Yoga For Cervical Pain: Lessons By Yoga Guru Jitendra

By RimTim Staff Writer
May 8, 2018

Cervical pain or cervical spondylosis which is also known as neck arthritis is nothing but a pain that occurs in your cervical spine or cervical region due to wear and tear of the muscles. Sometimes this pain may affect your shoulder and upper traps as well. It happens when a person attains 60’s in his/her life. But now-a-days, it can be seen that young people are also affected with health issues due to unhealthy lifestyle or lack of exercises. Hence, it is important to take care before it is too late.

Yoga asana for a healthy life:

Yoga can be an ultimate solution to your health problems as it has lot of health benefits. For your daily warm up or to heal a particular disease, yoga is a very suitable option. While practicing yoga, one should keep in mind to do it in a proper technique, otherwise it can have side effects too.

Below are some important yoga asanas for basic learners:

Yoga For Cervical Pain
  1. Shoulder stretch
    • Stand in attention position with shoulder width distance between both the legs.
    • Interlock both the arms and stretch towards the floor
    • While stretching put your neck backward in relax position.
    • Maintain the posture for 30 second or 20 second or according to your comfort level.
    • Repeat the same process 3 to 5 times
  2. Wall support downward-facing dog
    • Stand in attention position with shoulder width distance between the legs.
    • Stand approximate 1 meter away from the wall (distance may vary from person to person).
    • Put your hand on the wall with shoulder width distance between shoulder and elbow height.
    • Push your hips outward and upper body downward till you feel stretch on your shoulder.
    • Maintain the posture for 30 or 20 second or as per your comfort level.
    • If you are suffering from spine injury or spine pain avoid doing this asana or do it under guidance.
    • Repeat the same process 3 to 5 times.
    • Yoga centre in Jaipur
  3. Bhujangasana
    • Lay down in prone position or in makarasana.
    • Put your both the palms on the floor close to your chest and at shoulder width distance.
    • While inhaling lift your upper body.
    • While lifting your body make sure you don’t lift your lower body, avoid lifting below waist body
    • Both the elbows should be close to your body.
    • When you reach to the posture expand your chest and shoulder while looking upward.
    • Maintain the posture for 20 to 30 second or according to your comfort level.
    • If you are suffering from spine injury or spine pain avoid doing this asana or do it under guidance.
  4. Sarpasana
    • Lay down in prone position or in makarasana.
    • Interlock both the arms at the back side of your waist.
    • While inhaling lift your upper body upward and lift both the arms too with elbow straight.
    • Once you reach to the final posture of the asana try to look towards the sky.
    • Maintain the posture for 20 to 30 second or according to your comfort level.
    • Repeat the same process 3 to 5 times.
  5. Ardh chakrasana
    • Stand straight with feet shoulder width apart and arms alongside the body.
    • While inhaling raise your hand up straight and bend backward.
    • You can hold your hips with your hands and bend backward without bending knees.
    • Hold the position for 10 to 20 second or as per your comfort level.
    • Now while exhaling, come back to the starting position.
    • Repeat the same process 3 to 5 times.
  6. Marjariasana
    • Stand on all fours, such that your back forms a table top and your feet and hands from its legs.
    • Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are shoulder width apart.
    • Inhale and raise your chin as you tilt your head backwards. Push your navel down and raise your tailbone.
    • Hold the same pose for few seconds or few long and deep breath.
    • Exhale and bring your chin down (don’t put much efforts in bringing the chin towards chest) and arch up your back and relax your buttocks.
    • Hold this pose for few breaths or for few breaths as per your capacity.
    • Repeat the same process 10 to 12 times which makes 1 set (do 3 to 5 sets) inhale and exhale during the process.
    • Back pain patient and spine injury patient will not perform the asana or will perform under guidance.

Mr. Jitendra’s advice on yoga asana:

Before starting any asana or exercise make sure to warm up your body properly and try to do all the movements under an experts’ guidance. This is true not only in the case of yoga but applies to all sort of exercise you practice in daily life. You can take this as an advice by yoga guru Jitendra to make your health journey a successful one!

Besides the asanas mentioned above, there are many other exercises and precautions which you have to take care if you are suffering from cervical pain. To know more about cervical pain and its effects and the technics to cure, you can contact Mr. Jitendra at:

Address: 1/26, Laxman Colony, Near shyam nagar post office, Sodala, Jaipur, Jaipur, Rajasthan, 302019

Phone: +91 81072 86258

Have a doubt for yoga by Jitendra?

With lots of yoga classes and instructors in the market, it is obvious to have doubt on whom to approach for yoga lessons for best results. In such cases, taking recommendations from people who are practically experiencing it can help you choose where you want to go for your yoga lessons. To choose yoga classes by Jitendra, you can go through the reviews and ratings given by customers in: https://www.rimtim.com/yoga-by-jitendra-jaipur-rajasthan

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