Top 6 Yoga Exercises for Scoliosis

Yoga exercises for scoliosis help alleviate pain and realign the spine. When someone has scoliosis, their spine curves to the side, causing deformities and pain. The spine may curve in an “S” or “C” shape, usually occurring just before puberty during a growth spurt.

Scoliosis is easily detected and should be treated early; otherwise, it may result in severe spinal deformities. Scoliosis hampers movement and can be extremely painful. Although doctors may suggest surgery, many yoga poses for scoliosis can aid spinal correction.

Yoga poses for scoliosis promote and strengthen back muscles, helping to support and align the spine. The breathing techniques and various poses help correct spinal alignment. Yoga is a stress-free, accessible activity that not only corrects spinal deformities but also strengthens core muscles. Back problems can be both painful and limiting, so it is best to prevent and address them early.

Top 6 Yoga Exercises for Scoliosis Include

1. Downward Facing Dog or Adho Mukha Shavasana

Downward-facing dog asana stretches the whole body, especially the legs, shoulders, and spine. This also helps relieve fatigue and improve the entire immune system. It rejuvenates the body, improves blood flow, calms the mind, and lifts spirits.

Procedure:

1. Stand on the yoga mat with feet apart
2. Now bend with hands and feet touching the floor
3. Hands must be just below the shoulders and fingers wide apart
4. Knees under the hip and apart from each other
5. Keep the spine straight and relaxed
6. On deep exhale, push the hips high, forming an inverted V-shape
7. Keep your back straight and front ribs tucked in
8. Legs straight with hamstrings very tight
9. Let your head hang as you hold the pose for a bit
10. Repeat 3-5 times

2. Warrior Pose II or Vibhadrasana II

This pose is named for a fierce warrior. It increases stamina and helps correct posture by strengthening the back and improving balance. This pose also helps correct scoliosis and adds more strength to the body.

Procedure:

1. Stand on a yoga mat with feet stretched over hip width
2. Let the toes of one foot point outward
3. Balance on your other foot’s heel to form an upright posture
4. The back foot’s arch must align with the front foot
5. Now lower your hips and stretch your arms out to gain strength
6. The arms must be in line with your shoulders
7. Look ahead and hold the pose with grit and valor
8. Breathe firmly and repeat

3. Triangle Pose or Trikonasana

Trikonasana is a standing pose that focuses on the spine and back. It stretches the spine, strengthens the body, and improves body balance. It also reduces stress and back pain and helps correct scoliosis.

Procedure:

1. Stand on a yoga mat with feet one leg distance apart
2. Knees must be straight and unbent
3. Turn the right foot outside and the left foot less than 45 degrees inside
4. Keep the heels in line with the hips
5. Stretch the arms out, parallel to the ground and palms facing down
6. Now extend the trunk to the right and bend with the right hand to touch the right foot
7. Keep palms faced down and flexed
8. The spine and trunk are gently twisted, and arms stretched away from each other
9. Now hold the position and breath 4-5 times
10. Repeat on the other side

4. Child Pose or Shishuasana or Balasana

Shishuasana calms the nervous system and relaxes the spine, making it ideal for correcting scoliosis and muscular disorders. It stretches and releases the spine and lower back, with the body positioned on the floor in a fetal posture.

Procedure:

1. Sit straight on your knees, comfortably, with the spine erect
2. Now breathe out and try to bend your body in a forward direction towards your thighs
3. Gently bend forward and try to touch the floor with your forehead
4. Place your hands in a forward stretch
5. As you touch the floor with your forehead, start breathing, close your eyes, and hold for 2 minutes
6. Now inhale and come back to your original pose
7. Repeat the pose about 3-5 times

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5. Seated Forward Bend or Paschimottanasana

Paschimottanasana, or the seated forward bend position, stretches the whole spine, especially the lower back, hamstring, and hips. It also massages and tones the abdominal pelvic region. It improves blood circulation and stretches and strengthens calf muscles. This, in turn, activates the spinal nerves, toning the arms and reducing abdominal fat.

Procedure:

1. Sit upright with legs stretched out straight
2. Keep your spine erect and toes flexed towards you
3. Now breathe in slowly, raise your arms straight above your head, and stretch up
4. Slowly breathe out and bend forward, keeping the spine erect
5. Place your hands on your legs, and do not overstretch
6. Now, holding your toes, pull yourself forward
7. Stay in this position for some time
8. Now exhale and raise your arms up
9. Breathe out and place your arms down
10. Now relax with your palms down
11. Repeat 3-5 times

6. Corpse Pose or Shavasana

Shavasana must always be the warm-down asana after practicing the above poses. It helps with scoliosis by providing full-body relaxation and preventing flexing or stiffness after the yoga session.

Lungs are usually affected by spinal curvature in scoliosis. Shavasana increases lung capacity by allowing deep breathing. It reduces stress, fatigue, and tension and cures insomnia, thereby helping with spinal alignment.

It also calms the mind and improves mental health, increasing awareness of your body posture.

Procedure:

1. Lie flat on your back and keep your legs hip-width apart
2. Keep arms on sides with palms facing upwards
3. Close your eyes and breathe deeply through your nostrils
4. Start concentrating from head to toe
5. Do not move and keep focusing on inhaling and exhaling
6. Practice for 3-5 minutes

Conclusion

Yoga is a holistic and non-invasive approach to managing scoliosis. The above compilation of the top 6 yoga exercises for scoliosis promotes spinal alignment, reduces pain, and strengthens supporting muscles in the back. These six yoga poses target specific aspects of scoliosis care, like flexibility, posture, and relaxation.

Regularly practicing these poses with some breathing techniques can improve your spinal health and reduce discomfort.

If you have an existing health condition, make sure to check with your healthcare provider before proceeding with any of these asanas.

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• May 2017
  Written by Minu Manisha
• Dec 2024
  Edited by Lakshmi Gayatri