Yoga for Cervical Spondylosis

Cervical spondylosis is a general term for age-related wear and tear affecting the spinal disks in your neck (cervical vertebra) region.

This degeneration of the bones and cartilage causes chronic neck pain and can disrupt simple day-to-day activities Youngsters are also prone to this condition due to lifestyle changes and a sedentary life. Sitting in an uncomfortable posture for extended periods, spinal or neck injuries, slip-disk, and obesity are also known to contribute to the pain. Yoga is a natural and holistic remedy for cervical spondylosis. Do not practice if suffering from severe neck pain, swelling or vertigo.

Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor.

Trikonasana - Triangle Pose

 Trikonasana gets its name from the Sanskrit words "Trikona” meaning “triangle,” while “asana” means “pose.”

Trikonasana is an elementary yoga pose that can benefit both your physical and mental health. Make sure you have done a good warm up exercise of the whole body before you do the asana. Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries. If suffering from high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

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Yoga warm up part II (neck, shoulders and waist)

Neck Movements

Precautions : 

These neck movements should not be performed if suffering from low blood pressure, high blood pressure, vertigo or cervical spondylosis. 

Benefits :

Releases tension, heaviness and stiffness in the head, neck and shoulder.

Stage 1 

Sit in vajrasana or sukhasana, or you can also do it standing. Hands resting on the knees in chin mudra. Exhale and slowly move the head forward and try to touch the chin to the chest. Then inhale and move the neck back as far as comfortable. This is one round. Repeat it for 5 times and do not strain. 

Stage 2 

Relax the shoulders exhale and slowly bend the neck to the left bringing the left ear close to the shoulder without lifting the shoulders. Then bend the neck to the right and bring the right ear close to shoulder. Touching the shoulders is not necessary. So do no strain. Repeat this for 5 rounds.

Stage 3 

Exhale and gently turn the head to the right. Chin should be in line with the right shoulder. Then slowly turn it to the left. Do not strain and practice this for 5 times.

Stage 4

Close you eyes and rotate the head clockwise in a slow smooth circular movement 5 times and repeat the movement anti clockwise 5 times. Do not strain. 

Shoulder Rotation 

Place the fingers of the left hand on left shoulder and fingers of the right on right shoulder. Rotate both the elbows in a large circular motion. Try to touch the elbows in front of the chest on the forward movement and ears while moving up. Practice slowly 5-10 times clockwise and 5-10 times anti clockwise.

Waist rotation 

Stand with the feet more than shoulder width apart. Put your hands on waist and move it in a large circular motion for 8-10 times. Now move it 8-10 times anti clockwise.