Yoga keeps you away from cervical spondylosis

Breathing and Pranayama Practice

In addition to yoga poses, yoga breathing and breathing control exercises are very helpful for the treatment and prevention of cervical spondylosis. However, breathing control exercises are not suitable for safe completion by practicing independently at home.

Recommended breathing exercises:

Spinal breathing

Lie on your back on a mat, place a rolled towel under your neck, tuck your chin in, and stretch and relax your neck. Place a blanket under your knees, bend your knees slightly, open your legs and relax naturally, and relax your back. Imagine the spine as a hollow tube. When you inhale, let the body's energy start from the bottom of the tube - the coccyx, and move up along the tube wall one section at a time to the top of the head. As you exhale, allow the energy of your body to flow down from the top of your head to your coccyx. Practice repeatedly for 30-50 breaths. Relax when you are done.

Spinal breathing fully massages the internal organs, gently stimulates the entire spine, strengthens and balances the nervous system, clears energy channels, and increases body energy.

● Meridian cleansing breathing control method

Also known as Nostril Alternation Breathing, it is a pranayama that balances the body's energy, opens the body's meridians, cleanses and purifies them, and cultivates concentration. Choose siddhasana or comfortable cross-legged sitting, based on full breathing, closing the right nostril with the right thumb. Start by inhaling through the left nostril, close the left nostril with the ring finger of your right hand, and exhale through the right nostril; then inhale through the left nostril, close the left nostril, and exhale through the right nostril. This completes one cycle. Complete 20-25 cycles using the above techniques.

Laryngeal breathing

Also known as victory breathing. Its effects are very powerful, increasing physical energy, reducing anxiety, activating the nervous system, improving concentration, and calming the mind. Choose siddhasana or comfortable cross-legged sitting, and based on natural breathing or complete breathing, contract the throat during inhalation or exhalation to control the speed and flow of air passing through, and make a sound similar to "ha". During the practice, pay attention to relaxing the throat so that the breathing becomes very gentle and no one else can hear it except you. Keep your breathing natural and relaxed, without causing any tension or discomfort.

Special reminder: During the practice of breathing techniques, it is not recommended for patients with cervical spondylosis to hold their breath to avoid insufficient blood supply to the brain, causing dizziness or headaches, as well as physical discomfort.

Yoga Nidra

For people with cervical problems, deep relaxation can relieve physical and psychological tension, stiffness and even depression, and effectively eliminate various discomforts caused by cervical problems. Practicing yoga relaxation can make your senses more acute and adjust the neuroendocrine system. You can use yoga relaxation to deeply relax after practicing, or you can do a systematic yoga relaxation under the guidance of a professional yoga teacher, which can not only soothe your mind, but also allow you to get more rest and energy. Choose the upright or crocodile pose and use auxiliary tools to help you achieve better results.

Adjustment and reconstruction of lifestyle

The formation of any disease is a slow accumulation process. Unhealthy lifestyles such as long-term computer use, irregular diet, lack of regular exercise habits, and skipping breakfast have seriously threatened the quality of life and life safety of modern people. The survey results show that 50% of people will not stand up unless they go to the toilet once they sit down; 30% of people only exercise when they feel uncomfortable; and only 12% of people stand up once every half an hour on average. At the same time, physical exercise is neglected by the vast majority of people, with 68% of people hardly exercising and less than 10% doing regular exercise every week. However, the consequences of such a static lifestyle are often serious: patients with orthopedic and cardiovascular diseases are getting younger and younger; staying in one fixed posture for a long time causes cervical and lumbar diseases to slowly erode office workers; sitting for a long time without exercise is not good for blood circulation and may lead to cardiovascular diseases such as hyperlipidemia, etc.