People are experiencing an alarming increase in illnesses of the neck and spine. The muscles in our bodies naturally deteriorate as we age. However, we may maintain our vitality and activity far into our later years with the right care, nutrition, exercise, and rest. We rarely use the full range of motion that our bodies are capable of. Physical inactivity causes widespread issues including cervical spondylitis and other conditions.
Himalayan Siddha Akshar, Yoga guru, Founder of Akshar Yoga Institutions, says, “The disorder known as cervical spondylitis or cervical spondylosis affects more than 85% of adults over 60. These neck and spine conditions are primarily brought on by bad lifestyle choices. This includes bad posture, inactivity, prolonged periods of inactivity, slouching or hunching when using a phone, etc. One of the main causes of stiffness in the neck and spine regions can be poor posture. Yoga is a holistic science created to help us in many areas of our lives to battle this. Yoga asanas, pranayama, meditation, mudras, and other yogic practices help the practitioner's physical, mental, emotional, and spiritual well-being.”
Try these yoga asanas for relief from cervical pain:
Savitriasana
Formation of the Posture
Gently drop your knees down
Lift both arms upward
Look in between your palms
Keep your back straight
Sukhasana Variation 2
Start by sitting in any comfortable position such as sukhasana. Keep your back straight and extend your arms up with an inhale. Interlock your fingers and exhale as you place them behind your head. Hold this posture for 30 seconds.
Sukhasana Variation 3
Sitting in sukhasana, place your fingertips on your shoulders and make complete rotations front to back trying to touch your elbows each time in the front. Reverse the circular motion and repeat for another set rotating your shoulders the other way around.
Marjariasana
Urdhva Mukhi Marjari Asana
Get down on your knees, place
palms under shoulders and knees under hips
Inhale, curve your spine to
look up
Adho Mukhi Marjari Asana
Exhale, curve your spine to form an arch of the back and allow your neck to drop down
Focus your gaze down
Ustrasana
Formation of the Posture
Kneel on the yoga mat
Arch back and slide your palms
over your feet till the arms are straight.
Keep your neck in a neutral
position.
Stay in this posture for a
couple of breaths.
Exhale back to the initial pose.
Hastha Uthanasana
Stand with your feet under your hips and raise both arms up. Do this as you inhale, then bend back with your arms extended. Keep your eyes open, and align your head in between your arms. Avoid bending the knees. Start with 30 degrees and slowly increase along with Sukshma Vyayam.
Tadasana
This causes stretching of the entire body. Legs, thighs, and knees become strong. Along with this, it makes the spinal cord flexible. To do this asana, first, stand upright and keep a distance of 6 inches between the two legs. After this, interlock the fingers of your two hands and pull your hands up slowly and lift the body with it.
Vajrasana-Savithriasana: Bring
your knees on the floor and rescue pelvis on your skills to sit in vajrasana.
From vajrasana lift your pelvis of the heels, straighten your back and lift
both hands up looking up between your Palms. Repeat this movement a few times
lifting up from vajrasana to savitri looking up and sitting back in vajrasana.
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