Broken Wing

A quiet prone yin shape that explores the chest, shoulder and front of the arm through a gentle turn of the body.

“Lie low. Turn with care. Listen through the shoulder.”

Broken Wing invites the front of one shoulder to meet steady, patient sensation. The body remains close to the ground while the chest slowly turns away from the extended arm. It is less about depth and more about choosing a version that allows the shoulder, neck and breath to stay in conversation.

The purpose is not to create a large shape. The purpose is to explore how the shoulder responds when time, weight and gravity are introduced gradually. Sensation should feel clear enough to notice and spacious enough to breathe with.

1. 1Lie on your front with your head turned to one side.
2. 2Extend one arm out to the side at shoulder height, palm facing down or up.
3. 3Bend the elbow if a cactus shape feels more available.
4. 4Place the opposite hand near the chest for support.
5. 5Slowly roll the body away from the extended arm.
6. 6Keep the head supported by the floor, a blanket or a block if needed.
7. 7Pause when sensation in the shoulder or chest becomes clear.
8. 8Let the legs rest, bend or stack in a way that feels steady.
9. 9Stay for a comfortable amount of time, then return slowly through the centre.
10. 10Rest before changing sides.

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

• •Is the sensation in the chest, shoulder or arm?
• •Does the neck feel included rather than strained?
• •Can the extended arm remain quietly placed?
• •What changes if the elbow bends?
• •Is the breath still easy to receive?

Let the breath show you the level of the pose. If the breath becomes sharp, narrow or held, explore a smaller turn of the body, more support, or a softer arm position.

Observe the first few moments of entry. Students often move quickly into the shoulder before they have felt the ground. Watch the face, breath and hand for signs of gripping, and offer smaller options before offering more range.

Reflect after practising:

• •Where did the strongest sensation appear?
• •Did the shoulder feel different when the elbow bent?
• •Could you stay curious without adding more effort?
• •What did the breath suggest about the depth of the shape?

Rather than mistakes, you may notice:

• •Rolling too far too quickly
• •Pressing into the support hand
• •Holding the breath
• •Collapsing into the neck
• •Forcing the arm behind the line of comfort
• •Numbness or tingling in the hand

• •Bend the extended elbow into a cactus shape
• •Keep the chest closer to the floor
• •Place a blanket under the head
• •Place a bolster in front of the body for support
• •Rest the top knee on a block or bolster
• •Reduce the time in the pose

• ✓The shoulder sensation remains manageable.
• ✓The neck feels supported.
• ✓The breath stays available.
• ✓The body can return to centre without rushing.
• ✓There is no numbness, tingling or sharp pain.