Too much weight on the head — neck compressed
Most of the weight should be through the elbows; the head barely touches.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Yoga · Core
Fish Pose (Matsyasana)
Coaching cues
- Lie supine; slide the hands under the hips; press the elbows into the mat
- Arch the chest upward — the crown of the head rests lightly on the mat
- Legs stay extended or cross them if flexible enough
- Hold 5 breaths; a counter-pose to Shoulder Stand and forward folds
Common faults 2
Chest does not arch — flat on the mat
Thoracic stiffness prevents the arch; use a block under the thoracic spine.
Overactive muscles
Pec majorPec minor
Corrective work
Foam RollThoracic spine↗StretchDoorway pec stretch↗