Yoga Teaching & Learning Newsletter
March 2024

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Hello Reader

At the last Q&A session we had a great conversation about necks and neck care in yoga classes.

It's a complicated topic as necks are complicated! Scroll down for some further pointers that I've put together on keeping yoga students' necks safe.
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And also - a couple of other things to mention:
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• The dates for the next 3 Q&A sessions are at the bottom of this email, plus the results of the recent survey.
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• And, a yoga teacher community hub is currently under construction - if you're curious and interested in taking part in its creation - reply to this email to find out more about joining the beta testing team (with free entry of course).
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​Thinking about neck care

In yoga, where health promotion and non-harming are paramount, there's often a worry for both students and teachers – the fear of neck injuries.

There are anecdotal stories in the press about people injuring their necks in yoga classes, some of them very serious, so this concern is not unwarranted.

Because of its structure, the neck is a particularly vulnerable area of the body and prone to injury. For example, when having to do an emergency stop while driving, the neck is susceptible to whiplash injury.

We know that head alignment is important in asana practice, though for some, a modification of poses is also needed in order to stay out of the danger zone.

As yoga teachers, we have a big responsibility, to ensure that every movement and pose is approached safely. This does involve some anatomical knowledge, but perhaps even more importantly than that, we can develop our ability to observe and intervene as necessary, while also teaching students to be aware of their bodies and to work with autonomy in a compassionate and exploratory way.
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The complex role of the neck

As well as supporting the weight of the head and holding it upright, the neck also needs to allow quick responsive movement in the head when we turn to look or hear.
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An often overlooked aspect of the neck is that it also has to adapt to any imbalances or distortions in the spine below.

This is particularly noticeable in people with a scoliosis (picture below) but is also true with less obvious spinal patternings or left/right imbalances.
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More often than not, the curve of a scoliotic spine also has a secondary curve in the neck which is caused by the neck adapting to the curve below, in order to keep the eyes level.

Ideally, we want the neck to be as aligned as possible in asana, and in everyday life, so that it works at its most efficient. But if your neutral 'normal-for-you' starting point involves a neck misalignment, we need to adapt the yoga pose to the neck, rather than forcing the neck to conform to the pose. So 'alignment' of the neck can mean different things for different people.

Observing students' necks in class can inform us when to give more neck care cues, and when to adapt poses when stronger distortions are evident.
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​Key patterns to look out for

There are some neck patterns that reduce range of movement, and in some cases may make the neck more vulnerable or make certain yoga poses more challenging.

In standing or sitting, look for hyperextended necks (in supine the chin will stick out):
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Look out for over-flexed necks (these appear flat at the back, with a loss of the natural inward curve of the neck, and often you will also see a pulling in of the chin or tightness in the throat area):

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People with long necks, or hypermobile individuals, also have a greater level of general vulnerability in the neck.

When observing the spine in child pose, take a look from above the head.
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If you see that one side of the thoracic spine (and/or possibly lumbar spine) is 'humped' and higher than the other side then there may be a scoliosis present and it's fair to assume this is accompanied by an imbalance in the neck. (Please note that this is just a general pointer to inform teaching and doesn't need to be discussed with the student. Remember not to diagnose unless you are qualified to do so.)

If we spot any of these situations, or even if you simply have a hunch that a person's neck looks tense or 'abnormal' in some way you can't pinpoint, it's wise to encourage versions of poses that offer less challenge to the neck and to teach self-awareness and autonomy.
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Creating a welcoming, relaxed and non-competitive environment for a yoga class, goes a long way to keeping necks safe.

When students learn that the experience and practice is more important than a body shape or end-point, they begin to relax muscle tension.

Stress and tension is often held in the neck and shoulders. So, simply being in a supported environment where we can relax this tension away, as well as starting a practice with gentle limbers, greatly reduces risk of injury.
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Modifying poses

Throwing the head all the way back in any back bend (pictured right, below) is not wise for those with compromised necks.

Keeping the curve of the neck congruent with the curve of the spine (pictured left, below) creates a more easeful pose. Looking straight ahead and not taking the head back at all can be helpful for many, and still provides a gentle stretch through the throat in bhujangasana.

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Moving the upright head away from the line of gravity, is challenging for the neck muscles. Additionally turning the head to look up and so introducing a twist in this position (pictured below) is even more demanding and can sometimes result in loss of alignment and strain.
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A less demanding version is to look straight ahead towards the wall, or to turn the head to look at the floor. Otherwise, taking a less wide stance will be easier on the neck. These can be useful when a student is struggling to maintain head and neck alignment.

Poses that potentially strongly impinge the neck, such as sirsasana (head stand), sarvangasana (shoulder stand) and halasana (plough, below) should of course always be taught appropriately, as you were taught in your teacher training or by another knowledgeable tutor.
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Gentle neck stretches and movements, practised mindfully, slowly and with anatomical integrity, are great for neck health and mobility. These also help to develop personal awareness of range of movement, before attempting stronger poses.

Using the weight of the head to create traction for the neck can also be great for many neck issues and provides a lovely release of tension or counterpose.
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I hope you found these words useful. Do of course raise any questions at any of the Q&A meetings.

If you are interested in the topic of neck pain - I posted a blog for my Rolfing clients on my personal website in December about this. You can find it here: http://www.yogaandrolfing.co.uk/blog/category/neck-pain​
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Yoga teacher Q&A
get-togethers on Zoom

Thank you to the Q&A members who completed the survey about days and times for Q&A meetings. Saturday mornings were the most popular, and Wednesday and Friday lunchtimes and Friday afternoon were neck and neck! So we'll continue as usual with 50% Saturdays and rotating the other time slots.
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​If you're not yet a member - find out more and join the Q&A group here​
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Dates for your diary

The next three Q&A meetings are on:

Saturday 23rd March 10-11am

Wednesday 24th April 1-2pm

Saturday 18th May 10-11am

Wishing you a restful month in this quiet part of the year, on the cusp of the promise of spring.

I hope you are keeping warm and well,

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Please feel free to pass this newsletter on to any yoga teacher friends or colleagues who might be interested in any of the content. They can sign up to receive future newsletters to their own inbox at www.yogauk.com

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