Top 5 Yoga Poses for Treating Cervical Spondylosis

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Do you find yourself cramped with pain in the neck and shoulders too often? If it is followed by other symptoms like headache, neck stiffness, numbness in arms or legs, then it is time you got yourself treated for cervical spondylosis.

If left unattended cervical spondylosis may lead to further complications. Loss of muscle function, deterioration in body balance while walking or bladder incontinence are some of the potential complications of cervical spondylosis.

How to treat cervical spondylosis effectively?

Your doctor may advise you to go for physiotherapy, neck traction, and acupressure or take hot and cold compress to relieve the pain due to cervical. In the long term, the only way to treat it is to exercise. This will keep your neck and shoulder muscles well toned to prevent further deterioration. Yoga asanas come in very handy in such a case.

How yoga helps in cervical spondylosis?

Yoga is a natural way of treating a debilitating condition like cervical spondylosis that gets worse with time. The only way to treat is to prevent it. It is done by making your cervical area well toned. If done in the right way under an expert’s supervision, you will see the improvement in your condition with regular practice of yoga.

However, while doing any asana, always listen to your body. Stretch your body as much as you can comfortably. You will find your flexibility and stamina getting enhanced with regular practice.

Here are the advantages of yoga for patients suffering from cervical spondylosis:

  1. It helps relieve the pressure on your strained muscles and relaxes them.
  2. It improves the blood circulation in the affected area.
  3. It tones and strengthens the muscles in the affected area.
  4. It prevents further wear and tear of the muscles in the cervical region.
  5. It ensures flexibility and facilitates joint movements by removing stiffness.

Yoga asanas that help relieve symptoms of cervical spondylosis:

  1. Setubandh Asana:

Setubandh asana is also known as the bridge pose. It gives a good stretch to your neck and spine. It also helps improve blood circulation to the head region and alleviates headache.

Steps to do it:

  1. Lie on your back on a flat surface on a mat.
  2. Bend your knees and keep your hands beside your abdomen with palms on the floor.
  3. Now while exhaling slowly, lift your buttocks off the floor.
  4. Your feet are resting on the floor and your arms are supporting the pose.
  5. Hold this posture for 5 breaths and gradually come down while exhaling.

Setubandh Asana

Source: susannahhoffmanyoga.com

 

  1. Parvat Asana:

Parvat asana (sitting) or mountain pose helps stretch your back and neck muscles. It relieves pain and stress in your neck, shoulders and back muscles and makes them strong.

Steps to do it:

  1. Sit comfortably in vajrasana, relax your shoulders and straighten your backbone.
  2. Close your eyes and while inhaling slowly raise both arms over your head.
  3. Keep your arms straight and join the palms together.
  4. Keep taking long and deep breaths in this pose.
  5. With every incoming breath stretch your spine upward.
  6. With every outgoing breath relax the stretching.
  7. Maintain this posture for 2-3 minutes.
  8. While exhaling, slowly bring your arms down from the sides and relax.
  9. Repeat this pose twice.

Parvat Asana

Source:  augustyoga.com

 

  1. Matsya Asana:

Matysa asana or the fish pose is effective for treating cervical spondylosis. It relaxes the muscles in the shoulders and neck area and makes them stronger.

Steps to do it:

  1. Lie on your back on floor mat.
  2. Place your hands under your hips with palms resting on the floor.
  3. While inhaling, lift your head and chest off the ground.
  4. Keeping the chest pulled up, slowly bend your head back till it softly touches the floor.
  5. Rest your elbows on the floor and keep the weight of your body on elbows (not on head).
  6. Keep the legs and thighs on the floor and lift your chest up.
  7. Take deep breaths in this pose for 40 to 60 seconds.
  8. To release the pose – lift your head up, bring your chest down and rest your head on the floor.
  9. Rest your hands beside your body and relax.

Matsya Asana

Source:  yogagiob.files.wordpress.com

 

  1. Bhujang Asana:

Doing bhujang asana or cobra pose is a good way to treat cervical spondylosis. It helps get rid of stiffness in neck and shoulders due to cervical spondylosis.

Steps to do Bridge pose:

  1. Lie down on your tummy on the floor mat with legs together.
  2. Place your hands palms on the floor beside your shoulders.
  3. Inhale and simultaneously lift your upper body (head, shoulders, and abdomen) till the navel.
  4. Feel the stretch on your back, relax your shoulders and look up.
  5. Continue taking long deep breaths for 15-20 seconds.
  6. While exhaling slowly come back to the resting position and relax.
  7. Repeat the same steps once.

 

 

Bhujang Asana 3

Source:  augustyoga.com

 

  1. Makar Asana:

Makar asana is also known as the crocodile pose. It gives relief to your back and neck muscles and provides ample relaxation after a straining day at work.

Steps to do it:

  1. Lie down on your tummy and keep shoulder length distance between your legs.
  2. Pull your heels in and push your toes out.
  3. Fold your elbows and place right palm on the floor and left palm on top of it.
  4. Now rest your forehead on top of both palms.
  5. You may bend your head to right or left in case you feel uncomfortable.
  6. Breathe normally in this pose for 2-3 minutes and relax.

Makar Asana

Source:  kushalastrology.com

 

Before you start practicing yoga, consult your doctor first. He will tell you if your condition is suitable to start with a regular regime. This is because these asanas should be done when you are free from pain and stiffness due to cervical spondylosis. It will prevent further straining your muscles in the affected area. With regular practice, however, you will find symptoms of cervical spondylosis not troubling you anymore.  

Additional Reading:

Yoga and Cervical Spondylosis

Method and Benefits of Parvatasana

Makarasana

Cervical spondylosis – An Overview

Guide to Cervical Spondylosis

 

 

 

 

 

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