Poses of Yoga For Scoliosis And Their Benefits

Are you looking for the best yoga for scoliosis that can strengthen and reshape the spine? If yes, then this article is for you.

As you will soon see, we have prepared a list of the best yoga asanas that can help correct the shape of the spine, keep it away from scoliosis or reduce the pain of scoliosis. So if you’re ready, let’s go ahead and dive in.

What is Scoliosis?

Actually, scoliosis is a disorder in which the spine is not straight, but bends in the other direction. In such a situation, the spine of a person suffering from scoliosis looks like the English letters ‘S’ and ‘C’. This is a painful condition, also known as ‘curvature of the spine’ or ‘paroxysmal’.

Scoliosis typically begins in childhood or adolescence. A person whose spine is bent more than ten degrees is a victim of scoliosis.

This disease mostly affects the back and lower part of the chest. It is more common in women.

 How yoga is beneficial for scoliosis

Yoga is an ancient practice that encompasses physical postures, breathing exercises, meditation, and relaxation techniques. Its benefits extend beyond the physical realm and can have profound effects on mental and emotional well-being.

For individuals with scoliosis, the holistic approach of yoga can provide relief not only from physical discomfort but also from the psychological and emotional challenges that often accompany chronic conditions. Here are some ways in which yoga can benefit those with scoliosis on a mental and emotional level:

Improved flexibility: Many yoga poses involve stretching and lengthening the spine, which can help alleviate tightness and stiffness associated with scoliosis.

Core stabilization: Yoga requires engagement of the core muscles to support and stabilize the body during various poses. Strengthening the core muscles can help improve spinal alignment and reduce the progression of the scoliotic curve.

Postural awareness: Practicing yoga encourages individuals to become more aware of their posture and alignment. This heightened awareness can help individuals with scoliosis maintain better posture in daily activities, reducing strain on the spine.

Balanced muscle development: Yoga incorporates movements that target muscles throughout the body, promoting balanced muscle development. This can help counteract muscle imbalances that may contribute to spinal curvature in individuals with scoliosis.

Pain management: Through gentle stretching, strengthening, and relaxation techniques, yoga can help alleviate pain and discomfort associated with scoliosis.

According to a medical research published on the website of NCBI (National Center for Biotechnology Information), exercise can prove to be a better option to straighten body posture.

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Practice These 5 Poses of Yoga For Scoliosis

Under yoga, efforts are made to strengthen and reshape the spine with the help of various breathing methods and various asanas. There may be some pain in the beginning, but by doing it for a long time, the body shape becomes correct.

So let us know about some yogasana which will correct the shape of our kidney bones and keep them away from scoliosis. Practice these 5 yoga poses at home.

Trikonasana (Triangle Pose)

Trikonasana is a combination of various elements. It instills stability and strength in your spinal, legs and the feet and also expands the torso. Also, this asana can play a helpful role in reducing pain caused by scoliosis in the spinal cord.

Practice Trikonasana: Download today app 7pranayama  from App store or Play store”

• Stand straight and keep your feet at a distance of about three to four feet.
• Rotate your right foot 90 degrees.
• Turn the body to the right, going down from the hips, keeping the waist straight, raise your left hand in the air and lower the right hand towards the ground. Thus, keep both your hands in a straight line.
• Keep your head in the middle or tilt it to the left and focus your gaze towards the palm.

Ustrasana (Camel Pose)

In the case of scoliosis, Ustrasana can be an effective way to strengthen and relax the spine.

• Sit on your yoga mat with your knees bent and place both hands on your hips.
• The knees should be parallel to the shoulders and the soles of the feet should be towards the sky.
• While inhaling, pull the spine towards the forearm as if being pulled from the navel.
• sit neutrally without straining your neck
• In such a situation, some people’s breathing stopped.

(Supta Matsyendrasana) Spinal Twist Pose

Supta Matsyendrasana rinses your internal organs and turns the spinal cord and makes it lengthens and strengthens.

• First of all, lie down flat and straight on your back on the yoga mat.
• Open the arms to the sides so that they form a straight line with the shoulders.
• Then bend the right leg near the knee and lift it upwards.
• Rest the right foot on the left knee.
• After this, while exhaling, lift the right hip up and turn the back to the left and let the right knee go down and while doing this, keep the right hand on the ground. (as seen in the picture)
• Try to bring the right knee completely to the left side of the body.
• Now turn the head to the right.

Janu Sirsasana (Head to Knee Pose)

Janu Sirsasana (Head to Knee Pose) is, as the name suggests, a seated twisting yoga pose that re-energize the body, enhances the flexibility of thighs, hamstrings, spine, hip joints, back, hands and shoulders.

• First of all you have to sit in Dandasana (Staff Pose).
• Now inhale and bend your right knee. Bring the lower part of the right leg in front of the inner part of the left thigh.
• Bring the torso slightly to the left and lift the torso to the left.
• Lean forward from the base of the hips and slowly lower your hands toward the sole of the left foot and lengthen the arms to full extension. Hold the toe of the left foot with your palm.

Kumbhakasna (Plank Pose)

According to medical research, Plank Pose can help maintain the spine in a straight line. In such a situation, breathing exercises can also help in correcting the spinal curve. It is the ultimate strengthener of the shoulder, spine stretcher, core tightener, and leg lifter.

• First of all, while sleeping in Shavasana, lie down in Makarasana.
• Now keep the toes of the hands on the ground.
• Then lift the chest, stomach, lower back and straighten the toes. In this position, the force or weight of your body will be completely on the toes, elbows and toes.
• Straighten the spine including the neck. In this position the spine should be in a straight line.

Conclusion

Yoga therapy for scoliosis offers a wide range of supported benefits, no harm and it is best to develop your practice in conjunction with a health care professional. (study)

Severe scoliosis ie curvature of the spine more than 45 degrees affects the mobility of a person and also causes pain. People undergo surgery when there is scoliosis. But other treatments of the disease must be tested before undergoing surgery. Scoliosis patients can benefit from yoga, exercise, stretching and other types of physical activity among a variety of other treatments. Yoga is a treatment that is quite beneficial. 30 minutes of lifelong yoga exercise is urged to overcome the pain of scoliosis.

Researchers note that unfortunately, if yoga practice incorrectly, it can also be harmful! Especially if it is not practiced under someone’s guidance.

The problem of scoliosis can be relieved through yoga exercise, but it is a mistake to consider it as a permanent treatment.

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