When I learned poses like plow, bridge and shoulder stand, my teacher, Bill Hunt, emphasized the need for caution in those poses. A lot of weight can wind up pressing on the cervical spine and it’s not good for your neck to bear that kind of weight. So he taught us a number of precautions and a prop for doing those poses while protecting the cervical spine.
It took me a long time but after I did the poses according to his instructions long enough I became able to do them without a prop and knowing exactly what it feels like to have my shoulders and neck in the proper position. Over the years I’ve been a little shocked that I never see recordings or books about yoga that offer those suggestions for entering poses like plow with maximum safety to the cervical spine.
If you’re new to those poses or you have tight shoulders, it’s best to use a blanket for the pose. With a thick blanket, just fold it into a square; for my classes I have some thin throws and I fold two for each student and pile them directly on top of one another. The trick is getting into position on the blanket. You want to have your back on the blanket with the top edge of your shoulders about one inch inside the top edge of the blanket (or consider it that between the top edge of the blanket and the top of your shoulders there’s an inch of blanket). In that position your neck will be at the edge of the blanket and hanging into the space between the blanket and the floor. I think every beginner should use the blanket. If you have really tight shoulders you should keep using the blanket.
The next steps I do whether I do or don’t use a blanket. Lift your hips a little and clasp your hands underneath you. Shift as needed to bring your shoulders blades in as close to one another as you can. If you’re on a blanket make sure that you’re keeping your position with your neck just above the edge of the blanket, maintaining that space. If your shoulders are really tight it may be hard to feel whether you’ve moved the blades but do the best you can. When they move in toward one another you create a space along the upper spine so that you’re not going to put weight on it.
After bringing the shoulder blades toward one another pull your clasped hands toward your feet so that you come up higher on your shoulders. Make sure that you keep your shoulder blades pressed as close as you can. If you’re up on your shoulders and you’ve created that hollow space then the weight of your body will be on your shoulders instead of your neck.
Move your hands back out and lower your hips while keeping the position of your shoulders and shoulder blades and then move into whichever posture you wish to do. If you take these precautions you should be able to practice these poses for years without having problems with your neck.
- Healing Journey Monday: starting an easy yoga practice 2 (bluegrassnotes.wordpress.com)