Yoga for Cervical | FitNCalm – 25 min

Yoga for Cervical | FitNCalm – 25 min


Hi guys in today’s video we are going to
look at a few asanas, few things that are going to help you if you have cervical
problem or general problems with the neck as well or if you’re someone who
sits for a long time or generally if you want to keep your neck shoulders healthy
so let’s get into something comfortable and let’s get on the mat. Hi Guys! Welcome to FitNCalm! I’m Khushpinder and let’s get started. So you can start in a comfortable seated position if this is not accessible to
you you can just keep a cushion and have yourself seated on that .So let’s sit up
tall, take a breath in and breathe out. One more breath in and joyfully exhale.
Just close the eyes we chant OM three times let’s breathe in for OM OM OM OM Take one more breath in and breathe out
and gently taking your own time you may open your eyes .So let’s get started
let’s take care of the neck, let’s strengthen those muscles. The first thing
we will do is interlace our hands and gently just place them on top of the
forehead. So we are going to do a tug-of-war between the head and the
interlaced hands. So with the hands we try to push the head back and with the
head we try to push the hands forward. So just stretch. Pull . Pull .
Keep that tug-of-war going as much as you can,
and gently just release take a breath in and breathe out. The same thing we’ll do
for the back again, take the hands at the back of the head this time
don’t let the elbows come all the way. Just let the hands support the head and
now push the head with the hands and the hands with the head. Once more tug-of-war.So strengthening all the muscles in the neck, the muscles of the front, the
muscles of the back , that’ll help with the pain and even if you don’t have any
pain it’ll make sure that the pain doesn’t come and you stay healthy. It’s also
very good if you just use your mobile a lot. Let’s just strengthen them.
And release. Now take the right hand, place it on the
right temple and once again we’ll do the tug-of-war. This time between
the temples and the palm of the hand. So with the hand push
you know the drill by now so just notice what’s happening what all muscles are
being used. Just take the attention within. If you feel like you can just do
it with eyes closed as well. When we do it with our awareness, the results
intensify a lot more. The body starts healing itself . And release. Slowly
take the left hand place it on the left temple and once more just press tug-of-war.Close your eyes if you feel
like. If you feel like , you can have them open as well . So just going
with what you feel like at this moment. And release. Slowly take the right ear to
the right shoulder, as much as you can. If there’s any pain remember that we
stop there itself. So we don’t go into the pain. It should not be painful but a
little beyond your comfort zone is okay. As long as it is not being painful. So just
taking the right ear to the right shoulder not lifting the shoulders like
this. There’s a tendency generally to do that. So just bringing the ear close to
the shoulder and gently inhale, bring it up. Now bring the left ear to the left
shoulder and once more just noticing if the shoulders are tilting or not. Just
letting the neck be going only to the point where there is no pain in the body. Stay there. Take a breath in and breathe
out , breathe in and exhale gently inhale come up as you exhale
bring the right ear to the right shoulder. As you inhale come back to the
center exhale to the left inhale back to the center. Exhale to the right,
inhale center. Exhale to the left. Inhale Center. Exhale Inhale Exhale Inhale. Last
time exhale to the right and back to the center, exhale to the left and back to
the center. So notice if the rest of the body is
also upright and nice? Energetic ? or if you’re not focusing on the rest of the
body. So just being aware of the whole body, integrating the entire body even if
we are just moving the neck. Now we will twist and look over our right shoulder
and inhale back to the center, exhale inhale Center, exhale to the right inhale
Center just go at your own pace. If you feel
like moving a little slowly you can go slowly and you’re always welcome to
close the eyes . So moving at your own pace. Sometimes slow movements can be
much more helpful than fast ones and sometimes the body asks,
Fast or Slow, for today just listen to the body. Just see what the
body wants at this point. Last one looking over your right shoulder. Center and again back to the center. And as you
inhale we take the hands up interlace both the hands let the palms
face up ,feel as if the entire body is going up. Now slowly just twist to the
right as much as you can and twisting the entire body. and now come back to
the center, twist to the left twisting from the base of the spine and come ba ck up Slowly join both the palms at the top
and now keeping the palms joined we’ll make circles with the palms. Letting the
palms be straight, fingers pointing up so as much as you can. So we’ll make big
circles. So half a circle you exhale and half a circle you inhale so just going
with the flow. If you feel like you can have one thumb over the other. Just see
if the rest of the body is also trying to move along with the hands or if you
can keep it stable. Now the opposite direction. Exhale and come down inhale
come up exhale come down inhale come up exhale come down up .Notice what’s
happening. Down and up once again interlace and just stretch the body up
and exhale slowly. Bring the hands down just gently roll the shoulders up exhale
and bring them down again a little care a little love for the body and doing
each and every movement with that love inhale go up exhale come down .
Opposite direction now inhaling go up exhale down go back and
up coming forward and down going back and up forward and down back and up and
forward and down and just relax .Once more let’s bring the arms parallel and this time just pull the fingers towards the body. Let the palms go outwards and
just stretch the fingers. So the fingers are still pulled in towards the body, so
keep the fingers pulled maintain that pull and the palm is going out. And now
we are just going to move the fingers and say bye bye to all the pain if there
is any. So letting the rest of the body just be stable and energetically lifted
up. So you do it with a smile, if it pains we smile a little more
so keep the fingers pulled and keep saying bye to the pain and just welcome
good health with this ,even if it pains a little just continue and now just let
the fingers be pulled in and we will make circles with the hands just make
big circles , from the shoulders we are moving. Now the opposite direction, if its
paining it’s alright we are getting better It’s almost done you’ve done such
a good job and release. Give yourself a tight hug. just hug yourself. And again inhale, just take as much air as you can and exhale, bring the other arm
on top this time, and we give ourselves a second hug. Inhale just stretch the
neck back as much as you can and exhale this time try to bring it forward as
well. Relax the arms and as much as you can ,without any pain , wherever you can
comfortably just stay there and as you inhale once more come up
Gently take the hands parallel once again this time just twist the body to the
right. Left hand goes over the right knee right hand goes back and just twist the
body and look over the right shoulder just twisting the spine looking over the
right shoulder. There’s a general tendency to just go back so notice if you can
keep the spine straight in this, take a breath in and breathe out one more
breath in and exhale and inhale once again bring the arms parallel. Twisting to
the other side, right hand over the left knee and left hand giving support to the
back to keep it straight. Take a breath in and breathe out. One more breath in. Exhale . Inhale and Exhale. One more deep breath in and breathe
out. Breathe in and let go. As you inhale come back to the center. Slowly let’s
come on to all fours. Knees directly underneath the hips. Hands directly
underneath the shoulders. We will do the cat-cow move. A great one for the entire
spine so when you’re moving down you can be conscious and just go to whatever is
comfortable for you but as you go up you can stretch up as much as the body likes.
Again go with your own comfort. As we exhale, the middle back goes up and we
try to bring the chin towards the chest. Inhaling going up, just feeling that movement that ease in the spine as you start moving and
if your body feels that it wants to go a little slower, do that. Inhale , as you go
up stretching the spine. Exhale as the chin comes to the chest moving at your
own pace, listening to your body. Just do three more rounds on your own.
Tuning inwards. And inhale come back to the center. Take
a breath in and breathe out. Very gently we’ll come and lie down on the stomach. Letthe elbows come right underneath the shoulders and just look up. Take a breath
in and breathe out One more breath in. Just stretch out the
entire spine so don’t let the neck strain. but just comfortably looking forward and
a little uptick of breath in and exhale Relaxing the whole body. Inhale exhale inhale and exhale. Now bend both the legs
at the knees and trying to bring the toes towards the head. So trying to bring the head towards the toes once more. Elbows directly
underneath the shoulders and the body lifting up. So feel as if the chest is
opening, the shoulders are nice and broad and there is a smile on the face. No
matter what we do, maintaining that smile. Even if there is pain, how we go
through that pain is what matters. Let your spirits not go down with the
pain. Take a breath in and breathe out and gently release the feet. Slowly bring
the hand’s underneath the shoulders and we try to lift a little up . Again
noticing whatever is accessible to you Now see if you can come up without using
the hands as much as as possible. Just using very little support from the hands
after that take a breath in and exhale. one more breath in breathe out breathe
in and as you exhale very gently coming down towards the
Earth. One more breath in and breathe out Breathe in breathe out . Breathe in . If
you can do this see, if it is possible bring the heels towards the hips and you
can catch your ankles( if it’s accessible) coming into the ‘Dhanur Asana’, lifting
up the legs lifting up the upper body. If not you can do the same thing we did
earlier. Trying to bring the head towards the feet and trying to bring the feet towards the head, letting the legs be on the ground.
So go with the variation that works for you. Take a breath in and breathe out. One
more breath in exhale. Inhale and as you exhale very gently come down. Slowly turn
to the side and gently we will sit up. This time just stretch out the legs in
front of you. Take a breath in and breathe out. One more breath in and exhale. Gently bend the right leg at the knee, take the
left hand back again supporting the spine and with the left gently hug the
right knee and look towards the right side. If this is easy for you just take
the left hand in between the chest and the right knee and see if you can hold
the ankle and look over your right shoulder. Take a breath in and breathe
out.One more breath in ,exhale. Stretching the spine upwards, maintaining that
integrity in the body . It’s not about the shape but it’s about how we do the
posture. So being attentive to every little detail in the body ,integrating
the entire body in every pose. Take a breath in and breathe out .One more
joyful breath in and exhale. Inhale and exhale. Gently as you inhale
bring the left hand back , bring the right back .Stretch out the right leg. Slowly we
will bend the left leg at the knee, take the left hand back and
again you have the option to hold it like this or if it is accessible take it in
between the knee and the chest and hold the ankle if possible. Another variation
you can do is just hold it like this if it is not possible to hold this. Or hold
wherever you can! Just looking over your left shoulder again. The spine is stretching
upwards. Take a breath in and breathe out One more breath in and exhale Noticing if the entire body is engaged
and integrated in the posture. Inhale exhale. Gently as you inhale take
the right hand back and gently stretch out. If you feel like you may stretch
out the legs and lie down , if you feel like you can come to a comfortable
seated position. Take a breath in and let go one more deep breath in and breathe
out. Just relax the whole body going over the entire body. Relaxing the body from
the toes up to the top of the head. Just for a few seconds being completely still
wherever you are. Feeling that stillness within. Once the mind settles, the body
starts healing on its own. So a little bit of meditation ,a little
bit of time for ourselves can help us heal physically , mentally, emotionally.
Take a deep breath in and as you let go just relax the whole body. Loka Samasta Sukhino Bhavantu Om Shanti Shanti Shantihi If you feel like you can lie down
for a few more minutes And if you feel like you may gently sit up And becoming aware of the body ,
becoming aware of the surroundings you may open your eyes We hope you enjoyed today’s practice and keep coming here for more. We wish you good health. May you stay FitNCalm. If you have not done that yet subscribe to our YouTube channel and do
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