Cervical spondylosis is a condition where the spinal disks in the neck begin to lose their make-up, the disks dehydrate and shrink. Cervical spondylosis usually starts with stiffness in the neck and it can cause significant pain as the spinal canal begins to narrow and pressure is placed on the nerves. This common condition worsens with age. Unfortunately today’s office work culture with the excessive sitting hours leads to develop these problems already at a young age. There are no medicines to cure cervical spondylosis.
However with the help of some easy yoga poses (asanas) we can manage the pain and slow down the process. Keeping the body mobile and strengthening the muscles are very important. The key is consistency so try to do these simple yoga poses for cervical spondylosis on a daily basis.
1. Cow Face Pose (Gomukhasana)
This pose stretches the muscles of the upper arms and also the muscles deep within the shoulders. Extend your right arm up next to your right ear, and your left arm down close to your left side. Bend the left arm across the back and up so that the fingers reach the mid-back between the shoulder blades. If you can, allow the fingers to connect; if not, use a strap. Make sure your back is straight and stay in the posture for 8–10 breaths.
2. Sun Salutation (Surya Namaskar)
Sun Salutation or Surya Namaskar is a sequence of asanas performed as one continuous exercise. It helps you gain a strong and flexible spine and eases neck pain, shoulder pain and cervical spondylosis. Practicing at least three Sun Salutations every morning – or whenever you have time – is a wonderful way to awaken your body. After a few days you will feel stronger and your body will get more capable of doing things than before. Click here for a short video on how to do Surya Namaskar.
3. Knee-to-Chest Pose (Pawanmuktasana)
This pose is also called the wind-release pose, because it helps to release digestive gases from the intestines and stomach with great ease. Lie down with your back on the floor, take a deep breath and as you exhale, bring your knees towards your chest, clasp your hands around your legs and lift you head off the floor. Alternatively you can do this pose with just one leg at a time, keeping the other leg stretched on the floor.
4. Half-Locust Pose (Salabhasana)
This gentle back extension is highly beneficial in cervical pain, lumbago and sciatica. Lie down on your stomach, keep your chin up and spread your hands straight out in front of you. Breath in and slowly raise your right hand and left leg up and hold this position for a couple of seconds, and with sending the breath out, release back on the floor. Repeat this movement with your left hand and right leg. Finally, lift both your legs and hands off the ground and balance for a few seconds.
5. Half Boat Pose (Ardha Navasana)
Ardha navasana or boat pose is effective for people with cervical and back problems. Besides, it can improve chronic indigestion, constipation and it is also an abdominal strengthener. Sit on the floor with your legs straight in front of you. Exhale, bend your feet and lift them off the floor. Make sure that the thighs are angled about 45-50 degrees relative to the floor. Stretch your arms alongside the legs and hold the pose for a few breaths.