Friday Q&A: Propping for Shoulderstand

Q: For years I've read & been told at the Piedmont Studio (great teachers as you know) that I should use a blanket while doing Shoulderstand. Yet, when I'm home on a carpet surface w/mat I'm very comfortable doing the Shoulderstand with no blanket/s. When I use one or two blankets, it's actually uncomfortable on my neck. Yet, I respect what I've been told and am concerned that suddenly one day an injury will pop up just because I was too lazy to get up & get the blankets! I use them at the studio because I know I'm expected to, but at home much more comfortable w/out.

A: Thanks for your question regarding the correct propping of shoulderstand. Shoulderstand may need to be approached differently for different people, due to many factors. These can include age, level of practitioner, history of injury to the neck or other health issues that could require caution, such as newly diagnosed high blood pressure. But to cut the crux of your question, to support the shoulders with blankets or not, let's talk for a moment about the normal range of motion of the cervical spine, specifically in flexion or taking the chin to the chest. If you were to observe a friend or family member from the side as they actively brought the chin toward the chest, you would see that the neck bends about 45 to 50 degrees forward. This is a far cry from the almost 90 degree angle that occurs when we invert in Shoulderstand. This is called active range of motion, that is, how far you can move the joints using just the muscle contraction.

When you come into Shoulderstand, gravity adds an additional amount of movement, resulting in what is know as passive range of motion. But just because you have the potential to bend the neck further does not make it a good idea! Why not? Well, first off, it is not designed by nature to bear your full body weight. And because of that, the neck is at risk for sudden or gradual injury if we are not careful. And that could be anything from a temporary muscle stain to a more serious disc rupture or, even more rarely, a stroke (a few have been reported!). By using one, or my preference, at least 2 firm blankets, you stay closer to the active range of motion of the neck and decrease the chances of injury. So, although the carpeted floor seems to feel pretty good for your head, neck and shoulder today, it ultimately is a risky way to experience this advanced posture. I hope this helps to motivate you to grab those blankets, even at home!

—Baxter

A: I think it's important for you to figure out why you are uncomfortable using blankets because the aim of using props is to make you comfortable (as well as safe). Is it possible your shoulders are positioned incorrectly on the blankets? When you are up in the Shoulderstand, the tops of your shoulders should be near the edge of the blanket, while your neck is completely free of the blanket, sloping down to the floor. In order to make this happen, before you go up, you need to start with your shoulders about two inches from the edge of the blanket (feel with your hands to check your position), because as you go up, your shoulders tend to shift a couple of inches toward the edge of the blanket (and will go off the edge if you start out too close to it). Or maybe you are starting with your shoulders too far from the edge, so some of your neck is flattened on the blanket after you get up. Again, you can try to feel with your hands after you're up (or ask someone to look at you). It's kind of a Goldilocks thing; you've got to get your shoulders positioned on the blanket "just right."

If your shoulder position on the blanket is not the problem, I recommend that you approach your favorite teacher and tell him or her that you want them to look at you in Shoulderstand and recommend better propping for your body type. Maybe a lift under your elbows, a strap around your upper arms, a little something to help you keep the cervical curve in your neck, and so on. With the right propping, your Shoulderstand should feel better, not worse. Good luck!

As to your reluctance to use props at home, I feel you! I used to say that my least favorite yoga pose was "blanket folding." It all seemed so complicated and time consuming. But since it's important for safety as well as comfort, stick with it and eventually it becomes quick and easy, almost automatic, like learning to drive a car. Years of practice later, I can now brag that I am excellent blanket folder.

—Nina