Cervical spondylosis is the condition in which the cartilage and bones in the neck region are torn due to some reasons. Yoga as therapy helps you to stop this degradation any further.

There are specific yoga poses listed below, that can help you to cure your chronic neck pain, disrupting your day to day activities.

YOGA POSES FOR CERVICAL SPONDYLOSIS

Cobra pose (bhujangasana)

Cobra pose is one of the basic yoga poses of any yoga session. The pose is practiced in the Surya namaskara sequence and has many benefits. Cobra pose not only opens your torso but promotes flexibility in the spine.

How to do

Lie on the floor with your chest facing downwards and big toe each other.

Inhale and lift your chest upwards such that the palms of the had been placed in sides of the shoulders. 

Make sure the angle between your arms is 30 degrees. Hold on the pose at this angle as long as possible for you.

Benefits of cobra pose

• The pose expands the chest region and opens up the shoulders
• Practicing regularly the pose strengthens the back and neck muscles
• Promotes bone  density

Half fish pose ( ardh-matasya asana )

Half fish pose is a half spinal twist pose. People suffering from cervical spondylosis need not to forcefully do the pose. Make sure you practice the pose at your own pace.

How to do

Sit on the mat with your legs unfolded and placed straight in front of you. Fold the right leg and turn backward. Hold the toe of the right leg with your left hand over your knees. Place your right hand in line with your right leg after turning your spine.

You can do the twist on both sides. Make sure to hold the pose as long as comfortable for you. Do not overstretch.

Benefits of half-fish pose

• The pose promotes flexibility of the spine.
• Practicing half spinal twist regularly tones your abdomen region and enhance your digestive health.
• Half spinal twist helps to release stiffness in the body and reduce fatigue.

Cat-cow stretch ( marjariasana )

Cat cow stretch is a beginner-friendly pose. The pose works as a therapy for problems related to the spine and digestive system collectively. People with serious medical conditions can practice the pose on the chairs as well.

How to do

Lie on the mat in a table position and balance your whole weight on the four limbs. As you inhale curve your spine downwards and flow your neck upwards. Hold the pose. You can do some deep breaths in the same position. Make sure your breaths are deeper than your normal breath.

As you exhale try to relax completely with each exhalation. Arch your spine upwards such that you can look at your navel. You can take a few breaths in the position. Inhale as slowly as possible for you.

Come back with inhalation. This completes your one cycle. Beginners are recommended to do atleast three cycles in a go. You can do as many no. of times you are comfortable.

Benefits of cat-cow stretch

• Improves your body alignment
• Promotes flexibility and strength in the spine
• Stimulates your digestive tract and encourage healthy digestion of food.
• Assist complete absorption of nutrients and elimination of waste from the body.

Bridge pose ( Setubandhasana )

Bridge pose is somewhere on the intense side for the individuals suffering from cervical spondylosis. Although the pose aids in the neck and back pain associated with it. Bridge pose helps the practitioner to build upon the weight-bearing capacity of the bones and powers the legs.

How to do

Lie on the floor facing towards the sky. Take your heels near to the hip region and with an inhalation lift your lower body upwards. Hold the position. Come back with an exhalation. You can repeat it three times in a go.

Benefits of bridge pose

• Strengthen your spine and stretches hamstrings, neck, spine, and hips.
• Energize the lungs and thyroid gland.
• Massage the abdominal muscles.

Bow pose ( dhanurasana )

Bow pose provides an intense stretch to the body. The pose works as an immunity booster and corrects the posture of the body. The pose intensifies the flexibility of the back and develops bone density.

How to do

Lie on the floor facing hold your feet with your hands. Now exhale and lift your body upwards such that the whole weight of the body is on the belly only. Try to elongate your body as intensely as possible. Hold the pose. Come back to the normal position with an exhalation.

You can breathe in the pose. Make sure you practice the pose is performed under the guidance of certified yoga teacher as cervical spondylosis needs to be taken care of in mind.

Benefits of bow pose

• Helps to improve posture ailments.
• Provide strength in the back muscles.
• Restore digestive fire and aid digestion.

ABSTRACT

Yoga naturally helps the practitioner to improve the problems related to cervical spondylosis. As it improves body posture and aid to back and neck pain. Yoga posture not only helps to eliminate the pain but also works on the main cause by increasing bone density in the body. 

The regular practice of yoga develops strength in the body and ensures flexibility.

The most important yoga poses for cervical spondylosis are

• Cobra pose
• Half fish pose
• Cat-cow stretch
• Bridge pose
• Bow pose

It is recommended to start practicing the pose under the guidance of a yoga teacher only. As yoga is a subtle form of exercise and must be imparted in a certain way. Individuals with cervical spondylosis are recommended to ask for doctors’ advice before starting a yoga exercise regime own their own.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

Yoga proves to be a sure shot answer for the consequences of all these late-night minds racing one commonly undergoes, results in various sleep disorders often called insomnia.

There are various therapeutic postures and Pranayam in yoga that can help you to calm your mind and improves the quality of your sleep.

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Top 5 yogic postures for the sleeping disorder

1. Wide leg forward bend

Wide leg forward bend enhances the flexibility of legs and outstretched the limbs. This posture is widely practiced in the Iyengar type of yoga. The pose is beginner-friendly and has no limitations to the senior people.

Although if one poses any medical limitations, then modification in the pose with the help of a yoga teacher is recommended.

• Strengthen the inner thighs and lower back region.
• It improves blood flow in the head and hence calms the mind.
• It improves digestive health as it tones the abdominal of the muscles of the body.
• Ensure a sufficient amount of oxygen to the mind and relieves mild depression.

How to do

Sit with your leg comfortably apart. Take a deep breath, exhale, and bend forward. Place your arms on the floor and support yourself. Try to touch your head on the ground. Breath normally in the position. Inhale and come back to the normal

2. Extended dog pose

This yogic posture proves to be one of the most effective yoga postures to cancel out all the side effects of your monotonous desk job. The posture strengthens your back, stretches your arms, and relaxes your neck and shoulder muscles.

• The posture includes placing your forehead on the mat, which results in the stimulation of the pituitary gland in the body and helps to strengthen your biological clock.
• The backbend in the posture promotes flexibility in the spine and helps the practitioner to improve their quality of sleep by removing stiffness from all over the body.

How to do

Keep your body in the table position and roll forward your arms and the upper half of the body, keep your hips in perpendicular to the ground or in alignment with the knees. Flat your feet and stretch them forwards, on the opposite side, stretch your arms and try to touch your head on to the floor. Make sure your hip won’t lean forwards. Take a few breaths in the position and then relax and come back to the table position.

3. Big toe pose

Big toe pose is an all-time favorite of any yoga session you came across and is the most challenging one too. The pose may have modification based on your physical limitations if any. The pose works well in reducing sleep disorders and proves one of the greatest poses for blood circulation in the head region.

• The pose tones your liver, kidneys, and abdomen muscles, which results in improved digestion.
• Practicing yoga regularly activates the parasympathetic nervous system, and releases the long hold feelings that result in a free state of mind. 
• The stretch in the back improves flexibility of the spine and promotes circulation in the body.

How to do

Stand straight with your shoulders nicely spaced and stretched. Look forward and lift your hands upwards and inhale as deep as you can, fill the air in your lungs and now bend forward while exhaling and try to touch your hands to the ground and your forehead touching below the knees. Make sure your buttocks and heels should follow a straight line perpendicular to the ground. Hold the posture as long as you can, and try to stretch even more. Now inhale and come back to the standing position through the inhalation process. 

4. Cat-cow stretch

Cat-cow stretch is another yoga posture dedicated to enhancing the flexibility of the spine. a flexible spine ensures a healthy body and develops mindful coordination with the body. It is important to keep the spine at rest while sleeping, and the workability of the spine determines the quality of your sleep at many levels.

• Cat stretch not only works on the lower back region but also tones the muscles related to the digestive system and ensures healthy digestion which eventually results in eliminating the min-night carvings and promotes sound sleep.
• Practicing cat-cow stretch also tones your shoulder and neck region and promotes healthy brain cells that result in releasing stress and anxiety of the body.

How to do

Make a table position completely balanced and exhale by arching your spine upwards. Keep your eyes closed and try to exhale as much as you can. You can breathe slightly deeper than normal and hold the posture as long as you can. Now inhale and arch your spine downwards and stretch your front portion of the body. You can hold the stretch as long as possible for you, and breathe slightly deeper than normal every time. Try practicing three times in one go if you beginner

5. Butterfly pose

Butterfly pose is usually practiced in a kundalini yoga sequence and has both mental and physical benefits. Butterfly poses on physical level tones the inner thigh muscles and nourishes the abdomen region of the practitioner, which results in strengthening the digestive system and thigh muscles of the body.

• Butterfly pose activates the kundalini energy, said to be present in the lower region of the spine, and ensures the health of the body
• Practicing a butterfly pose regulates the air present in the body and helps to release trapped air from the body.
• Regular doing of butterfly pose strengthens the knees and ankle joints.   

How to do

Sit with your spine straight and let your feet touching each other toe to toe. Place your hands on the front part of your feet by crossing your fingers with each other, such that your thumbs are crossing each other and placed on to your big toe. Now swing your legs by taking your knees up and down. Focus on the movements of swing and try to touch your thighs on the floor. You can do the pose starting from 2 to 10 minutes as comfortable for you.

Abstract

Different people have different reasons for insomnia, the most common are mental health disorders,  medical conditions, consumption of alcohol or caffeine, etc. Yoga works well on the mental as well as physical aspects of life. Practicing the following poses works as a therapy for your sleep disorder, calms your mind, and ensures sound sleep. It is important to sleep well to function better, as the body needs restfulness, and practicing yoga regularly creates a distance from the stress and anxiety you face. It ensures freedom on the level of mind and body. So, keep reading and keep practicing!

{Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information. }