4 yoga poses for neck pain that are both good and easy for few people to know

4 yoga exercises for people with cervical spondylosis below will help you in part to quickly get rid of this uncomfortable condition. Therefore, let’s explore with easyhealthylive.com right in the article below.

What causes neck pain?

The main cause of this condition is due to the wear and tear of the bones and cartilage in the neck area. Most cases of wear and tear occur in middle-aged and elderly people.

However, with the current life, there are many young people who have encountered such symptoms due to sitting for a long time in front of the computer, being lazy to exercise and sleeping in the wrong position. Neck pain occurs as a result of biological aging and various exogenous causes, starting with damage to ligaments, membranes, vertebrae, and discs.

The above causes cause symptoms such as fatigue, numbness in the neck, shoulders, and arms, thereby profoundly affecting the quality of life of many people.

Can yoga cure neck pain?

If neck pain is prolonged and untreated, you may face sensory disturbances, disability, extremely dangerous… Therefore, the application of therapeutic yoga exercises early is important. An effective and simple method to help patients relieve pain and pain, reduce pressure and increase flexibility for the cervical spine.

Yoga is considered one of the types of practice capable of relaxing the body from mental to physical, through slow movements but quick pain relief. Therefore, reducing shoulder and neck pain with yoga is a method that many people apply today.

With simple movements to help the vertebrae stretch and relax the nerves, the following 4 yoga exercises will bring effective effects to those who are often “tortured” in these two important areas. there!

4 effective yoga exercises for people with cervical spondylosis

1. Cobra Pose

Cobra pose is one of the yoga exercises for people with cervical spondylosis because it mainly affects the shoulders and body. The exercise will help your spine strengthen and be more flexible, reducing frequent neck pain.

cobra pose


  • Start in the preparation position with downward facing dog, then press your stomach, straighten your back, and gradually raise your hips as high as possible. At that time, pay attention to the arms and legs trying to straighten as much as possible.
  • Next, slowly bring your hands up to shoulder height, palms facing down on the mat. Then, bend your elbows, keep your body in a plank position, and then lower your body, trying to keep your elbows steady because most of the weight will be on this part.
  • Slowly lift your chest, shoulders, chin, and nose with your hands, inhale, arms straight, and shoulders wide open to form a cobra-like pose. Neck and back keep from deflection.
  • Then, keep your feet on the floor while squeezing your abs and thighs. Stretch your neck and look straight ahead. Maintain even breathing.
  • Exit the pose, return to the downward facing dog position and you can repeat the movement 4-5 times.
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2. Fish Pose

Fish Pose enhances the flexibility of the spine and relieves tension and neck pain; Reduces stiffness and pain in the neck area quickly, so this is a yoga pose for people with cervical spondylosis.

fish pose


  • Start the pose by lying on your back on the floor, with your legs straight and together. Extend both arms in the direction of the body.
  • Slowly bring your chest up and tilt your neck back, while keeping your elbows steady as this is the part that puts all the weight on a lot.
  • Return to the starting position and repeat 5-10 times.

3. Spinal twisting posture

This is one of the yoga poses for people with cervical spondylosis you should not ignore. Spinal twisting pose is also a simple pose that helps to reduce stress on the cervical nerves, support blood circulation and effectively prevent pain.


  • Sit on a yoga mat, back straight, legs stretched out in front of you. Place your arms next to your body, close to your hips
  • Bend right knee, place right heel just outside right hip, right shin on the ground
  • Bend your left knee and place your left foot on the edge of your right hip. Relax your hips and place your knees steady on the mat
  • Inhale and stretch your spine as much as you can. Exhale and twist your upper body back as far as you can to the left. Right hand on the mat, left hand on right thigh
  • Hold the pose for 30-60 seconds and then switch sides.

4. Cat/Cow Pose

Practicing the cat/cow pose helps relieve stress in the spine, enhances the circulation of spinal fluid and helps the neck area to work more flexible, so it is a yoga pose for people with cervical spondylosis.

Yoga exercises for people with cervical spondylosis


  • Start in a kneeling position on an exercise mat, so that your knees are shoulder-width apart. Then slowly lower your arms to the floor at shoulder-width apart.
  • With your arms perpendicular to the floor, slowly inhale and bring your chin toward your chest in a bowing position toward your navel, arching your back towards the floor as much as you can, squeezing your hips.
  • Breathe deeply and slowly, holding the pose for 2-3 minutes.
  • Slowly exhale and return to the starting position. Repeat the movement 5-6 times.

How to prevent neck pain?

1. Sit properly in front of the computer

A correct sitting posture helps reduce pressure on the shoulder and neck area, thereby preventing neck pain and neck pain. You need to adjust the height of the table and chair so that your arms form a right angle at the elbow when you type.

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The distance between the eyes and the screen is about 50cm. The monitor should be adjusted so that it is at or slightly below the eye level.

2. Maintain the correct posture when using the phone

The habit of looking at the phone for hours every day causes the physiological curve of the neck to invert, causing neck pain and disc problems.

using phone

The habit of looking at the phone for hours every day causes the physiological curve of the neck to be inverted

The way to prevent neck pain that many people need to pay attention to is to keep the head straight, raise the phone to eye level. In case the phone screen is lower than your eyes, you should lower your vision instead of lowering your head. At the same time, you should use 2 hands, 2 thumbs to type characters to create balance and a more comfortable position for the spine.

3. Relieve stress

Regular stress is the cause of headaches, neck pain and neck and shoulder fatigue. To prevent this situation, balance between work and rest time.

4. Exercise for the neck

You should not wait until pain is present to begin treatment with neck pain yoga exercises. You should exercise your neck regularly, especially for office workers.

Note: Do not crack or shake your neck, to avoid the risk of herniated discs in the cervical spine.

Yoga exercises for people with cervical spondylosis for office workers

You should exercise your neck regularly, especially for office workers

5. Sleep properly

Sleeping in the wrong way can cause neck pain, neck fatigue and cerebral ischemia. The appropriate height of a pillow is 10-15cm. Sleeping on your back is a good sleeping position to prevent neck pain and each person needs to ensure 7-8 hours of sleep.

Reference source

12 Yoga Poses for Neck Pain https://www.healthline.com/health/yoga-for-neck-pain Accessed date: 1/10/2020

Practice These 7 Yoga Poses to Help Relieve Neck Pain https://www.yogiapproved.com/yoga/yoga-posses-relieve-neck-pain/ Accessed date: 1/10/2020

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