Sarvangasana and Halasana
Understand what the problem is and how to do them safely.
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Normal Range of Motion (ROM) for flexion of the head (cervical spine) is between 50-60 degrees. Some people have more movement, others have less.
Pushing beyond our individual ROM will require compensation in the thoracic spine (upper back) or increased stress to the neck (cervical spine). To prevent neck injury the instruction is often given "never turn your head to the side when in shoulder stand". This is good advice if your neck is already pushed past its safe ROM where the slightest movement will result in trauma to the neck. A wiser instruction/question is can you lift your head off the floor when you are in the pose? If you can lift it you can look to the side because you are in your safe ROM. The majority of us need a lift under our shoulders to protect our necks. How do we know how much we need? There is a way to measure it. |
Q: Can I just cautiously stretch my neck until I can flex it to 90 degrees, so I don't need props at all?
A: Yes and no. Stretching the neck beyond its safe ROM will result in the loss of its normal curve. This will hasten the degeneration of the neck.
A: Yes and no. Stretching the neck beyond its safe ROM will result in the loss of its normal curve. This will hasten the degeneration of the neck.
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MeasurmentStanding in tadasana, take the head forward and down while the arms are lifted.
Do not allow the alignment to become distorted (rounded back and collapse chest). Observe the distance between the top of the head and the shoulders. This is the amount of space between the shoulders and the floor that needs to be filled in order to keep the neck safe. |
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Basic setupA chair under the feet restricts the amount of flexion in the hips and spine allowing for freedom in the shoulders and neck.
In the photo on the left, the weight of the legs and pelvis is supported leaving the shoulders and neck free. |
Can you lift your head off the floor when in the pose?
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If there are no props available, the poses can still be performed safely by not forcing the body into a position where the head can not be lifted.
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