Yoga Practice

Yoga Practice for Cervical Spondylitis:-

First of all, in Yoga you learn to relax, mentally as much as physically. This is very, very important for you, particularly if you are suffering from cervical spondylitis. Yoga teaches you asanas (poses) such as the Shavasana (Corpse Pose) and many other techniques designed specially for mental, physical and emotional relaxation.

If you practise Yoga regularly and in all respects, including the dietary recommendation of a Sattvic (simple, light and predominantly vegetarian) Yogic diet, and get enough sleep, you will be able to overcome your spondylitis problems. These practices will strengthen your muscles and help you manage pain by relieving tension, mostly through practices of relaxation. Tackle strategy for cervical spondylitis is as under:

• Constant postural awareness and control.

• Exercises to stretch your neck and shoulder muscles and girdle. These exercises will include gentle stretches and movements of your neck, arms and shoulders.

• Mild heat application for around 15 minutes 2 – 3 times daily. Please avoid application of excessive heat.

• Stretching your whole body 2 or 3 hours to reverse and effects of stress.

• Yoga relaxation with Nispanda Bhava (Unmoving Observation), Shavasana (Corpse pose) and Yoga Nidra (Yogic sleep). These will go a long way in helping relax the muscles of your back and neck.

Warm-Ups

• Shoulder Stretches (take care to avoid neck exercises and rotations)
• Surya Namaskar (Sun Salutation). Do only a few rounds, slowly and without jerking your body.

Asanas (poses)

Standing Position -

• Tadasana
• Vrikshasana

Sitting Position

• Sukhasana (Easy pose)     
• Padmasana (Lotus pose)
• Vajrasana (Thunderbolt pose)
• Pawanmuktasana (Wind Relieving Pose). Never raise your neck or head in this pose; it could prove harmful.
• Parvatasana (Mountain pose). In this pose, join your hands, raise them up and stretch them to the limit.

Supine Position

• Single Leg Raises (never raise your head or neck and please avoid Double Leg Raises)
• Supta Vajrasana (Supine Thunderbolt pose)

Prone Position

• Bhujangasana (Cobra pose)
• Dhanurasana (Bow Pose)
• Shalabhasana (Locust pose)

Twist

• Ardha Matsyendrasana (Half Spinal Twist). Never turn your neck or try to look behind or stare behind your shoulder like normal, healthy people are advised to do in this pose.

Relaxation

• Shavasana (Corpse pose)