Yoga is a practice which includes certain postures, stretching of muscles and also relaxation techniques. It not only helps the muscles to get toned up but also improves the posture of the body and fixes up stiff body parts. Particularly for a condition like Scoliosis, Yoga is proven to be extremely beneficial. Scoliosis is a spinal disorder where the spine is bent sideways. This usually happens during the spinal growth after puberty and factors like muscular dystrophy and cerebral palsy are responsible for Scoliosis. Yoga for Scoliosis is the most recommended treatment by doctors and therapists.
Is Yoga Good For Scoliosis?
Scoliosis occurs in children between the ages of 10-15 and has a deviation of curvature in the spine. Fixation of scoliosis which is the bending of the spinal cord can be fixed by regular practice of yoga. Yoga has certain special postures and stretching exercises which mainly focus on the spinal cord itself. These asanas help in realigning the spine and alleviate the patient from pain and spinal stiffness. Yoga also helps the person gain the mental strength to cope with the condition and instil confidence. Apart from the medication prescribed by the doctor, a physiologist or a yoga instructor can turn out to be a great help for this purpose.
How Yoga Can Help Correct Scoliosis or Spinal Curvature?
Performing the correct postures and exercises will help the loosened muscles to tighten up and the weak ones to become strong enough to hold the spinal cord in its correct place all over again. This in turn will enable the body to help up the spinal cord by using the bone itself and not the muscles. Regular practice will make the person so used to it that he or she will not find it difficult again. Through yoga, the person will not entirely get rid of the curve but will definitely learn to live with that imbalance. The pain will get decreased and the body will get comfortable with that posture.
There are certain parts of the body on which one may concentrate to get rid of this problem they are:
1. Breath:
One must keep breathing properly while performing yoga. The breath has to be sent into the collapsed ribcage which will automatically increase the capacity of the intake and help in the supply of breath in and around the spine and chest. This process will automatically help the person to feel fresh and will also keep them away from unwanted cramps.
2. Legs:
The person must try to walk straight and put pressure on the legs and feet instead of the spine. This will help the spine to be free and light and will also strengthen the legs. This practice will reduce half of the work and will release the extra burden from the spine.
3. Shoulder Bone:
The shoulder bones have to be kept parallel to each other and in a line with the ear lobes. The shoulders have to basically be bent a little forward. This will help the spine to not bend in a weird manner and will also keep it free from any stress. The posture of the person will also improve and the pain might also subside.
4. Spine:
The major element, the spine has to be corrected. The spine has to be replaced in the correct position. The curve has to be reduced and in turn to do this one must try to straighten it by performing exercises and adopting accurate postures in everyday life.
5. Abdomen:
The muscles present in the abdomen have to be firm and should not be too weak. If it becomes opposite from what it is expected to be then it might result in a strain on the spinal cord. The muscles present near the cord and also the cord itself will have to uselessly work more than required. This pressure can in turn cause damage to the cord.
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All the above explanations totally explain that the body parts have to be correctly positioned and used. Exertion of certain body parts will automatically cause harm to them. The cord is an essential part of the body and it is our responsibility to take care of it. Severe damage to it will harm our entire body. The pain generally caused in the spinal cord is bad and obstructs day-to-day normal function.
7 Best Yoga Poses For Scoliosis:
Regular practice of yoga asanas and correction of the postures can turn out to be a great help for scoliosis. Check out the best yoga poses for Scoliosis.
1. Vasisthasana:
Vasisthasana is also known as Side Plank Pose. Practising this yoga pose for 2 minutes daily can improve scoliosis.
How To Do:
- Begin with the plank pose.
- Slowly roll to the side by pressing the right palm to the floor so that your entire body weight is on the right arm and foot. Place the left foot on the right leg and the left hand on the hip.
- The right arm should be slightly forward of the shoulder.
- While inhaling, raise the right arm perpendicular to the floor, with fingertips facing the ceiling.
- Now, turn your head towards the raised arm and look at the fingertips for a few breaths.
- While exhaling, lower the right arm and place the hand on the hip.
- Slowly return to plank pose.
- Repeat this procedure on the other side.
How Does This Pose Help To Correct Scoliosis?
- Vasisthasana or side plank pose improves pain in Scoliosis patients and strengthens the muscles around the spine.
2. Balasana or Child’s Pose:
This asana is called a child’s pose because it resembles the position of a child in the womb of a mother. This is an easy yoga asana for Scoliosis.
How To Do:
- Kneel on the ground with your buttocks placed on the soles
- Bend forward slowly and touch the ground with your forehead
- Slowly stretch your arms backwards with palms facing upwards
- Remain in the position for 30 seconds
- Slowly get back to the original position
How Does This Pose Help To Correct Scoliosis?
- This posture helps in correcting the curvature of your spine and realigning it.
- It can stretch the back muscles and lengthen the spine.
3. Trikonasana:
Trikonasana is also called Triangle Pose. This standing posture helps in stretching the muscles around the ribs and torso region.
How To Do:
- Stand on the ground with your feet wide apart
- Stretch your arms and bend sideward
- One arm should touch the ground and the other arm in the air
- Your neck position must align with the hands
- Repeat the asana on the other side
How Does This Pose Help To Correct Scoliosis?
- Trikonasana helps in reducing the stress in back muscles.
- It can release stiffness and correct spinal curvature.
- This is also great to relieve mental stress.
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4. MarjariAsana:
This asana is called the Cat stretch pose, as it resembles the way a cat stretches its body. This is one of the best Yoga for Scoliosis patients.
How To Do:
- Sit in a kneeled position with your buttocks on the soles
- Slowly push your body forward and place your hands on the floor with your palms downwards.
- Align your hands with the knees and your arms and thighs in a perpendicular position to the floor.
How Does This Pose Help To Correct Scoliosis?
- This asana helps in making the spine flexible and strengthens the back muscles. It can offer relief from back aches and stiffness.
5. Shalabhasana:
This pose is called the locust pose, as it resembles the shape of a locust. This is extremely beneficial to correct spinal curvature. Check out the steps below:
How To Do:
- Lie flat on your stomach with your palms underneath your hands
- Inhale slowly and lift your legs up, without bending your knee
- Rest your chin on the ground
- Remain in the position for 20 seconds
- Release the position
How Does This Pose Help To Correct Scoliosis?
- This asana releases stiff muscles and helps your body get rid of fatigue.
- It also helps in treating lower back pain and correcting spinal curvature.
6. Setu-Bhandasana:
This asana is called Bridge pose. It is an excellent asana for treating spinal issues, particularly for Scoliosis. It can also strengthen your body and release tension.
How To Do:
- Lie on your back flat on the ground.
- Slowly lift up the back portion, while maintaining the neck and arm positions as it is
- Remain in the position for 10 seconds and release
How Does This Pose Help To Correct Scoliosis?
- This asana stretches the back muscles and corrects the spinal posture.
- It can alleviate the discomfort caused by Scoliosis and strengthen your spine.
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7. Adho Mukha Svanasana:
This asana works wonderfully to lengthen the spine and treat back ailments like Scoliosis. It can also release you from lower back pain.
How To Do:
- Position your body to make it stand on your hands and legs
- Breathe out slowly and push your hips upwards
- Arch your spine and place your head between your arms
- Face downwards
How Does This Pose Help To Correct Scoliosis?
- This pose can correct the spinal posture and elongate the bones.
- It can reduce stiffness and strengthen the muscles.
- This asana benefits the neck and shoulder muscles as well.
Scoliosis is a difficult spinal condition to treat. However, Yoga works like a miracle in correcting this condition and retaining the natural shape of the spine. Lack of correct posture can lead to distorted walking, discomfort and severe pain. Scoliosis can handicap a person by preventing them from performing normal activities like walking, running, playing etc. However, with Yoga, it is not impossible to deal with the problem. With good determination and perseverance, one can easily overcome this condition.
