8 Yoga poses for Cervical Spondylosis (Neck)

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5. Bhujangasana

In the previous asana the near portion of the back bone was given a bend. By this asana the upper portion of the back bone is given a bend. The correct position of this asana will look like a serpent raising its head.

Procedure

1. Place a blanket folded length wise.
2. Lie down on the blanket gently facing the ground.
3. Get a relaxed condition of the body.
4. Place the hands on the sides, palm facing the ground.
5. Raise the head and chest.
6. It will be noticed that the back bone is given a backward curve at the beginning portion.
7. Gently come to the original position.
8. Do like this some six or seven times. In the previous position the legs and the head was raised but in this only the head is raised.

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Benefits of Asana

All forms of diseases of the generative organs will be cured. Hunch back will be cured. This will keep the Kundalini sakthi to raise up. Since the intestines are pressed the undigested food is moved towards anus.

For young girls this asana is good. In the growing period the eturus will become strong. Pregnant ladies should not do this Asana.

6. Naukasana

Procedure

1. Lie straight on back, resting on the floor.
2. Place the feet together and keep the arms on the thighs.
3. Taking deep breath first raise the head, neck,shoulder, then raise the legs slowly. Hands, head and legs should be raised parallel in shape of a boat.
4. Do it without  bending the knees and elbows  and without any jerk.
5. Raise the head  and legs as high as possible.
6. Remain in  this posture motionlessly, hold breath as long as possible.
7. Return to the starting point while exhaling.

Duration: Retain in this position from ten seconds to up to one minute. Do it three to four times, do not exhaust yourself.

Benefits

• Strengthens lungs.
• Useful in stomach problems.
• Liver, pancreas, start secreting better.
• Strengthens abdominal muscles.
• Regulates blood sugar level.
• Strengthens muscles of neck,shoulders, and legs.
• Precaution

The patients of high blood pressure, hip joint disorders, arthritis, hernia, or ulcers should avoid doing this asana.

7. Ushtrasana

Procedure:

1. Come up onto your knees. Take padding under your knees if they are sensitive.
2. Draw your hands up the side of your body as you start to open your chest.
3. Reach your hands back one at a time to grasp your heels.
4. Bring your hips forward so that they are over your knees.
5. Let your head come back, opening your throat.

Beginners: Curl your toes under and come to the balls of your feet if you cannot reach your heels when the feet are flat, or use blocks on either side of your feet.

Advanced: Try taking hold of opposite ankles.

Health benefits

• Stretches your neck, chest, abdomen, thighs, hip flexors (psoas), groins, and ankles.
• Strengthens your back muscles, gluteal muscles, and arm muscles (triceps).
• Massages and stimulates your organs and charkas of the abdomen.

Cautions

• Lower back (especially herniation) and neck injury
• Injury or stiffness of the knees
• High or low blood pressure
• Pregnancy
• Internal organ surgery
• Migraine
• Insomnia

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