A FEW WORDS TO PREVENT TRAUMA...
"If he can do this asana, then I can too" - And turn your body in a complicated position, absolutely not ready for it. As a result, great ambitions turn into wounds. When practicing certain Yoga asanas it is better to be particularly careful.
Even in yoga, we always want to be "faster, higher, stronger". But it is not by chance that the instructors stop not to repeat that the practice of Yoga - is not a competition, that the goal is to effect your individual development. Comparison only makes sense when you compare yourself to yourself: as you were before the start of the practice or, for example, a few months ago. It's just not worth comparing yourself with the neighbor. But sometimes it's so hard to resist...
Sometimes an injury can be caused by the practice abusive asanas. To avoid such injuries it makes sense to go to a yoga club at least once in a while. or take private lessons from an experienced instructor, so he can correct you. If this is not possible and you engage in the practice based on exclusively on a video, remember that it is better to "do little" than to "do too much". Here the principle of yoga is similar to that of medicine "Do no harm".
When we practice the inverted postures incorrectly, above all, we run the risk of injuring the neck. Here is some asanas the more traumatic ( only when performing incorrectly! )
I am not urging you to completely abandon these asanas, just be aware and careful in their development and implementation.
Good practice to all!
Shirshasana
Foreword: the vertebrae of our neck are made to ensure the weight of our head. In total, this weight does not exceed 6 kg. Have an idea of what happens to the neck when you load it with 90% of the body weight...
Shirshasana, or the position on the head - it is the calling card of Yoga and also one of the most traumatic asanas. When Sirshasana is "built" correctly, at least 80% of the weight is rests on the hands, and a maximum of 20% - on the head.
The neck and the entire spine are stretches, the pelvis is strictly above the head. If the entry in this is incorrect - we risk causing injury to the cervical spine. Shirshasana should be learned step by step. It is better to spend more time to strengthen the arms and back, neck, than risk injury. And with hernias in the neck it is better to choose other yoga postures - Stand on your hands or forearms.
Sarvangasana
Halasana
Sarvangasana can also be very traumatic for the neck. The correct version: the shoulders are well apart and do not touch the ears, the neck is stretched, the chin pointing up to the chest. If the shoulders tighten the neck, she create tension which increases the risk of injury.
Consider placing a coverage under the shoulders to relax the neck if you feel that this area is not flexible enough. Do not practice on hard ground, it risks creating a herniated disc, following the pressure of the vertebrae against the surface.
Karnapidasana
During the execution of these asanas it is necessary to take into account the same nuances as for the Sarvangasana.
Also, with the limited mobility of the pelvis, when your feet do not touch the ground during the exercise of Halasana, it is better to put the feet on the wall, chair or on the bricks in order to unload the region lumbar. Halasana with the feet not touching a support can strongly overload the area of the bowl, and regular performance of this asana is fraught with trauma, if not, at least painful sensations in the region. In the case of protuberances or hernias in the lumbar region it is best not to do Halasana without support for the feet in order to avoid injury.
The more sophisticated option - Karnapidasana - need very good mobility of the shoulder girdle and the pelvis. If you are not sure - better not to experiment. This asana yoga performed by forcing oneself, little lead to injuries to the neck, waist, and spasms of the upper back and chest muscles.
Same advice as for Sarvangasana : Consider placing a coverage under the shoulders to relax the neck if you feel that this area is not flexible enough. Do not practice on hard ground, it risks creating a herniated disc, following the pressure of the vertebrae against the surface.
