1. Child’s Pose: Kneel with hands and knees on the ground, sit back until the buttocks touch the heels, bend the arms forward as much as possible, and perform 5-10 breaths. 2. Downward Dog Pose: Hands and knees on the ground, arms below the shoulders, knees below the buttocks, spread the fingers and breathe, lift the buttocks up, forming an inverted V shape, press the heels down on the ground when the buttocks are raised, and perform 5-10 breaths. 3. Cat-Cow Pose: Hands and knees on the ground, hands below the shoulders, knees below the buttocks, maintain a neutral spine, and perform 10-15 breaths.

People with cervical spondylosis can improve neck pain and alleviate symptoms by practicing yoga. There are many yoga poses, and the detailed introduction is in the Little Swallow Fly. The actual posture is to lie on the ground or a hard bed, breathe, raise the head, neck, chest, and legs, bend and extend the arms backward, keep only the abdomen close to the bed, and form a reverse arch shape. Pay attention to keeping the head, legs, and intervertebral disc on the same horizontal line. Hold for ten seconds when extending, and do one to two sets once a day. Whether doing the Little Swallow Fly or other yoga poses, it must be under the specific guidance of a rehabilitation treatment physician or a professional coach to prevent incorrect postures and damage to the body.

Patients with cervical spondylosis can apply the following yoga poses during the rehabilitation period to alleviate related symptoms and prevent the recurrence of cervical spondylosis. It is strongly recommended for such patients to practice the Locust pose, which requires the patient to find a fitness mat, place it on a flat and solid surface, lie on the stomach, and keep the chin on the ground. Both upper limbs should be placed on the sides, close to the ground, and the lower limbs should be kept straight. The lower limbs should be slowly raised according to the contraction of the gluteal and lumbar muscles, and the relative height-width ratio should be adjusted according to the patient’s own work ability. Generally, if the patient raises the lower limbs by more than 30 degrees, it can have a more prominent exercise effect.

Throughout the entire process, the patient needs to maintain such a posture continuously, for about 30 seconds up and down, and then slowly learn to relax. The patient can also train poses such as Downward Dog or Crow pose.