YOGA EXERCISES THAT WILL HELP WITH SCOLIOSIS

Yoga Exercises That Will Help With Scoliosis

Regular performance of a special set of exercises will help correct scoliosis and restore correct posture. Scoliosis is called curvature of the spinal column in relation to its axis. The main task in such a situation is to strengthen the muscular corset to such an extent that it can hold the spine in the correct position.

At the same time, it is necessary to stretch the clamped muscles and develop mobility in the hip joints. A special set of yoga exercises for scoliosis is aimed at solving these problems, which even beginners can handle. The only nuance: at the third and fourth stages of scoliosis, the presence of painful sensations in the neck and back, you should practice with a trainer and only after consulting a doctor.

Poses that help stretch muscles

It is best to start the session with exercises to stretch the back, shoulder girdle and legs:

Stretch in a right angle pose: stand in front of a wall, stretch your arms forward and rest them against the wall. Take a couple of steps back, leave your feet hip-width apart and stretch your back. Try to gradually move further away. It is good if your hands are at hip level and your body is a right angle;

Shoulder and back stretch: Grab the edge of a surface at hip level, such as the edge of a table. Step back without letting go of your hands. Keep your back and legs straight to feel the stretch in your back muscles. In this position, squat down, bending toward your legs. Your back should remain straight, and your hands should be on your hips. Squat deeply and return to the starting position;

Cat and cow poses - on all fours, place your shoulders directly above your wrists and your hips above your knees. Arch your back, hold this position for a few seconds. Bend over and hold the pose again. Perform arches with caution. You can try arching your back gradually, in segments, starting from the lower back, and arching from the thoracic region;

Stretching Puppy Asana – standing in the same starting position, take a few steps forward with your hands, stretch your stomach toward your thighs, straighten your arms. Touch your forehead to the floor, relaxing your neck. Your back should remain straight. Try to stretch your arms forward and your hips back. With right scoliosis, move your hands to the right;

Horseman's pose: Lunge forward with your right leg and rest your left leg behind you on your knee. Place your fingers on the floor on either side of your right foot. Straighten your back, drop your shoulders, open your chest, look up and forward. You should feel tension in your groin and left thigh. Hold for 30 seconds and repeat with the other leg;

Pigeon pose: sitting on the floor, bend your right leg at the knee and move it forward. Move your left leg back, try to straighten it. Your hips should point forward. Straighten your back, do not bend at the waist. Hold your body with support on your straight arms or forearms. After 30 seconds, repeat with the other leg;

Hip stretch: Lie down on the floor and hold an expander or band in your hands. Raise one leg, place the band over your foot, gently turn it, trying to pull your leg toward you. Do not bend your knee. Do the stretch for 30 seconds, then repeat with the other leg;

Spinal twist: lying on your back, stretch your arms out to the sides, shift your pelvis to the right and bend your right leg at the knee. Move this knee to the left, try to touch the floor with it. Turn your head to the right, relax your muscles. Hold the pose for 30 seconds, repeat on the other side.

If pain or discomfort occurs while performing the exercise, it is recommended to reduce the intensity of the stretch.

You should not feel pain when performing any of the exercises. If you feel pain, you should reduce the intensity of the stretch or skip the exercise.

Yoga against scoliosis

Back yoga for beginners is a very real way to restore the health of the spine, get rid of the manifestations of scoliosis, avoid its complications and negative consequences. Exercises should be done at least 3-4 times a week, and very soon you will feel how your posture, flexibility, and overall well-being have improved.