Thanks so much for writing in! Sorry about your shoulder but happy to hear you are practicing again! I would always recommend first asking your doctor what your limitations and risks could be and make sure you are safely entering and exiting the pose. We are not prescriptive in recommending classes. I also suggest rebuilding the strength in your shoulders and upper arms as well as using props such as blocks, straps, and the wall until you can fully get into wheel pose or Urdhva Dhanurasana.
Another thing I learned in my teacher training how to get off the crown of your head is by doing these few steps.
Lie on your back in supine, bend your knees and bring your feet as close to your sitting bones as possible. Bend elbows, spread your palms on the floor framing your head with fingers pointing towards shoulders.
Actively pressing your feet into the floor, exhale and life your tailbone up, firmly lifting the buttocks, reaching the pelvis up. Then finally firmly press down on both hands lifting and allowing the shoulder blades to come together.
I also find this helpful to have my feet facing the wall so they don’t slip. Also, practice bridge and stretch out your shoulders as warm up.
Remember to LISTEN to your body. If something doesn’t feel right, notice that sensation and see what it is telling you!
I am going to suggest classes to help!
Vinyasa Flow with Stephanie Snyder
30 mins • Level 2
Please let me know how you like these! Namaste.