Top 10 simple yoga poses for cervical spondylosis

In Today’s hectic life, it is more likely that at some point, you will be affected by Neck pain, shoulder pain, stress, or fatigue.

Often, our modern fast paced lifestyle leads to excessive workload. This workload creates a pressure which is absorbing you mentally, physically, emotionally and socially.

 If you are feeling neck stiffness, deadness in arms or legs, headache, then you may be suffering from Cervical Spondylosis. It mainly occurs due to the abrasion and whittling down of spinal disk.

It is quite common with old age but now it is happening with adults as well. Mainly due to their hectic schedule. If it is left unattended, then it may lead to several complications such as loss of muscle function, un even wearing on the neck vertebraeand  im-balance while walking.

There are no such effective medicinal procedures available to cure cervical spondylosis. But Yoga can do wonders in treating cervical spondylosis. It is the least invasive and harmless treatment which can cure cervical spondylosis.

In this blog, we will discuss Top 10 simple yoga poses for cervical spondylosis.

Let’s get started!

Surya Namaskar (Sun Salutation)

Benefits: It is a basic yoga sequence for people suffering from shoulder pain, neck pain, and cervical spondylosis. It helps to gain a strong, flexible spine and relieves neck pain, shoulder pain, and cervical spondylosis. It is a great way to awaken your body.

Check out our youtube video for sun salutation instruction https://www.youtube.com/watch?v=8ziQXqAawUI

Pawanmuktasana (Knee-to-Chest Pose)

Benefits: It is also known as wind-release pose as it helps to release all the tract gases from your stomach and intestine with great ease. In this case it helps to release pressure on the back of the spine.

How to do

  • Lie flat on your back on the floor.
  • Breathe deeply and while you exhale, move your knees towards your chest.
  • Hold your hands around legs and raise your head off the floor.
  • On the other hand, you can do this posture with only one leg at once, keeping the other leg extended on the floor.

Bhunjangasana (Cobra Pose)

Benefits: This yoga posture helps to strengthen the entire spine and removes stiffness in the neck and shoulders. It is also a good cure for cervical spondylosis. It stimulates abdominal organs and helps to relieve stress and fatigue.

How to do

  • Rests on your stomach bring your hands, palms down and place them beside your shoulders.
  • Let your elbows tucked into your body.
  • Breathe in slowly and gradually raise your body onto your elbows.
  • Extend your neck backward and remain in this position for a couple of breaths.

    Makarasana (Crocodile Pose)

    Benefits: This yoga posture is very good for spine health and relaxation. It keeps the spine in its normal shape and releases the strain of the spinal nerves.

    How to do

    • Rests on the floor on your stomach with your hands twisted under your head.
    • Extend your legs as far as possible such that your toes pointing outwards.
    • Loosen up the entire body and inhale normally and slowly.
    • Remain in the posture for 5 minutes.

      Salabhasana (Half-Locust Pose)

      Benefits: It involves gentle back stretching which is very beneficial for cervical pain, sciatica and lumbago. If done regularly, it will give you a great relief from neck pain and cervical spondylosis.

      How to do

      • Keep your jaw up and Rests on your stomach.
      • Spread your hands straight out before you.
      • Breathe in and slowly lift your right hand and left leg upwards.
      • Stay in this situation for a few seconds, and release back on the floor while breathing out.
      • Now do this movement again with your right leg and left hand.
      • At last, raise both of your hands and legs off the ground and balance for a couple of moments.

          Ardha Navasana (Half Boat Pose)

          Benefits: It is an effective yoga pose for people suffering from cervical & back problems. Also, it helps in managing constipation, chronic indigestion, and even diabetes.

          How to do

          • Sit on the mat with your legs straight before you.
          • Breathe out, twist your feet and lift them off the floor.
          • Your thighs should be at around 45-50 degrees with respect to the floor.
          • Stretch your arms along with your legs and remain in this posture for a couple of breaths.

                Marjariasana (Cat Pose)

                Benefits: It is a very good yoga pose for those who have rigid spines, neck pain, and cervical spondylosis. It gives a great body stretch, stimulates spinal nerves and improves spine flexibility as it relaxes up the vertebral column.

                How to do

                • Start with a table pose by putting your knees and arms on the floor.
                • Make sure that you have equal weight around all four points.
                • Breathe in and let your mid-section sink closer to the floor, then stretch your head/neck upwards.
                • Breathe out and pull your navel into your spine.
                • Fold your chin into your chest as you lift and round your spine toward the roof.
                • Enable your breath to direct the movement.

                Keep doing this flowing movement for a couple of minutes.

                      Gomukhasana (Cow Face Pose)

                      Benefits: This Yoga Posture helps to reduce backaches and stiff shoulders as it involves stretching of muscles of upper arms and shoulders. It also reduces stress and anxiety. It is very good practice for the patients suffering from sciatica, spondylosis, and diabetes.

                      How to do

                      • Stretch your right arm up alongside your right ear, and your left arm down near your left side.
                      • Arch your left arm over the back and up such that your fingers reach the mid-back between the shoulder bones.
                      • If possible, bring your fingers in contact; if not, you can use a strap.
                      • Your back should be straight and remain in this posture for around 8-10 breaths.

                            Parvat asana (Mountain Pose)

                            Benefits: It helps to relieve stress and pain in your neck, back and shoulders by stretching your neck and back muscles and makes them strong. It also improves blood circulation.

                            How to do

                            • Sit in the vajrasan.
                            • Twist forward while extending hands above the head and put your palms on the ground.
                            • Lean forward and raise the butts and lower the head between the arms so that the back and legs create two sides of a triangle.
                            • The arms and legs straighten in the last position and the heels descend towards the floor in the last posture.
                            • Bring the head and shoulders towards the knees.
                            • Try not to strain.

                                    Balasana (Child’s Pose)

                                    Benefits: It is also known as a resting pose. It helps in relieving back and neck pain by relaxing your head on the floor. It also helps to calm your mind and relieves stress and fatigue.

                                    How to do

                                    • Start with sitting down on your heels such that your hips are on the heels.
                                    • Now, bring down your forehead to the floor while breathing out deeply.
                                    • Keep the arms close by your body. Keep your hands overhead and palms looking up. Loosen up your elbows completely.
                                    • Now, bring your hands at the back close by your thighs and let your head touch the ground.
                                    • Now Breath slowly while holding this pose for a few minutes.
                                    • At last, returned to the first position slowly while breathing out.

                                    Try doing these Top 10 simple yoga poses for cervical spondylosis and see the results!

                                    For more information on therapeutic yoga for various conditions then join one of our yoga workshops or yoga teacher trainings

                                    www.mahiyoga.com

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