Yoga For Cervical Spondylosis| Neck And Shoulder Yoga sequence


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Yoga For Cervical Spondylosis, yoga Sequence For Cervical Spondylosis #back_pain_yoga

Hours of working on my project and sitting in front of the laptop, worrying endlessly about so many things… improper eating and work out schedule. This was me five years back when I came across this disease called cervical spondylosis. If you are also under the same phase of life and circumstances, don’t worry. This health condition known as the Cervical Spondylosis is curable and manageable. Step by step, I will lead you through the reasons, symptoms, Cervical Spondylosis aids, and the best yoga for cervical spondylitis (video).

Butt first, read this…

I am not very fond of driving and to me driving a two-wheeler always seems like being entirely defenceless against everything around… pollution, other vehicles, and numerous insects. But that was a different day I would never forget. I was once again dragging myself towards my scooty just cursing the day I thought of buying it and getting “drive-trained” by my dear hubby. Then this happened to me-

” The keyhole of my two-wheeler was lost … or I had a loss of vision…my hands and legs too got numbed! Then I dropped my keys. Surprisingly, as I tried to look down, the world started spinning and suffocating!”

 Somehow after a lot of struggle, I reached out to my physiotherapist. After the check-up and learning the symptoms, he declared “ma’am you are having cervical spondylosis”. From that very moment, I fell into the category of my other middle-aged, neck-collar wearing colleagues. As I could think further, my physiotherapist directed me towards the traction table. 


A sedentary (and a hectic as well) lifestyle and stress often invite a plethora of ailments. Cervical spondylosis is one of them, which is now more common with our WFH lifestyle

Insomnia, backaches, restlessness, stress and anxiety are among the side effects people are facing from prolonged work from home as the countries entered phases of lockdown imposed to prevent the spread of the novel coronavirus. In yoga for cervical spondylosis, I will lead you through the best yoga Sequence to cure your cervical spondylosis. There is also a complete video class, some very important tips from my personal experience to get rid of neck and shoulder pain and Vertigo. Most importantly, my best guidance for accessories and gadgets to “ease your Cervical Spondylosis” are also there.  So  keep reading, you won’t get disappointed 😇

Yoga For Cervical Spondylosis, #neck_stretches

Important – First Learn These Fast Facts On cervical spondylosis

According to the medical news, nearly 85 per cent of people over the age of 60 years live with cervical spondylosis, but not all of them experience pain.

A range of neck-stretching exercises and yoga can help to relieve stiffness and pain. Muscle relaxants, steroid injections, and physical therapy can help ease symptoms. In severe cases, surgical options are also available.

Symptoms can include weakness and pain. In severe cases, the disc can press on a nerve and cause loss of consciousness and mobility issues.


What Is Cervical Spondylosis- The Anatomy 

Yoga for cervical Spondylosis, neck and shoulder yoga stretches

Cervical Spondylosis affects the cervical spine. The cervical spine refers to the vertebrae that form the neck. These vertebrae along with other discs and ligaments deteriorate due to cervical spondylosis. They gradually lose the ability to provide cushioning for the neck. People suffering from cervical spondylosis experience pain and stiffness in the neck and shoulder regions, digestion issues, numbness, difficulty in reflexes and extreme cases even vertigo. Since our nerves are also affected by the cervical pain, it may also cause you depression, though a temporary one.


These  Products can Alleviate the Cervical Spondylosis And Make Your Life Better


My life felt completely paralysed when I remember my days with cervical spondylosis. Constant headache, improper digestion, poor mental and physical coordination, and worst a 24 hrs spinning of head aka Vertigo. The everyday life of people with this ailment is not easy sailing. I usually required to work on a laptop, teaching my kids, and driving…all of those activities became a task for me. Thanks to my regular yoga routine and these devices/products which helped me to an optimal life during that difficult period.


Cervical Collars 


Cervical collars, also known as neck braces or C collars, are used to support your spinal cord and head. These collars are also the common treatment options for neck injuries, neck surgeries, and Cervical Spondylosis. Hence this Cervical Collar can help you best in your day to day life.

Check on Amazon

There are different types of cervical collars. Which one you need will depend on your type of neck injury or the underlying. However, they should be used for limited hours each day to avoid neck stiffness.


Cervical Pillow


Use of right kind of pillow is the first concern in the case of Cervical Spondylosis. Your doctor may advise against using thick and fluffy pillows. Instead, a stiff pillow can provide your neck with better support and prevent further deterioration of cartilage. This Contour pillows can also provide relief from pinched nerves, neck aches or any other bodily discomfort within a few week’s use.

A rolled towel beneath your neck can also provide you with an immediate positive response.


Cervical Traction Kit


This Cervical Neck Traction can be very comfortable and easy to use for Pain Relief. It elongates neck muscles and separates cervical vertebrae, often resulting in rapid and prolonged relief from the soreness and irritation that accompanies cervical problems. Gentle, intermittent traction exercises the neck muscles increasing circulation. Firm, static traction lowers the pressure between vertebrae, freeing pinched nerves and easing herniated discs


 Back Lumbar Support 


This ergonomic back lumbar support helps massage your back, exerts much fewer pressures while driving or working. Provides great relaxing massage, great support for the seat in the car, office or home.


Posture Corrector Back Brace Belt


The Posture Corrector back brace helps to counter bad posture which when left unchecked, can cause pain, lethargy, and even lead to nerve damage. This back brace, coupled with physical therapy, yoga practice aids in the treatment of Back Pain, Scoliosis, Spondylolisthesis, and Thoracic Outlet Syndrome.


Neck and Shoulder Wrap Pad


This  Neck and Shoulder Wrap Pad relieve muscle pain & tension,  promotes relaxation that envelops your shoulders & neck for a customized fit adaptable to any body type.

 For heat therapy, warm it in the microwave. For cold therapy, leave it in the freezer for 1 to 2 hours. This spa therapy is perfect for road trips, airplane flights, & hotel stays!

HERBAL AROMATHERAPY -This wrap features an integrated herb blend that harnesses aromatherapy for overall relaxation. The blend includes lavender, chamomile, lemon grass, peppermint, flax seed & wheat.


Cervical Mattresses-  Jade Stones Heating Mattress


The infrared Deep Heat Far Infrared Jade Heating Mat is ideal for easing muscle stiffness in from your neck to lower back. Just plug it in and lie down. In just 15-20 minutes, heat will start penetrate your muscles. And you’ll feel as carefree and relaxed.

With these Deep Heat Far Infrared Jade Pads, when the jade is heated, it helps transfer the far-infrared waves deep into your body (up to 10 cm) to warm, soothe, cleanse and relieve your pain. That is 20 times deeper than conventional pads for deep relief.

The thermal effect within the deep layers of tissues cause blood vessels in capillaries to dilate… which improves and accelerates blood circulation and in turn supports the reduction of inflammation… In other words, deep penetrating infrared heat delivers more oxygen-rich blood to painful or injured areas which helps take your pain away faster. 


Check on Amazon



Ergonomic Chair With Proper Back Curvature


These chairs come with the mesh Cushion with Inner Sponge, a padded mesh seat which is thick and resilient,  made of high quality thick sponge and breathable mesh fabric.Thickened cushions of chairs provide better sitting experience for you. Further,

The ergonomic backrest with functional ergonomic mid-back design alongside resilient mesh construction which aligns your spine in a natural seated position, this ergonomic chair is incredibly comfortable.

Check on Amazon


25 Minutes Neck Stretches And Yoga Poses for For Cervical Spondylosis, Neck Pain and Vertigo

Collage of yoga poses for cervical Spondylosis.

PS: Before you start these yoga poses for Cervical Spondylosis, you must be aware of the facts that I am neither a doctor nor a physician. This is my most personal and handy neck and shoulder yoga routine, which will help you too. But in case of a serious condition or a prior surgery, please consult your doctor first.


Ok, In today’s Yoga Sequence, the focus is mainly on neck and shoulder area. I have deliberately left most of the yoga poses, or vinyasa flow to avoid any pressure on the back and spine. Once you gain some mobility and flexibility, go for this Throat Chakra Yoga Sequence for further improvement.


Watch The Video ” Yoga For Cervical Spondylosis”


 Yoga Pose For Cervical Spondylosis Explained

Neck Traction

Neck Traction

Make a fist using your fingers and press up your jawline to release a pinched nerve causing your neck pain and vertigo. Breath…

Neck Side Pushes

  • With your right-hand 🙌 apply the pressure on the right sides of the head and also press the head into your palms. 
  • Repeat on the left side of the head. Keep breathing deeply.

Neck side stretches


Place your hand on the ground and without stressing much try to touch your shoulder with the ear. Be comfortable and breath…make some more relaxing micro-movements.


Neck rotations

With an inhale, perform peripheral neck rotations. Inhale to back, exhale to front. But never strive to bring the chin to the chest because it may increase the risk of severing your vertigo.


Back and forth Head movement


  • Very conscious back and forth neck movements can elongate and massage the cervical spine.
  • With an inhale, take your head back, lifting the chin away from the chest…exhale with lifted neck to bring forward. And imagine that you are opening a locked neck.

Seated Cat and Cow Posture


  • Seated version of the Cat and cow yoga posture is an excellent way to flex and strengthen your spinal cord and improve your digestive system.
  • Sit in Vajrasana and place your palms above the thighs. Inhale when you open your chest and neck and exhale to round and close everything. Keep your neck levelled. Breath…
  • Performing yoga under morning sun is accomplishing to strengthen our bones and nourishing the brain.

 CAT and Cow Posture 

Cat and cow yoga pose

Come on all four tabletop posture. Palms are below the shoulders and knees below the hips. The traditional Marjareyasana is a blessing for all kinds of neck and back pains. I love this and never miss it. Keep your forward curvature under control and don’t round too hard. Start with the micro-movements and then the bigger ones.

  • Inhale to bring the tummy towards the mat, head and tailbone high.
  • Exhale to round your neck.


Childs Pose to cobra pose transitions

Bhujangasana #cobra_pose

 Childs pose is a relaxing yoga posture and cobra pose is an excellent heart opening asana.

Make slow movements to switch between the two. Inhale in cobra and exhale in Balasana.


Child’s Pose

Child's Pose on yoga Blocks

Hips on heels and You bend forward to bring your forehead down. But use two yoga blocks, bolsters or a hard cushion below the forehead. Be comfortable and breath.

Also Read: How To Use Yoga Blocks to Cure Back Pain, Anxiety and Posture Correction

Shoulder Rotations To Cure Neck And Shoulder Pain

360-degree shoulder rotation

  • 360-degree shoulder rotation can work great in tight and frozen shoulders.
  • Fold your hands from the elbows.
  • Place your fingers on shoulder balls on each side. With an inhale, rotate the package in circular motion, clockwise and counterclockwise direction.
  • Inhale when elbows go high and away, exhale when elbows meet in front of the chest.

Thread and Needles Yoga Posture

Thread and needles yoga pose

  • From all four tabletop position,
  •  inhale and raise your right hand.
  • exhale and sweep the arms below the shoulders to cross the left armpit to create a thread and needles Stance.
  • Right ears are on the mat.
  • Repeat the same with your left-hand side.
  • Gaze your right fingers’ tips.

Eagle Arms In seated position

Seated Eagle yoga pose

  • Sit in Vajrasana.
  • Inhale and open your both the arms on each side of the torso.
  • With an exhale, bring the right arm beneath the left and form a half bind or full bind.
  • Gently try bringing the arms together.
  • Repeat on the other side.
  • Check the proper alignment.



Deep abdominal breathing

  • Deep abdominal breathing is helpful to flex your spine and relax your nervous system.
  • Sit in sukhasana or lotus pose. Inhale deeply.
  • Place your hand on the stomach to check the degree of inhalation. Open your mouth and Exhale with sound ha…

Anulom Vilom Pranayam

Anulom Vilom Pranayam

Practising anulom vilom Pranayam first thing in the morning may help start your day from a better place. It can also serve as a relaxation method in the evening to promote better sleep.

 This controlled breathing technique involves holding one nostril closed while inhaling from the other one, then holding the first nostril closed while exhaling from the second one. The process is then reversed and repeated.

(Watch the alternate nostril breathing in video with other yoga postures).

Alternate nostril breathing is said to have many physical and psychological benefits, including stress reduction and improved breathing and circulation. There’s scientific evidence that supports some of these claims.


Also Read: Yoga For Throat Chakra To Speak Your Truth Confidently


Wrapping Up – Yoga For Cervical spondylosis

Yoga Essentials and Resource library

Thanks for reading. I hope you find this yoga Sequence For Cervical Spondylosis useful. Please visit our resource center for more yogic things.

Each ailment small or big, chronic or …takes time to heal. Medication, proper workout, and rest are key to a speedy recovery.

Stressing, overthinking or extreme working conditions, hot and humid weather can exaggerate the trouble.

Stress and anxiety is also a huge contributor to cervical spondylosis. The cervical spondylosis yoga Sequence and Pranayam will help you make your back supple and spine strong along with helping to alleviate any stress and anxiety.

Thanks again😊. Please subscribe for my free ebook “Yoga For Back Pain”. Please share with the help of share buttons below.


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  • A very insightful piece of writing. Thanks for this one.

    • Thank you so much Sarath! I am glad to know that information here is useful for you.

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About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

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