Arm binds are common in yoga poses, but some restrictions could limit your arm binds. Arm binds are more advanced variations of certain poses and can require a sufficient amount of time spent on your yoga practice before you attempt them. If you have restrictions in arm binds in yoga, you can get around them and develop your practice while you work through those restrictions.
Inexperience
Sometimes a restriction in your arm binds can simply be from the amount of time you have been practicing yoga. In most poses, binding your arms means you wrap your arms around your own body in different ways and clasp one hand with the other. This requires a fair deal of flexibility and openness in your shoulders, upper arms and abdominals. Many arm binds also have an element of twisting, so your spine needs to have enough flexibility to rotate safely in the arm bind. if you have not been practicing yoga long, you probably won't have the flexibility in one of these areas yet. An inexperienced practice can be a restriction to arm binds in yoga.
Injuries
Injuries can always serve as a restriction in arm binds. If you have a shoulder or spine injury, arm binds will be restricted because you might have lost strength and mobility in the areas. A rib injury or injury to your abdomen will also limit your arm binds because you won't be able to connect your hands while maintaining proper, deep breathing. Although yoga is an effective way to alleviate and work through injuries, arm binds are not healthy for injuries to body parts and muscles that are needed to complete the bind properly.
Anatomy
Sometimes the way your body is structured presents a restriction in your arm binds in yoga. If you have short arms and a long torso, arm binds will be more challenging regardless of your flexibility and experience. If you have longer arms, arm binds are easier because it gives you more space to complete the bind and you may not have to be as flexible in the shoulders, but can rely on your anatomical benefits. In addition to anatomy, your bone structure and muscle composition plays a part in arm binds. If you have more fat or muscle, you will have a harder time in arm binds than those who are thinner and have less muscle mass.
Modifications
You can use some modifications in your practice to grow and work into binding. An effective modification tool is a yoga strap. Yoga straps can be found at most retail stores and yoga studios and can provide the extra space you need in your shoulders when arm-binding. Holding a strap with both hands allows you the room to build the flexibility you need to end up getting your hands to clasp together eventually.
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