What is Scoliosis?
The human spine is composed of numerous vertebrae that support and protect the spinal cord. This structure of bones is what allows us to stand upright. In scoliosis—a condition that specifically affects the spine—it is not straight but curved. A person whose spinal curvature exceeds 10 degrees to the left, right, forward, or backward is considered to have scoliosis. This deformity affects at least 0.5% of the global population and is more common among women.
Corrective Measures
Scoliosis limits a person's range of motion and can be extremely painful. Surgery is a common option for those suffering from spinal curvature, but it is also recommended to explore other corrective methods before going under the knife. Among the many options available today, yoga stands out as one of the oldest and most effective. This ancient practice works not only on a physical level but also supports the mind, offering strength and patience to endure the pain associated with scoliosis treatment.
A Strengthening Shift
The spine bears the body’s weight and is therefore under constant stress. In scoliosis, this stress only worsens the pain. Yoga helps strengthen the leg muscles, relieving a significant amount of pressure from the spine. Yoga combines breathing techniques and a variety of postures specially designed to correct spinal alignment. Initially, the poses may cause some discomfort as the body adjusts, but the long-term benefits far outweigh the short-term challenges. Let’s explore a few beginner-friendly yoga poses that can help align the spine and relieve scoliosis.
1. Virabhadrasana (Warrior Pose)
True to its name, Warrior Pose instills courage, grace, and peace in the body. It strengthens the lower back, improves balance, and boosts energy—essential for managing scoliosis.
2. Trikonasana (Triangle Pose)
This standing pose stretches the spine and enhances both physical and mental balance. It helps reduce stress and back pain.
3. Marjariasana (Cat Stretch)
Performed on all fours, this pose increases spinal flexibility, improves circulation, and calms the mind—very beneficial for scoliosis patients.
4. Shishu Asana (Child’s Pose)
This seated pose soothes the nervous system and relaxes the back, especially useful for those whose scoliosis is linked to neuromuscular conditions.
5. Paschimottanasana (Seated Forward Bend)
This pose stretches the lower spine, reduces stress and fatigue, and calms the mind.
6. Shalabhasana (Locust Pose)
This pose adds flexibility and strength to the entire spine. It relieves stress, fatigue, and lower back pain.
7. Setubandhasana (Bridge Pose)
Bridge Pose stretches and strengthens the back and spinal muscles, easing anxiety and calming the mind.
8. Adho Mukha Shvanasana (Downward-Facing Dog)
This pose elongates the spine and strengthens the entire body—especially arms, shoulders, legs, and feet. It redistributes body weight to relieve spinal stress.
9. Sarvangasana (Shoulder Stand)
This inversion increases spinal flexibility and strengthens the shoulders and arms while calming the mind.
10. Shavasana (Corpse Pose)
End your yoga session lying flat in Corpse Pose. It brings the body into a meditative state and has a rejuvenating effect.
Pranayama and Meditation
Yogic breathing practices like Pranayama and Nadi Shodhana expand the lungs by stretching and strengthening the chest muscles. The Panchakosha meditation teaches acceptance and boosts awareness and patience. Hari Om or Chakra meditation helps cleanse and energize the chakras, facilitating the free flow of prana (life energy). You may initially support your back during meditation for added comfort.
Patience is Key
As with any practice, the benefits of regular yoga become evident over time. Be patient and consistent in your practice. You can also join a local Sri Sri Yoga course to learn more poses specifically suited for scoliosis. Group yoga is a great way to unwind and is increasingly popular.
Respect Your Limits
Yoga requires a certain level of physical effort, so it’s important to practice mindfully. Don’t strain or push your body beyond its comfort zone. Over time, regular practice will help you increase your capabilities. Stretch only as far as your body allows and relax there.
Optimism Helps
Having a positive outlook on life can make managing scoliosis much easier. Talk to family and friends—their support can help lift your spirits. Be patient, have faith in your practice, and enjoy the journey to wellness.
Yoga strengthens both body and mind and offers many benefits, but it is not a substitute for medical treatment. Always practice under the guidance of a trained Sri Sri Yoga instructor. In case of any medical condition, consult your doctor and yoga teacher before practicing.
Find a Sri Sri Yoga Course Near You
Look for the nearest Art of Living center offering Sri Sri Yoga courses.
Need more information about courses or want to share your experience? Email us at: info@artofliving.bg
