Scoliosis is a condition related to the spine where the spine is curved rather than straight. In such cases, the spinal curvature is more than 10 degrees to the right or left, front or back. The spine is made up of multiple vertebrae which support and protect the spinal cord. So, when such curvature occurs, it restricts certain movements and capabilities. It can be very painful. It is more common in children, adolescents and women.

The spine bears most of our burden, carrying the weight on our body. It even bears the brunt of bad posture, long hours of standing or sitting, and constant stress. For a person with Scoliosis, stress can aggravate the pain further.

How does Yoga help you manage Scoliosis

Surgery is a popular option for many people suffering from the condition. However, before taking this step, it is good to know of alternative therapies that can help manage as well as cure the condition. Yoga is one such option which is extremely effective in the long run. It not only works on a physical level, but also mental and emotional, wherein, it helps one manage pain and stress from the pain. It helps strengthen surrounding muscles and leg muscles, which then shares the load with the spine. Many yoga asanas are aimed at correcting the shape of the spine. They improve flexibility and core stability. Yes, it can be painful or challenging initially, but with practice and under the guidance of a teacher, the right progress can be made which will help immensely.

Stretches and strengthens

Yoga postures like twists and bends, stretch and strengthen the sides of the body, which other parts get contracted. These various movements, and a sustained hold of the postures, improves the mobility and flexibility of the spine. Yoga practice also strengthens the core.

Releases pain and stiffness

Regular practice releases tension, tightness and pain from the muscles and specific regions of the back. Yoga asanas also work on connective tissue (ligaments, fascia, etc.), which helps in proper alignment and the release of pain. It also stretches tight spinal curvature areas.

Pain management

‍Yoga helps build mental strength to handle pain. It also releases stress caused by chronic pain. Mindfulness that is achieved with yoga practice makes one more aware of the body, pain points, feelings and sensations.

Improves spinal position

‍A study of 25 patients with scoliosis found that those who performed the Side Plank pose saw improvement in the primary scoliotic curve of the spine. Regular practice and holding of postures, overtime, shows significant improvement. There is also a strengthening effect on the weaker areas that are affected by the spine’s position.

‍

Things to keep in mind when practicing yoga with Scoliosis

Conscious breathing

Ensure you focus on your breath. It will help with oxygen flow to areas that are compressed and compromised on a regular basis. As you stretch, certain openness is created, so taking deep breaths will release any discomfort and improve oxygen flow.

Alignment can be different

Due to the curvature of your spine, your alignment can look slightly different on the right and left side. Some tissues might be shorter, and some in a lengthened position. Do not worry about this, but rather tell yourself to accept that some postures will look different.

Rest if needed

‍There will be limitations in flexibility and range of motion, so practice as long as you are comfortable. If you feel certain postures are uncomfortable or too challenging, skip them. Do not force yourself to practice a posture.

Inform your teacher

This is extremely critical to do before you begin your class. Inform your teacher of your condition so they are aware of your limitations, which postures will suit you and which ones won’t.

Practice warm-up pose

Always ensure you have warmed up before practicing postures. It will help loosen your spine, prevent injury and improve your ability to perform postures.

Use props if needed

‍For more comfort, you can use bolsters, blankets and cushions. It will help with correcting breathing and supporting the spine. It will also help correct the curve.

Focus on strength and balance

Yoga will not cure the condition completely. But it will strengthen your tissues and muscles, which support the spine, and it will improve your balance.

Yoga postures for Scoliosis

Now let’s look at some of the most beneficial yoga asanas for Scoliosis. These postures, when held for 30-90 seconds have a deep effect on specific body parts, muscles and tissues. Given the condition, it is important to practice with a teacher in a safe and guided manner to avoid injuries.

Triangle pose

This posture strengthens the legs, arms and back. It is effective in stretching and contracting the waist. It also improves balance and postures, and helps in relieving pain.

How to do Triangle pose:

Exhale and take the Right leg in between the palms, turn the left toes out to 90 degrees
Keeping the right palm on the ground or coming on the fingertips - slightly behind the right heel
Inhale, extend the left arm up towards the sky, rotating the hip, abdomen and chest to the left side;
Straighten the front knee, pushing the hips back, maintaining a lateral stretch on the left side of the body.
Find your balance looking down, and then look up towards the left fingertips.
Exhale, look Down and bring the left hand down on the floor. Inhale, take the right leg back, coming into downward-facing dog.

‍

Warrior series

Warrior one and two both are effective in strengthening the back, arms and legs. They improve balance and stamina. They also strengthen the back which is helpful in managing Scoliosis.

How to do the Warrior poses:

The starting position of all these asanas is the same. Stand about 3 feet apart with your right foot facing forward while your left leg is straight behind you with your foot flat on the floor. The foot will be pointing outwards.
Come into a lunging position with your torso facing forward for warrior one.
Now raise your hands up and gaze forward. Make sure your front leg knee is in line with your foot and thigh is parallel to the floor.
For warrior 2, turn your torso to the side such that you are facing sideways. But turn your neck and look in the direction of the front foot. Bring your hands to shoulder level such that the hands are parallel to the mat.
For both poses you will have to engage the core, thigh muscles, abdominal muscles and take deep breaths. Keep the back straight, focus your attention on any stretch you are feeling in different parts of the body.

‍

Cat-cow pose

‍Often practiced as a warm-up posture too, this movement improves flexibility of the spine. It releases tightness, stress and tension from the back, improves blood circulation and relaxes the mind. It also massages the back muscles and spinal nerves, and helps relieve pain.

How to do cat-cow pose:

Come onto all fours with the palms directly under the shoulders and knees underneath your hips. Ensure your weight is equally distributed on all fours.
Inhale and fill your abdomen with air as you let your belly drop towards the mat. There will be an arch in your back as you do this. Look up towards the ceiling and lengthen your neck and throat.
As you exhale, pull the naval towards the spine, curve your back and tuck your chin into your chest as you lift up.
Continue this movement for a few breaths. Let your breath guide you through the movements.
After a few rounds, release and come into child’s pose.

‍

Child’s pose

A relaxing posture, the child’s pose calms the nervous system and releases tension from the back. It balances the nervous system, relaxes the mind, body (and particularly the back).

How to do child’s pose:

Kneel down on your mat with your knees about hip width apart.
Now slowly bend forward bringing your forehead on the mat. Your arms should be stretched out in front of the body.
You can also place a cushion below your forehead.
Stay here for a few slow deep breaths and then gently come back up.

‍

Seated forward bend

This yoga posture activates the parasympathetic nervous system, and the rest and digest response. It relieves stress and strain from the lower back, reduces anxiety and fatigue, and calms the mind.

How to do seated forward bend:

Sit up with the legs stretched out straight in front of you (Dandasana). Keep the spine straight and toes pointing upwards.
Inhale, raise both arms above your head and stretch up. As you exhale, bend forward from the hip, chin moving toward the toes. Keep the spine erect. Focus on moving forwards towards the toes, rather than down towards the knees.
Place your hands on your legs, wherever they reach. Do not try to force yourself closer to the thighs if it is difficult. If you can, grab hold of your toes and pull on them to help you inch forward a little. You can also grab your calves if that’s where you’re comfortable.
Breathe in, keep your head straight and lengthen the spine. As you exhale, gently try to take your naval closer to the knees. Engage your core and try to use your breath to go deeper into the posture.

‍

Downward facing dog

‍An inversion, this yoga posture lengthens and strengthens the back. It is effective in strengthening the muscles of the arms, shoulders, legs and feet. With this posture, one can learn to disturb weight better to the legs, taking the pressure off the spine.

How to do the downward facing dog:

Come onto your fours. Form a table such that your back forms the table top and your hands and feet from the legs of the table.
As you breath out, lift the hips up, straightening the knees and elbows. Your body will form an inverted V-shape.
Hands are shoulder width apart, feet are hip width apart and parallel to each other. Keep the toes pointed straight ahead.
Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
Hold the downward dog pose and take long deep breaths. Look towards the navel.
Exhale, bend the knees, return to table pose and relax.

‍

Locust pose

‍A gentle backbend, the locust pose improves flexibility and strength of the entire back. It relieves stress, fatigue and lower back pain. This posture strengthens the erector spinae muscles and hamstring muscles.

How to do locust pose:

Lie down on the stomach. Keep the forehead on the ground and arms stretched back, beside the thighs
Breathing in, lift up both legs, hands, chest and head off the ground. Keep the legs straight and do not twist the hip.
Hold and keep breathing. Make sure you look straight, keeping the neck long.
Hold the asana with your core muscles, and keep the thighs engaged.

‍

Corpse pose

This relaxing posture is rejuvenating. It relaxes the mind and body, releases tension from the back and calms the mind completely. It is wonderful to practice at the end of a yoga class or during Yoga Nidra.

How to do corpse pose:

Lie on your back with your legs straight and arms relaxed by your sides. Let your feet fall slightly outwards and away from each other. Keep your palms facing up. Close down your eyes. Breathe naturally and relax.
Allow your body to feel heavy on the ground.
Begin to release each part of your body, organ and cell, consciously working from the soles of your feet to the crown of your head.
Relax your face and soften your jaw.
Take slow breaths and relax here. Become aware of any sensations, aches or feelings in any part of your body.
Stay here for a few minutes or longer if you are doing a meditation or relaxation. To come out of the posture, gently bring your awareness back to your body. Wriggle your fingers and toes. Gently turn to your right side and take the support of your hands to sit up.

‍

Breathing practices for Scoliosis

The best pranayama for someone with Scoliosis is alternate nostril breathing. This practice not only releases stress and anxiety, but balances the nervous systems, the energy channels (nadis), and induces the flow of prana (life force). Other practices that can be done are oceans breathing and humming bee breath, which are also very relaxing and calming for the mind and body. Breathing practices strengthen the lungs, expand the chest muscles and improve the flow of blood and oxygen throughout the body.

Meditation and Relaxation

Practicing breath meditation, chakra meditation and body-scan meditation will help cleanse the mind and body, energize the body by activating the chakras and improving the flow of prana. Body-scan meditation will improve awareness throughout the body, helping one realize unusual feelings or sensations.

Practice Yoga Nidra, guided relaxation, to completely relax the mind and body, and release stress and tension from chronic pain, as well as improve your sleep quality.

While yoga cannot cure Scoliosis, it is an effective alternative practice to reduce symptoms, manage pain and prognosis. It is critical to consult your doctor before beginning the practice and to keep your teacher informed.

Remember to always listen to your body, be patient with yourself and your practice. It will take time to see results, but they will definitely be worth the effort.