Cervical Spondylosis 
                     Cervical Spondylosis Management
with YOGA
Cervical spondylitis is a condition that causes neck pain and stiffness and 
can lead to headaches and dizziness. The yogic technique is a gentle and 
effective way to manage the symptoms of cervical spondylitis and can 
improve flexibility and strength in the neck and spine.
Through regular practice of yoga at Shathayu Retreat, individuals with 
cervical spondylitis can experience reduced pain and stiffness, increased 
range of motion, and improved overall well-being. The expert instructors 
at the retreat provide personalized attention and guidance to ensure a safe 
and effective practice.
In most neck pain conditions, pressure on the neck leads to pain, and this 
causes muscle spasms, setting up a cycle. The best way to break this cycle 
is to relieve both pressure and spasms. There are multiple approaches to 
achieving each of these goals. Many of them require daily applications, so 
they must be done by the patient at home.
Yoga is a great way to relieve pressure and muscle spasms in the 
neck. 
It helps to stretch and strengthen the muscles, which can alleviate pain and
stiffness. Here are some yoga poses that can be helpful for cervical 
spondylosis management:
1. Cat-Cow Pose: Begin on your hands and knees. Inhale as you arch 
your back and lift your head and tailbone towards the ceiling. Exhale
as you round your spine and bring your chin to your chest. Repeat 
this sequence 10 times.
2. Child’s Pose: Begin on your hands and knees. Lower your hips back
towards your heels and stretch your arms out in front of you. Relax 
your neck and hold the pose for 1-2 minutes.
3. Shoulder Rolls: Sit cross-legged on the floor or in a chair. Roll your
shoulders forward and up towards your ears, then back and down.
Repeat this sequence 10 times.
4. Seated Twist: Sit cross-legged on the floor or in a chair. Twist your
torso to one side, placing your hand on your opposite knee. Hold the
pose  for  a  few breaths,  then  twist  to  the  other  side.  Repeat  this
sequence 10 times.
5. Corpse Pose: Lie on your back with your legs straight and arms at
your sides. Relax your entire body and focus on your breath. Hold
the pose for 5-10 minutes.
It is important to consult with a yoga instructor before starting any yoga 
program, especially if you have a medical condition like cervical 
spondylosis. They can help you modify the poses to suit your needs and 
ensure that you are practicing safely.
Relief of pressure and pain in the neck at home
1. Lying down is perhaps the simplest way to relieve the neck of its 
heavy load. Bed rest gives the muscles a chance to recover. The 
duration of bed rest should be advised by the physiotherapist. Begin 
by lying on the floor or on a firm mattress with rolled-up towels 
under your neck and low back. Your legs may be straight or bent. 
Lie in this position for 15-20 minutes.
2. The cervical collar helps the neck muscles support the head, it also 
reduces neck mobility. Wearing a cervical collar for the acute phase 
of neck problems can help in reducing pain.
3. Extension and flexion are especially helpful when you feel your 
neck and back stiffen. While sitting, place your hands on your knees 
and push down. Slowly arch your back and bend your back 
backward. Then slowly slump forward. Repeat this exercise 10 
times.
4. Side bends increase your side-to-side flexibility. Start by placing 
your fingers together and pointing your elbows outward. Bend at the 
waist, tilting your body to one side as far as you can. Then bend your
head and neck in the same direction. Repeat on your other side. 
Repeat this exercise 10 times.
Services Offered
Shathayu Ayurveda Yoga Retreat is a leading Ayurvedic Health care 
Retreat that has been established for the prevention and cure of metabolic 
disorders, musculoskeletal disorders, neurological diseases, chronic 
diseases, respiratory disorders through panchakarma which detoxes the 
body & mind and modification of lifestyle, dietary habits with a holistic 
approach.  
Shathayu has been serving humanity since 1901 and has been Listed as 
one of the best Ayurvedic healthcare retreats in India with a rich Heritage 
having served over a Million people. Here you can experience traditional 
Ayurvedic therapies, wellness packages, and Yoga practices while 
enjoying the nature and breath-taking sceneries. 
Authentic Ayurvedic treatments are offered at the Shathayu Wellness 
Retreat Resorts including Panchakarma therapy, Rejuvenation therapy, 
Slimming therapy, Stress management, weight loss management, pain 
management, Anti-ageing, Beauty care, hair care, de-addiction program, 
etc. For more detail, please feel free to contact us or visit our website 
shathayuretreat.com or WhatsApp us at 8884122244.