Five Best Yoga Asanas for Cervical Spondylosis

As our lifestyles become more and more sedentary, we’ve opened ourselves up to more and more ailments. Cervical Spondylosis is one such ailment, the occurrence of which has become very common. And doing different yoga poses can really help to treat Cervical Spondylosis.


It affects the cervical spine. People suffering from cervical spondylosis are known to experience pathetic pain and stiffness in the neck and shoulder regions which nearly seems impossible to cure. Basically, stress is the main cause of cervical spondylosis.



I am listing five yoga asanas you should do if you suffer from pathetic neck pain:


1. Pawanmuktasana (Knee-to-Chest Pose)


Pawanmuktasana

Steps

  • Firstly, 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.

  • Repeat the steps once again.


Health Benefits

  • It increases your joint flexibility.

  • It helps to reduce stiffness in the neck and shoulder region.

  • It increases the blood flow throughout the body.

  • It also helps in treating osteoarthritis.



2. Makarasana (Crocodile Pose)


Makarasana

Steps

  • Rest 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 your entire body and inhale normally and slowly.

  • Remain in the posture for 5 minutes.

  • Repeat the same steps.


Health Benefits

  • It is very good for spine health and relaxation.

  • It keeps the spine in its normal shape and releases the strain of the spinal nerves.

  • It improves your digestion power as well.


3. Balasana (Child’s Pose)


Balasana

Steps

  • Firstly 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. 4. Loosen up your elbows completely.

  • Now, bring your hands at the back close by your thighs and let your head touch the ground.

  • Breath slowly while holding this pose for a few minutes.

  • Lastly, returned to the first position slowly while breathing out.


Health Benefits

  • It helps in relieving back and neck pain

  • It also helps to calm your mind and relieves stress and fatigue.

  • It also relaxes the whole body.



4. Gomukhasana (Cow Face Pose)


Gomukhasana

Steps

  • Firstly, 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.

  • Repeat the same steps once again.


Health Benefits

  • It helps to reduce backaches and stiff shoulders

  • It also reduces stress and anxiety.

  • It is a very good asana for the patients suffering from spondylosis, and diabetes.


5. Dhanurasana (Bow Pose)


Dhanurasana

Steps

  • Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body.

  • Slowly, fold your knees up and hold your ankles with your hands.

  • Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.

  • Hold the pose for 12-15 seconds.

  • Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side.

  • Repeat these steps once again.


Health Benefits

  • It improves blood circulation to the spinal nerves.

  • It stretches your neck, shoulder, arms and leg muscles, thus strengthening those areas.

  • This pose is good for asthma patients as it expands the chest and increases the breathing capacity of the lungs.

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