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Sukshma Vyayam
Gentle movements for neck, shoulders, arms, scapulae and upper back within a comfortable range.
Practical Live Online Workshop
7-Day Cervical Care Program
Gentle Yoga & Pranayama for Cervical Care
A practical 7-day workshop focused on Sukshma Vyayam, selected yoga asanas, gentle pranayama, posture awareness, daily guided practice and important do's & don'ts for people dealing with cervical stiffness and posture-related neck discomfort.
✓ Beginner Friendly ✓ Practical Sessions ✓ Gentle Guided Practice ✓ Participation Certificate
7️⃣
7 DaysProgressive practical learning🧘
Daily PracticeLearn by doing💻
Live OnlineJoin from home🌱
Beginner FriendlyGentle approach🏅
CertificateParticipation certificate💻
Modern lifestyle • neck & shoulder stress
Neck Stiffness, Shoulder Tightness or Long Screen Hours?
If your day involves prolonged sitting, laptop work, mobile use or limited movement, learning gentle movement, better posture and controlled breathing can become a useful part of your daily self-care routine.
The goal is not to force the neck. The goal is to learn how to move, breathe and practice with awareness.
What you'll practice
Gentle Yoga + Pranayama + Posture + Daily Practice
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Selected Asanas
Simple, cervical-friendly asanas chosen to support posture, mobility, stability and relaxation.
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Pranayama
Breath awareness, diaphragmatic breathing, gentle Anulom Vilom / Nadi Shodhana and Bhramari without force.
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Posture Awareness
Practical guidance for sitting, standing, laptop use, mobile habits and everyday neck-shoulder alignment.
7 days • practical progression
Your 7-Day Cervical Care Practice Journey
Each session combines learning with guided practical practice. The sequence progresses gently from mobility and awareness toward a complete home routine.
Day 1
Awareness & Gentle Mobility
- Basic cervical and posture awareness
- Comfortable range of movement
- Gentle neck and shoulder movements
- Scapular and upper-back mobility
- Breath awareness and relaxation
Daily Practice: Short gentle neck–shoulder mobility sequence.
Day 2
Sukshma Vyayam
- Neck awareness movements
- Shoulder, elbow and arm movements
- Chest opening
- Scapular mobility
- Gentle upper-back and seated spinal movements
Daily Practice: Repeatable Sukshma Vyayam sequence for home use.
Day 3
Posture & Supporting Asanas
- Head–neck–shoulder alignment
- Tadasana and wall-posture awareness
- Shoulder and chest opening
- Selected standing and seated asanas
- Laptop and mobile posture habits
Daily Practice: Posture + mobility + selected asana routine.
Day 4
Gentle Strength & Stability
- Chin-tuck awareness
- Shoulder stability
- Scapular control
- Gentle upper-back support work
- Controlled spinal movement and relaxation
Daily Practice: Short stability and postural-support sequence.
Day 5
Pranayama & Relaxation
- Breath awareness
- Diaphragmatic breathing
- Sectional breathing
- Gentle Anulom Vilom / Nadi Shodhana without retention
- Bhramari and guided relaxation
Daily Practice: Short pranayama + relaxation routine.
Day 6
Complete Yoga + Pranayama Integration
- Sukshma Vyayam
- Gentle neck–shoulder mobility
- Selected asanas
- Posture correction
- Breath coordination, pranayama and relaxation
Daily Practice: Full guided cervical-support routine.
Day 7
Home Routine + Do's & Don'ts + Final Practice
- Complete guided practice
- How to structure a short daily routine
- How to adapt movement according to comfort
- When to reduce intensity or stop a movement
- Daily posture and movement habits
Final Daily Practice: A complete short yoga + pranayama sequence participants can continue independently at home.
Safe practice matters
Important Do's & Don'ts
The workshop emphasizes gentle, comfortable movement rather than aggressive stretching or forcing the cervical spine.
✓ Do
- Move gently and within a comfortable range
- Maintain better sitting and standing posture
- Take regular movement breaks during long screen use
- Keep shoulders relaxed during daily activities
- Practice regularly rather than aggressively
- Use smooth, comfortable breathing
- Stop and seek guidance if a movement increases symptoms
× Don't
- Do not perform fast or forceful neck rotations
- Do not use jerky movements
- Do not force the neck into extreme ranges
- Do not push through sharp or radiating pain
- Do not use strong breath retention in this workshop
- Do not attempt advanced inversions without appropriate clearance and supervision
- Do not assume every cervical condition needs the same practice
By the end of 7 days
What You Will Take Home
- A practical Sukshma Vyayam routine
- Selected gentle yoga asanas
- Better awareness of neck–shoulder posture
- Simple breathing and pranayama practices
- Relaxation techniques
- Daily do's & don'ts
- A short home-practice sequence
Who can join
Designed for Practical Beginners
- People with mild or medically stable cervical spondylosis
- People experiencing neck or shoulder stiffness
- People who spend long hours sitting or using screens
- Beginners looking for gentle guided yoga
- People wanting a simple daily cervical-care routine
Note: Individual suitability depends on your medical condition. Significant or worsening neurological symptoms require medical evaluation before exercise-based practice.
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Important safety notice
Please Get Medical Advice First If You Have Significant Symptoms
This workshop is a supportive yoga and pranayama practice program. It is not a substitute for medical diagnosis, physiotherapy or medical treatment. People with health conditions may require modification of yoga practices.
Progressive weakness in the arm or hand
Significant or worsening numbness / tingling
Balance or walking difficulty
Recent neck trauma or surgery
Severe or rapidly worsening symptoms
Any condition for which your doctor has restricted exercise
Guided by Nivedita Yogshala
Chetan Bhawsar
Founder & Yoga Instructor, Nivedita Yogshala
The focus of the workshop is simple: learn gentle movements, selected yoga practices and pranayama in a structured way so that you can continue a sensible daily routine at home.
Hatha YogaAshtanga YogaYog DarshanBeginner-Friendly Teaching
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Participation Certificate
Participants completing the workshop will receive a Participation Certificate from Nivedita Yogshala.
Before you join
Frequently Asked Questions
Is this a practical workshop?
Yes. The workshop is designed primarily around guided practice. Each day includes Sukshma Vyayam, selected yoga practices, pranayama or relaxation according to that day's focus.
Can complete beginners join?
Yes. The practice is structured progressively and is beginner-friendly, subject to individual medical suitability.
Is this a treatment or cure for cervical spondylosis?
No. This is a supportive yoga and pranayama education program. It does not replace medical treatment, physiotherapy or diagnosis.
What pranayama will be practiced?
The workshop focuses on gentle breath awareness, diaphragmatic breathing, sectional breathing, gentle Anulom Vilom / Nadi Shodhana without retention, and Bhramari.
Will I learn a routine for home practice?
Yes. Daily repetition is built into the seven-day structure, and the final day integrates the practices into a short routine you can continue at home.
What if a movement causes pain or increased symptoms?
Do not push through it. Reduce or stop the movement and inform the instructor. Sharp, radiating, severe or worsening symptoms should be medically evaluated.
Will a participation certificate be provided?
Yes, participants completing the workshop will receive a Participation Certificate from Nivedita Yogshala.
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Seven days of gentle guided practice combining Sukshma Vyayam, selected asanas, pranayama, posture awareness, relaxation and practical do's & don'ts.
Upcoming batch: DATE • TIME • LIVE ONLINE • DETAILS — update these details before publishing.