Scoliosis is known to be an unusual condition and a person suffering from it from will have postural distortion. There are few yoga poses which can help you with it.
[ Read: Yoga Poses to Relieve Upper Back Pain ]
1. Seated Spinal Twist
How to Do:
- Sit straight and stretch out your legs. Maintain a straight spine while keeping the feet together.
- Bend the knees and place the feet on the floor.
- Slide on the left foot under the right leg to the outer portion of the right hip.
- Lay the left leg on the floor and step your right foot over your left leg. Make it stand on the outer portion of the left hip.
- Make the right knee point up at the ceiling.
- Exhale while placing the right hand against the floor and twisting your body towards the inner right thigh.
- Pull the front torso and also the inner right thigh together, snugly.
- Lean your upper torso back, a little against the shoulder and keep lengthening the tailbone parallel to the floor.
- Hold the twisting position for 30 seconds and repeat on the other side.
Number of Repetitions: Repeat this on each side for 5 times.
How it Helps: This stretches the upper spine and strengthens it. The pose can be excellent for scoliosis.
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2. Gomukhasana
How to Do:
- Sit straight on the floor and stretch out the legs in front.
- Bend the left leg and place under the right butt.
- Do the same with the other leg by placing it under the left butt.
- Place the knees together while stacking it on top of each other.
- Fold your left arm to place it behind the back.
- Now, take the right arm over the right should and start stretch as much as possible until it reaches the left hand.
- Keep trunk erect and keep expanding the chest.
- Lean back a little.
- Hold this pose as long as you are comfortable while breathing deeply and slowly.
- Repeat with the other hand.
Number of Repetitions: Do this twice on each side, holding as long as you are comfortable.
How it Helps: When it combine it with a scoliosis concerned exercise program, this can prove to be great. It can also strengthen and stretch the upper back.
[ Read: Yoga Poses to Relieve Hip Pain ]
3. Chaturanga Dandasana
How to Do:
- Start from the plank pose and align the shoulder a little ahead of your wrists onto the feet balls. Press the feet soles back like there is a wall behind.
- At the same times, push through the heels for engaging in quadriceps and enliven the lower body.
- Reach the sternum forward as it creates a straight and taut line from the head to the feet.
- Inhale to draw the shoulder and the thigh tops away from the floor. Pull the lower body up and in while releasing the tailbone towards the floor.
- Exhale to bend the elbows and keep it over the wrists. Lower yourself slowly and keep the body straight.
- Look towards the floor and keep lowering till the shoulders are in line with the elbows.
- Continue reaching through the heels, crown, and sternum as you breathe.
- Exhale and come out of the pose.
Number of Repetitions: Do this 10 times initially and increase it gradually.
How it Helps: It will teach you how you have to find the center and then activate the legs in arm imbalances.
[ Read: Yoga Poses for Fibromyalgia ]
4. Pranayama
How to Do:
- Sit cross-legged and inhale through your mouth deeply.
- Contract the back of the throat like you do while whispering and exhale.
- While inhaling and exhaling, keep the contraction in the throat.
- Close the mouth gently and breathe through the nose.
- Allow the inhalation to fill the chest, ribs, and belly.
- Synchronize breathe with the movement.
Number of Repetitions: Do this for 5-10 minutes at a stretch.
How it Helps: The practice is excellent as it encourages full expansion in the lungs. It focuses breathe upward into the chest.
[ Read: Yoga Poses to Ease Knee Pain ]
5. Camel Pose
How to Do:
- Get on the knees and keep the legs a hip-distance apart.
- Put the hand behind your back like it is on the jean’s pocket.
- Press the thighs and hip forward while engaging your core.
- Lift chest and reach out to the back to touch the heels using the hand.
- Look behind and maintain the pose for 5 breaths.
- Slowly move back to position.
Number of Repetitions: Do it 5-10 times holding for 5 breaths.
How it Helps: It gives mobility to the spine and open-up the chest. The pose increases circulation in the front part of the body.
[ Read: Yoga Poses for Adrenal Fatigue ]
6. Upward Extended Feet Pose
How to Do:
- Lie down on the floor and keep your hands by your side.
- Exhale to raise your hand and take them behind slowly. Allow it to rest on the floor and palms should face the ceiling.
- Inhale and hold your breath for one second. Raise both your legs up straight facing the ceiling and exhale.
- Maintain the pose as long as you are comfortable.
- Bring down the legs and repeat the process.
- Do this several times before placing your legs and hands back on the floor.
Number of Repetitions: Repeat it as per your convenience.
How it Helps: This strengthens your spine and that in turn will benefit people who have scoliosis.
To get the best result, it is better to combine the yoga routine with professionalized care. This will manage your condition well.
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