Scoliosis – how many times have you heard about this medical condition affecting the human spine? A deformed spine – top put it more precisely – a curved spine – that is what scoliosis is. The degree of deviation could be as less as 10 degrees, left or right, or even higher. Women are more prone to this painful spinal deformity than men, with 0.5% of people across the world being victimized. There are numerous exercises that one can practice to overcome the obstacles experienced due to this condition, but yoga is the most effective as it helps you in various ways:
- It strengthens your spine and back
- It strengthens you leg muscles
- Shapes your spines
- It helps you brace for change
- It helps you combat stress and depression
Here are some simple and effective yoga asanas that will help in soothing scoliosis and shaping your spine.
Yoga Poses For Scoliosis
- Tadasana – Mountain Pose
Give your self esteem and confidence levels a boost with this tall-some standing pose. Along with elongating and strengthening your spine, it also renders a better level of self-balance, that in turn plays a major role in the spine strengthening process.
- Vrikshasana – Tree Pose
Yet another standing asana, it concentrates on correcting your posture. It strengthens your core, improves the overall balance, and rectifies the spinal deviation. Plus, it is an awesome way to keep your stress at bay.
- Veerbhadrasana II – Warrior Pose II
Lengthen and strengthen your spine and attitude with this simple yoga pose for scoliosis. Along with improving the posture by strengthening the lower back muscles, it also gives your body a new dose of balance. A good stamina enhancer, it helps you unwind as well.
- Trikonasana – Triangle Pose
A mild inversion pose, this standing pose is a great stress buster. With regular practice, you will be able to bring in a new level of equilibrium between your physical and mental functioning. Physically, it is a good stretch for your spine. It eases the back pain plus helps in toning your hands and strengthening your core and legs.
- Adho Mukha Svanasana – Downward Facing Dog Pose
One of my personal favorites, the Downward Dog has multiple benefits. A perfect calming and relaxation pose, it is an awesome spine relaxant. An entire body toning and strengthening exercise, it helps in easing the stress experienced in the lower back due to the spinal deformity. The improved flow of blood ensures that your mood also elevates, thus helping your combat scoliosis in a better way.
- Marjariasana – Cat Pose
Give your spine an extra dose of flexibility with this pose. Your blood circulation improves; your mind calms down, and your stress loses its claws.
- Balasana – Child Pose
Scoliosis is a stressful condition and hence you need to relax yourself. Balasana is a powerful mind as well as back relaxing pose that also strengthens your legs, hands, and back.
- Paschimottanasana – Seated Forward Bend Pose
Stretching the lower back is essential to alleviate the stress experienced by the spine due to scoliosis. This is an ideal pose for that. Plus, it helps in overcoming the stress and anxiety your mind experiences under given circumstances.
- Setu Bandhasana – Bridge Pose
- Shalabasana – Locust Pose
Strengthen your back and leg muscles with this locust pose. It gives the spine an enhanced level of stretching as well as flexibility. Plus, it eases the pain experienced in the lower back, while relieving the physical stress also.
- Viparita Karani – Legs Up The Wall Pose
While many vouch for the benefits of Sarvangasana or Shoulder Stand, my vote goes for Viparita Karani where you can balance yourself with the support of wall and floor. It makes the spine supple and flexible, while helping you combat the stress.
- Savasana – Corpse Pose
Wind up your yoga practice with Savasana. Let your breath take the whole control. Leave aside all the thoughts and meditate, thus rejuvenating yourself.
Along with the asanas, you can also practice alternate nostril breathing and meditation to keep up your energy levels and bring down the stress. Yoga offers a wide array of benefits for scoliosis, but only when done properly. So, make sure you are practicing the poses under professional guidance to avoid complications.