Headstand (Shirshasana)
I have a bad neck. Should I avoid headstands?
Shirshasana can exacerbate neck woes, but it can also strengthen the neck by developing muscle tone. Many people rely on the support of a wall when they begin practicing headstand, but this can cause the neck to bear too much weight and the shoulders to collapse. Instead, start in a downward-dog-like position with the head, arms, and hands in tripod. Press the palm edges into the floor to engage the shoulders. Press the forearms inwards and then outwards, and see how this engages the shoulder and trapezius muscles. Lengthen your neck and draw your shoulder blades toward one another, into the spine and toward the hips, and walk in your feet until either your spine comes to ninety degrees or you can no longer sustain the muscle action of the arms and shoulders. Work here until you feel comfortable and strong and can gradually transfer enough weight to the arms to bend your knees to your chest, lift your feet, and come to balance without the aid of the wall.
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