Yoga for Cervical Spondylosis

As we start with shoulder circulation, clockwise, trying to meet the elbow in the center, and reversing, clockwise. From the supine position, place your palms down and bring your hands underneath the body with the elbows as close to each other as possible. Feet together, inhale, lift the head up, look at your feet; exhale, bring the crown of your head onto the mat, open the shoulders.

Open your legs like you are in here, and then come up. Now lift your navel above the ground level, push your pelvic bone down, curl your pelvic bone down, and then, on both feet, push the shoulders back up.

Stretch your hands forward, your legs out, lengthen your spine, feel someone is pulling your hands forward and then your leg back, stretch nicely. Now inhale, lift your right leg up and then your left hand up, gently lift your head up, look at your fingertips, or else you can look at the ceiling. Stay here for 5-6 breaths, exhale down. Again, repeat it with your other side, point your toes, exhale down.

We begin to lie on your back and place your heels as close as possible to your butt and hold your ankles, make sure your thumb is outside, and when you're ready, slowly inhale and lift your hips all the way up. So try and reach as high as possible, but your breath should be in the normal range, and stay here for a couple of deep breaths.

Next, moving on to Gomukhasana hands, starting with the right hand, meeting the fingers behind the back — if your hands cannot meet, you can use a belt or a hand towel. Come into all fours, so what that means is you need to have your wrists always aligned underneath your shoulders and your knees always aligned under the hips; your hands are shoulder-width distance and your knees are hip-width distance.

What we are going to do is drop the spine down as you lengthen upwards with the chin and the tailbone. On the exhale, you'll round through the shoulders, pull the belly in, and bring your chin to your chest as you look to your navel. Come to a neutral spine.

Lie flat on your back, inhale, and slowly bring your knees close to your chest with your arms stretched on the inside of the legs. Hold your big toes using a toe lock and gently open up your hips and widen your legs to deepen the stretch. Please make sure your head is resting on the floor. Stack each ankle directly over the knee so that the shins are perpendicular to the floor. Press your tailbone, sink them down to the floor while you press your heels up, pulling back with your arms — the shoulders, whole area of your back and spine should be pressed flat on the floor.