Yoga Therapy Tip: Love Your Neck

There are a select number of people in our society who can do it.  One part urban myth, one part Gumby, and two parts non-user of handheld devices these people are said to roam free among us.  These special people are the ones that can practice shoulderstand without support. 

For the rest of us, we need to start piling up the blankets.  

 With out desk jobs and mobile devices it's rare to have the ability to flex the neck, keep a straight, and fully extend the arms.  Instead most of us are pros at doing the complete opposite move, The Slouch.  I have no shame in admitting I'm not one of the unique individuals who doesn't need support.  I use a mountain of blankets the height of Everest to keep my low back happy in Shouldestand.  You should to.  To test out which group you're in, extend your arms at the shoulders (pull your arms back behind you) and flex your neck (lower your head) at the same time.  If your neck and upper arms don't make it parallel to the floor at the same time without your shoulders rolling forward, you're in the support camp.

What to do?  Use support.

Example: Supported Plough or Halasana with the feet on a chair (main photo)

Here's the setup for all Shoulderstand poses:

1. Fold a minimum of five (5) Indian cotton blankets on top of each other so they're as wide as the width of the mat.  If you have thicker Mexican blankets, bonus; use them as the foundation of your blanket highrise.  If you think you have enough height, add another blanket!
2. Line the edge of the blankets up like you have a serious case of ODC.  A sharp, clean blanket pile edge is crucial for maximum comfort.
3. Fold your mat over the blankets but leave 5 inches from the edge.  This is the side where you'll eventually place your shoulders.
4. Place a bolster next to the blankets on the opposite end from where your shoulders will be.
5. Lay on your back on the blankets with your head on the floor and your neck mostly off the support.  Your shoulders should be an inch or so from the edge of the blanket pile.
6. With bent knees lift up into a bridge.
7. Hold the ends of the bolster with your hands.  Externally rotate and straighten your arms.  Ground the outer edges of your shoulders and upper arms.
8. Roll as far up onto your shoulders as possible.  If you roll off the support, come come and readjust your position.  Your neck should be FREE of the blankets.
9. Once you've rolled up bring the chest towards the chin.  That space between the shoulder blades?  Draw that area in as is someone were poking you there.  (I regularly torture my students this way.)
10. Keep the lift in the chest as you kick up one leg at a time and take them to a chair placed by your head.  Stay here in PLough Pose to learn and develop the grounding action of the arms and lift the thoracic spine (ribcage area).  Draw that space between the blades in.  I said IN!
11. Gradually move your back from a straight position (as in the photo) to more of a plough or curve as in the classic pose.  walk your feet away from you on the chair and move until your groins are over your head.
12. Stay with the chair for some time.  Don't be too kick to move your feet to the floor.   When ready, make sure you can still feel and maintain the lift in the chest.
13. Use this as your foundation for Shoulderstand and other poses where you're supported on your shoulders.

Supported Shoulderstand or Salamba Sirsasana (below).

 *Ignore my right big toe, it's going for a walk.  Do the above and I promise your head, neck, shoulders, and lower back will thank you.  If you're not convinced, try it out and get back to me about how good the pose feels. Here's to happy necks, #yoganinja #ninjawisdom #letyogain #yogatherapytip Want more?In my newsletter that goes out every Thursday I share personal stories and free tips on how to let yoga into your life.  Sign up to receive the newsletter using the link on this page on the right of the menu.  Do you have a yoga therapy question? Email it me at info@kimmcneilyoga.ca.Share how this tip has helped you on my Facebook Page or Instagram.   If you think this post could help someone you know, please share it using the nifty social media buttons above.