This document discusses cervical spondylitis, an inflammatory condition that causes fusion of vertebrae in the neck region due to inflammation of one or more vertebrae or joints between vertebrae. It causes common symptoms like headache, stiffness, and stress. Yoga and pranayama practices like neck rotations, forward folds, fish pose, child's pose, anulom vilom, and brahma mudra are recommended as they strengthen neck muscles, improve blood flow, relieve pain and inflammation, and help manage the condition and its symptoms. Modifications are suggested for some poses to make them suitable and safe for those with neck issues.

2.  CERVICAL
 In anatomy, cervical is an
adjective that has
two meanings: of or
pertaining to any neck. of
or pertaining to the
female cervix: i.e., the
neck of the uterus.
 The neck region of
the spine is known as
the Cervical Spine.
 This region consists of
seven vertebrae, which are
abbreviated C1 through C7
(top to bottom).
 These vertebrae protect
the brain stem and the
spinal cord, support the
skull, and allow for a wide
range of head movement.
 SPONDYLITIS
 Spondy means spine
 itis:
Suffix meaning inflammation
. For example, colitis is
literally colon inflammation
or figuratively inflammation
of the colon. The ending -
itis is one of the building
blocks derived from Greek
(in this case) or Latin used
to construct medical terms.
 Hence, SPONDYLITIS
relates to an inflammation of
one or more of
the vertebrae of the spine.

3.  SPONDYLITIS
 It is an inflammatory
condition that causes fusing
of vertebrae due to
inflammation of one or more
vertebrae or joints between
the vertebrae
 “Itis” means inflammation.
 Stress can be a trigger for
cervical spondylitis flares.
Plus, the condition itself can
lead to stress.
 The problem with detecting
the condition is that it
develops silently and comes
to prominence once the
condition has fully
developed.
 SPONDYLOSIS
 Cervical spondylosis is a
degeneration – or breakdown
– of the vertebrae and disks
in your neck.
 It is an arthritis of the joints
(the spaces) between the
vertebrae in the neck.
 It is a progressive disorder
that affects the neck during
aging.
 NOTE: Arthritis is the
swelling and tenderness of
one or more of your joints.
The main symptoms of
arthritis are joint pain and
stiffness, which typically
worsen with age.

4. •Important junction point – the
BRIDGE between the brain and rest of
the body
•SENSORY information travels
through the neck to the brain
•MOTOR commands from the brain
come down to rest of the body, again
through the neck
•The great blood vessels (CAROTID
ARTERY, JUGULAR VEIN) run through
the neck
•THYROID GLAND (for metabolism
and growth), PARATHYROID GLAND
(for calcium and phosphate
metabolism) are situated in the neck
•RESPIRATION, DEGLUTITION (as a
part of our digestive system), occur
through the neck

5. Why…
•Because if the neck region
is strong and healthy, the
energy flow between the
brain and the rest of the
body is facilitated.
•The Vishuddha Chakra
(signifying peace,
truthfulness, strong self-
expression and good
communication) is also
located in the neck.

6. And hence…

7. Hectic schedules, desk jobs and
sedentary life styles with long sitting
hours in a particular fixed pose is
taking a toll on the health front.
All levels of well-being are affected-
mental, emotional, physical and
social. Peeping into computers and
smart phones for hours together
leads to neck, cervical and shoulder
problems.

8.  Cervical Spondylitis which is a physical
abnormality in vertebrae of neck region is very
common and an important disease caused by
abnormal body posture especially of neck and
head.
 SYMPTOMS: Headache, giddiness, palpitation,
stiffness are common presentation in these
patients. In many patients high blood pressure
and left sided chest pain is also found, that
create confusion with Angina or some other
serious ailments.
 When the symptoms of cervical spondylitis
subside, B.P. and chest pain also subside.

9. X-ray of cervical spine is simplest
and reliable investigation to confirm
its diagnosis.
In modern medicine along with
physiotherapy, symptomatic
treatments such as pain killers,
muscle relaxants or anti vertigo
drugs are prescribed and no other
curative measure is available.

10. YOGIC INTERVENTION… A
RAY OF HOPE!

11. •LATERAL BENDING
•NECK TWISTING
•Look up and rotate
your neck from left to
right and then from
right to left, very slowly
and smoothly without
jerks. Turn your head to
right. Repeat the same
on left side.

12. Lift and drop your shoulders, rotate your
shoulders (Clockwise and anticlockwise).
Cross your shoulders in front (while exhaling)
and then back (while inhaling).

13. YOGA ASANAS
KONASANA I – The Angle Pose
The sequence of steps:
•Inhaling, turn the head and looking down at the right hand (finger tips)
over the shoulder, bend the upper part of the body, above the waist, to
the right.
•Simultaneously, slide the right hand down towards the knee, while the
left palm slides up (fingers kept towards the chest while the thumb goes
behind), under the arm pit. Keep the hips and legs fixed, only curve the
spine. Bring the thorax, the neck and the head to a right angle with the
base. The oblique upper part of the body should be held precisely in a
vertical plane, i.e. carefully avoid any tendency to incline either forward
or backward.

14. •Complete all the above steps in 3
seconds, while inhaling.
•Maintain this position for 6 seconds,
retaining the breath (final position).
•Return to starting position: Exhaling,
in 3 seconds, smoothly bring the trunk
back to the starting position, while the
hands glide back to their respective
sides.
•Hold the starting position for 2
seconds, with the breath suspended.
•Repeating the above sequence, now
bend to the left to complete 1 round.

15. Limitations /
Contraindications: Spinal
injury, severe back
problems, frozen
shoulder, severe arthritis,
hypertension, serious
cardiac complaints and
pregnancy (2nd and 3rd
trimester).

16. Cow-Cat Pose (Marjariasana And Bitilasana) with
variation
•From the Cow position, return to a neutral spine position
without tucking the chin to chest, in case of severe pain.
Benefits:
•The movement makes it a gentle up-and-down flowing posture
that flexes the entire spine.
•It gives the neck and back of the torso a wonderful stretch.
•It is an easy movement that creates space for smooth and pain-
free movement through the whole length of the neck.

17. STANDING FORWARD FOLD (with an extended neck,
gazing forward)
Benefits:
•Keeping the neck extended improves the blood
circulation in the muscles surrounding the neck region.
•As these muscles strengthen, and as the flow of vital
nutrients to the neck increases, the inflammation of
the cervical vertebrae decreases.

18. SNAKE POSE (Sarpasana)
Benefits:
•Extremely effective in strengthening the muscles of
the cervical region of the spine.
•Stretches the shoulders, opens up the chest, thereby
contracting (concentric contraction) the cervical and
upper back muscles, and brings the scapulae
(shoulder blades) towards each other.
•This leads to alignment of C1-C7 vertebrae.

19. FISH POSE (Matsyasana)
Benefits:
•Matsyasana offers strength and spine flexibility and the
complete vertebral column is benefitted. Long hours of sitting
in front of the computer or continuously operating the smart
phone causes stress and strain this pose is very helpful to
relieve that stress.
•Stretches the shoulders, opens up the chest, thereby
contracting (concentric contraction) the cervical and upper
back muscles, and brings the scapulae (shoulder blades)
towards each other.
•This leads to alignment of C1-C7 vertebrae.

20. RESTORATIVE FISH POSE (Matsyasana) – Variation
with Blocks
Benefits:
•It is difficult for most of elderly students to do matsyasana safely.
•Extreme extension of the neck, coupled with pressure on the top
of the cervical spine, often causes dizziness or nausea, and could,
in extreme cases, cause stroke.
•The supported version provides a release for computer-weary
necks and shoulders, expands the chest and the edges of yoga
blocks press into neck release points.

21. Yoga Seal Pose Psychic Union Pose (Yoga
Mudrasana)
Benefits:
•Stretches the posterior muscles of the trunk and the neck.
•Improves muscle tone and venous circulation of the cervical
region of the spinal column.
•Cervical pain is alleviated.
•Overall, improves the health of the abdomen and pelvic
organs due to good blood circulation and drainage.
•Leads to a state of calm and quietude.

22. CHILD’S POSE (Balasana or Shishuasana)
Modifications and Props
If you have difficulty sitting on your heels in this pose, place a
thickly folded blanket between your back thighs and calves.
Benefits:
•Relieves back and neck pain when done with head and torso
supported.
•Enhances the blood flow to the neck/cervical region of the spine.
•Slows down the heart rate, and breathing rate, thereby drawing
the Ida and Pingla towards balance (the Ida and Pingala represent
the basic duality in the existence).
•Calms the brain and helps relieve stress and fatigue.

23.  Anuloma Viloma (In Anulom Vilom air is inhaled
from left nostril and exhaled from the right
one, after that it is inhaled from the right
nostril and exhaled from the left one.)
 Nadi Shodhana (In Nadi Shodhan, the air is
inhaled from left nostril, holding the breath
and exhaled from the right one. The second
time the air is inhaled from the right nostril,
holding the breath and exhaling from the left
one.)
 Bhramari
 Ujjayi

24. Diaphragm Breathing
Recommended Practice -10 rounds/session – to a count as per
individual capacity and comfort
(Limitations - None)
Benefits:
•Improved breathing – vital capacity and tidal volume
improve.
•Leads to quietude and inner harmony.
•Sedative effect on the nervous system – relaxes the entire
body.

25. BRAHMA MUDRA
BRAHMA is the CREATOR in the Hindu Trinity – the
aspect of divinity which enables CREATION and
MANIFESTATION to occur.
BRAHMA – depicted with FOUR heads
This yogic practice is based on the number ‘4’

26. The number 4 is a number of STABILITY
It gives STABILITY to the very fragile region of the neck.
This practice involves the turning of the head to the:
•RIGHT
•LEFT
And also, moving the head:
•UP
•DOWN
These movements are done in synchronization with the breath
to facilitate PSYCHO-SOMATIC HARMONY.
BECAUSE…
The LINK between the MIND and the BODY is:
THE BREATH

27. THE PROCESS…
As we breathe IN, we turn our head to the right…
And as we breathe OUT, we bring our head back to the centre.
As we breathe IN, we turn our head to the left…
And as we breathe OUT, we bring our head back to the centre.
As we breathe IN, we lift the chin UP…
And as we breathe OUT, we bring our head back to the centre.
As we breathe IN, we take the chin DOWN to the JUGULAR
NOTCH…
And as we breathe OUT, we bring our head back to the centre.
On INHALATION, we move AWAY from the centre…
On EXHALATION, we come back to the centre…

28. COMPONENT #1: Brahma Mudra as hand gesture
COMPONENT #2: Brahma Mudra as a neck-
strengthening exercise
NOTE:
Some experts opine COMPONENT #1 as Brahma Mudra while
some others opine that Brahma Mudra is COMPONENT #2.
Many experts have advised to combine both the components.
First and foremost, COMPONENT #1 is performed. Steps of
COMPONENT #2 are continued from where COMPONENT #1
ends.
This gives benefits of both the hand gesture, and the neck
exercises.

29. Benefits of Brahma Mudra:
•Allows the flow of prana i.e. energy of life force throughout
the body, especially through the narrow and fragile region of
the neck.
•It calms the mind and energizes the body.
•Improves focus of the brain.
•Releases negative energy and thoughts.
•Releases stress from the mind, and consequently, also releases
the stress trapped in the muscles surrounding the neck region.
•Relieves pain and stiffness in the head, neck, shoulders and
upper back.
•It helps to optimize the overall functions of the neck region.
•It establishes body-mind balance, relaxes the body, and gives
a feeling of lightness in the body and mind.
•Helps in the management of mood swings and stress.
•It opens up the lungs and enables optimum aeration.
•Stimulates the digestive system.
•Revitalizes the entire nervous system.

30. MUDRA THERAPY
The THUMB represents the AGNI tatva – the properties of
FIRE
FIRE has TRANSFORMATIVE properties – we use the THUMB to
BALANCE the other elements in the body.

31. Sit in a yogic position of padmasana,
sukhasana or vajrasana.
A. CHIN MUDRA (to balance the AIR element)
INCREASE IN AIR ELEMENT
•Causes inflammation, arthritis
•Responsible for body aches
DECREASE IN AIR ELEMENT
•Degradation of bones and joints
•Osteoporosis
B. AKASH MUDRA (to balance the SPACE element)
INCREASE IN SPACE ELEMENT
 Distorted bones

32. CHIN LOCK (Jalandhara Bandha) – with
modification
•A healing alignment of the vertebrae in the cervical region of the
spine.
•THE HYOID – The hyoid bone is a ‘U’ shaped structure located in the
anterior neck. It lies at the base of the mandible (approximately C3),
where it acts as a site of attachment for the anterior neck muscles.

33. When we are born, this floating bone is way back into our throat to
allow us to take our first breath, and also for the swallowing reflex.
Our POSTURE becomes distorted due to the stressors in our lives.
When the head goes forward, with the shoulders hunched, the hyoid
bone becomes exposed to the anterior region of the neck – as if
almost falling out of the throat.
This is a painful situation for the neck and shoulders,
If you move back up, initiating the movement from the hyoid bone,
you are re-aligning the ears over the shoulders.
You are also opening the back of your throat for UJJAYI breath.
Your chest is lifted, and the abdominal muscles get a natural tone.
This helps to relieve the tension in the neck, the shoulders, and the
back.

34. The hyoid bone becomes aligned with the crown of
the head.
This re-alignment of the hyoid bone enables
diaphragmatic breathing.
This allows for the build-up of prana.
As the prana builds, the overall energy of the body
is lifted and starts to accumulate in the body.
So this modified version of Jalandhar Bandha (at
the hyoid bone) puts a dam, right where the prana
tends to leak from.