Almost every modern person today has back problems, which is why yoga for scoliosis is becoming increasingly popular. After all, like therapeutic exercises, it helps to correct various curvatures and deformities of the spine, as well as to combat back pain.
It is extremely important to provide the necessary help in time, choosing the appropriate exercises and asanas. In continuation of the series of articles on yoga for health we will talk about this in more detail.
Features and Forms of the Disease
Scoliosis is the most common pathology of the musculoskeletal system today, expressed in the deformation of the spinal column, as a result of which spinal curvature occurs. In this case, the patient observes rotation of the vertebrae - each vertebra changes its position relative to the spinal column, going down and twisting to the side. In other words, scoliosis is a lateral (lateral) curvature of the spine.
The pathology itself can be both congenital and acquired (the development of scoliosis is possible as a result of an unhealthy lifestyle, lack of movement and suffered diseases, such as rickets, cerebral palsy, lesions of muscles, joints and bones).
Scoliosis comes in 3 types according to the shape of the curvature
- C-shaped - one arc is curved.
- S-shaped - two arcs are deformed.
- Z-shaped - when the curvature occurs in 3 or more arcs.
In this case, the deformation can have a direction to the right or left relative to the axis - right- and left-sided scoliosis are distinguished.
According to the location, the disease is:
- cervical;
- lumbar;
- thoracic. Many doubt whether it is possible to practice yoga with scoliosis and how not to damage the spine. Treatment is selected strictly individually for each patient, based on the characteristics of the body, as well as the degree of development of the disease.
Benefits and Contraindications of Yoga
Building a practice and developing a set of exercises should be individual for each person.
The main goal is to prevent the aggravation of the patient’s current condition, so it is important to exclude movements and body positions that lead to the progression of the disease.
Yoga exercises for scoliosis should be:
- without long and intensive workouts - it is important to smoothly enter the practice to prepare the weak back;
- without power bends - there is a risk of muscle strain;
- without twists - the vertebrae will twist relative to the spinal column against the background of an already existing violation, which will only aggravate the situation;
- inverted asanas should not be present - too much stress on the spine.
During yoga classes, it is important to consciously approach working with the body, monitor your breathing and perform deep relaxation practice at the end of each session.
How yoga is beneficial for scoliosis:
- strengthens the muscle corset;
- reduces or completely relieves pain in the back area;
- helps restore the symmetry of the location of the vertebrae;
- increases the elasticity of ligaments and joints;
- normalizes blood supply;
- restores the normal functioning of internal organs (heart, gastrointestinal tract, lungs, etc.);
- helps cope with insomnia;
- restores the nervous system.
Statistics show that yoga practice is effective in musculoskeletal diseases in many patients. Daily yoga sessions for several minutes a day for 2-3 months helped correct the curvature in 32% of the subjects.
Asanas for Scoliosis
Depending on the type of scoliosis
- For cervical - asanas to eliminate clamps in the neck and shoulders: Marjariasana; Shalabhasana ; Vyagrasana. In addition, rotational and tilting movements of the head will be effective, using a ball for smooth rolling from side to side.
- For thoracic - reducing the bend in the thoracic spine will help: side plank in statics; Viparita Karani ; Uttthita Trikonasana ; Adho Mukha Virasana; variation of Marjariasana; Shalabhasana.
- For lumbar - reducing the deformation of the vertebrae in the lumbar region will help performing a complex of light twists, tilts from a standing position and small bends back, subject to the use of special rollers: Bharadvajasana; Janu Sirsasana ; Uttanasana .
Regardless of the stage of scoliosis development
- Flexible asanas - they allow you to strengthen the muscle corset and gently stretch the spine. Asanas for the legs are very useful: Gomukhasana; Supta Padangusthasana ; Virasana; Supta Baddha Konasana.
- Stretching the muscles in the shoulders will help: variations of Eka Bhuja Swastikasana and Padmasana ; Garudasana, aimed at the upper extremities (arms);
- Yoga breathing - variations of Pranayama : Nadi Shodhana; Ujjayi; Brahmari.
- Complete relaxation in Shavasana, which should end each practice;
- To get rid of pain, Balasana is recommended. Properly selected exercises will have a positive effect not only on the condition of the spine and back, but also on the whole organism as a whole. Each patient’s case is unique, therefore, yoga therapy should correct a certain degree of pathology development. If you follow all the recommendations for the correct execution of techniques, you can achieve the setting of the vertebrae in place, normalization of the work of internal organs and elimination of painful spasms in the back.
Irina
My mother-in-law has congenital scoliosis. After she started attending yoga, her condition noticeably improved. She became calmer, more balanced. The scoliosis, of course, did not go away, but there are positive results.
Oksana
Yoga for "scoliosis sufferers" is a salvation. I have had scoliosis since childhood, and with age it began to progress, headaches, muscle pain, spine pain, and stooping appeared. I underwent courses of physiotherapy exercises and massage, but gymnastics, on the contrary, made it worse, since I could not properly warm up my muscles myself and with sharp movements, I worsened the situation, the pain intensified, and the muscles became inflamed and swollen. I had to give up gymnastics. Then the idea of yoga came to me. Smooth movements, slow stretching, and inner attitude did the trick. I gradually forgot about the pain. Now I continue classes, hoping to completely correct my posture.