If you have been experiencing pain in your neck, cervical spondylosis, and back, it may be time to try yoga. This simple exercise can ease pain and strengthen your body while activating your nervous system. As an added benefit, yoga has few side effects and can be used to help many different ailments. However, you should follow the proper guidelines and avoid any potential injury or discomfort.
Salabhasana (Locust pose)
Salabhasana is a forward bend that strengthens and stretches the whole spine and relieves neck and shoulder pain. The posture also stimulates the abdominal organs and helps relieve stress. It can do while lying on the floor. The goal is to maintain equal weight distribution on all four points. Breathe slowly and extend the neck backward.
Practicing Salabhasana regularly can alleviate the symptoms of cervical spondylosis. It strengthens the back of the neck and stretches the neck and throat. The posture can also be effective in relieving the pain of a headache. Fortunately, there are many ways to treat cervical spondylosis. Aside from yoga, patients may try medications, physiotherapy, and painkillers. Antidepressants can also be effective in relieving the pain associated with the condition.
Salabhasana is a foundational backbend that prepares the practitioner for deeper backbends. This posture also improves the digestive system. It can also help cure constipation, flatulence, and indigestion.
Makarasana (Crocodile Pose)
Makarasana helps restore mobility to the neck and arms and helps prevent problems such as frozen shoulder and spondylosis. In this pose, the interlocking of the fingers behind the head relieves stress and tension. It also calms the mind.
Makarasana or the wind-release pose is an outstanding yoga pose for cervical spondylosis. The standing forward bend helps the spine by stimulating the spinal nerves and improving spinal flexibility. To do this pose:
- Lie flat with your arms and knees resting on the floor.
- Bend your legs towards the chest.
- Breathe slowly as you bend your knees.
To do this yoga pose:
- Lay on your stomach.
- Extend your arms forward.
- Bend your knees and bring your toes to touch your hips.
- Hold this posture for several minutes.
- When you have finished, roll over and release the pose.
In addition, Makarasana helps restore normal spinal alignment by releasing spinal nerve compression.
Ardha Navasana (Half BoAT pose)
Ardha Navasana is one of the most popular yoga poses for people with cervical spondylosis. This posture’s goal is to erect the body’s spine erect and as straight as possible. This pose has best performed in the early morning hours. It should also be performed in a clean space free from distractions so that it is less likely to cause discomfort.
Yoga poses for cervical spondylosis help slow the condition’s progression and help manage the pain. They also strengthen the muscles and keep the body mobile. It is essential to practice yoga regularly under a qualified instructor. Visiting a Spinelogy Clinic is a good option for those who would like a professional to guide them through the poses.
Ardha Navasana is one of the most effective poses for strengthening the core. When done correctly, this pose can lead to six-pack abs. It should posture with the correct muscles and breathing techniques to achieve the desired effect.
This pose benefits people with cervical spondylosis by improving the spine’s flexibility. It also helps relieve neck and shoulder pain. It would help if you lay flat on the floor with your knees and arms bent to perform this pose. Bend forward while drawing your navel toward the roof of your chest.
Tadasana (Mountain Pose)
This pose is excellent for those with spondylosis and neck pain. It stimulates spinal nerves, helps you relax, and relieves stress. Begin by lying flat on the floor with your hands and knees on the floor. Then, bend forward from the waist and extend your arms and legs. It is an excellent way to strengthen the entire spine and neck.
Tadasana is a yoga pose that stretches the spine and supports the hips and thighs. It lasts from 10 to 20 seconds. To practice it properly, you must engage your core and ensure your thigh muscles are tight. In addition, you should strengthen the inner ankle arches. You should also wear comfortable stretchable clothes and make sure that you breathe deeply to encourage blood flow.
Tadasana is a foundational yoga pose that promotes good balance and posture and helps improve digestion. It is also beginner-friendly and can be adjusted to suit your body’s needs.
Gomukhasana (Cow Pose)
The posture is known as the cow pose and is excellent for people with cervical spondylosis and stiff shoulders. It stimulates the spinal nerves and improves spinal flexibility. To perform it:
- Start by lying on the floor with your arms and knees bent.
- Bring your chest towards your head and spread your hands wide in front of you.
- Hold the pose for at least two minutes and breathe deeply.
The best time to practice Gomukhasana is first thing in the morning. This posture has many health benefits and should perform with an empty stomach and bowels. Moreover, you should avoid eating for at least 10-12 hours before practicing it. Once you’ve relaxed, sit in the Dandasana posture with your knees and arms folded.
Dhanurasana
Dhanurasana is a yoga asana that is good for cervical spondylosis, which can cause severe neck pain. This asana stretches the spine in a half-spinal twist. It also helps relieve lumbago and muscle spasms. It can also reduce the chances of adjacent vertebrae developing problems.
The forward bend of this pose strengthens the whole spine and removes stiffness in the neck and shoulders. It is an excellent cure for cervical spondylosis. This pose stimulates the abdominal organs, releases stress, and helps you feel more energetic. Make sure to breathe deeply and spread your hands out in front of you.
In addition to strengthening the back, Dhanurasana stretches the lower body and improves posture. It also improves the function of the pancreas by stimulating blood flow to the viscera. It is also beneficial for treating lower back pain and sciatica.
Cervical spondylosis is common among adults and older people and often results in a loss of muscle function and uneven wearing on the neck vertebrae. People with cervical spondylosis may feel stiff neck pain, deadness in the arms or legs, and a headache. The whittling often causes this condition down of a spinal disk.
This relaxing posture helps reduce back and neck pain strengthens the glutes, and stretches intercostal muscles. It also improves blood circulation, increases awareness, and helps relax strained muscles.
Bhujangasana (Cobra Pose)
Bhujangasana is a popular yoga asana that helps reduce the pain and stiffness associated with cervical spondylosis. It stretches the neck and shoulders and improves blood flow to the heart. In addition, it also improves circulation in the body.
This standing forward bend helps stretch the entire spine and eliminates stiffness in the neck and shoulders. It also stimulates the abdominal organs and relieves fatigue and stress. It can also help those suffering from cervical spondylosis and neck pain. It would help if you bent at the waist and spread your fingers wide for this pose.
Bhujangasana is also a great way to relax and improve your posture. It stretches your back from the neck to the tailbone. You should hold the position for 30-60 seconds to achieve the best results.
While most yoga asanas help relieve pain in the neck and shoulder area, Bhujangasana is especially effective for people with cervical spondylosis. It also relieves stiffness in the neck and can help with vertigo. It also improves circulation and oxygenation in the body and calms the nervous system.
Yogi Anand - Yoga Mindfulness Master 