Scoliosis is an S-shaped curvature and inward twist of the spine. Most cases are functional, which means that the spine needs more muscular and postural support. Other cases are structural, which is lack of symmetry between the two sides of the spinal column. Yoga therapy is helpful for both situations and all types of scoliosis. Yoga reduces the effects of scoliosis by conditioning your legs, training the breath, correcting alignment and strengthening the muscles that support your back.
Condition the Legs
Elise Miller, senior certified Iyengar yoga teacher, identifies the legs as the foundation of the spine. By stretching and strengthening the legs, your weight gains greater support and puts less strain on the spine. When you stand, distribute your weight equally through both legs and across both feet. Practice poses such as warrior I and warrior II, which strengthen the back muscles and stretch the front side of the torso. Press down into the floor through the feet so that the upper body lifts from the hips and creates space in the spine. In warrior I, engage the arms and reach the fingertips for the ceiling for greater extension. In warrior II, gaze over the front hand so that the spine gently twists at the neck as the torso opens.
Train the Breath
Scoliosis restricts certain parts of the lungs because the muscles between the ribs shorten and weaken. The physical practice of yoga is focused on increasing breath capacity. Practice long and full inhales that expand the lungs and the torso in all directions. When you exhale, draw the navel toward the spine to completely deplete the lungs. Over time, optimal breathing will stretch the muscles of the ribs and contribute to the extension and the alignment of the spine. As you continue to deepen your inhales and lengthen your exhales, the ribs expand and increase the capacity of your lungs.
Correct Alignment
Yoga poses revolve around proper alignment of the spinal column. Regular yoga practice with a certified instructor will change the curvature of the spine. Miller suggests standing in mountain pose as your instructor observes if yours shoulders or hips are horizontally uneven. Check to see if your weight is equally distributed across your feet and draw your skull back as you lift the chest. This standing exercise as well as all yoga poses might be uncomfortable at first as your body becomes accustomed to the correct alignment of the spine in each circumstance. Supervised yoga therapy is necessary to achieve proper posture.
Strengthen Muscles
Strong core and back muscles help to reduce the effects of scoliosis. Functional scoliosis is often a result of weak support muscles and structural scoliosis can become more debilitating without strength training. Practice poses such as locust and warrior III. To perform locust, lie on your belly and on an inhale lift the upper torso and the legs off of the ground, extending the arms either alongside your body and out in front of you. To perform warrior III, ground down through one leg and keep the hips square as you extend the torso and the other leg parallel to the ground.
