Yoga Elements with Adrian Cox – Yoga Basics – How to align the neck in posture

Yoga Elements with Adrian Cox – Yoga Basics – How to align the neck in posture


hello everyone my name is Adrian Cox
and today I have a couple of techniques that I want to give you about how to
position your neck there’s a lot of people who walk around with very bad
posture you’ve probably seen them maybe you’re one of them and when these people
get into a yoga class if the yoga teachers and paying really close
attention can actually end up with worse lower back pain and and tighter necks
and shoulders and things like this and the technique I’m about to teach you is
going to possibly change all that so put aside what your distractions are and
let’s practice so the problem is is that you get people who have bad posture in
general where their lower backs are kind of maybe weak and their bellies are
hanging no core strength got tight shoulders maybe even pain in the neck
and then you ask them to come to yoga class and lift their chest which is very
important they end up kind of lifting their chin instead of lifting their
chest and you’ll see this when people do poses like all over from flat back to
lunges downward dog and even Cobra where it’s all about the chin and if that’s
done over and over it’ll end up making the neck tighter and the shoulders
tighter and the core strength not as good and it makes it harder to progress
and also heal the body what I want to do is I want to teach you a way of thinking
about and using your neck that when you put it into practice consciously and
slowly that it can make a big difference in everything that you do so first of
all just you know basic anatomy is that when when people want to lift their
chest they have to do so by setting this bone is called the hyoid back into place
and so if this is not set back it’s very difficult to lift the chest the short
version of this is that one way to handle this is to do something called
your neck smile next smile well you basically stick your
fingers to the top of your throat like this and allow your fingers to guide you
where when the fingers come back they go up beyond the jaw towards the ears and
your head starts to kind of slightly roll and face forwards like this that’s
the next smile if you do it right nothing else needs to be done but if you
end up moving from the chin which a lot of people do you end up with a tight
part of the back of the neck so you want to find when you’re doing
this that the throat comes back and that the soft part of the upper neck is nice
and relaxed you can feel for this if you stick your fingers right underneath the
skull and it should be soft here it shouldn’t be poking back where it gets
hard and back if it does then you end up with the situation where the bone pops
into an area where a nerve comes out and that nerve innervates all the trapezius
so this kind of thing can end up making your shoulders tighter and tighter as
well even if the intention is good so combining the neck smile and a soft
upper neck is our two techniques which when applied can make your shoulders
open and feel relaxed and your core strength work better one simple way
another way of thinking about this is to take your fingers down the back of your
neck and to find this c7 the c7 is this bone
if you feel down the your neck until you get to a bump I have a tattoo right here
which is else me to remember where that is what I want to do is I want to be
able to push this part in if I slide the c7 forward into the body this actually
ends up creating a soft upper neck a next smile and I can start to lift the
chest and also tone the belly if you want to see how the
works inside of the yoga practice let’s try it on and again with all this go
slowly be conscious and try to apply it step by step so you can overcome the
habits that you’ve had maybe in doing in doing yoga in a faster way so let’s take
the example of doing a Sun Salutation of whatever kind and again what you’re
learning here if you apply it you can actually take it into every single pose
that you can think of I use them and headstones for example one thing so
let’s say you start with your standing and your feet are on the floor are
hip-width apart when you start to get your body into alignment again you want
to kind of take this next smile and in the line the back of the neck so that
you get taller up towards the sky this can start to come into when you do let’s
say lifting your arms or imagine like a slight backbend that if I bring my arms
up to the sky like this that I can actually do so and check that I have
first my chest lifting and my c7 pulling in so that I’m kind of lifting like this
looking more up like in a in this direction rather than sticking the head
back first which ends up making the Belleek sort of tight and the lower back
kind of weak as you remember in the last image where that girl was sticking your
chin up like this what we want to do and says we want to pull the throat back and
pull that c7 in so that the chest ends up lifting forwards and you end up
looking on the floor not too far in front of your feet when you bring the
Lunt’s elf into lunges for example again avoiding this cranking up of the neck
which makes the belly splay forwards and instead see if you can kind of move the
throat back the back of the neck is soft and the c7 pulled in and then you start
to get longer this will develop your core strength in many ways when you
bring yourself into downward facing dog thing again avoid this kind of over
sinking into the shoulders and the neck shrinking back in this way this only
makes your back weak and your neck tight instead you can do the same thing but
pull the throat forwards you may would even sort of check the back of your neck
that it’s long the chest is moving up instead of down
when you’re coming from here all sorts of things to do when you come into the
Cobb rub you will want to start with your forehead onto the floor instead of
lifting the chin first this is a big problem going like this instead look
just a little bit forwards onto the floor and imagine if you had four arms
that you could pull your throat back that the back of the neck is soft if you
could check it and that you’re starting to lift up in this way once you’re up a
certain degree then possibly you can start to lift the chin up and back a
little bit but definitely practice not lifting the chin first but rather
lifting the throat back and up the examples of those poses again you want
to be practicing in pretty much everything even when I come to sit like
in a meditation asana I want to check my neck because this starts to lift the
spine and make things a lot lighter so throw it back soft neck maybe the c7
pulled in as a kind of an alignment guide so that this brings a lot of
lightness into my body and also starts to pull upwards from the belly there’s a
lot of anatomy to talk about this and we will be going into that in much more
detail in future courses and again if you know if this brought up questions
about your body leave a question down there in the comments and I’ll try to
get to it I hope you enjoyed watching that this
informative and have a great day no mistake