Well, the shoulder-neck thing is getting worse, not better. I did some research and there is a lot of discussion of hip and thigh tightness, stiff necks and weak abdominals, but not much about the trapezius muscle.
Julie Gudmestad has a thorough YJ discussion about Trikonasana and recommends working on scapula placement before folding (she also suggests spending some time in Padangusthasana (Hand-to-Big-Toe)beforehand to open up the hamstrings and hip flexors...maybe that would help your hip soreness, Ivete). She suggests, before folding, extending the arms and rotating the palms of the hands and elbow creases towards the ceiling, which engages the shoulder blades and draws them down--opening the chest. Then turn the palms back over, but keep the elbow crease rotated up.
When I tried this, I noticed the action in the upper back, but the same old pain started after about a minute. It is very interesting how spending serious time in a pose can be so instructive. I knew I had tightness, but I was surprised at how insistent it is. Luckily, I have a student who is a masseuse and I think we're going to work out some sort of trade of services (score!).
As far as modifications go, I did a couple Triangles with a chair, that would be helpful for people with tight hips, who can't fold as sharply at the pelvis. My upper arm did start to fall asleep during the long hold, which is probably due to the changed angle of arm to torso. Neck was the same.
I also tried with my back heel against the wall, which helps stabilize the back leg. It also reminds you to keep your back thigh rolled out and your hips square. I like this for students who have trouble keeping the pose narrow. Doing Triangle against the wall serves the same purpose.
Sooo, what did everybody else discover? Is it still your favorite pose? Do you have some tightness lurking? Any suggestions for my neck?
Next week: my personal fave (at least until now) Adho Mukha Svanasana...Downward-facing Dog!