I am looking for some safe Yoga Exercises (which can be done at home without expert supervision) to cure my wife suffering from cervical spondilysis for past 5 years. She is 66 years' old. Whenever she carries some load, she suffers from neck or back pain. Rarely she had vertigo too, but after some work. Painful attacks seem to have increased and little knitting, stitching etc also becomes painful in short time.
I wonder whether you can suggest some safe exercises.
With Kind Regards
Arun P Talpade

MY NAME IS PINKi AND I AM 18 YEAR OLD. MY HEIGHT IS 5'.8". AND WEIGHT IS 53.

MY PROBLEM IS THAT DURING MY PERIODS, 2ND DAY ONWARDS MY LOWER PART OF STOMACH GET PAINNING SIVIARY. IT IS HAPPENING FOR REST 2-3 DAYS.
SO, PLEASE ADVICE ME WHY IT IS HAPPEN.
IS IT SOMETHING NEW TO DO?
AND WHAT IS THE ADVICE FOR PENFULL END.

PLEASE SEND ME SOME YOGA METHODS, WHICH IS I AM GONE THROUGH….AND HAVING LESS PAINS…DURING MY PERIODS….

WAITTING FOR YOUR VALUEABLE ADVICE.

PLEASE FIND THE ATTACHED DOCUMENT WITH THE LETTER.

PINKI.

Try these 5 move yoga routine to relax your body and mind before sleep. The best part is, each pose can be done in bed.

Forget counting sheep. Ease ypur way into dreamland with these 5 move yoga routine from Edward Vilga.

Minutes: 0:00-2:00
Upside Down Relaxation
>Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
>Lie back and extend your legs up the wall.
>If it’s not enough, scoot closer.
>Let your arms rest by your sides, palms facing up, and breathe gently, feeling the strech in the backs of your legs.

Minutes: 2:00-3:00
Winding Down Twist
>Sit cross-lrggrd on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
>Gently twist your torso to the left.
>Allow your gaze to follow, looking ovre your left shoulder. Breathe deeply, then return to center and repeat on opposite.

Minutes: 3:00-5:00
Nighttime Goddess Stretch
>Lie on your back with knees bent.
>Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
>Rest your arms on the bed.
>If you feel any strain, elevate ypur legs by placing a pillow underneath each knee.

Minutes: 5:00-7:00
Child’s Pose
>Sit Up comfortably on your heels.
>Roll your torso forward, bringing your forehead to rest on the bed in front of you.
>Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
>Hold the pose and breathe.

Minutes: 7:00-8:00
Rock A Bye Roll
>lying on your back, hug knees into chest.
>Cross your ankles and wrap both arms around your shins with clasped hands.
>Inhale and rock your body up to sit, exhale as you roll back.
>Continue for 1 mimute, then roll back, extend arms and legs, and drift off to sleep.