International Yoga Day 2025: Yoga serves as a significant way in accepting itself, to itself and through itself. This practice not only adds values to your life, but can also serve a person you have never before. However, yoga is no longer a niche practice associated with aesthetics and the elderly; It became a global wellness movement, which is perceived by millions and interestingly, of all ages.In modern times, yoga is much more than just wellness; It is a shrine to nurture the mind, body and spirit through consistent practice. As our life becomes more digitized and sedentary, yoga offers a return to equilibrium, calm and conscious life. But although philosophy is huge, the application can be deeply personal. For those who suffer from modern lifestyle problems, such as spondylosis of the cervix and neck pain from -long screen, bad posture or stress, yoga gives delicate but powerful solutions. Check below a few simple yoga supplies to get relief from the neck pain.
7 yoga asanas to relieve pain in the cervix
The cervical sponds, a rather ordinary condition marked by the wear of the disks on the neck and vertebrae, usually leads to stiffness, pain and limited movement. Yoga can be effective natural treatment for the treatment of symptoms, increased flexibility and strengthening of the supporting muscles. Below is effective yoga postures, specifically good in cervical spond, with step -by -step recommendations for their safe execution.
1. Copper Pose (Bhungan)
Benefits:
- The pose of the cobra opens the chest, strengthens the spine and facilitates the stiffness in the neck, shoulders and back. It also relieves sciatica and reduces the severity of pain in the cervical spond.
How to make:
- Lie on your stomach with your feet straight and your feet together, the sole is turned up.
- Put your palms flat on the ground, below and a little at your shoulders, your fingers forward.
- Keep your elbows close to your sides with your palms back. Put your forehead on the floor and close your eyes.
- Release the whole body, especially the loin. Avoid your head up slowly and then straightening your elbows to lift your upper body, first using your back muscles and then your hands.
- Maintain the pubic bone, touching the floor, lifting the navel not higher than 3 inches. The hands can be straight or slightly bent, depending on the level of flexibility.
- Hold on for a moment and then slowly go down.
Creice Copper Poses (Bingoine) (Bucklene)
2. Half of Lord Fish Poses (Horde Matzindrason)
Path:
- This seat of the spine opens the chest, energy the spine and stretches the neck and shoulders, increasing the overall flexibility.
How to make:
- Sit with your feet straight and behind right in Dandasan (staff position).
- Bend your left leg and put your left foot next to your right thigh.
- Cross your right foot over the left knee. Put the left hand on the right knee and the right hand back on the floor.
- Turn the torso, shoulders and neck to the right, looking over the right shoulder.
- Keep your spine straight, but breathe deeply.
- Hold some breaths, and then release and repeat on the other side.
Half of Lord Fish Poses (Ardha Matsyeendrasana)
3. Settling Posa (Dhanurason)
Benefits:
- The rear stretches and awakens the neck, improves posture and strengthens the back muscles, which relieves the pain in the cervix.
How to do:
- Lie face down with your feet and feet together, arms on the sides.
- Bend your knees and draw heels to your buttocks. Hold the ankles with your hands.
- Keep your hips and knees on the ground, hands straight. Put your chin on the floor.
- Breathe deeply, tighten your legs and lift your chest and head from the floor, returning your legs to keep your back further.
- Keep your eyes without scrolling your neck.
- Stand on a few breaths, then slowly free.
Onion -Poz (Dhanurasana)
4.
Benefits:
- Cat Pose offers a delicate movement of the spine, weakening tension and stiffness in the back and neck.
How to do:
- Put yourself on all fours, palms under your shoulders and knees under your hips, evenly distribute weight.
- Inhale, lower the belly to the ground, remove your back and lift your head to look up, pulling your neck.
- Exhale, pull the navel to the spine, bend your back, pull your chin to your chest and lift your torso.
- Continue this sequence for a few breaths, giving you breath.
- Complete, resting in your baby’s posture.
Pose Cat (Marjaryasana)
5. Posa Bridge (Centers)
Benefits:
- Bridge -Pose increases blood flow to the head, softening headaches and opening the neck and spine.
How to do this:
- Lie on your back, bend your knees and place your width width near your buttocks.
- Understand the ankles tightly.
- Inhale and lift the hips, and then drop the spine from the floor, lifting the lower, middle and upper back.
- Lift your chest to your chin without straining your neck. Earth’s shoulders and legs.
- Activate the inner thighs and buttocks, with parallel thighs.
- Keep a few deep breaths and then slowly descend.
Bridge Posa (Actone)
6. Fish Posa (Matsyasana)
Path:
- The fish strengthens the back of the neck, stretches the muscles of the throat and neck, increases the flexibility and reduces the tenderness characteristic of the desktop workers in the cervical spond.
How to do this:
- Sit down with your feet in front, place your hands on the floor behind, your fingers point to the buttocks.
- Lower your elbows to the floor, shoulders according to your elbows.
- Gently pull your head back to put your head crown on the floor, opening your chest.
- Breathe deeply and save for several breaths.
- Slowly let go of your head.
Fish posture (Matsyasana)
7. Posa Krudl (Markonan)
Benefits:
- The crocodile posture encourages relaxation and helps the spine return to neutral, without tension.
How to do this:
- Servant, pull your legs and put your arms forward.
- Intertwine the forearm to make a pillow for the forehead or by your hands on the sides, resting your forehead on the floor.
- To increase stretching, lift your chest slightly, opening your shoulders and weakening your back.
- Relax and breathe.
- Release, slowly lowering your chest and moving your hands.
POSE CRODODUS (micro
Other gentle stretched neck to facilitate
Light movements such as shoulders, eye rolls and slow neck rotations, sit in a position such as Vajrason, can bring an ambulance. Slowly turn your neck clockwise and counter -clockwise, bend from the center from the left and right, and gently bend the neck. The neck forward should be avoided.
Complete your practice: Breath, rest and reasonable habits have value
In addition to physical poses, other methods of stress decrease, such as meditation, relaxation and respiratory exercise (alternative nostril breathing, ocean and breathing bees) help healing by weakening tension.To avoid exacerbation of symptoms:
- Keep away from the tasks that apply the neck or require heavy lifting.
- Often take breaks at work to rest the neck.
- Be aware of the posture and movement throughout the day.
The sequence is of paramount importance: yoga is carried out regularly, as well as attentive lifestyle modifications, gives optimal results in the relief of the symptoms of the cervical spondylosis, the strengthening of the neck, improvement of flexibility and overall well -being.
Benefits Yoga poses for pain in the cervix assistance
Reduces the tension of the neck and shoulder
- Yoga helps free the tightness of the cervical spine, neck muscles and upper back, which are often stiff from poor posture and sitting habits.
Improves flexibility and range
- The gentle stretching enhances the flexibility of the neck, shoulders and spine, relieving daily movements and reducing pain.
Strengthens the muscles that support
- Target positions create strength in the neck, upper back and rod, offering better structural support and preventing recurrence or injuries.
Promotes better posture
- Yoga trains the body’s awareness and alignment, helping to correct postural problems that often lead to cervical spondylose and chronic pain.
Increases circulation and healing
- Increased blood flow through soft movement helps to nourish the spinal disks and surrounding tissues, accelerating recovery and reducing inflammation.
Increases the weakening and stress relief
- The grooves in combination with deep breathing soothe the nervous system, reduce muscle tension and ease of stress, which can often worsen the pain.
Maintains connection of mind and body
- Careful practice contributes to the realization of how you keep and move your body throughout the day, encouraging healthier motion models that reduce tension.
Complementscure
- Yoga works as a holistic addition to physiotherapy or treatment, providing long -term results without side effects.
*Rejection of responsibility: The content of this article is based on expert ideas, public health information and general recovery recommendations. Always consult your doctor or qualified healthcare provider with any questions that may arise in medical and health goals.
