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Panchkarma & Yoga to relief Cervical Spondylosis

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Cervical spondylosis, also known as cervical osteoarthritis or neck arthritis, is a common, age-related condition that affects the joints and discs in your neck. It develops from wear and tear of the cartilage and bones found in your cervical spine, which is in your neck. Today’s office work culture of excessive sitting hours in a particular posture is taking a toll on our health paradigms –mental, physical, emotional and social. These long hours and overtired work lead to develop neck, shoulder and cervical problems. Cervical spondylosis is caused due to abrasion and attrition of spine desk. It is more common with aged people, but in modern lifestyle, neck pain, shoulder pain, and cervical problems are also rampant with adult due to their hectic schedule. The most important characteristic feature of cervical spondylosis is chronic pain.
There is no as such effective allopathic medicines are available to cure cervical spondylosis and neck pain but some easy yoga asanas and panchkarma treatment can play a vital role in managing and treating of cervical spondylosis and neck pain.

Matsyasana (Fish Pose)Panchkarma & Yoga to relief Cervical Spondylosis

Steps
Roll out your yoga mat and lie down flat on your back – knees straight, legs and feet together. Slide your hands beneath your thighs, palms downward, so that you are sitting on them. Keep your elbows and forearms tucked in close to the sides of your torso, pressing them firmly against the floor.

Inhale and lift your chest and head away from the floor; arch your chest until you are sitting halfway up. Then, release your head back onto the floor. Be sure to keep your legs straight and thighs active, reaching out through your heels.

You should support your weight on your forearms and elbows (absolutely not on your head). Either the back or top (crown) of your head will rest on the floor, depending on how high you arch your chest. It is important to lower your chest slightly toward the floor if you feel any pain or discomfort in your neck or throat.

As a beginner, hold the posture for 3-6 steady, deep breaths. To release, exhale and gently lower your torso to the floor, activating your thighs and abdominals to do so.

Precautions:
1) During pregnancy, this asana is to be avoided as it may places enormous strain on the womb especially if done incorrectly.

2) If you suffer from serious lower back or neck injury, it is better to avoid this yoga posture.

3) In the case of a hernia, this Hatha yoga asana preferably must not be practiced.

The Benefits Of The Fish Pose
These are a few amazing benefits of matsyasana.

  • This asana instigates nutrient absorption. It also stretches the chest and neck areas and releases tension in the shoulders and neck.
  • It relieves respiratory problems as it encourages the right kind of breathing.
  • It also tones the pituitary, parathyroid, and pineal glands.
  • It stretches the back and tones it, thus relieving strain from the back and back pain.
  • It also makes the muscles in the upper back and the back of the neck stronger.
  • It gives the hip flexors and the muscles between the ribs a good stretch.
  • The muscles in the front of the neck and the abdomen are activated.
  • The throat and the digestive organs get a good massage.

This asana helps improve posture.

  • It is known to destroy all diseases, and is especially helpful for the following:
  • a. Constipation
  • b. Respiratory ailments
  • Mild backache
  • d. Fatigue
  • e. Anxiety
  • f. Menstrual pain

Cobra Yoga Pose (Bhujangasana)Panchkarma & Yoga to relief Cervical Spondylosis

Steps:

  • Lie down on the stomach by keeping your legs together. Make a gap of 1-2 feet between the legs if somebody has a backache.
  • Put your palms beside your shoulder and the head should rest on the ground.
  • With inhaling raise your head up to your navel region and try to see the roof.
  • Maintain the position till 10 to 60 seconds with steadily inhaling and exhaling.
  • Come to the original position slowly with the deep exhalation.
  • Repeat the process for 3 to 5 times

Precautions:

  • Don’t try this asana if you are suffering from high blood pressure, hernia, or peptic ulcer.
  • Don’t practice Bhujangasana during pregnancy!
  • The novices may not be able to do this asana at the first go. Proceed slowly and over several attempts.
  • It cures acidity, Indigestion, and Constipation.

Benefits of Bujangasana:

  • Improves the function of liver, kidney, pancreas, and gallbladder.
  • It cures back pain, Spondylitis, Slip disc.
  • It strengthens the arms, shoulders and joint muscles.
  • Helps to lose weight.
  • Helps to improve blood circulation.
  • It expands the chest.
  • Effective in uterine disorder.
  • Improves the function of a reproductive organ.
  • Brings flexibility in upper and middle back.
  • Relax the body muscle and give strength to the spinal cord.
  • Releases stress and fatigue.
  • Useful for those suffering from the respiratory disorder such as asthma.

Makarasana {Crocodile Pose}PANCHKARMA & YOGA HELPS TO RELIEF KNEE PAIN

Steps:

  • Lie down straight on your stomach.
  • Now join your elbows, making a stand and place your palms under the chin.
  • Lift your chest up
  • Keep your elbows and legs together.
  • During inhaling, first, fold your one leg at a time and then both the legs together.
  • During folding, your ankles should touch the hips.
  • While exhaling, your feet should be straight and keep your head steady.
  • Repeat this for 20 to 25 times.

Precautions:

Avoid this pose if you have any serious back injury.
People with neck injuries should keep the head in a neutral position or use a folded blanket to support the neck during the asana.

Benefits:

  • Beneficial in cervical, slip disc, spondylitis, sciatica.
  • Beneficial in all spine related problems.
  • Very useful in knee pain, and other lungs related problems.
  • Stretches the muscles of legs and hips.
  • This pose is best for relaxing after doing other Asana.

Marjariasana – Cat Poselower back pain

Marjari‘ means ‘Cat’ and ‘asana’ means ‘pose’ so it is called Marjariasana (cat pose). From cat also we can learn the lesson in yoga. Marjari incorporate excellent stretch in yoga workout

Steps to do Marjariasana :

  • Sit in Vajrasana, lean forward putting both your hands perpendicular to the ground and palms on the floor pointing forward.
  • You can shift the legs slightly apart. Now, your position resembles a standing cat with your trunk parallel to the ground and thighs vertical and straight.
  • Relax your body in this base position – shoulder, back muscles, and thighs should all relax.
  • In this position, exhale completely letting your belly go inwards. You should move your head inwards between your shoulders while exhaling. Your back will automatically bend and arch upwards when you do this.
  • Hold this position for a few seconds, take a deep breath and begin with the second step.
  • The second step is to inhale and arch your back in the opposite direction. When you do this, the spine will bend slightly downwards. Now arch your head, neck, and shoulders backwards as if you are looking up.
  • Hold this position for a few seconds, take a deep breath and get back to the original position.
  • Take 3-6 breaths each time holding the breath for up to 30 seconds.
  • This process of exhaling and inhaling can be repeated as many times as you are comfortable. Minimum six times will be ideal.
  • You should do Marjariasana with slow and deep breathing focusing on the stretch caused at back, neck, and shoulders in the process. With regular practice, you will feel that stiffness gradually disappears and your back muscles and spine become flexible.

Precautions:

  • Never push yourself beyond your comfort level.
  • In case of the neck injury and pregnancy, please practice it under the guidance of an experienced yoga teacher only.

Benefits of Marjariasana (The Cat Pose)

  • Flexible spine and back muscles. People suffering from Spondylitis and slipped disk will be more benefited.
  • Strengthened wrists and shoulders.
  • Massage of the lower abdomen that includes the digestive system, intestines, and reproductive organs.
  • Marjarisana relaxes the mind and improves blood circulation.
  • Women can practice Marjarisana to tighten the abdominal muscles and resume to original shape post-pregnancy.
  • Women who suffer menstrual irregularities, cramps and leucorrhoea get benefited from the regular practice of Marjarisana. Reproductive disorders also get eliminated.

Panchkarma for Cervical Spondylitis

Dr. Nitesh Khonde is an Ayurveda Specialist, Ayurveda doctor, Holistic healer, writer and consultant based in Nagpur, Maharashtra. parijatak.com

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