10 Simple Asanas That Will Help You Heal Scoliosis
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.
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Back problems are unpleasant, and only those suffering can understand the horrors. They say that you are only as old as your spine. And it is so true! Usually, it is the spine that bears the weight of the body, and therefore, it is under constant stress and tension. This stress only aggravates the pain.
What Is Scoliosis?
Scoliosis is a condition where the spine is not straight but curved. It restricts movement, and can be extremely painful. If the curvature of your spine is over 10 degrees to the right, or to the left, the front or the back, you are a victim of scoliosis. Women are more likely to be affected by this condition. While surgery is an option, embracing yoga can eliminate its possibility to a great extent.
Yoga For Scoliosis – Does It Work?
Is yoga good for scoliosis? Yoga works at both physical and mental levels. Yoga helps relieve the stress on your spine. When you practice yoga, your legs are strengthened. This takes away the burden from the spine. It also helps correct the posture and relieve the pain effectively.
10 Easy Poses To Ease Scoliosis
- Virabhadrasana II
- Adho Mukha Svanasana
- Trikonasana
- Marjariasana
- Paschimottanasana
- Salabhasana
- Setu Bandhasana
- Balasana
- Sarvangasana
- Shavasana
1. Virabhadrasana II
Also Known As – Warrior Pose II
Benefits – This asana works on correcting the posture. It strengthens the back and also improves your sense of balance. A strong back makes it easier to deal with scoliosis. The Warrior Pose also instills peace, grace, and courage.
How To Do It – Widen your legs such that they are a little more than hip-width apart. Twist your right heel with the toes pointing outwards, and use your left heel to ground yourself. The arch of your left heel must be in line with your right foot. Lower your hips and then radiate your energy out as you stretch out your arms such that they are in line with your shoulders. Turn your gaze forward and hold the pose with integrity. Breathe slow and strong as you hold the pose and then release. Repeat on the other side.
To know more about this asana, click here: Virabhadrasana II
2. Adho Mukha Svanasana
Also Known As – Downward Facing Dog
Benefits – This asana lengthens the spine and strengthens the whole body. The legs, shoulders, and arms become strong. When you practice the pose, the weight of the body is distributed to the legs. This takes away the stress from the spine.
How To Do It – Come on to all fours. Lift your knees off the ground and straighten them. Your feet should be flat on the ground. You could take two steps back. As you do that, move your arms a few steps forward to create an inverted ‘V’ with your body. Your hips should be higher than your heart, and your head lower. Let your head hang as you hold the pose for a few seconds. Release.
To know more about this asana, click here: Adho Mukha Svanasana
3. Trikonasana
Also Known As – Triangle Pose
Benefits – The Trikonasana enhances the physical and mental equilibrium of the body. It also gives the spine a good stretch. This releases trapped stress and also relieves pain in the back. If you have scoliosis and you practice this asana, you will surely feel better.
How To Do It – Place your feet apart. Raise your arms such that they are parallel to the floor, with your palms facing downwards. Turn your left foot at a 45-degree angle, and the right one at a 90-degree angle. Your heels should form a straight line. Twist your body to the right. Extend the upper body and bend towards the floor. Touch the right foot with the right hand, and extend your left arm in the air. Look at your left hand. Hold and release. Repeat on the other side.
To know more about this asana, click here: Trikonasana
4. Marjariasana
Also Known As – Cat Pose
Benefits – This asana adds flexibility to the spine, enhances blood circulation, and relaxes your mind. Therefore, this asana is amazing for those suffering from scoliosis.
How To Do It – Ideally, this asana is done in combination with the Bitilasana and is called the Cat-Cow Pose. It has innumerable benefits, especially for the spine. To do the Marjariasana, come on to all fours. Then, inhale and lift your spine as you round it and make it concave. Bring your chin to your chest. Exhale and lift your chin to look up as your back goes into a convex position. This is the Bitilasana. Repeat these two asanas alternatively, coordinated with your breath, before you move to the next asana.
To know more about this asana, click here: Marjariasana
5. Paschimottanasana
Also Known As – Seated Forward Bend, Intense Dorsal Stretch
Benefits – This asana helps to stretch the back, especially the lower back, and releases all the trapped stress. It also calms the mind and reduces anxiety.
How To Do It – Sit in the Dandasana. Stretch your arms above your head, and bend forward. Depending on your flexibility, you can either touch your fingers to your toes or catch your feet. Your head must be lowered as much as possible. Hold the pose for a few seconds and then release.
To know more about this asana, click here: Paschimottanasana
6. Salabhasana
Also Known As – Locust Pose, Grasshopper Pose
Benefits – This asana adds strength and flexibility to the entire expanse of the back. Any pain, stress, or fatigue is released instantly, giving your back a sense of great comfort.
How To Do It – Lie flat on the floor with your tummy facing the ground. Lift your legs off the floor, right from the thighs. Tighten the buttocks. Now, stretch your arms back and lift your chest off the floor. Your body weight must lie on your abdomen and pelvis. Gaze forward and breathe. Release after a few seconds.
To know more about this asana, click here: Salabhasana
7. Setu Bandhasana
Also Known As – Bridge Pose
Benefits – When you practice this asana, the back muscles and the spine are both stretched and strengthened. This asana also has the innate ability to calm your mind and release trapped stress not only from your back but also from your brain.
How To Do It – Lie flat on your back, and bend your legs at the knees. Gently lift your hips and back off the floor. Straighten your shoulders and stretch out your arms so that they reach your feet. Breathe long and deep. Hold the pose for a few seconds and release.
To know more about this asana, click here: Setu Bandhasana
8. Balasana
Also Known As – Child’s Pose
Benefits – This asana is a relaxing pose and is one of the most effective yoga asanas for scoliosis. It is meant to relax the back and calm the mind. Both of these are essential for those suffering from scoliosis, simply because it is a neuromuscular condition.
How To Do It – Come on to all fours, bring your feet together, and widen your knees. Lower your knees to the ground, and then rest your abdomen on your thighs as your buttocks rest on your feet. Place your forehead on the ground. Your arms can either remain stretched out, or you can place them next to you alongside your legs, with the palms facing upwards.
To know more about this asana, click here: Balasana
9. Sarvangasana
Also Known As – Supported Shoulder Stand
Benefits – The shoulder stand is easier than it looks. It is an incredible asana for the spine as it makes it extremely flexible. The shoulders and arms are strengthened. The mind is relaxed, and the pain is reduced.
How To Do It – Lie down in the Shavasana. Lift your legs up as you support your hips with your palms. Shift the body weight on the shoulders, and lift your upper body as your head and upper back remain on the floor. Hold for a few seconds and release.
To know more about this asana, click here: Sarvangasana
10. Shavasana
Also Known As – Corpse Pose
Benefits – This asana completely relaxes the body and allows it to reap the benefits of the workout. Your back gets an opportunity to relax completely. Every bone and muscle get time to heal and integrate the slight, unnoticeable changes that the workout makes for yours. At the end of it, you feel energized and rejuvenated.
How To Do It – Lie flat on your back, with your palms resting beside you, facing upwards. Make yourself comfortable and ensure that your body is in a straight line. Close your eyes and meditate.
To know more about this asana, click here: Shavasana
Have you ever practiced yoga for scoliosis? If not, then its time you ease your back with these easy asanas. In no time, you will eventually overcome scoliosis.
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