashtanga because of injury, you’re not alone—and you’re absolutely welcome here. With the right guidance and a practice rooted in awareness, Ashtanga can be not only safe, but healing, empowering, and deeply personal.
It’s not about pushing through pain. It’s about meeting yourself, every day, exactly where you are—with breath, with presence, and with care.
We’re here to support that.
Thinking of returning to the mat after time away?
We’d love to meet you where you are. Come try a class, reach out with questions, or just stop by the barn and say hello.
