Painful neck and shoulders in standing head to knee

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martypit
Participant

December 20, 2008 at 12:58 am

Post count: 28

#1266

Hi Gabrielle,

I’ve actually got two questions:

1. I would like to know if there are any specific instructions for the position of neck and shoulders in the first part of standing head to knee. My neck and shoulders hurt a bit and it makes me want to look down, to lower my head. What do you think I am doing wrong?

2. Does the heel of the bent leg stay in line with the center of my body or does it stay in front of the corresponding hip?

I hope it’s clear enough.

Thank you for your help.

Martina

Gabrielle (The Hot Yoga Doctor)
Forum Owner

December 20, 2008 at 1:53 pm

Post count: 3048

#3938

Hi Martina

Your neck and shoulders:
Is it at all possible that you are pushing the ball of your foot into your hands? Or do you have your thumbs interlocked as well? Often students will be actively holding their foot up instead of simply providing that tiny bit of support. Write back and tell me your response to that before I go on!!!

Your heel of the bent leg:
For best and most efficient alignment I would always recommend keeping your leg and hip aligned. If you are bringing your heel to the center of the body then you are most likely allowing your hip to drop to do that.

The questions were very clear thank you! And once again you are very welcome!!!
Get back to me on the first thing so we can drill down further. :cheese:

Namaste
Gabrielle 🙂

bonmar
Participant

December 22, 2008 at 8:40 pm

Post count: 220

#3942

I have that exact same pain right at the base of my neck quite often in Standing Head to Knee, which makes me try to roll my shoulders back a bit and, you’re right, it’s easier to look down. Of course, I don’t though or I’d fall out of the posture. I try to suck my lower stomach in more and round my back more, before I straighten the leg out and straighten my back.

martypit
Participant

December 22, 2008 at 9:25 pm

Post count: 28

#3943

Hi Gabrielle and BonMar.

I have tried the pose again today and I’ve checked whether I put the weight of my leg in my hands. I think I do a little bit, but very little. I have also tried to lift all the weight from my hands but then I felt it all in my hip, and I don’t know if that’s right. I am a bit confused now…

Martina

Gabrielle (The Hot Yoga Doctor)
Forum Owner

December 23, 2008 at 2:07 am

Post count: 3048

#3944

Hi Martina

Here’s something that you can try. Bring your leg into position and then round over and let your arms hang down by your foot without touching your foot. You will feel it in your quadriceps and in your hip flexors because they will be doing all the work!!! Test that out and see if you can hold your leg there in position for a while. Check how your neck and shoulders are feeling when they are not involved in the grip as it should be a stress-free neutral position for you. You should notice that if your foot starts to drop or your leg fatigues that you can bring your fingers underneath your foot in the regular way and even just touching your hands there is enough to provide sufficient support. See if you can do that without strain. And then get back to us!

Namaste
Gabrielle 🙂
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