Cervical spondylitis commonly known as ‘cervical’ is a state in which joints and discs in the cervical spine (neck) experience soreness and discomfort. It’s also known as neck arthritis.
Misinformation and myths have always been flooding the mind of people suffering from cervical, such as they can’t do back-bending, side stretching, they can’t hold asanas for more than 10 seconds, exercising vigorously will increase their pain and many more. But this is not the true picture, right and appropriate asanas or exercises can help to even cure the ailment.
Note : The spine is rigid in morning than evening due to long period of rest , age, disc degradation, etc. , so be careful and dont jump into practicing the asana directly.
Top asana to include into your daily practice
There is a quick list of asanas that are beneficial in cervical pain. Do not force or over exert yourself. Basic joint stretching or sukshma vyayama should be practiced before these asana followed by relaxation/cooling down.
1.Ushtrasana (Camel Pose)
2.Matsyasana (Fish Pose)
3.Bhujangasana (Cobra Pose)
4.Gomukhasana (Cow Face Pose)
5.Halasana (Plough Pose)
6.Navasana/Naukasana (Boat Pose)
7.Marjariasana (Cat Pose)
8. Shalabhasana (Locust Pose)
Asana to avoid
It is advised for the person suffering from cervical not do extreme forward-bending since it pressurizes already weak discs of the cervical spine. Do not overstretch in any posture which has neck movement in front.
Note: You should hold the asanas maximum for 30-40 seconds only and make sure that you should not be feeling uncomfortable in any phase of the asanas. Also it is advised to do under the guidance of a certified yoga instructor if you are having a severe problem.
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