Scoliosis is a spinal deformity in which the spine forms an S curve and rotates toward the concave side of the S. This also twists the rib cage, making the sides of the back uneven. The effect can be cosmetically unappealing as well as painful. With great emphasis on postural alignment, it is no surprise that the practice of yoga can be very helpful to people with scoliosis. Through yoga, you can become aware of imbalances in the body, improve mobility and flexibility, and relieve chronic pressure and pain.
Poses to Lengthen the Spine
The Cat/Cow position requires you to kneel with the shoulders above the hands and the hips above the knees. Lift your tailbone making your back concave and then exhale, rounding the back. Repeat this several times to stretch the spine. To move to Vajrasana or Child's Pose, stretch the hands out in front, inhale deeply into the back and when you exhale, move your buttocks halfway toward your heels. When you inhale, be sure to stretch the arms and pelvis away from each other. This will stretch the muscles between the ribs and spine and make the back more even.
Standing Poses
In Trikonasana or Triangle Pose, your torso is stretched to either side. Elise Miller, M.A. in therapeutic recreation from the University of North Carolina and a senior certified Iyengar Yoga teacher says in this pose you should work toward lengthening the spine and opening up the compressed ribs on the underside of the body while decreasing the protrusion of the ribs on the opposite side. Start in Virabhadrasana I or Warrior Pose, keeping the torso upright and balanced. As you inhale, bring your arms over your head to parallel your shoulders. Exhale and bend the right leg, creating a 90-degree angle. Lift the spine while pressing the heel of the back foot to the floor. This penetrates the deep psoas muscle.
Inversions
Constant pressure on the spine from gravity can be especially painful to people with scoliosis so inversions are a great way to alleviate that pain. It also increases circulation to vertebrae. Ardha Adho Mukha Vrksasana or Half Handstand is great for beginners. Place your head on the floor and straighten your back. Instead of putting the legs up in the air keep your toes on the ground, creating a triangle shape. Once you master this you can begin to work your way toward a full handstand.
"By learning to lift up in Handstand, [patients] learn to lengthen the spine against gravitational force, a movement that is particularly important for those with scoliosis," says Miller. It helps build confidence and strength until you are able to work your way to the Salamba Sarvangasana or Shoulderstand. Use a wall, chair and/or instructor to help you get into the shoulderstand and hold the pose for 5 to 10 minutes.
Backbending Poses
Because scoliosis patients can be prone to back spasms, approach backbends without force. Rest your shoulder blades on a rolled-up blanket or bolster and bring your chin into your chest to lengthen the neck. Extend your arms over your head and rest them on the floor. Breathe evenly, expanding your rib cage. This exercise can also be done over the side of your bed. The Salabhasana or Locust Pose strengthens the erector spinae muscles, ensuring adequate support of the spinal column. Lie face-down on the floor and lift the chin and upper chest up, keeping your buttocks and thighs firmly on the ground. Exhale as you release, and repeat. More advanced backbends include Dhanurasana or Bow Pose, Ustrasana or Camel Pose, and Urdhva Dhanurasana or Upward Facing Bow Pose.
Twists
Twists are important in order to de-rotate the spine, but should be done with extreme caution. Sitting on a chair with your right side facing the back of the chair, gently rotate from your navel, stretching your ribs away from your pelvis. Push the back of the chair with your right hand while pulling with your left hand for more of a rotation. Hold the pose and breathe, twisting further each time you exhale. Have your yoga instructor assist you in this pose if necessary.
Forward Bends
According to Miller, forward bends help scoliosis patients release deep tension in the back and shoulders. You should hold the pose as long as you can to get the deepest release possible. The Janu Sirsasana or Head to Knee Pose is a forward bend in which you sit with your legs in a figure-four position: Bend your right knee, bringing your right heel into your groin and let your knee fall to the side. Before bending forward at the hips, lift your spine and draw your shoulder blades down and into the back. This helps round the shoulders and force you not to hunch your back as many scoliosis patients do.
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