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5 Yogasanas for Cervical Spondylosis

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yoga for cervical spondylosis

Cervical spondylosis is the term used to define degeneration of the spine, particularly the vertebral discs, ligaments, cartilage and bones of the neck. The popular term spondylitis, meanwhile, refers only to inflammation in the vertebrae. Spondylosis is an age-related degenerative disease that occurs due to osteoarthritis, unnatural bone growth, repeated stress on the neck or spine due to lifestyle habits, injuries and genetic weakness. Several yoga exercises help reduce the severity of the symptoms and provide long-term benefits. Shared below are five such yogasanas.

1. Vajrasana

This is one of the easiest yoga exercises to relieve cervical spondylosis symptoms. One must sit in a kneeling position and rest the buttocks on the heels of the legs of the toes that point away from them. The hand should be rested on the thighs.

2. Bhujangasana

This yogasana is performed by lying on one’s stomach on a flat surface and then slowly bending one’s head and spine upwards. The palms are used to lift the body. Bhujangasana is also called the cobra pose since cobras are known to raise their hooded head when they see a threat to themselves. This exercise helps relax the stiffness and pain in the neck, shoulders and spinal column.

3. Salabhasana

This exercise is also known as the locust pose since the shape looks similar to that of the insect. The practitioner should lie on their stomach with the palms of their hands facing upward. The upper torso, the arms and the legs will have to be stretched away from the ground vertically. The lower part of the chest, the belly and pelvis will support the body weight. Helps in treating pain in the lower back and strengthens the neck and back muscles.

4. Tadasana

This is a bit difficult to do as it involves standing straight with the knees lifted off the ground with the heels touching each other. Tadasana, or the mountain pose, helps stretch the spine, corrects posture and strengthens back muscles.

5. Kohni Chalana

The practitioner rotates the elbows by touching the shoulder pads with their fingers. This strengthens the shoulder and the neck.

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ENTERTAINMENT

I’m Following a Weekly 24 Hour Fast: Anil Kapoor Reveals His Fitness Secrets, Favourite Cuisine

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Bollywood veteran Anil Kapoor reveals he has different foods for different moods. The 64-year-old says he loves to try different cuisines and special items from every country he visits. In an exclusive interview, Anil talks about all things food.

Q: What’s your favourite cuisine?

A: I have different foods for different moods. I don’t have a favourite cuisine as such really. A good meal is a good meal regardless of its shape, colour or form.

Q: Where is the food capital of India, according to you?

A: Aamchi Mumbai! I might be biased, but there’s no doubt that the food culture in Mumbai has evolved a lot over the past decade… with so many great new restaurants and talented chefs, it’s a haven for all foodies now.

Q: Do you try local food of places you travel to?

A: I love to try different cuisines and special items from every country and whenever I visit the place again I know my favourites! My manager Jalal conducts proper research on the famous foods of every country/city we visit and we make it a point to try at least a couple of the items, if not all!

Q: Do you eat fast food? How often and how do you compensate?

A: I do eat junk food! I love my burgers and fries every once in a while. My daughter Rhea often whips up some great food for my cheat days. As for how I compensate, I read a quote a while back which said you cannot overstrain a diet… and I couldn’t agree more. If I have a great meal, I always balance it out with a great workout.

Q: Do you follow a strict diet?

A: I do follow a good diet that works for me, but I keep switching it up. Currently for example, I am following a weekly 24 hour fast. I’m not sure how long I will do this, but it’s working for me so far. My diet also depends on how heavy or light my workday is… Honestly, it’s because I keep changing things up that I can sustain it for longer… Cheat days are very important to break the monotony. In fact during the lockdown, we had a designated cheat day where Rhea would cook some delicious food and I would eat to my heart’s content! Now too we have our occasional binge days and I look forward to it!

Q: Do you also cook sometimes?

A: I don’t usually cook but I would love to if I had the time and I’m sure I would enjoy it as well.



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