Yoga inversions are poses where your feet are placed higher than your head. In yoga texts, inversions are expressed as viparita karani -- meaning to look from a different perspective. Certain inversions, such as shoulderstand and plow pose, are contraindicated for people with neck pain or injuries. Experiencing neck pain during a pose is an indication to stop. Your instructor can modify the pose for you, or recommend a less painful posture.
Inversion Postures
Inversion asanas, or poses, can be as simple as lying on your back with your feet propped on a chair, or as challenging as balancing in a handstand. In either case, Ayurvedic philosophies hold that inversion postures help move impurities out of your lower body and improve circulation. Certain asanas can also stretch your spine or reduce fluid build-up in your ankles and legs. Halasana -- or plow pose -- for instance, stretches your shoulders and spine, and may reduce back muscle aches. Injuries to the spine, neck or shoulders, high blood pressure and pregnancy are contraindicated for most inversion postures.
Neck Injuries
Neck pain is a common complaint, and is often the result of tension and poor posture. Neck injuries can involve the back of your neck, or the levator scapulae muscles. These muscles run down your neck to the shoulder blades, and are covered by the trapezius muscle on the upper back. Both levators and trapezius muscles work to bend your neck backward and to the sides. Neck injuries or strain can cause these muscles to tighten, making inversion postures difficult and even dangerous. Overly tight muscles that are forced into an inversion pose can pull on your spine or damage discs that lie between vertebrae.
Avoiding Neck Injuries
Inversions are typically done towards the end of a yoga class, and only after appropriate, preparatory postures are completed. Performing an inversion without warming up your muscles properly can lead to injury. Bridge pose is often done before shoulderstand or plow to gently stretch your neck, readying it for an inversion asana. You can also place a blanket underneath your shoulders and arms, reducing pressure on your neck and spine. Technique is paramount; performing an inversion incorrectly can result in injury. Talk to an instructor before trying any inversion poses.
Injury During Class
If you experience neck pain while holding an inversion pose, alert your instructor and safely come out of the pose. Seek medical advice if your pain continues, or if it disrupts work or other daily activities. Until the pain ceases or the injury heals, avoid inversion postures or any asana that aggravates your symptoms. Talk to an instructor about modifications and postures that may strengthen your neck muscles.
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