Scoliosis comes from the Greek word skol, which means turn or twist and it’s a type of condition that gives to the spine an S or C shape. The cause can be genetic or environmental and when not taken care of provokes muscles soreness, stiffness and in severe cases can interfere with breathing. Yoga has a variety of exercises that can help to improve scoliosis and body posture while at the same time will strengthen the core muscles. Below you will find 5 yoga exercises that will help you treat the scoliosis pain.
Universal Spinal Twist
This is the position where you lie on the floor while twisting right / left leg and core to the opposite sides. Arms are extended to the side of the body with the palms facing down at shoulder level. This position mainly helps to release the tightness especially in the lower back, while tones up the abdominal organs and pelvic. I would definitely recommend this asana to be performed after prolonged hours of sitting.
Cat stretch pose
This is also a very common Pilates exercise. Starting from cat position with the legs bent, shoulder width apart and arms in line with the shoulders. Raise the head up and depress the spine while expanding the abdomen and the back becomes concave. Then, lower the head and stretch the spine upward. This asana is great for the neck, spine and shoulders, as it stretches all the muscles. It can also help to tone up the reproductive system and gives relief to menstrual cramps.
Palm Tree Pose
Keep the body steady in a standing position with the feet together. Raise the arms over the head and stretch your body as much as possible – keep the feet up and stay on the toes. The spine is completely stretched and this position helps in loosening the spinal nerves. It also helps to increase the height, as it stretches the ligaments and muscles at the back and front of the body. It could be useful during the first six months of pregnancy as it stretches the abdominal muscles.
This is one of the main positions in Hatha Yoga as it belongs to the sun salutation asana series. Legs and arms are straightened on the floor with the buttocks facing up to the seal. You need to push the head and shoulders towards your knees, without straining. This position has a variety of benefits as it strengthens the muscles and nerves at the back. It increases the circulation on the upper back as well as the height by supporting the growing bones to grow longer.
Half Spinal Twist
It is considered one of the best exercises that stretch the back and abdomen muscles while contracting the opposite side. This position is a bit more complicated – starting from sitting position you need to bend the right leg over the left and keep the foot facing forward. Using the left arm you need to push the right leg towards the opposite direction and lengthen the core as much as possible. This asana relieves muscular spams and lumbago, tones up the nerves of the spine and massages the abdominal organs. It also helps the vertebrae to not develop inflammatory problems and calcium deposits.
Give a try to these five asanas and enjoy the benefits they can offer to your whole body and specifically to your spine. They will help in relieving the scoliosis pain while your core will become stronger and you will manage to improve your body posture.
Saraswati, S. S. (2009). Asana, Pranayama, Mudra, Bandha, Yoga Publications Trust, Munger, Bihar, India. ISBN: 978-81-86336-14-4.
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