Yoga for the Throat Chakra - Vishuddha Asana

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YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

‘Each time I practice asana it feels like I am doing it for the first time. Each posture finds my strengths and weaknesses, and I embrace the stillness on completion. Each posture finds me wanting to learn and go further, but the posture of all postures for me has to be Warrior. It is such a powerful posture and brings me home. It reminds me that I am here, that all the battles that I have fought through and all the scars that I bear have got me to here.

I am present, I am enough and that is enough.’ – Claire Clulow, jyoti holistics

During the last 18 months, I have suffered with neck and shoulder pain. At first it felt like a frozen shoulder, but the doctors thought there was something else going on, so I went sent off for x-rays, MRI scans, nerve conduction studies and blood tests to see what was happening. It seems that although I don’t feel like I’m approaching my senior years, old age is affecting my inner core.

I have been diagnosed with what is called cervical spondylosis and how this came about may have been down to whiplash during a car accident in my 20’s, years of desk work, study and anxiety leading to poor posture, but hey girl, you got old! My consultant advised me that if movement in my shoulder did not improve in the next 6 months, then it would remain as restricted as it is.

Given that 6 months ago I could not even get my arm over my head and now I can, I would say yoga has helped, is helping and will continue to. So rather than throw the towel in, I decided to do some research and find out how I can help myself and others with this debilitating condition.

I have now put together a collection of yoga postures that with regular practice, can not only prevent, but can help to relieve and heal cervical spondylosis.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

WHAT IS CERVICAL SPONDYLOSIS?

Sounds painful right? Here’s what you should know …

Cervical spondylosis is an abnormal function of the spinal cord caused by degenerative changes of the disc and facet joints in the neck in adults. The neck consists of 7 cervical vertebrae, which form the upper part of the spine between the skull and the chest. Spondylosis is a disorder caused by the degeneration of the discs, which are soft cushions, between the vertebrae. As the cartilage wears away completely, it can result in bone rubbing to bone.

The vertebrae disc rubs against each together or slips out of position, thus exerting pressure on the nerves. The bones move out of their natural positions causing pain and disability. There may also be abnormal growth or spur on the vertebrae.

In time, this can press down and compress the nerve roots in the spinal canal, causing pain in the shoulders, arms or even legs. People who are active at work or sports are prone to faster wear and tear.

CAUSES

Cervical spondylosis can be created by past neck pain, slipped disc, severe arthritis, over weight and not exercising, normal aging of the disc, thickening of the ligament around the disc, instability of the discs and improper alignment of the spinal column. Unfortunately, this can worsen with the 21st century technology and hectic lifestyles we have today where we are stressed out and crouched over our mobile phones, tablets, laptops, notepads, desktops and computer screens. Depression, anxiety and stress can all contribute to chronic neck pain. Neck tension can be caused the physical of hunching your shoulders to emotionally protect our hearts from pain.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

SYMPTOMS

Pain often develops mildly, then slowly becomes severe. Sometimes it becomes so deep that the sufferer cannot move. The following are some common symptoms:

· Headaches · Neck pain and stiffness · Deep sensations or numbness in the shoulder, arms or legs · Trouble walking or loss of balance. · Muscle spasms in the neck and shoulders · Pain radiating from the arms, and pins and needles

If this condition is left untreated, it may lead to further complications such as loss of muscle function, deterioration in body balance while walking or bladder incontinence.

CURE

Treatment depends on how bad your symptoms are.

Your GP/consultant might give you more exercises to do and recommend you carry out your usual activities as much as possible.

Your GP/consultant might also prescribe a muscle relaxant or other medicine if the pain has been coming and going for a long time (chronic pain).

It usually takes a few weeks for treatment to work, although the pain and stiffness can come back.

Surgery is only considered if:

- a nerve is being pinched by a slipped disc or bone (cervical radiculopathy) - there's a problem with your spinal cord (cervical myelopathy)

Surgery is not always a cure, but it may stop symptoms getting worse.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

WHAT YOGA CAN DO

Yoga is a natural and holistic remedy for cervical spondylosis. A regular practice of this ancient science leads to a flexible body, calm mind and a positive attitude towards life. Practice such as asana and pranayama work on the muscular tension that is produced by the bony growths, that cause pain. Tension is also relieved within the joints and the deep breathing of pranayama (yogic breathing) can provide a wonderful relief for the stress and anxiety that accompanies this condition.

The neck and shoulders are ruled by Vishuddha, The Throat Chakra which represents purification, the release of toxic attachments and communication, speaking our truth. When we rid ourselves of toxic substances and vibrations, when we speak and live in our truth as our authentic selves, it has a purifying effect and we feel lighter and more harmonised within ourselves

The element of this chakra is sound, the sounds we make and the creative expressions of ourselves, not just with our throat but in the way that we feel, breathe and hold ourselves. To allow energy to flow to and through our throat chakra, it is important that we open our hearts (see my blog on Healing the Heart Through Yoga). Energy needs to flow through the nadis to each of our chakras for them to function sufficiently. When these currents of energy become blocked, it can affect our ability to fully receive or express through our chakras and can lead to physical, mental or emotional trauma.

A posture is an emotion or mood as much as it is a movement. It expresses what the body feels and needs. Practicing yoga can stir many emotions, both positive and negative and this is perfectly natural. Recognising these emotions, accepting them for what they are and working through them can help understand more about ourselves. Each time we practice, it can feel different. Sometimes it can feel easy and some days it seems impossible and this is due to how we feel in that moment. Fear can cause muscles to contract, so it is important to stay calm and relaxed in practice to allow yoga to loosen them and release the tension.

Repressed emotions are held in the internal organs and influence the production of stress hormones, creating muscular tension and increasing the stress on the internal organs. Negative emotions such as anxiety can get trapped in the physical body, manifesting in other organs such as the abdominals or in the throat. Yoga can help to restore and energise the body to help free these emotions. Anger, frustration, sadness, unexplained tears, inadequacy, even laughter are all perfectly natural emotions to feel in practice, especially if it is the only time when we are taking the time to relax and reflect. If emotions surface during practice, sometimes it can be possible to stay in the pose and let it out but if it proves too much it is recommended to release the pose and either practice deep breathing or ujjayi breathing or counter pose.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

Backward bends can open up the heart, exposing emotions whereas in forward bends, we look within and reflect. For example, in Child's posture, the body retreats into a curled-up position to relax, reflect and restore energy, ready to start anew and begin again. Twisting postures can help to untangle and work through our problems, replacing fear with confidence and energy. Inverted postures turn the world upside down and give an alternative insight into life, belief systems and patterns of behaviour. They allow us to look at ourselves from a different perspective, purifying the mind and restoring peace and calmness. Balancing postures are the positions most affected because if we feel unbalanced in the mind, it affects our ability to balance in posture. These postures can help to restore calmness, clearness and balance to the mind and body.

It is important to acknowledge, accept and release, to not over analyse or suppress these emotions. We are unable to move forward and will not learn from it this way. Nothing ever goes away until it teaches us what we need to know. We should not let it manifest but reflect by observing and acknowledging the feeling of being angry, feeling sad or emotional, then the emotions will start to dissolve. Although it may seem a lot easier to suppress emotions, the first step to overcoming them is to recognise them, realising their effect and gradually this will lead to acceptance and balance. We should never feel embarrassed by these emotions because releasing them is a positive thing. If emotions do not surface it does not mean there is no progression or dealing with the self. Everybody deals differently when it comes to matters of the mind. Yoga is the practice of balancing the body, mind and spirit to bring harmony, contentment and bliss.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS

This practice outlines the asana that can help with cervical spondylosis. It is to be approached gently and remember to practice within the realms of your own capabilities. Take it slow, by no means do you need to do all the postures, try a few of the postures to start with and build on that. Please remember that with any yoga practice, you should perform a warm up first and cool down with Savasana (corpse pose to finish. It does not matter how long you hold the poses for. Just do what you can.

ALWAYS start where you are, use what you have and do what you can!

WARM UP PRACTICE

BHUJANGASANA cobra pose

PAWANMUKTASANA wind-relieving pose

VIPARITA NAVKASANA reverse boat pose

MAKARASANA crocodile pose

MARJARIASANA cat pose

SETU BANDHA SARVAGASANA bridge pose

MATSYASANA fish pose

NECK STRETCHES AND SHOULDER ROLLS

BALASANA child’s pose

VAJRASANA or SUKHASANA diamond or easy seated pose

YOGA MUDRASANA psychic union pose

PARVATASANA seated mountain pose

KAPOTASANA pigeon pose

BHARADVAJASANA sage’s twist

PRANAYAMA

JATHARA PARIVARTANASANA supine twist

VIPARITA KARANI legs up the wall pose

SAVASANA corpse pose

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS - WARM UP PRACTICE

This warm up is designed to stretch the joints and limbs, warm the body, centre the mind and body and ascertain your balance before practice.

Warming up before a yoga sequence can release tension in the muscles and prepare them for a group of postures or session. During warm up blood vessels dilate, reducing stress on the heart and improving blood flow. The body heats up, improving the flexibility of the muscles needed which minimises the risk of over stretching, straining or injury. It can also increase concentration as the mind mentally prepares and focuses on the posture ahead

ANKLE ROTATIONS

• Sit with legs extended in front and rest back on your elbows. Raise one leg slightly off the floor. • Circle the foot, five times clockwise and anti-clockwise, increasing the size of the circles gradually. • Repeat with the other leg and foot.

FOOT STRETCHES

• Move feet hip width apart, place the heels on the floor. • Push the soles of both feet down into the floor and pause. • Keeping heels on the floor now bring both feet towards the head and pause. • Repeat three more times

LEG SWINGS

Stand in Mountain Pose (Tadasana)

• INHALE, lift one leg high in front, keeping a relaxed foot, pause • EXHALE, bring the leg back down • INHALE take it behind, without leaning forwards, pause. • EXHALE, bring the leg back down again • INHALE, this time take it out to the side, without tilting sideways, pause • Return the leg and repeat with the other leg.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS - WARM UP PRACTICE

ARM STRETCHES, NECK AND SHOULDER ROTATIONS

Start in SUKHASANA cross legged/easy pose. Keep the shoulders down and back, the spine long and the chest open.

INHALE the fingertips up to the ceiling. Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. EXHALE the left hand to right ear and right hand to floor. Drop the left ear to the left shoulder and use the left hand as a weight to gently stretch the side of the neck. Walk the right fingertips away from you to deepen the stretch.

INHALE the fingertips up to the ceiling. Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. EXHALE the right hand to left ear and left hand to floor. Drop the right ear to the right shoulder and use the right hand as a weight to gently stretch the side of the neck. Walk the left fingertips away from you to deepen the stretch.

INHALE the arms up, interlace the fingers and press the palms to the ceiling. Keep the shoulders down and back, the hips grounded to the floor and reach through the palms. EXHALE and interlace the hands behind the neck and drop the chin. Drop the chin towards the chest and use the arms as a weight to gently create a deep stretch in the back of the neck. Let the arms be relaxed and the elbows point down.

INHALE and lift the chin, gaze and chest and reach the elbows back. Press up through the chin while looking up and reaching the elbows back to feel a stretch in the front of the neck. EXHALE the hands to the knees or floor. Bring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open.

INHALE the fingertips up to the ceiling. Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. EXHALE and twist to the left. Place the left hand on the right knee and the right hand behind your back. Look over your right shoulder and look behind you. Keep the spine long and the shoulders down.

INHALE the fingertips up to the ceiling. Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. EXHALE and twist to the right. Place the right hand on the left knee and the left hand behind your back. Look over your left shoulder and look behind you. Keep the spine long and the shoulders down.

Roll the shoulders up, down and back. Making slow big circles, roll the shoulders up, down and back for 2-3 breaths. Then reverse direction of the circles for 2-3 breaths.

INHALE the fingertips up to the ceiling. Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips. EXHALE the hands to the knees or floor. Release the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS - WARM UP PRACTICE

TADASANA standing mountain pose Use this pose to centre and ground before your practice

Stand with feet together or hip width apart. Face forward with arms at the sides. Breathe steadily. An option here is to bring the hands together in prayer position (salutation seal - anjali mudra).

Stretch the toes by lifting them up and spreading them wide. Weight is evenly distributed through the bottom of both feet. Avoid leaning forward or backward.

Straighten the legs by drawing down on the heels but do not lock back the knees. Ground the feet into floor and engage the abdomen in root lock (mula bandha). Keep shoulders over hips, and hips in line with ankles.

INHALE, lift out of the waist, pressing the crown of the head up towards the ceiling, feeling the spine long and straight. EXHALE, drop the shoulders down and back. Stretch the fingertips towards the floor and gently extend the chest.

INHALE, lift the arms up bringing them into a H position. EXHALE, relax the shoulders back down from the ears while still stretching up through the crown of the head and fingers.

Hold for 4 to 8 breaths. EXHALE, bring the arms down to the sides or back to prayer position.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS - WARM UP PRACTICE

TADASANA mountain pose

BENEFITS:

− improves posture, stability and confidence, a good pose for grounding and setting intention for practice

TIPS:

anjali mudra - salutation seal, hands come into prayer position to set an intention for practice or letting any worries go. It can help to reduce stress and anxiety, calm the mind, open the heart and improve flexibility in the hands, fingers, wrists and arms. mula bandha - root lock created by drawing in the abdominal muscles and engaging the pelvic floor muscles. The breath lifts upward giving a feeling of lightness and lift. This can build core body strength, increasing energy and vitality, providing stamina for longer posture hold. It protects the low back muscles, making postures safer. It also provides clarity and improves concentration.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS - WARM UP PRACTICE

VRKASANA tree pose This pose can ascertain balance before you start your practice

Begin in Mountain Posture (Tadasana) Take a deep breath and take your weight onto your right foot. Focus on the breath to keep the balance. Using both hands to help, bring your left foot up to your right thigh. Keep your heel as close to the thigh as possible, pointing your toes downwards

Steady yourself and when you are ready, bring the palms of your hands together in front of your chest, at your heart centre, in prayer position. This is Anjali Mudra.

Stay for 3 deep breaths, keeping your shoulders down and relaxed

To release, separate your hands and bring your left foot back down to the floor

Repeat on the other side, balancing on the left foot and then repeat on each side

Release any tension in the arms and legs by giving them a gentle shake

BENEFITS:

− strengthens and tones the thighs, calves, groins, torso, shoulders and abdominal muscles. Loosens and strengthens the ankle, knee and hip joints − helps to remedy flat feet − therapeutic for sciatica − promotes a sense of balance and poise − a great posture for grounding when feeling off balance (Muladhara) Root Chakra and for gaining perspective and clarity (Ajna) Third Eye or Brow Chakra − promotes a meditative state of mind, providing a calm focus and improving concentration

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

− YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

BHUJANGASANA cobra pose Helps with stiffness in the neck and shoulders. Cobra pose allows for the prana to be directed into the heart chakra, rather than scattered around. It strengthens the entire shoulder area, providing more stable support.

Lay face down with your legs extended behind you. The tops of your feet should rest on the mat, un-tuck your toes. Place your hands on the floor

- In this posture, it is important to place the hands in the correct position. They should be placed palms down and fingers forward on the floor, level with the mid chest but no further forward than the front of the shoulders and no further back than the waist. Space should be allowed for between the body and the hands. The elbows should be tucked in towards the torso to help the shoulders roll up away from the floor -

Press down through the tops of your feet and your pubic bone. Spread your toes. INHALE, gently lifting your head and chest off the floor, keeping the lower ribs grounded.

- There should be no pressure placed in the palms unless necessary, as this will help to force the back to work and develop strength in the spine. The elbows should stay slightly bent as the posture is not an exercise for the arms, so they should not be straightened -

Keep your elbows hugged in to your sides. Broaden across your collar bones and lift your heart. Focus on drawing your shoulder blades down against your upper back, away from your ears, lifting your chest to protect the neck and avoid compression in lower back

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

BHUJANGASANA cobra pose

- Allow the lift to come as a natural expansion of your spine. The lower spine is more flexible than the upper spine so there is a tendency to bend up at the hips which can cause compression and pain. To achieve an even bend along the spine, engage the abdominal muscles to support and protect the lower back while the upper back curves. Once the lower back is stable, focus on the upper back muscles, pushing the shoulders down and into the back so it creates space in the spine to open the chest. going further …

You can deepen the stretch as your practice advances but avoid straining to achieve a deeper backbend. If your flexibility permits, you can straighten your arms all the way while maintaining the connection of the front of your pelvis and legs with the floor. As the posture deepens, the head reaches back but the back of the neck should be kept long. The movements in this posture should be done smoothly and without any jerks. Keep the face relaxed together with the mind -

Beginners and students with neck pain should keep their gaze toward the floor. If you are blessed with more flexibility, you can bring your gaze to the sky.

Hold the pose for up to 30 seconds. To release, EXHALE as you slowly lower your chest and forehead to the mat. Turn your head to the right, resting your left ear on the mat. Relax your arms alongside your body.

BENEFITS:

− increases the flexibility of the spine. Stretches the chest while strengthening the spine and shoulders. It also helps to open the lungs, which is therapeutic for asthma. This pose also stimulates the abdominal organs, improving digestion.

− reduces stress and fatigue. It also firms and tones the shoulders, abdomen, and buttocks, and helps to ease the pain of sciatica. Traditional yoga texts claim the pose heals the body of disease and awakens Kundalini — the divine cosmic energy that brings forth self-realization.

CONTRAINDICATIONS:

Please do not practice Cobra if you have carpal tunnel syndrome, or a recent back or wrist injury. Women who are pregnant should avoid practicing this pose while on the floor, although they may practice it standing with their palms against a wall. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

PAWANMUKTASANA wind-relieving pose Helps with relieving excess digestive gas (‘wind’) from the stomach and intestines

Begin by lying on your back, with your legs and arms extended. As you EXHALE, draw both of your knees to your chest. Clasp your hands around them. While holding only your right knee, release your left leg and extend it along the floor. Hold this pose for up to one minute.

Draw your left knee back in towards your chest and clasp your hands around both knees again. While holding only your left knee, release your right leg and extend it along the floor. Hold this pose for the same amount of time.

Finally, draw both knees to your chest. EXHALE to release and extend both legs along the floor and rest.

BENEFITS:

− most useful for helping to release unwanted and toxic gases from the digestive system. The removal of this excess air helps to improve the quality and efficiency of your digestive system. It also relieves indigestion, bloating, flatulence, acidity, and constipation.

− helps to release tension in the lower back, hips, and thighs. It soothes stiffness in the spine, while toning the muscles of the abdominal wall.

CONTRAINDICATIONS:

Do not practice this pose if you are recovering from abdominal surgery or a hernia. Also, avoid this pose if you have a spinal injury or sciatica. Pregnant women should also not practice this pose. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

PAWANMUKTASANA wind-relieving pose

TIPS:

Wind-Relieving Pose is suitable for beginners. There should be no pain and very little discomfort when performed. If you need to modify the pose to make it more comfortable, try these simple changes to find a variation that works best for you:

To deepen the stretch, bring your nose to your knee when you’re in the full pose. If your stomach or chest is large, it might be difficult to clasp both hands around the leg that is drawn in. To remedy this, draw your knee slightly to the side of your body, toward your same-side armpit, instead of clasping it directly over your chest.

If it is still difficult to clasp both hands around your knee, wrap a yoga strap around your knee and hold onto the strap with both hands.

If your hips are very tight, bend the knee of your extended leg and place your foot flat on the floor, instead.

Practicing Pavanamuktasana can soothe and comfort abdominal distress and low back pain. Keep the following information in mind when practicing this pose:

Always begin the sequence with your right knee drawn in and left leg extended. Your right leg and knee will place pressure on the ascending colon. When you change sides (left knee in, right leg extended), your left leg places pressure on the descending colon. This right-left order stimulates digestion and correctly releases excess “wind.” Reversing the sequence and pressing on the descending colon first can cause aggravation, constipation, bloating, and intestinal discomfort.

Work to keep the extended leg as straight as possible and keep the buttocks of the lifted leg drawing down toward the mat. Try not to let your lower back come off the floor at all.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

VIPARITA NAVKASANA reverse boat pose resembles a boat viewed from the side, hence the name. This is one of the most empowering postures in yoga because it develops determination, stigma and boldness. It builds strong and steady muscles at the body’s core.

It also fosters a satisfying sense of vigour and warmth. Learning to breathe deeply and fully in this posture will revitalize the body (by bringing in more oxygen per breath) and help to eliminate toxins and waste products from the body.

Lie face down on the mat. Stretch your hands above your head and bring the palms together in the way you do when you engage in the namaskar pose. Stay in this pose for seven to eight seconds.

Take a deep breath. Hold your breath. Bring your back legs close to each other. Lift your legs and arms from the ground.

Gradually lift your legs and arms as high as you can. The thighs and part above the elbows should be lifted from the ground. Be in this pose for around five seconds. Practice this asana three times.

BENEFITS:

− builds abdominal and core strength

− strengthens the belly muscles, arms, wrists and shoulders

− reduces fat in the body, especially in the stomach area

− tones the body

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

MAKARASANA crocodile pose Provides relief to your back and neck muscles and provides ample relaxation after a straining day at work.

Lie down on your tummy and keep shoulder length distance between your legs. Pull your heels in and push your toes out. Fold your elbows and place right palm on the floor and left palm on top of it.

Now rest your forehead on top of both palms. You may bend your head to right or left in case you feel uncomfortable.

Breathe normally in this pose for 2-3 minutes and relax.

BENEFITS:

− reduces anxiety, stress and tension, promotes sleep and regulates blood pressure − relaxes the lower back, helps in recovery of back problems, beneficial for all orthopaedic and spinal ailments, cervical spondylosis, slipped disc and sciatica − useful in treating asthma and other chest related issues − stretches the muscles of the legs and hips, can assist with knee pain

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

MARJARIASANA cat pose Gives the whole of the back a stretch, releasing tension and loosening tight muscles. Marjari means 'cat' in Sanskrit. The movements in Cat posture resemble the movement a cat makes as it stretches.

Start on your hands and knees in a ‘table top’ position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Centre your head in a neutral position, eyes looking at the floor.

EXHALE and round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. INHALE, coming back to neutral ‘table top’ position on your hands and knees.

BENEFITS:

− helps to increase spinal fluids and create space between the vertebrae to strengthen and improve the flexibility of the spine − relieve tension in the back muscles throughout the cervical, thoracic and lumbar spine − improves postural awareness and balance, promoting correct spinal alignment − alleviate problems such as sciatica, scoliosis and spondylosis

TIPS:

In Cat posture, the arms remain straight. However, if suffering with pain in the wrists during this posture, placing the forearms on the floor may help.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

MARJARIASANA cat pose

CONTRAINDICATIONS:

It is not recommended to emphasise the posture by engaging the abdomen tightly, if pregnant or menstruating. This pose however, be very beneficial in helping with menstrual problems and in pregnancy.

Cat posture can prove difficult if arms, wrists and hands are weak and should be avoided if painful. If suffering with a neck injury, then the head should be kept in line with the torso in this posture. Caution should also be taken in this posture if suffering with a knee injury. If the knees are sore, then a towel or blanket can be placed underneath them.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

SETU BANDHA SARVANGASANA bridge pose Gives a good stretch to your neck and spine. It also helps improve blood circulation to the head region and alleviates headache.

Lie on your back on a flat surface on a mat. Bend your knees and keep your hands beside your abdomen with palms on the floor.

Now while exhaling slowly, lift your buttocks off the floor. Your feet are resting on the floor and your arms are supporting the pose.

Hold this posture for 5 breaths and gradually come down while exhaling.

BENEFITS:

− increases core and lower body strength, stretches the spine, the back of the neck, the thighs, and the hip flexors − opens the chest, heart and shoulders, increasing lung capacity so therapeutic for asthma sufferers − stimulates the abdominal organs, improving digestion and alleviate menopausal symptoms and stimulates the thyroid, improving metabolism − the heart is higher than the head in this pose, so it is considered a mild inversion and can calm the mind so therapeutic for individuals with high blood pressure. Can also give relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression

CONTRA-INDICATIONS: Do not practice if suffering with any recent or chronic injury to the knees, shoulders or back.

TIPS: Place a yoga block under the hips, just above the tailbone to support the pelvis.

If comfortable, lower the arms to the floor or interlace the hands together behind the back. Draw the shoulders into the back but avoid pulling them down from the ears as this can overstretch the neck. Press into the arms and shoulders to keep the posture strong.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

MATSYASANA fish pose Effective for treating cervical spondylosis. It relaxes the muscles in the shoulders and neck area and makes them stronger.

Lie on your back on floor or mat. Keep the arms alongside the body, legs parallel and a few inches apart. Place your hands under the hips with palms resting on the floor, just below the hips. Bend the elbows, keeping them tucked into your sides

INHALE and lift your head and chest off the ground. EXHALE and use the elbow to keep your chest up, slowly bend your head back till your crown softly touches the floor.

Relax the shoulders, resting an keeping your weight on your elbows and not on your head. Keep the legs and thighs on the floor and lift your chest up.

Stay for 3 to 4 slow, deep breaths.

EXHALE to release slowly and gently releasing and lowering the back of the head, the neck and then the spine back down to the floor. Remove the hands from under the legs and wriggle out the tension from the fingers. If the back is under stress then bend up the knees, placing the feet flat on the floor

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

MATSYASANA fish pose

BENEFITS:

− stretches the front of the body, particularly the throat, chest, abdomen, hip flexors, and inter costal muscles between the ribs, stimulating the cardiovascular, respiratory and nervous systems − strengthens the upper back muscles and the back of the neck, improving spinal flexibility and posture − opens up the lungs, improving breathing and alleviating respiratory problems such as sinusitis, sore throats, nasal congestion and asthma − stimulates the abdomen, alleviating constipation and menstrual pain − regularly practice energises the body, reducing fatigue and anxiety − stimulates the Anahata (heart) and Vishuddha (throat) chakras. Sometimes these can get blocked through poor posture, slouching, and lowering the chin. Backbends open the front side of the body, helping these chakras to expand, increasing self-confidence, well-being, and emotional growth − can stir emotions, so stay calmly aware of feelings when practicing this pose as ‘closing-off’ to this posture can create physical stiffness, which can lead to injury

CONTRAINDICATIONS:

Do not practice if suffering from any recent or chronic arm, shoulder, neck or back injury or inflammation. Avoid if suffering with high or low pressure.

Keep the neck extended and comfortable throughout the pose. Be careful not to bring the head back too or it can lead to strain. Keeping the legs strongly engaged by pressing the thighs down firmly into the floor, will help to lift the chest higher. Avoid putting pressure on the head and neck. Lift by using the strength in the back muscles, arms, torso, buttocks and by pressing down through the thighs. Focus on evenly distributing the curve of the spine and breathing smoothly throughout the pose and do not worry how deep the backbend is.

TIPS:

Placing 2 or 3 folded blankets under the upper back can support the posture without using any effort. Make sure the head is supported on the floor or the neck is resting on the blankets. Relax into the blankets and breathe deeply.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

NECK STRETCHES AND SHOULDER ROLLS

After backbends such as Setu Bandha Sarvangasana (Bridge Pose) and Matsyasana (Fish Pose) it is important to give the neck and head a release from any tension.

Follow these quick and simple exercises before continuing this sequence.

Chin-to-chest. INHALE and as you EXHALE slowly lower your chin to your chest, creating a long, gentle stretch along the back of the neck. Take several slow, deep breaths with the chin down. Lift the head back up on an INHALE. Repeat.

Ear-to-shoulder. INHALE and then as you EXHALE slowly lower your right ear toward your right shoulder. It won't reach, but don't worry about it. Breathe into the gentle stretch created along the top of the left shoulder and left side of the neck. Take several slow deep breaths. INHALE and raise your head back up. Repeat on the other side.

Neck roll. Follow the instructions for ear-to-shoulder, then roll the chin down toward the chest, across the chest and up the other side. INHALE and as you EXHALE roll the chin down across the chest and up the other side.

Shoulders-to-ears. INHALE and raise your shoulders up to your ears, pulling them up as high as they'll go. Then let go with an ‘ahhh’ and drop your shoulders back down. Repeat several times.

Shoulder circles. Raise your shoulders up, rotate them back and down, forward and up again. Repeat several times then go in the opposite direction.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

BALASANA child’s pose This restorative posture performed as a counter pose to back bends, to release tension and relax the muscles.

Start in VAJRASANA Diamond posture, with arms relaxing at the sides.

INHALE and slowly lower the chin towards the chest and bend forwards. Feel the spine lengthen and place the arms behind so that the hands rest next to the ankles, palms facing up. Use the natural breath, emphasising the EXHALE and gradually lower the forehead to the floor. Relax the shoulders and let the arms release. Stay for as long as this feels comfortable, keeping the breath natural and gentle.

INHALE and slowly come up, keeping the natural breath, emphasising the INHALE. Start lifting from the lower back and feel the spine uncurl. Keep the head in line with the body until back up in Diamond posture. Release and stretch the legs out in front and shake out any tension.

BENEFITS:

Use this pose to take the time to relax the muscles and to release or reflect. Withdraw and listen to how your body and mind feel so that you can open up again, feeling stronger and released.

− gently stretches the front and back muscles, hips, thighs and ankles − relaxes and relieves tension in the back and neck − massages the abdominals, releasing tension − increases blood circulation to the head, reducing headaches − encourages deeper breathing, calms the mind, provides relieves stress and anxiety

CONTRAINDICATIONS:

Do not practice if suffering with any recent or chronic back or knee injury. Blankets can be placed under the hips, knees and/or head for support if uncomfortable. Spread the knees further apart if pregnant, to remove pressure on the abdomen.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

VAJRASANA or SUKHASANA diamond or easy seated pose for YOGA MUDRASANA psychic union pose A forward bend also known as the seal of awareness or Yoga Seal.

VAJRASANA

INHALE. Kneel up on the mat release the toes out from underneath and place the tops of the feet flat onto the floor.

EXHALE and let the hips come down to rest onto the soles of the feet. Do not let the feet turn inward or shift out to the side. Keep the inside of knees together, thighs stay parallel to the floor. Heels stay touch the top of the thighs at the base of the hips throughout the posture.

Sit tall, lengthening the tailbone towards the floor, draw the shoulder blades down against the back ribs and widen across the collarbone, letting the shoulders drop away from the ears. The head and spine naturally balance over the pelvis. If the lower back is arching forward, draw the tailbone slightly under and move the front, bottom ribs slightly down and in.

Hands rest on the top of the thighs, palms down, arms relaxed. Close the eyes and calm the mind. Breathe slow and steadily for 5 breaths or for as long as the knees and ankles feel comfortable.

SUKHASANA cross-legged/easy seated pose

Sit with the knees wide and folding the legs in toward the torso, place each foot beneath the opposite knee. The body’s weight should be evenly distributed across the sit bones with the head, neck, and spine aligned. Soften the neck but sit tall, lengthening through the spine. Keep the feet and thighs relaxed. Face forwards with soft gaze or close the eyes.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

YOGA MUDRASANA psychic union pose A forward bend also known as the seal of awareness or Yoga Seal.

INHALE. Bring the hands behind the back and hold the left wrist with the right hand. EXHALE, slowly bend forward and bring the forehead or nose to the floor. If you cannot reach then do not strain, jut reach as far as is comfortable. Relax the whole body, especially the shoulders and the back, breathe deeply and slowly. Stay for up to 10 breaths.

INHALE and release back to seated position.

BENEFITS:

− strengthens the pelvic muscles, massages the abdominal organs, stimulates the digestive system, improves digestion and helps in eliminating urinary disorders − the movement and lifting of the chest help to expand the intercostal area and allows for healthier breathing patterns − helps to improve lung capacity when practiced with proper breathing techniques and helps in alleviating respiratory disorders such as asthma − helps in stretching and opening of the shoulder and hip joints, stretches and strengthens the muscles of the calves, legs, knees and ankles and with regular practice alleviating back disorders like sciatica and rheumatism in the leg joints − regular practice increases concentration and sense of balance in the body and mind, induces physical and mental relaxation quickly and thinking processes become clearer and more precise. Helps in alleviating stress and curing mild depression. − helps with developing and strengthening of the bones of the vertebral column − stretches the spine, gently toning the spinal nerves which emerge from the spaces between the vertebrae, contributing to good general health

TIPS: Use a little padding or cushion under the hips for comfort.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

PARVATASANA seated mountain pose Helps stretch your back and neck muscles. It relieves pain and stress in your neck, shoulders and back muscles and makes them strong.

Sit comfortably in Sukhasana or Vajrasana, relax your shoulders and straighten your backbone. Close your eyes and while inhaling slowly raise both arms over your head. Keep your arms straight and join the palms together. You can keep taking long and deep breaths in this pose, with every incoming breath stretch your spine upward and with every outgoing breath relax the stretching. Maintain this posture for 2-3 minutes.

While exhaling, slowly bring your arms down from the sides and relax. Repeat this pose twice for a total of three times.

Still sitting in this posture, repeat the above but while raising your arms, INHALE slowly for a count of 4, then as you stretch upwards, hold your breath for a count of 4 and then as you lower your arms, EXHALE slowly for 4. Repeat this twice for a total of three times.

BENEFITS:

− increases flexibility in the shoulders and gives relief to your neck and upper back muscles. − regular deep breathing practice relaxes your body and mind, helping with stress, tension and anxiety − increases blood circulation − stimulates and opens the heart chakra

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

KAPOTASANA pigeon pose The hip opener that releases stress and tension in the whole body.

From Vajrasana, rest your right knee between your hands, placing your right ankle near your left wrist and extend your left leg behind you so that your left kneecap and the top of your foot rest on the floor.

Press through your fingertips as you lift your torso away from your thigh. Lengthen the front of your body. Release your tailbone back toward your heels. Work on squaring your hips and the front side of your torso to the front of your mat.

Draw down through your front-leg shin and balance your weight evenly between your right and left hips. Flex your front foot. Press down through the tops of all five toes of the back foot.

Gaze downward softly. Hold for up to one minute. To release the pose, bring your left leg back and return to Vajrasana.

Repeat for the same amount of time on the other side.

BENEFITS:

− stretches the thighs, groins, and abdomen − relieves tension in the chest and shoulders − stimulates the abdominal organs, which helps to regulate digestion. − restorative version of the pose helps to relieve stress, fatigue, and anxiety

TIPS:

If your hips are tight, your front-leg hip might not rest all the way to the floor. Place a folded blanket or yoga block under the hip of your front leg for extra support. For a more restorative variation on the pose, drape your torso over your front shin. Stretch your arms forward along the mat. Allow your forehead to rest by placing it on the mat, your hands, a folded blanket, or a yoga block. Allow your body weight to rest on your front leg as you continue to square your hips.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

PRANAYAMA Nadi Shodhana alternative nostril breathing

Remain seated in Sukhasana on a blanket or pillow. Feel your sit-bones ground you as you lift, ever so slightly, from the crown of the head, creating a long spine.

Rest your left palm on your left knee, moving your right hand towards the nose.

Using the right thumb, softly close the right nostril, and INHALE as slowly as you can through the left nostril, then close it with your ring finger. Pause. Open and EXHALE slowly through the right nostril.

With the right nostril open, INHALE slowly, then close it with the thumb. Pause. EXHALE through the left nostril.

Once your exhalation is complete, INHALE through the left. Pause before moving to the right.

Repeat this pattern five to ten times, and then release the right hand to the right knee.

Ease back into normal breathing.

BENEFITS:

− balances both the right and left hemispheres of the brain − reduces anxiety and stress − lowers heart rate to relieve tension − revitalises a tired mind and body − purifies your body’s energy channels (nadis), so that prana, or life force energy, can flow more easily to your chakras − regulates of the cooling and warming cycles of the body − prepares you for deeper meditation

TIPS: This technique can take some practice so if you begin to feel dizzy, then stop and resume your normal breath.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

JATHARA PARIVARTANASANA supine twist A reclining posture that gives the spine a gentle but powerful twist and stimulates the abdominal organs.

Knees Bent:

Start in supine position, bringing the arms out to the sides with the palms facing down in a T position.

INHALE and bend both knees into the chest. EXHALE drop both knees over to the left side of the body, twisting the spine and lower back. Slide the knees as close to the left arm as possible. Look over at the right finger tips. Keep the shoulders flat to the floor, close the eyes and relax into the posture. Let gravity pull the knees down, using little if any effort.

Stay for 3 to 4 breaths. INHALE, rolling the hips back to the floor. Repeat on other side, taking the knees over to the right side, looking over to the left fingertips.

Straight Legs:

INHALE. Raise both legs to a 90-degree angle to the torso. EXHALE and take them over to the left side of the body reaching for the left hand. If the hand can reach the foot, then take a hold of it. Look over at the right finger tips. Remember to keep the shoulders flat on the floor and let gravity pull the legs down, allowing the right hip to rise slightly. The outer part of the right ankle should rest on the top of the inner part of the left ankle.

Stay for 3 to 4 breaths. INHALE, rolling the hips back to the floor. Repeat on the other side, taking the legs over to the right side, looking over to the left fingertips.

Counter pose this sequence with some Head Rolls (rolling the head side to side a few times) and bringing the knees into the chest and resting the head on the floor. Stay for a couple of breaths, exhaling to release the legs back to the floor.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

JATHARA PARIVARTANASANA supine twist

BENEFITS:

− stretches the back muscles, realigning and lengthening the spine and hydrating the spinal disks − loosens and increases flexibility in shoulders, chest, hips and lower back − improves blood circulation, tones the nervous system and improves digestion − as the organs of digestion and elimination in the abdomen are compressed, toxins and metabolic waste are released. When the twist is released, these organs receive a fresh flow of oxygenated blood, which helps them to continue flushing out the toxins − alleviates stress, anxiety, lethargy, headaches and migraines

CONTRA-INDICATIONS:

Do not practice if suffering with any recent or chronic injury to the knees, hips or back.

TIPS:

Place a folded blanket under the knees and/or if the knees rub together use a blanket between the knees.

Bend the knees and take them over to each side before extending them out to reach for the hand.

If the hand cannot reach the foot, loop a strap around the foot and hold onto it with the hand.

VARIATIONS:

Challenge strength by not letting the feet go all the way to the floor. Let them hover an inch or two above.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

VIPARITA KARANI legs up the wall pose A restorative alternative for Shoulderstand.

This rejuvenating inverted pose brings relief to the legs, feet, spine, and nervous system. It is a gentle way to bring the body into a state of deep relaxation and renewal. This pose is recommended for all yoga students, no matter their level of experience.

If practicing the supported version: place a firm, long pillow or thick blanket on the floor against the wall for support under the lower back.

For the full version: bring the hips as close to the wall as possible but not quite touching.

Begin by sitting with the left side of the body against the wall or cushion. Turn to the left and bring the legs up onto the wall. Shift the lower back onto the cushion before bringing the legs up the wall. Press into the floor with the hands for balance.

Lower the back to the floor, resting the shoulders and head on the floor. Let the arms rest open at the sides, palms up. If using a cushion lower back should now be fully supported by it. Release and relax the hip joints, dropping toward the back of the pelvis.

Stay for 10 breaths. Release by slowly pushing away from the wall and slide the legs down to the right side. Use the hands to help press back up into a seated position.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

VIPARITA KARANI legs up the wall pose

BENEFITS:

Its Sanskrit name, ‘Viparita Karani’ literally translates to ‘inverted action’. When you take time out of your day to reverse the forward motions of doing, acting, and accomplishing, you allow your brain and body to settle into a state of pure being. Settling into this state, then, conditions the mind for deeper meditation, serenity, and self-awareness.

Because of its calming benefits, Viparita Karani is often done at the end of a yoga practice, before the final relaxation pose (Savasana) or meditation. However, it can also be practiced on its own, as an everyday restorative pose.

Ancient yoga texts claim Viparita Karani will destroy old age. Many modern teachers agree to its other benefits, including relief from:

− alleviates anxiety, mild depression, headaches, migraines, insomnia, muscle fatigue and arthritis − helps control high and low blood pressure − relieves digestive problems, respiratory ailments, urinary disorders, varicose veins, menstrual cramps, premenstrual symptoms and menopausal symptoms

In addition, Viparita Karani also helps to promote balance and well-being throughout the systems of the entire body, including a:

− strengthened immune system − balanced hormonal system − calmed nervous system − stabilized digestive and elimination systems − regulated respiratory system − some yoga traditions also recommend Viparita Karani as an important post-coital pose for women to increase the possibility of conception

This pose stretches the back of the legs and relieves fatigue and cramping in the legs and feet. It can be a great pose for relieving swollen ankles and calves caused by pregnancy, travel, and long periods of standing. It also stretches the front of the torso and back of the neck and can be useful for relieving mild backaches.

CONTRADICATIONS:

Women who are menstruating should consult with their teacher before practicing inversions, such as Viparita Karani. Do not practice this pose if you have glaucoma or other eye problems, or a serious back or neck injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

SAVASANA corpse pose A deep restorative pose, to enhance and renew the mind, body and spirit, also known as Final Relaxation Pose

Lie in supine position with legs straight and arms at the sides. Let the hands rest comfortably alongside the body with the palms up and let the feet drop open. Cover up with a blanket and close the eyes.

Breathe in and out of the nose deeply and let the body to relax into the floor. Working from the soles of the feet up to the crown of the head, consciously release every body part, organ, and cell. Be aware of any tension, tightness or contracted muscles. Give these areas an encouraging, gentle rock or wiggle from side to side, to release and relax them.

Relax the facial muscles and the eyes and release control of the breath, let it become natural, inviting peace and silence into your mind, body, and soul.

Stay here for up to 20 minutes.

To release the pose, first begin to deepen the breath. Bringing gentle movement and awareness back to the body, wiggle the fingers and toes and gradually start to move the arms and legs. Reach the arms over the head and stretch the whole body. EXHALE, bend the knees into the chest and roll over onto the right side, pausing for a moment to rest. INHALE and gently pressing down on the left hand, come up into a comfortable seated position, letting the head be the last thing to come into place.

YOGA FOR THE THROAT CHAKRA - VISHUDDHA ASANA

YOGA POSTURES FOR CERVICAL SPONDYLOSIS – ASANA

SAVASANA corpse pose

BENEFITS:

− lowers blood pressure, reducing the occurrence of headaches − decreases heart rate and slows respiration − decreases muscle tension − decreases metabolic rate − alleviates fatigue and insomnia − improves energy levels, productivity, concentration, memory and focus − reduces nervous tension, alleviating anxiety and panic attacks − heightens self confidence

CONTRAINDICATIONS:

This pose is suitable for all but if it feels uncomfortable lying on your back, practice a supported version (see Modifications and Variations). Pregnant women should keep their head and chest elevated above the abdomen by resting on cushion and avoid laying completely flat on the back. If this still feels uncomfortable, lay on one side with the knee of the upper leg also resting on a blanket or cushion.

MODIFICATIONS AND VARIATIONS:

The final relaxing pose of Savasana should not be skipped in any yoga practice.

It should be practiced comfortably, making any adjustments needed to feel supported. The body often cools down quite quickly after practice when resting in Corpse Pose. It is recommended to keep a warm clothing, including socks and a blanket, close by to cover up before getting settled into the pose. If the lower back is tight, it can be difficult to lie on the back comfortably. Place a folded blanket underneath the knees to take the weight off the pelvis, to allow the lumbar vertebrae and lower back to release and relax.

namaste