Top 10 Effective Yoga Poses for Cervical Spondylosis

Cervical spondylosis or cervical osteoarthritis is a physical condition caused by the wear and tear of bones and cartilage in the neck (cervical vertebra) region. This degeneration of the bones and cartilage causes chronic neck pain and can disrupt simple day-to-day activities.

Here are top 10 effective yoga poses for Cervical Spondylosis.

Kohni Chalana – Elbow Rotations
Kohni Chalana is very useful to improve the mobility and strength of the shoulders and the neck which may prevent cervical spondylotis, frozen shoulder and bursitis. This asana increase blood circulation in neck, shoulder and other body parts. It is a very good pose for those suffering from frozen shoulder. In this pose, the shoulders are moved in clockwise and anti-clockwise direction with the help of arms and elbows.

Matsyasana – Fish Pose
Matsyasana or Fish Pose is one of the best yoga poses for beginners as it is a back bend asana. The traditional variation of the pose is performed with the legs in Lotus pose (Padmasana). It is said that if you perform this pose in water, you will be able to float like a fish. In this video Dhivya from Dhivyam Yoga shows us how to do advanced Matsyasana – Fish Pose.

Bhujangasana- Cobra Pose
The name comes from the Sanskrit words bhujanga meaning ‘snake’ or ‘serpent’ and asana meaning ‘posture’ or ‘seat’. From a prone position with palms and legs on the floor, the chest is lifted. Bhujangasana may strengthen the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, and relieve stress and fatigue. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Makarasana – Crocodile Pose
In Sanskrit language “Makara” means Crocodile that is why this asana is also known as Crocodile Pose. It is one of the best and easiest asanas for curing problems related to back & knees. This asana is just same as Shavasana which provides relaxing and de-stressing feeling to your entire body.

Ardha Salabhasana – Half Locust Pose
Ardha Salabhasana – the name comes from the Sanskrit words ‘shalabh’ which means ‘grasshopper’. It is back bend, or spine stretch, using the strength of the upper and middle back to lift the weight of the legs as high as possible from a starting position face down on the floor. It improves flexibility and coordination and increases strength and stamina. It helps to exercise the spine.

Dandasana – Staff Pose
Seated Staff Pose might look easy, but it’s an intense strength-builder for the upper back, chest, and abdomen. This pose is the foundational posture for all seated poses, including twists. Because it provides the structural basis for all seated poses, it is essentially the seated version of Mountain Pose (Tadasana).

Setu Bandhasana – Bridge Pose
In sanskrit ‘Bridge’ means ‘Setu’, ‘Bandha’ means ‘Lock’ and ‘Asana’ means ‘Pose’. The poses look like the shape of the bridge, so this pose is called as bridge pose. This rejuvenating backbend will open your chest up and keep your spine flexible. Setu Bandhasana will also help to prepare you for more intense backbends. Basically this pose is effective in relaxing the body and reducing stress.

Gomukhasana – Cow Face Pose
Gomukhasana or Cow Face Pose helps stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest. Might be difficult initially, but as you practice, you will reap in a lot of benefits.

Marjaryasana & Bitilasana – Cat & Cow Pose
Cat-Cow is a gentle sequence of two poses that stretches the spine and prepares the body for activity. A wonderful way to start off any yoga practice is with a round Cat Pose to Cow Pose. This Cat Cow pose helps relieving back pain and also helps to stregthen the back.

Ananda Balasana – Happy Baby Pose
Ananda Balasana also known as the Happy Baby Pose, is a basic pose that is found in many contemporary yoga routines, and is known to stretch the inner groin and lower back while calming the mind by relieving the stress.

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