What are good exercises to improve forward head posture?
Asana / Sishasana, Posture on the Head
The position on the head is great to increase brain capacity and keep the heart healthy. We will prepare it with the Half Posture on the Head or Sirshasana.
The Balanced Body Headstand Bench very useful for during yoga and It’s helpful to avoid injury while doing yoga to improve the posture of the head. And the balanced body headstand bench is available in amazon. To buy a headstand bench click this link.
1. Kneel on the mat, lean forward, wrap each hand with your opposite elbow and lower your arms to the ground. The distance between the elbows should correspond approximately to the width of your shoulders.
2. Keeping the elbows where they are, move the hands forward and interlace the fingers. In this way you will create a firm triangular base with elbows and hands, which will balance the body weight on the three vertices of the figure. Mentally states “My arms are my legs” to help you keep as much weight as possible on this kind of “tripod”.
3. Rest the upper end of the head on the mat, while the hands firmly hold its back.
4. Support the toes and raise the body keeping the hips in the air and legs straight. Walk by pressing your elbows and your hands firmly against the mat.
5. With your legs straight, move forward with your feet towards the head, until your back is as straight as possible. Continue pressing the body weight on the support tripod you have created with your arms. Then, lower your knees to the floor and relax in the Child’s Stance for a few breaths. Remember, in any case, that you should only go forward when you feel completely safe with the first five steps. It does not matter how long it takes you. No hurry.
6. When you feel ready to move forward, flex your legs and slowly lift your feet off the floor. Do not try to “jump” or give a “little kick”, nor try to stretch your legs, as you could lose your balance when doing it and fall backwards. Limit to tilting your pelvis slowly back until you find the point of balance in the lower third of your back. In this position, the weight of your legs flexed, is balanced by the weight of your hips and buttocks. Dump as much weight as possible on your forearms and hands, breathe rhythmically and hold the asana for a maximum of one minute. Then descend very gradually in the opposite order of the employee when ascending: first support the feet on the ground, remove them from the body by some steps and slowly bring the knees to the ground.
7. Stay a few moments in the Child’s position.
Once you manage to balance your body safely in the Half-Head Pose, you can carry out the whole posture.
1. Keeping the hip firmly in place in the Half Head Position, slowly raise the knees until they point upwards. Focus on the balance of the lower third of the back, so that the body does not fall forward or backward. Keep the weight on the tripod of arms and hands. Breathe rhythmically, continue with your knees bent and try not to arch your back.
2. Once you feel stable, gradually begin to raise the feet until the legs are in a straight position and all the leather forms a line as vertical as possible. Breathe rhythmically and hold the asana for a maximum of one minute. While doing so, visualize that the arteries of the head dilate to reduce the pressure in the area and make the posture more comfortable. To get out, slowly bend your knees and lower your feet to the floor.
3. Rest in the Child’s Stance for a moment.
- Enriches the supply of oxygenated blood to the brain, greatly increasing memory and concentration.
- Strengthens the heartbeat because it increases the venous return to the heart.
- Relieves any pressure in the lower third of the back.
- Glaucoma, retinal detachment.
- Infections that affect the head (ear, colds).
- Injuries in the neck.
- Menstruation and pregnancy.