Scoliosis is characterized by a sideways curving of the spine that can have a gentle or severe slope. According to MayoClinic.com, scoliosis can develop at any age but commonly develops during the rapid growth of puberty. Symptoms of scoliosis include back pain and weak muscles on one side of the spine. Yoga teachers might notice that a student with scoliosis has one shoulder or hip that is higher than the other or an uneven rib cage. Yoga can help students with scoliosis develop muscular sensitivity and stretch the back muscles. Deep yogic breathing can help students with severe scoliosis to breathe evenly into both lungs.
Preparatory Poses
Ease your way into a yoga sequence for scoliosis by practicing two preparatory poses, Child's Pose and Cat Cow Pose. To perform Child's Pose, sit on your heels on a yoga mat and lower the upper body toward the floor, stretching your arms in front of you. Let the forehead lightly touch the floor. Notice the gentle curve of the spine and send deep, full breaths into the back of the ribcage. Move on to all fours for Cat Cow Pose. Make sure the spine is lengthened and straight. On an inhale, drop the belly toward the floor as you curl the tailbone, shoulders and head toward the sky. On the exhale, pull the navel in toward the spine and curl the head and tailbone inward. With scoliosis, it's important to practice lengthening the spine.
Twists
Seated and standing twists massage the muscles of the back and release accumulated tension. Twists help increase your range of motion on both sides of the spine. To practice a gentle seated twist, start in a cross-legged position on your mat. Inhale and lengthen through the spine. On the exhale, twist the upper body toward the right. On each inhale, lengthen the spine and on each exhale move slightly deeper into the twist. Release the upper body back to the center and repeat on the opposite side.
Forward Bends
Forward bends allow the gentle pull of gravity to lengthen the spine. Stand with your feet parallel and toes pointing forward. Distribute the weight evenly on all four corners of your feet and spread the toes wide. Pitch the upper body forward as you hinge at the waist. Let the upper body descend slowly, concentrating on moving one vertebrae at a time. To modify the pose for tight back muscles, hold on to the seat of a chair, stacked textbooks or yoga blocks.
Back Bends
Back bends help strengthen and stretch the muscles of the back. Strong back muscles are the key to good posture and managing the muscular tension common with scoliosis. Students with scoliosis should not attempt advanced back bends without the guidance of a knowledgeable teacher. Cobra Pose is a gentle back bend that stretches the spine along its natural curve. Lie on your stomach on a yoga mat. Place the palms next to either side of your chest. Press the palms into the ground as you curl your head, neck and upper back off the ground. The tops of the feet should be planted firmly into the ground as you press the pubic mound into the mat.
Considerations
Yoga styles are widely varied, and not all yoga classes or poses are appropriate for students with scoliosis. Consult your physician and a qualified yoga teacher to ascertain which group yoga classes are most appropriate for your specific condition.
Member Comments