Any issues related to the neck and spine rise mainly due to common problems such as bad posture caused by unhealthy lifestyles, and long hours of sitting. Research shows that there are more than 85% of the population of 60 years and above who get affected from this condition of cervical spondylosis.

Grand Master Akshar told HerZindagi tha "the human body is blessed with immense movement mobility flexibility and endurance. When we do not use this range given to us and lead sedentary lifestyles our bodies tend to lose their natural elasticity and strength. Carrying around an improper posture whether while walking or sitting; hunching while using electronic devices and lack of nutrition can cause the spine and the neck regions to become weak.

"Yoga is a holistic tool for complete well being which includes several therapeutic postures that can help prevent or manage spondylolysis. Yoga consists of postures, mudras, pranayama, meditation, and more. Always remember to practice Sukshma Vyayam or subtle exercises before you begin your workout. This includes gentle movements and you must begin starting from the toes and gradually go upwards. Slowly warm up your neck, wrists, hips and shoulders and your ankles."

Here are some exercises listed by him:

Yoga Therapy

Begin each day with some sukshma vyayama for at least 10 minutes. With this, you can get rid of the problem of vertigo. You can also improve the mobility of the waist, spine, shoulders, and joint pain.


Urdhva Mukhi Marjari Asana


Get down on your knees, make sure that your palms are placed under your shoulders and the knees are under your hips. Then inhale and curve your spine looking up. 

Adho Mukhi Marjari Asana

aadho mukhi

Exhale, and then curve your spine, forming an arch with your back, letting your neck dropdown. 


Drop on your knees gently and then lift both your arms upwards. Now, look down between your palms and keep your back straight while doing so. 


Spread out your yoga mat and kneel on it while arching your back. Keep your palms on the sides over your feet until your arms are straight. Make sure your neck is in a neutral position. Stay like that for a few seconds and a couple of breaths. Then break it by exhaling back to the initial pose. 

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Hastha Uthanasana

Stand with your feet under your hips, raising both your arms up. Do not forget to inhale. Next, bend back and keep your arms extended. Make sure your eyes are open and then align the arms with your head in between. Try not to bend your knees. Begin with 30 degrees and slowly increase.

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These postures are great for building up the physical body and they help in adding strength stamina and vitality to it. Pranayama are breathing exercises which are practiced done to regulate emotions and to have more control over your own breath. Dhyana or meditation helps to stabilise the mind bringing clarity, focus and strong purpose. Yoga is a divine science that brings alignment and positive energies to the mind body and spirit.

Stay tuned to HerZindagi for more on fitness with expert inputs.