- lie in savasana
- slowly push the back of the head towards the ground without taking the head further into the
neck (in contrast to matsyasana). Maybe the upper back can lift off from the floor from a certain amount of force exerted.
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- The use of force should be increased slowly and possible limits of the neck muscles should be taken into account.
In the case of neck tension, even a moderate use of force can trigger a distinct sensation in the muscles.
Since the neck muscles here work in a fairly neutral angle range, the muscular work will not lead to
an increase in tonus but rather to a reduction of hypertension.
- the shoulder blades move towards the pelvis and spine
- It is allowed to exert so much force that the upper back can
lift off if this is ok for the neck muscles. If an unpleasant
pressure occurs at the contact point at the back of the head,
a blanket can help as a softness mediator.
| known issues that may occur even when practicing correctly |
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