Cervical spondylitis, often called cervical spondylosis, is a common condition that affects the neck due to age-related wear and tear of the spinal discs. For those dealing with the discomfort and stiffness associated with this condition, yoga can be an effective, natural way to manage symptoms and improve overall neck health. Here are six yoga poses that can help alleviate the pain and discomfort caused by cervical spondylitis.
1. Tadasana (Mountain Pose)
Tadasana is a simple yet powerful pose that helps improve posture and relieve tension in the neck and shoulders.
How to Do It:
- Stand tall with your feet together and arms by your sides.
- Distribute your weight evenly on both feet.
- Inhale deeply, raising your arms above your head, and stretch your entire body upward.
- Hold the pose for a few seconds, focusing on elongating your spine and neck.
- Exhale and slowly lower your arms.
Benefits: According to studies tadasana helps lengthen the spine and release built-up tension in the neck and upper back, making it an excellent starting point for anyone experiencing cervical spondylitis.
Also read: What Is Tadasana PM Modi Urged People To Practise? Know Its Benefits
2. Bhujangasana (Cobra Pose)
Bhujangasana, as per WebMD, is particularly beneficial for strengthening the neck and back muscles, which can help reduce pain and improve flexibility.
How to Do It:
Lie on your stomach with your legs stretched out and feet together.
Place your palms under your shoulders, keeping your elbows close to your body.
Inhale and slowly lift your chest off the ground, using your back muscles to support the movement.
Keep your neck in a neutral position, avoiding any strain.
Hold the pose for a few breaths before slowly lowering your chest back down.
Benefits: This pose stretches the muscles in the chest, shoulders, and neck while strengthening the spine, which can help relieve symptoms of cervical spondylitis.
3. Matsyasana (Fish Pose)
Matsyasana helps stretch and strengthen the neck and shoulders, improving blood circulation to the area.
How to Do It:
- Lie on your back with your legs together and arms by your sides.
- Slide your hands under your hips, palms facing down.
- Inhale and lift your chest and head off the floor, arching your back.
- Gently place the crown of your head on the floor, keeping your neck elongated.
- Hold the pose for a few breaths before releasing.
Benefits: Matsyasana promotes flexibility in the neck and upper back, helping to relieve stiffness and tension associated with cervical spondylitis.
Also read: Matsyasana: What Are The Health Benefits Of Fish Pose And How To Do It?
4. Marjariasana-Bitilasana (Cat-Cow Pose)
This dynamic duo of poses is excellent for improving flexibility and relieving tension in the neck and spine.
How to Do It:
- Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips.
- Inhale and arch your back (Cow Pose), lifting your head and tailbone toward the ceiling.
- Exhale and round your back (Cat Pose), tucking your chin to your chest and drawing your belly button toward your spine.
- Alternate between these two poses, synchronizing your movements with your breath.
Benefits: Cat-Cow Pose helps improve mobility in the cervical spine and reduces stiffness, making it an excellent choice for those with cervical spondylitis.
5. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This seated spinal twist is great for stretching the neck, shoulders, and spine, helping to alleviate tension and improve flexibility.
How to Do It:
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot outside your left thigh.
- Inhale and lengthen your spine, then exhale and twist your torso to the right, bringing your left arm to the outside of your right knee.
- Hold the twist for a few breaths, then repeat on the other side.
Benefits: Ardha Matsyendrasana stretches the muscles in the neck and upper back, helping to release tension and improve mobility.
6. Shavasana (Corpse Pose)
No yoga session is complete without Shavasana, a pose that allows the body to rest and absorb the benefits of the practice.
How to Do It:
- Lie flat on your back with your legs slightly apart and arms relaxed by your sides.
- Close your eyes and focus on your breath, allowing your body to relax completely.
- Stay in this pose for at least five minutes.
Benefits: Shavasana helps calm the nervous system, reduce stress, and alleviate pain, making it an essential pose for those with cervical spondylitis.
Conclusion
Incorporating these yoga poses into your daily routine can help manage cervical spondylitis symptoms, improve neck flexibility, and reduce pain. As with any exercise regimen, it's important to listen to your body and practice these poses with awareness, avoiding any movements that cause discomfort. Over time, with regular practice, you'll likely notice an improvement in your neck's mobility and a reduction in pain, leading to a better quality of life.