Yoga can help people with scoliosis manage pain, develop flexibility and strength in the back, and relieve accumulated tension. According to National Scoliosis Foundation, yoga is recommended as both a preventative measure and as management for scoliosis. Students can start practicing yoga at any age. Those with scoliosis should seek out the instruction of a knowledgeable yoga teacher who teaches a style that focuses on proper alignment, such as Iyengar yoga. Students may find that props such as yoga blocks, straps and blankets help to create a sense of proper structural alignment in the poses.
Lengthening the Spine
The yoga pose sequence recommended in Yoga Journal for scoliosis focuses on lengthening the spine. Bringing more length to the spine may help over time to straighten the lateral curves in the spine that are a common characteristic of scoliosis. Practicing triangle, downward-facing dog, shoulder stand and child's pose are a good introduction to yoga poses that lengthen and strengthen the spine and back muscles, particularly the erector spinae muscles that run along both sides of the spine.
Triangle Pose
Start in a standing position at the top of the mat. Step back with the right foot three to four feet and turn the right toes out to the right at a 45 -degree angle. Make sure the left toes are facing forward and not turning in or out. Turn the torso to the right and straighten the arms out to the sides at shoulder height. The left arm will be in front of the body and the right arm behind you. Shift the torso and left arm forward slightly. Drop the left hand to the left shin and extend the right arm up to the sky. Turn the torso and neck upwards.
Downward-Facing Dog
Transition to downward-facing dog on all fours. Spread the fingers wide and press the palms into the mat. Tuck your toes under and press the hips up and back. Straighten the legs, but do not lock the knees. As you press the palms firmly into the mat, straighten the spine even more. Relax the muscles of the face, jaw and neck. To come out of the pose, drop your knees to the floor and sit back on your heels or move into child's pose.
Shoulderstand
In this modified version of shoulder stand, you will need a blanket and a chair. Fold the blanket into a large square and position it on the floor to one side of the chair. Lying down on the floor with your shoulders on the blanket, kick your legs up into the air. Use your hands to support the lower back. Drop the legs behind you on to the chair to support the pose. Shoulder stand releases accumulated tension in the neck, shoulders and cervical spine. To practice the unmodified version of this pose, allow the feet to drop behind your head to the floor instead of resting on a chair.
Child's Pose
Finish off the sequence in child's pose to relax and gently stretch the muscles of the back. To practice child's pose, sit back on your heels with the knees slightly apart and the tops of the feet flat on the floor. Lower the torso to the ground, allowing your forehead to rest on the floor. Stretch your arms out in front of you. To modify this pose, place a small rolled towel either under your ankles or behind your knees.
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