YOGA FOR SCOLIOSIS
Yoga an ancient mind and body practice that combines physical postures, breathing exercises, and meditation to improve mental and physical well-being.
BENEFITS OF YOGA
- Postural control and endurance
- Flexibility
- Strength
- Breathing control
- Balance
- Control of emotional states
- Imagination
I practiced yoga for many years. My Mom introduced me to yoga at the age of 15 to help me recover from chronic arm pain. I was inspired by spirituality of yoga and developed independent yoga practice. Eventually I have stopped practicing yoga and switched to Tai Chi. As my life was getting busier, I stopped practicing all mind and body techniques, which lasted until I encountered new body pains and aches. In my late 30th I listened again to my mother’s advice and joined a yoga studio in Brooklyn, right near home. I gradually started feeling better. Since that time, I have never stopped practicing yoga.
Dharma yoga was one of the main teaching styles in the studio that I joined. I deeply enjoyed it, but did not care to find out where this teaching style originates. I met Sri Dharma Mittra first time only in January 2020, when I stepped into Dharma Yoga Center in Downtown Manhattan. It was unforgettable experience! I was impressed by Dharma’s genuine personality and amazing ability to lead very large group of students with confidence and calmness using bare minimum of verbal cues .
I was lucky to become a participant of 1st on -line teacher training course during COVID pandemic that was offered in summer 2020. I received my 200 hours Yoga teacher certification in 2022.
PICTURES WITH DHARMA MITTRA – RECEIVING YOGA TEACHER CDERTIFICATE
Although I love teaching yoga, I do not teach groups or individuals routinely except for free summer times when it is the best to share yoga with family and friends. I use yoga elements daily in my professional practice which includes mindfulness, postural awareness, control of breath, calmness, determination, and introspection.
TEACHING YOGA TO FAMILY AND FRIENDS
In 2023 – I took Yoga for scoliosis teacher training series with Elise Browning Miller, which was another highlight of my yoga learning. Even though I do not practice Iyengar style yoga I enjoyed the class very much and learned a lot.
Many fitness disciplines, including gymnastics, were inspired by yoga and contain physical elements of yoga practice.
Similarity between yoga and Scoliosis specific exercises
Yoga is an ancient philosophical practice that includes ethical and physical practice. Practice of asanas promotes better flexibility and postural alignment. Asana (or yoga posture practice) along with pranayama (breathing practice) prepare the body for meditation that happens when the steady state of the mind and body is attained.
Scoliosis Specific Exercises also include physical poses enhanced with breathing exercises. Just like yoga asanas they require steadiness and postural control while maintaining the best possible spinal alignment.
BENEFITS OF INTEGRATING YOGA ELEMENTS INTO SCOLIOSIS SPECIFIC TREATMENT
Yoga exercises are enjoyable for children and adults due to their calming nature and can be an excellent adjunct to scoliosis therapy program. Yoga postural practice and breathing exercises can be easily integrated into scoliosis care.
Benefits for adults
Adults can benefit from yoga to train endurance of postural muscles through holding positions for a long time. Yoga flow helps to improves control of movement through practice of smooth transitions between the poses.
Benefits for children
Children love simple yoga poses and routines if they have strong components of imagination and play. This helps them to learn and memorize the poses with ease.
Enjoyable inversions – to lengthen the spine or stretch the legs
Spinal elongation
Balance and control of posture
BREATHING EXERCISES (PRANAYAMA)
Breathing is essential vital function that is automatic by nature. Yet breathing can be consciously controlled and regulated to reduce stress, decrease anxiety, and promote healing. Breathing, or pranayama practice is performed to achieve meditative state in yoga. Breathing exercises can be easily performed by children and adults.
Breathing in scoliosis care is an integral part of treatment:
- 1
Breathing regulates postural stability. During full inhalation postural stability increases and following full exhalation postural stability decreases.
- 2In scoliosis the areas of the ribcage that correspond to curve concavities are not able to expand enough during inhalation. This is happening due to the tensions and restrictions imposed by the asymmetry of the spine. Directing air towards concavities through special breathing techniques helps top restore normal shape of the ribcage.
- 3
In kyphosis certain areas of the ribcage are also restricted. The shape of the ribcage and even the shape of the spine can be improved and restored through breathing exercises targeting restricted area of the lungs.
A young child doing diaphragmic strengthening exercise – Bhastrika pranayama in yoga
A young child doing “balloon breath” exercises focusing on good posture
Many yoga postures are far from ideal for scoliosis or kyphosis as they are asking for extreme movements of the spine. If the direction of movement is undesirable, it will increase existent deformity of the spine.
Forward bends
Patients with the spines that are kyphotic, or too rounded, should not be practicing forward bends that tend to round back even more.
Upper back – too rounded
Upper back – too rounded
Lower back – too rounded
Entire back is too rounded
Backwards bends
Patients with scoliosis who have so called “flat back”, or the back that is too straight, should not be practicing aggressive backwards bend, as it would increase abnormal flattening the spine even further. In this situation backwards bent overstretch will increase mobility of the spine in direction that is undesirable and rather requires stabilization. This is specifically important for developing spines in children and adolescents that are still growing. In such cases excessive straightening of the spine can facilitate further development of scoliosis.
Excessive extension at the lower lumbar area - may facilitate spondylolisthesis and stenosis
Nice looking pose, but may be contraindicated for a child who already has scoliosis
Side bends
Spines that have significant asymmetry (bending and turning towards one side) – should avoid poses that increase bending or turning to the side that is already doing it too much.
Too much bending to the right is causing overstretch to the left thoracic and lumbar spine
Spinal Twists
Extreme and sustained twisting of the spine is not recommended for scoliosis, as scoliotic spine already has a twisted shape. Therefore, increase spinal mobility into undesirable direction of the twist would increase the asymmetry of the spine and is contraindicated. Twisting in desirable direction sounds good but needs to be performed with special considerations as often it can provoke compensatory counter twist in the adjacent region of the spine that is undesirable. Therefore, it is advised to avoid twisting postures or modify them under guidance of professional who is knowledgeable in scoliosis ensuring that the twists are performed within safe range.
Too much twisting to the right
The preferred choice of poses depends on person’s spinal alignment, age, and medical conditions. The best advice to someone who is considering starting yoga practice while having underlying spinal conditions is to consult someone knowledgeable in scoliosis to determine dos and don’ts. It can be a physical therapist who is knowledgeable in yoga and scoliosis, or a yoga practitioner who is specializing in scoliosis care.
The yoga poses that promote neutral spinal alignment are the best choice. Keeping spine elongated and strong while maintaining natural lumbar lordosis and thoracic kyphosis may be the best choice.
The focus should be on rejuvenation while pacing body movement and breath and cultivating mindfulness which is the great goal for individuals with spinal deviations such as scoliosis and kyphosis.
Examples of yoga poses that are safe to practice with scoliosis and kyphosis
Warrior 1 Pose
Warrior 2 Pose
Chair Pose
Baby Cobra Pose
Tree Pose
Star Pose
Bridge Pose
Side plank Pose
Sitting Meditation Pose
