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  Age on Sunday   20 Oct 2019  Pain in the neck

Pain in the neck

Published : Oct 20, 2019, 7:03 am IST
Updated : Oct 20, 2019, 7:03 am IST

With daily stress leading to stiffer neck and shoulders, these yoga asanas can bring relief to those suffering from cervical spondylosis.


Cervical spondylosis, a common degenerative condition of the cervical spine, is a condition wherein the discs of the cervical spine gradually lose fluid, and become stiffer, leading to neck and shoulder pain and headaches. While it is an age-related disorder and occurs due to the natural degeneration of the cervical spine, the condition can now be seen among youngsters thanks to the excessive use of technology and devices, especially smartphones that requires people to hang their heads while texting or surfing In fact, neck injuries also increase the risk of cervical spondylosis.

People tend to ignore the early signs and let the easily manageable condition turn into a chronic one.While the ideal way to keep the neck pain free is regular workouts, yogasana can help stretch and strengthen the muscles and improve posture. Even Shilpa Shetty Kundra, took to yoga 18 years ago to cure her cervical spondylosis and practices thrice a week for an hour. these low impact exercises are appropriate for any age and can help strengthen the upper back.



It gently massages the spine and helps loosen up the vertebral column. Helpful for those with rigid spines and chronic neck pain. It gently stretches and stimulates the spinal nerves

Sit in vajrasana and lean forward, placing both hands on the floor in line with your knees. Keep your palms down and fingers facing forward direction.

Rise on your knees, keeping the spine parallel to the floor and head in the centre with your arms and thighs perpendicular to the floor.

Breath out and push your back (spine) towards the roof, keeping the head between your arms, facing the floor. Hold the position for 30 seconds.

Now, breathe in, raise your head and simultaneously push your back (spine) down towards the floor. Remain in the pose for 30 seconds.


Relax and practice 3-5 times.


This asana helps to flex the back, making it more elastic. It  cures stiff shoulders and also helps reduce backaches. In fact, practicing Gomukhasana  also aids in the treatment of sciatica

Sit erect with your legs stretched forward.

Fold your left leg, and place it under your right buttock. And right leg over your left thigh.

Both knees should be stacked  on the top of each other.

Gently fold your left arm and place it behind your back.

Now, bring your right arm over your right shoulder and reach for your left hand.

Hold this pose for 30 seconds, and breathe slowly and deeply.


Release the hands and come back to initial position.


Removes the stiffness of the neck and shoulder

Lie on stomach, resting your forehead on the floor.

Keep your feet together with toes touching the ground. Your palms should be placed on the floor near your chest.

Breathe in and slowly push your upper body up, keeping the navel on the floor.

Look up and keep your elbows slightly bent. Take a few deep breaths in this position.

Exhale and come back to your original pose.

This pose addresses the cervical, thoracic, and lumbar spine, and keeps the SI joints agile. It strengthens and releases your legs and core without taxing the tissues of the spine and back. It also improves body balance and strengthens the sciatic nerve


Stand on your feet, keeping them at a comfortable distance.

Slowly, raise both arms sideways till they are horizontal.

Exhale and bend towards the right side and place your right hand just behind the right foot.

Keep the left arm straight up, in line with the right arm. Then, turn the left palm forward.

Now, turn your head and gaze at the tip of left-hand fingertips.

Remain in this position for 30 seconds with normal breathing.

Inhale and slowly rise up.

Now, repeat from the left side.

Tags: physical fitness