Reversing the curve of your spine without resorting to surgery is possible, according to yoga teacher Elise Miller. Due to her own experience with scoliosis, Miller began researching ways to "de-rotate" her spine. Through her association with B.K.S. Iyengar, one of the world's most renowned yoga masters, Miller discovered the secret to reversing the curve in her spine. Using yoga poses designed to lengthen the spine and build strength in muscles previously weakened by the scoliosis, she has attenuated the severity of her spinal curve. Practice these yoga poses to begin reversing the curve of your spine.
Half-Handstand
Inversions -- upside down yoga poses -- take the pressure off your back and build strength in your shoulders and arms. According to Miller, inversions "...lengthen the spine against gravitational force, a movement that is particularly important for those with scoliosis." With your back to a wall come down onto all fours and press your heels into the wall with your feet hip width apart. Raise your hips towards the ceiling while straightening your arms and legs. Lift your right leg and place the right foot against the wall. Repeat with your left foot, ensuring that your feet are still hip width apart. Your legs should be parallel to the floor and your torso and arms perpendicular to the floor. Stay in half-handstand for 30 seconds, working up to a minute over time.
Forward Bend Variation
All forward bending poses have the effect of lengthening your spine and work towards reversing the curve. Since your natural alignment is off kilter due to the curve in your spine, pay attention to every other part of your body as you set up for a yoga pose. For this standing forward bend, bring your toes to the very edge of your yoga mat. If you do not have a mat, place a ruler on the floor and butt your toes up against the ruler. Spread your feet as wide as your hip bones. Bend your knees and fold forward until your upper torso is lying against your upper thighs. Either let your arms dangle like a rag doll, or grasp your left elbow with your right hand and your right elbow with your left hand. Breathe slowly and evenly for 30 seconds to a minute.
Seated Twist
Come to a seated position on the floor. Start bending your legs as if you were going to sit cross-legged, but instead of crossing one ankle over the other, bring your left foot in close to your groin and bring your right heel to rest in front of the crook of your left ankle. Draw your torso up out of your waist. Slide your shoulder blades down your back and sit as tall as you are able. On an exhale, start twisting from your waist to the right. Place your right hand on the ground behind your right buttock and place your left hand on your right knee. Take five breaths and then repeat on the other side. Once you are comfortable with his simple twist, spend more time on the side where the curve in the spine needs reversing.
Considerations
As a child, Iyengar was often sickly. Plagued with physical problems he developed a system of yoga that relies on props to assist practitioners in enjoying the benefits of yoga no matter their physical condition. If you suffer from a curve in your spine, seek out an Iyengar studio where the certified instructors are qualified to help you begin to reverse your affliction. Alternately, a trained yoga therapist will work one on one with you on lengthening your spine in order to reverse the curve and creating space in your ribs that have been compressed.
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