Cervical spondylosis is a common condition that affects the neck and can cause chronic pain and stiffness. While there are several treatment options available, yoga therapy is emerging as an effective and natural way to alleviate symptoms and improve flexibility.
In this blog, we will explore the benefits of yoga therapy for cervical spondylosis and share some simple poses that can help relieve neck pain and stiffness. Whether you are a seasoned yogi or just getting started, these poses are easy to incorporate into your daily routine and help you feel more comfortable and relaxed. So, let’s dive in and explore the power of yoga for cervical spondylosis.
Cat-cow stretch – Bidalasana
Cat-cow stretch is a yoga pose that involves moving the spine from a rounded position (cat pose) to an arched position (cow pose). This gentle movement helps to increase flexibility and mobility in the spine, and can also help to relieve tension in the neck and shoulders.
In this pose, you start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling (cow pose). As you exhale, round your spine and tuck your chin to your chest (cat pose). Repeat this movement several times, syncing your breath with the movement.
Child’s pose – Balasana
Child’s pose is a gentle yoga pose that is often used for relaxation and to stretch the hips, thighs, and lower back muscles. It is a resting pose that can be done at any point during a yoga practice.
To perform the child’s pose, start on your hands and knees with your hands under your shoulders and your knees under your hips. Slowly lower your hips back towards your heels and stretch your arms out in front of you. Your forehead can rest on the floor or a prop if it is more comfortable. Stay in this position for several breaths, focusing on deepening you to be breathing and relaxing any tension in your body.
Downward-facing dog – Adho Mukha Svanasana
Downward-facing dog, also known as Adho Mukha Svanasana in Sanskrit, is a popular yoga pose that helps stretch and strengthen the entire body, particularly the arms, shoulders, hamstrings, calves, and back muscles.
To perform the downward-facing dog pose, start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Slowly lift your hips up and back, straightening your arms and legs and forming an inverted V-shape with your body. Press your hands and feet into the ground, lengthen your spine, and relax your neck and shoulders. Hold the pose for several breaths, focusing on deepening your breath and feeling the stretch in your body.
Cobra pose – Bhujangasana
The cobra pose, also known as Bhujangasana in Sanskrit, is a beginner-level yoga pose that helps improve spinal flexibility and strengthen the back muscles.
To perform the cobra pose, start by lying on your stomach, with your hands placed directly beneath your shoulders and your elbows close to your body. Inhale and gently lift your head and chest off the ground, using your back muscles and keeping your elbows close to your body. Keep your shoulders relaxed and away from your ears, and maintain a steady breath. Hold the pose for a few breaths, then exhale and slowly lower your body back down to the ground.
Seated forward bend – Paschimottanasana
The seated forward bend, also known as Paschimottanasana in Sanskrit, is a seated yoga pose that helps stretch the hamstrings, lower back, and hips.
To perform the seated forward bend, start by sitting on the floor with your legs extended in front of you. Inhale and lift your arms above your head, then exhale and fold forward from the hips, reaching for your feet or ankles. If you can’t reach your feet, you can use a yoga strap or towel to hold onto. Keep your back straight and lengthen your spine as you fold forward. Hold the pose for a few breaths, then inhale and slowly come back up to a seated position.
Incorporating yoga into your daily routine can be beneficial for managing cervical spondylosis symptoms. Yoga poses like the cat-cow stretch, child’s pose, downward-facing dog, cobra pose, and seated forward bend can help improve flexibility, reduce pain and discomfort, and strengthen the neck and back muscles.
Ayu Health Network of Hospitals offers a range of services to help manage chronic conditions like cervical spondylosis. With their team of experienced doctors and care coordinators, Ayu Health aims to provide personalized care and support to patients throughout their healthcare journey. From timely testing and reporting to financial reconciliation, Ayu Health is committed to ensuring a smooth and hassle-free healthcare experience for patients.
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