This past weekend my husband and I attended a Sader Dinner at our church in commemoration of Passover and the beginning of Holy Week. Although we're not Jewish, it was an extremely poignant and very educational experience. We were seated at round tables in the Fellowship Hall, and because I had my back to the Rabbi who was teaching us about the Passover traditions and their symbolism, I had to keep twisting around to see which of the "four cups" he was holding and then asking us to follow suit. By the end of dinner I had developed quite "a pain the neck" (but hopefully hadn't acted like one!)
Stiff necks and upper back pain are extremely common in our technological age as we spend hours leaning forward to read computers and e-books. The muscles in the neck and upper back (upper and lower trapezius, splenius capitis, rhomboids, etc.) work constantly to hold the heavy head, weighing between 12 and 15 pounds, erect and aligned over the spine so it's no wonder that they freeze up and rebel. Some even develop a condition known as "forward head" because the stronger upper trapezius muscles do most of the work to support the weight of the head as the lower muscles that oppose the forward lean become weaker. As much as possible the heavy head should remain aligned directly over the spine and simply tip or pivot to change directions, rather than falling forward or leaning to the side.
Numerous studies have shown that stress also contributes to discomfort in these overworked muscles, but a less obvious cause can be a resistant or stubborn attitude. Ever notice how the neck and upper back muscles stiffen in a gesture as simple as refusing to eat something that we deem distasteful. Pay close attention to these muscles the next time you feel yourself resisting something or someone. This week we're going to surrender and relax some of that resistance in those overworked neck muscles with a variation of the "Wide-Stance Forward Bend" also known as Pasarita Padottanasana. These wide-stance, forward-bending postures are safe for prenatal students when done for brief periods at a time.
Numerous studies have shown that stress also contributes to discomfort in these overworked muscles, but a less obvious cause can be a resistant or stubborn attitude. Ever notice how the neck and upper back muscles stiffen in a gesture as simple as refusing to eat something that we deem distasteful. Pay close attention to these muscles the next time you feel yourself resisting something or someone. This week we're going to surrender and relax some of that resistance in those overworked neck muscles with a variation of the "Wide-Stance Forward Bend" also known as Pasarita Padottanasana. These wide-stance, forward-bending postures are safe for prenatal students when done for brief periods at a time.
- Physically---Standing tall and erect in "Mountain Pose" or Tadasana (described in the April 20, 2009 blog), inhale while stretching both arms upward into an "Upward Salute" (Urdhva Hastana described in the April 27th blog). Then slowly exhale the fingers of the left hand just below the right ear lobe while the fingers of the right hand lower onto the right shoulder, pointing toward the neck but without allowing the head to lean forward or backward. Remain in this beginning posture for 3-5 smooth and deep breaths to lengthen and slowly release the muscles along the right side of the neck and shoulder. Allow the bottom tip of the right shoulder blade to tuck under and release down the back at the end of each thorough exhalation. Inhale back into an "Upward Salute" to switch sides with the right hand now over the left ear for an equal number of rhythmic breaths.
- To move into the "Wide-Stance Forward Bend" also known as Pasarita Padottanasana. inhale back up into an "Upward Salute" drawing up the pelvic floor and abdominal muscles (the locks or bandhas) to support the fold forward into Uttanasana (also described in the April 27th blog), but modified with both knees slightly bended as the torso releases onto the thighs for several smooth and steady breaths. (Prenatal students should have a slightly wider-than-hip-width stance.) With each inhalation feel the rib cage and clavicles broaden, creating space in the upper body as the spine lengthens and the neck and back muscles begin to soften. Remain in this modified "Forward Fold" for 5-6 rhythmic breaths before inhaling the right hand onto the floor or a block aligned directly under the right shoulder. Before exhaling into a "Wide-Stance Forward Bend" lift and engage the pelvic floor and abdominal muscles to provide spinal support while you step one foot at a time outward to approximately four-foot distance apart. With the right hand remaining firmly on a block or the floor under the right shoulder, inhale the heel of the left hand onto the sacrum (triangular-shaped bone just above the tail bone) with the elbow pointing up toward the ceiling for several breaths, keeping the gaze (drishti) at the right thumb and the head at the same level as the spine. On an inhalation pivot the head cautiously to the left with the chin in line with the left shoulder as the left arm straightens and extends up from the left shoulder. With each full inhalation gently stretch the gaze toward the left thumb above the shoulder (angusta ma dyai) by twisting cautiously to the left. Remain in this variation of a "Wide-Stance Forward Bend" for 5-6 smooth and even breaths to allow the muscles of the neck and upper back to soften and expand. To switch sides, at the end of the last exhalation release the left hand onto the floor or a block under the left shoulder and inhale the right hand onto the sacrum with the gaze releasing to the left thumb until the right arm stretches above the right shoulder. The gaze then switches to the right thumb by cautiously pivoting the head to the right but still in line with the spine. With each inhalation extend through the crown of the head to lengthen the spine and exhale to gently pull the shoulders and shoulder blades down away from the ears.
- Mentally---Placing the fingers on the shoulders during the initial warm-up stretch will help to remind you to keep the shoulders relaxing down and away from the ears. The heel of the hand on the sacrum serves as a reminder to extend forward through the spine maintaining a slight concave curve in the lower back with the tail bone lifting away from the head. Pay careful attention to the process of bringing healing breath called prana into the body as you direct it toward the places where you feel the sluggishness, stiffness and greatest resistance. Emphasize the exhalations as you softly repeat a short prayer (called a mantra) such as, "I surrender."
- Spiritually---As you become more aware of the physical resistance in your neck and upper back ask yourself who or what could be causing this resistance. Are you possibly resisting any nudgings from God's Holy Spirit to do or say something that you know in your heart are the right actions or words? Surrender now and you will experience relief! plf
