25/09/2022
Yoga for scoliosis
General remarks:
- Practicing slowly will give you more time to be aware of your alignment and to elongate the spine.
- Yin and restorative classes will facilitate lengthening of deep tissues and help to release tensions.
- Use conscious (aka Deergha swasam or three-part breath) diaphragmatic breathing to bring the breath into the compressed areas, where it is compromised.
- Practice regularly, if not daily, to make an imprint on the body to find more symmetry from an asymmetrical body.
- Dedicate a couple of hours per week to concentrate on your spine and do a sequence specifically targeting to reduce symptoms of mild scoliosis.
Specific useful poses:
- Asymmetrical asanas can help a lot. The tissues on the concave side of the curve are shorter and tighter. That`s why one side will feel more intense when stretched and/or the strengthening work there will feel more challenging. You can stay on that side five breaths longer and you can repeat it one more time for additional strengthening or mobilizing.
- Strengthen the muscles that stabilize the spine such as Multifidus and Erector Spinae to hold this new, more neutral alignment. Poses like tadasana, chair, locust, bridge, bird dog, downward-facing dog, plank, and side plank are very efficient for that purpose.
- Lengthen the muscles between the ribs by practicing side bends and side glides.
