Neck in Ustrasana?

Yoga Discussion General Yoga
#1

Hello all,

This is something that’s always bothered me. Ustrasana (camel pose) is my nemesis pose that I am trying to make friends with. The vulnerability of it is one aspect, and the fear is something else.

I’ve been an avid practitioner for about 2 years. I have flexibility in my back and can relatively easily put my hands on the flat soles of my feet.
What I don’t know what to do with is my neck. I’m not sure whether to let my neck hang loose, where the weight of my hair and head feels like I’m pulling my throat, or whether I’m supposed to support my neck, and then I feel super scrunched in the shoulders and pinched where my skull meets my first vertebrae.

I keep trying to be present with the fear and not push myself to injury, but I do feel that I’m missing something.

Any ideas/suggestions are welcome. Thank you.

#2

Hello Totusha,

First, the fact that you have “flexibility” in your back is not really the germane issue. The issue for backbends in where that flexibility is. When the spine is not arched in a uniform manner in full backbends then the demand for the pose goes into the weakest link in the spine and that link tends to collapse in order that the pose may be “done”.

Second, Ustrasana is a backbend that warrants preparation. So the next issue would be what is preceding Ustrasana in your practice.

Third is whether you have a healthy cervical curve. If you do not then to toss the head back is reckless, without some form up support on the posterior side of the cervical spine (neck).

Finally, the pose for a person with an appropriate practice and a healthy neck does have the head going back HOWEVER in asana nothing should be opened at the expense of something being closed. In other words the opening of the front of the neck should not result in a pinching in the back of the neck. There are specific instructions and actions for this and that should be covered by your teacher.

Warmly,

gordon

#3

Generally if your chest is nearly horizontal, with your hands clasping your heels, it is a good indication that the curve of the spine is evenly distributed. Initially when releasing the head back, it can feel strange, as if you are “pulling on the throat,” as you mention. With practice, you do grow accustomed to this sensation.

As long as your neck is healthy, and you do not feel any painful clinching when you release your head back, I would say it is the next logical step in your practice. Rather than simply crunching your neck while releasing your head back, consciously try to lengthen the cervical vertebrae before dropping back.