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Yoga Therapy for Scoliosis
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Yoga is science and art, just like civil engineering. As science, it requires calculations, precision and planning; as art, it needs a presence of mind and presentation skill. Both combined together, it can make any leaning tower or building stronger and stable. Citing this example, scoliosis is a leaning tower. Yoga can help a practitioner to be more self-conscious and protect one from any further injuries.
Yoga Therapy for Scoliosis
By Yogesh Varun
Scoliosis is a sideway curving that can often result in either an ‘S’ or ‘C’ shape curve in the spine.The curve is usually in either the thoracic or lumbar region of the spine. Scoliosis can be either congenital (that is, it is present from birth) or idiopathic (from an unknown reason). That is to say, it is developed over time as a consequence of another condition, such as cerebral palsy or muscular dystrophy.
Cerebral palsy is a condition marked by impaired muscle coordination (spastic paralysis means muscular weakness) or other disabilities, typically caused by the damage to the brain before or at birth. Muscular dystrophy, on the other hand, is a hereditary condition marked by progressive weakening and wasting of the muscles.
Idiopathic scoliosis can also be developed as a result of a muscular imbalance through either physical trauma following an accident or by one sided activities such as throwing or racket sports. Many children also develop scoliosis by carrying heavy school bags on one shoulder.
Typical symptoms of scoliosis include:
· Uneven shoulder, with one raised higher than the other
· Uneven waist
· Head is not centered directly above the pelvis
· The ribcage is in a different height and shape
· Uneven musculature on the one side of the spine
Yoga is all about bringing alignment and getting centered to the body and the mind. Both asanas and pranayama work together to generate structural (externally) and functional (internally) benefits to frame the alignment in the body. Every asana strengthens the weak muscle(s) and brings elasticity in the body so the legs and pelvis get centered with the shoulders and the head. Most importantly, one gets better awareness about the centre and stronger mind to deal with major issues.
Cerebral palsy is a condition marked by impaired muscle coordination (spastic paralysis means muscular weakness) or other disabilities, typically caused by the damage to the brain before or at birth. Muscular dystrophy, on the other hand, is a hereditary condition marked by progressive weakening and wasting of the muscles.
Idiopathic scoliosis can also be developed as a result of a muscular imbalance through either physical trauma following an accident or by one sided activities such as throwing or racket sports. Many children also develop scoliosis by carrying heavy school bags on one shoulder.
Typical symptoms of scoliosis include:
· Uneven shoulder, with one raised higher than the other
· Uneven waist
· Head is not centered directly above the pelvis
· The ribcage is in a different height and shape
· Uneven musculature on the one side of the spine
Yoga is all about bringing alignment and getting centered to the body and the mind. Both asanas and pranayama work together to generate structural (externally) and functional (internally) benefits to frame the alignment in the body. Every asana strengthens the weak muscle(s) and brings elasticity in the body so the legs and pelvis get centered with the shoulders and the head. Most importantly, one gets better awareness about the centre and stronger mind to deal with major issues.
Yastikasana (Lying on the Back)
It is the same as the standing Tadasana Traction but is done by lying on the floor. This pose gives a nice traction to the spine and the entire body. You stretch your body as if you are yawning when you feel tired. Stay in the posefor 10-20 seconds and repeat this a few times with normal breathing.
These two asanas are important for elongating or lengthening the spine, bringing the body centered in a line. They help strengthen the abdominal muscles and long muscles that run along the spine to prevent a lateral curve.
It is the same as the standing Tadasana Traction but is done by lying on the floor. This pose gives a nice traction to the spine and the entire body. You stretch your body as if you are yawning when you feel tired. Stay in the posefor 10-20 seconds and repeat this a few times with normal breathing.
These two asanas are important for elongating or lengthening the spine, bringing the body centered in a line. They help strengthen the abdominal muscles and long muscles that run along the spine to prevent a lateral curve.
PrasaritaPadottanasana (Wide Legged Forward Bend)
1) Stand in Tadasana.
2) Spread the feet about 3 to 4 feet apart, with toes pointed forward.
3) Keep your hands on the waist; lift your chest and bend forward
4) Now rest you palm on a block, press your legs and the hands with a firm grip.
Here you don’t completely bend forward but only half way. The shoulders and the pelvis are atthe same level. This pose strengthens the legs and neutralise the back muscles and the spine is centered. Stay for about a minute with few deep breaths.
1) Stand in Tadasana.
2) Spread the feet about 3 to 4 feet apart, with toes pointed forward.
3) Keep your hands on the waist; lift your chest and bend forward
4) Now rest you palm on a block, press your legs and the hands with a firm grip.
Here you don’t completely bend forward but only half way. The shoulders and the pelvis are atthe same level. This pose strengthens the legs and neutralise the back muscles and the spine is centered. Stay for about a minute with few deep breaths.
UrdhvaBaddhanguliyasana (Interlocking Fingers)
In Tadasana (Mountain Pose)
1) Stand in Tadasana or Samasthithi (even position), as it is called.
2) Iterlock your fingers and stretch your palm facing upwards and raise your heels up.
3) Press the ball of the feet firmly downwards and raise your entire body upwards.
This will strengthen the leg muscles, harden the abdomen, lift the (latissimusdorsi) muscle near the floating ribs at the back and the shoulder blade. Stay in the pose with even and deep breath for about 20-30seconds and repeat it a few times.
In Tadasana (Mountain Pose)
1) Stand in Tadasana or Samasthithi (even position), as it is called.
2) Iterlock your fingers and stretch your palm facing upwards and raise your heels up.
3) Press the ball of the feet firmly downwards and raise your entire body upwards.
This will strengthen the leg muscles, harden the abdomen, lift the (latissimusdorsi) muscle near the floating ribs at the back and the shoulder blade. Stay in the pose with even and deep breath for about 20-30seconds and repeat it a few times.
ParsvaTadasana (Sideways Mountain Pose)
1) Stand in Tadasana with a bamboo stick or pipe, placing your arms over either side of the it.
2) Keep your legs either together or hip width apart.
3) Grip the feet to the floor and lift your chest up; bend to the right side.
4) The stick keeps the shoulder in line and it help to elongate and strengthen the side muscles.
5) Stay in the pose for 20 to 30seconds with normal breath and repeat the same in the other side.
This strengthens the abdomen, the side chest and levels the shoulder. This is very helpful for the people whose shoulder griddle is tilted front and back.
1) Stand in Tadasana with a bamboo stick or pipe, placing your arms over either side of the it.
2) Keep your legs either together or hip width apart.
3) Grip the feet to the floor and lift your chest up; bend to the right side.
4) The stick keeps the shoulder in line and it help to elongate and strengthen the side muscles.
5) Stay in the pose for 20 to 30seconds with normal breath and repeat the same in the other side.
This strengthens the abdomen, the side chest and levels the shoulder. This is very helpful for the people whose shoulder griddle is tilted front and back.
Prevention
Many people don’t realise that they are doing most of their activities predominately on one side. This happens, for instance, in sports or carrying heavy weight. Always try to alternate the same activity to get a balance. This is the main theme in Hatha Yoga. In addition, parents should teach and ensure their children carrying school bags correctly.
It is never too late to practise Yoga therapy for scoliosis. With guidance from an experienced teacher, one can modify and get benefit from the asana practice.
Many people don’t realise that they are doing most of their activities predominately on one side. This happens, for instance, in sports or carrying heavy weight. Always try to alternate the same activity to get a balance. This is the main theme in Hatha Yoga. In addition, parents should teach and ensure their children carrying school bags correctly.
It is never too late to practise Yoga therapy for scoliosis. With guidance from an experienced teacher, one can modify and get benefit from the asana practice.
Bharadvajasana(Sage Bharadvaja’sTwist)
1) Sit on the floor with the legs straight in the front.
2) Bend the knee and turn your feet inwards beside the left hip.
3) Rest the buttock firmly, inhale and lift the sternum up; twist to you right side.
In this pose the abdomen is stretched and the back is concaved and the shoulder is in a level. Stay for 30seconds with normal breathing and repeat on the other side.
1) Sit on the floor with the legs straight in the front.
2) Bend the knee and turn your feet inwards beside the left hip.
3) Rest the buttock firmly, inhale and lift the sternum up; twist to you right side.
In this pose the abdomen is stretched and the back is concaved and the shoulder is in a level. Stay for 30seconds with normal breathing and repeat on the other side.
Parvathasana (Mountain Pose)
1) Sit in Sukhasana (Easy Cross Legged Pose).
2) Interlock the fingers and stretch the palm facing upwards towards the ceiling.
3) Feel your sit bones firmly grounded to the floor and stretch palm facing upwards and lift the ribcage away from the pelvis.
4) Stay in the pose for a minute with even breathing.
This pose helps to expand the chest and develops the ribcage, which helps to relieve any discomfort in the lungs and the diaphragm.
