International Yoga Day 2025: Yoga serves as an essential path in embracing yourself, to the self and through the self. This practice not only adds value to your life but also may serve the person you were never before. However, yoga is no longer a niche practice associated with aesthetics or the elderly; it has become a global wellness movement which is embraced by millions-and interestingly, of all ages.In today’s modern times, yoga is much more than just a wellness movement; it is a sanctuary to nurture the mind, body, and spirit through consistent practice. As our lives become increasingly digitised and sedentary, yoga offers a return to balance, calm, and conscious living. But while the philosophy is vast, the application can be deeply personal. For those suffering from modern lifestyle issues like cervical spondylosis and neck pain due to long screen time, poor posture, or stress, yoga provides gentle yet powerful solutions. Check below some simple yoga poses to get relief from cervical pain.
7 Yoga asanas to relieve cervical pain
Cervical spondylosis, a rather usual condition marked by wear and tear of neck discs and vertebrae, usually leads to stiffness, pain, and restricted movement. Yoga can prove to be an efficient natural cure to treat symptoms, increase suppleness, and strengthen supporting muscles. The following are efficient yoga postures specifically good for cervical spondylosis, with step-by-step guidelines to execute them safely.
1. Cobra Pose (Bhujangasana)
Benefits:
- The cobra pose opens up the chest, strengthens the spine, and eases stiffness in the neck, shoulders, and back. It also relieves sciatica and lessens the severity of cervical spondylosis pain.
How to do:
- Lie on your stomach with legs straight and feet together, soles facing up.
- Put your palms flat on the ground, below and slightly beside your shoulders, fingers facing forward.
- Keep your elbows close to your sides with palms facing backwards. Place your forehead on the floor and shut your eyes.
- Release your entire body, particularly your lower back. Ease your head up slowly, followed by straightening your elbows to lift your upper body, employing first your back muscles and then your arms.
- Maintain your pubic bone touching the floor, lifting your navel no higher than 3 inches. Arms may be straight or slightly bent, depending on your level of flexibility.
- Hold for a moment, then slowly come down.
Cobra Pose (Bhujangasana)
2. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Benefit:
- This seated spinal twist opens the chest, energises the spine, and stretches the neck and shoulders, increasing general flexibility.
How to do:
- Sit with legs straight out in front and back straight in Dandasana (Staff Pose).
- Bend the left leg and put the left foot beside the right hip.
- Cross right leg over left knee. Put the left hand on the right knee and the right hand back on the floor.
- Twist torso, shoulders, and neck to the right, looking over the right shoulder.
- Keep your spine straight but breathe deeply.
- Hold for a few breaths and then release and repeat on the other side.
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
3. Bow Pose (Dhanurasana)
Benefits:
- The backbend stretches and awakens the neck, improves posture, and strengthens the muscles of the back, which relieves cervical pain.
How to do:
- Lie face down with feet and legs together, arms by your sides.
- Bend knees and draw heels towards the buttocks. Hold your ankles with your hands.
- Keep thighs and knees on the ground, arms straight. Put your chin on the floor.
- Breathe deeply, tighten your legs, and raise your chest and head off the floor, bringing your legs back to stretch the back further.
- Keep your eyes up without scrunching your neck.
- Hold for a few breaths, then slowly release.
Bow Pose (Dhanurasana)
4. Cat Pose (Marjaryasana)
Benefits:
- Cat pose offers gentle spine movement, easing tension and stiffness in the back and neck.
How to do:
- Place yourself on all fours, palms underneath shoulders and knees underneath hips, evenly distribute the weight.
- Breathe in, lower belly towards the ground, arch the back, and lift the head to gaze upwards, extending the neck.
- Breathe out, draw the navel to the spine, curve the back, tuck the chin to the chest, and lift the torso.
- Continue this sequence for a few breaths, letting your breath move you.
- End by resting in child’s pose.
Cat Pose (Marjaryasana)
5. Bridge Pose (Setu Bandhasana)
Benefits:
- Bridge pose increases blood flow to the head, alleviating headaches and opening the neck and spine.
How to do it:
- Lie on your back, bend your knees, and put your feet hip-width apart near your buttocks.
- Grasp your ankles tightly.
- Breathe in and lift your hips, then roll your spine off the floor, lifting the lower, middle, and upper back.
- Lift your chest to the chin without tensing the neck. Ground shoulders and feet.
- Activate inner thighs and glutes, with thighs parallel.
- Hold for several deep breaths and then come down slowly.
Bridge Pose (Setu Bandhasana)
6. Fish Pose (Matsyasana)
Benefit:
- Fish pose strengthens the back of the neck, stretches the throat and neck muscles, increases flexibility, and reduces soreness typical of desk workers with cervical spondylosis.
How to do it:
- Sit with legs out in front, put your hands on the floor behind you, fingers pointing to your buttocks.
- Lower your elbows to the floor, shoulders in line with elbows.
- Gently arch your head back to place the crown of your head on the floor, opening the chest.
- Breathe deeply and retain for a few breaths.
- Slowly release your head.
Fish Pose (Matsyasana)
7. Crocodile Pose (Makarasana)
Benefits:
- Crocodile pose encourages relaxation and aids the spine in returning to neutral, tension-free alignment.
How to do it:
- Lie prone, extend your legs, and bring your arms forward.
- Interlace your forearms to make a pillow for your forehead or have your arms by your sides, resting your forehead on the floor.
- To increase the stretch, slightly lift your chest, opening your shoulders and easing tension in your back.
- Relax and breathe.
- Release by slowly lowering your chest and repositioning your arms.
Crocodile Pose (Makarasana)
Other gentle neck stretches for relief
Easy movements such as shoulder rotations, eye rolls, and slow neck rotations performed while seated in a position like Vajrasana can bring quick relief. Slowly rotate your neck clockwise and counterclockwise, side bend from centre to left and right, and gently bend the neck. Forward neck folding should be avoided.
Complement your practice: Breathing, relaxation, and smart habits matter
Besides physical postures, other stress-reducing methods such as meditation, guided relaxation, and breathing exercises (alternate nostril breath, ocean breath, and humming bee breath) aid in healing by easing tension.To avoid exacerbating symptoms:
- Stay away from tasks that put strain on the neck or require heavy lifting.
- Frequently take breaks at work to give your neck a rest.
- Be aware of posture and movement during the day.
Consistency is paramount: Yoga done regularly, along with mindful lifestyle modifications, provides optimal results in alleviating cervical spondylosis symptoms, strengthening the neck, improving flexibility, and overall well-being.
Benefits of yoga poses for cervical pain relief
Reduces neck and shoulder tension
- Yoga helps release tightness in the cervical spine, neck muscles, and upper back areas that are often stiff from poor posture and sedentary habits.
Improves flexibility and range of motion
- Gentle stretching enhances the flexibility of the neck, shoulders, and spine, making daily movements easier and reducing pain.
Strengthens supportive muscles
- Targeted poses build strength in the neck, upper back, and core, offering better structural support and preventing recurring strain or injury.
Promotes better posture
- Yoga trains body awareness and alignment, helping correct postural issues that often lead to cervical spondylosis and chronic pain.
Boosts circulation and healing
- Increased blood flow through gentle movement helps nourish the spinal discs and surrounding tissues, accelerating recovery and reducing inflammation.
Enhances relaxation and stress relief
- Poses combined with deep breathing calm the nervous system, reduce muscle tension, and ease stress, which can often worsen pain.
Supports the mind-body connection
- Mindful practice fosters awareness of how you hold and move your body throughout the day, encouraging healthier movement patterns that reduce strain.
Complementsmedical treatment
- Yoga works as a holistic supplement to physical therapy or medical treatment, providing long-term results without side effects.
*Disclaimer: The contents of this article are based on expert insights, publicly available health information, and general wellness recommendations. Always consult your doctor or a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.
