Cervical Spondylosis, Shoulder Pain, Backache, Frozen Shoulder usually occurs due sitting in wrong postion, walking on jerky roads, and it also occurs to Old age people.
Bhujangasana - Lie on the floor upside down. Keep your legs together with your toes stretched backwards. Keep the palms near your chest and bend your head and the back upwards in a coverage position. At the same time curl your legs and bring it near your bent head.
Benefits -- Strengthens back muscles and makes spine strong
Pawanmuktasana - Lie on the ground, Bend the right knee and bring the thigh to the chest. Interlock your fingers on your leg just below your knee. Keep your left leg straight on the ground. Hold your breath and raise your head and shoulder off the ground and try to touch the right knee with your nose. Exhale slowly and come back to the normal position.
Benefits -- Improves digestive system and makes your spine flexible and strong
Navakasana -- Lie on your stomach, keep your chin up and spread your hands up straight out in front of you. Slowly raise your right hand and left leg off the ground and hold this position.
Benefits - Helps build your abs and muscles.
Pranayam - This mudra is formed by sitting in cross legged position. Hold your breath and close the right nostril with your thumb and inhale deeply through the other. Repeat the same with the other nostril.
Benefits -- Clams your mind and cleanses your system.
