6 Yoga poses for cervical

Cervical spondylosis or cervical osteoarthritis is a physical condition caused by the wear and tear of bones and cartilage in the neck (cervical vertebra) region. This degeneration of the bones and cartilage causes chronic neck pain and can disrupt simple day-to-day activities.

According to the American Academy of Orthopedic Surgeons, cervical spondylosis is an extremely common occurring that affects more than 85% of people above the age of 60. Cervical spondylosis can often be caused due to wear and tear in the body and is seen mostly in people above 50-60 years of age. However, apart from the aging factor, cervical spondylosis can be caused by other factors too.

Youngsters are also prone to this condition due to lifestyle changes and a sedentary life. Long working hours, lack of physical exercise and heightened stress make this a chronic health issue in the long term. Sitting in an uncomfortable posture for extended periods, stress in the neck due to the nature of work, spinal or neck injuries, slip-disk, and obesity are also known to contribute to the pain. There are chances of falling prey to cervical spondylosis is higher if there has been a history of the same in the family.

Symptoms of cervical spondylosis

  • Chronic neck pain
  • Pain in the shoulder blades
  • Stiff neck
  • Headache at the back of the head

Tips to prevent cervical spondylosis

  1. Avoid doing activities that put pressure on the neck.
  2. Avoid lifting heavy weights.
  3. Take short breaks in-between work to give rest to the neck.
  4. Daily calcium intake should be met.
  5. Stay hydrated.
  6. Eat fruits and green leafy vegetables.
  7. Exercise regularly, but with caution and care.



Yoga exercises for cervical spondylosis

Yoga is a natural and holistic remedy for cervical spondylosis. A regular practice of this ancient science leads to a flexible body, calm mind and a positive attitude towards life. Under the expert guidance of a Sri Sri Yoga teacher, you can learn how yoga asanas that can alleviate the pain.

Start your your journey to a pain-free life with these yoga poses:

  • Bhujangasana (Cobra Pose)
  • Ardha Matsyendrasana (Sitting Half-Spinal Twist)
  • Dhanurasana (Bow Pose)
  • Marjariasana (Cat Pose)
  • Setu Bandhasana (Bridge Pose)
  • Matsyasana (Fish Pose)

Bhujangasana (Cobra Pose)

This pose expands the chest and strengthens the spine. It also helps soothe sciatica.

Ardha Matsyendrasana (Sitting Half-Spinal Twist)

This pose stretches the neck and shoulder and also energizes the spine.

Dhanurasana (Bow Pose)

This asana stretches and stimulates the neck.

Marjariasana (Cat Pose)

This pose stretches the neck and alleviates backache.

Setu Bandhasana (Bridge Pose)

This asana improves the flow of blood to the head, thus relieving it of headache. It also stretches the neck.

Matsyasana (Fish Pose)

This asana strengthens the back of the neck. It also stretches and stimulates the throat and neck.

Towards a pain-free path

Many cervical spondylosis cases can be treated without undergoing surgery. Appropriate medical attention, proper care, and regular exercising often do the trick. Some other forms of treatment that are commonly recommended by doctors include physiotherapy, painkillers, and antidepressants. Apart from this, consciously improving your posture can also help reduce the strain on the neck and thus reduce the pain. Always consult your doctor before making any changes to your prescribed medication.

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 and a Sri Sri Yoga teacher.

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