Back pain and undesirable back problems are concerns of several individuals worldwide. Your spine bears your body’s weight which is why it is under constant tension and stress that aggravates your back pain. And, scoliosis is one of the common back problem that many people suffer. It is a health condition where the affected person’s spine is curved and not straight as others. As a result, it limits the movements and make it quite painful condition. To be precise, if the curvature of your spine is more than 10 degrees to left, right, back, or front, then you can say that you suffer from scoliosis.
Among all the masses, women are more likely to suffer from scoliosis. However, practicing certain yoga poses can help alleviate the discomfort at both physical as well as psychological level. Yoga is highly effective in mitigating the stress and tension on your spine, correcting your posture, strengthening your legs, and minimizing the pain resulting due to scoliosis. So, if you are looking for effective yoga exercises to reduce your discomfort due to scoliosis, rest your worries and pain by just scrolling down to discover the same.
Find Below 10 Simple Yet Effective Yoga Exercises To Alleviate Scoliosis:
1. Cat Pose
Including Cat Pose in your fitness routine improves flexibility of your spine, increases the blood supply, reduces back pain, and relaxes your mind and body when you are suffering from scoliosis. Get on your all fours, breathe in and lift your spine or back up making a half circle inwards or concave, try bringing your chin near your chest, breathe out, raise your chin to view up as your back gets into a convex pose. Repeat this position regularly.
2. Warrior Pose
Practicing warrior pose helps in strengthening your back, enhancing your sense of balance, rectifying your posture, and instilling grace, courage, and peace. As you develop a strong back, it makes it easier for you to overcome the troubles resulting due to scoliosis. All you need to do is widen your both the legs greater than hip-width apart, turn you left heel making your toes point outwards by using your right heel to balance and ground yourself. Make sure that the arch of right heel is in line with your left foot. Now, lower your hips slowly, extend out both your arms so that they are in line with the shoulders, look in the front, hold the warrior pose, and slowly breathe. Repeat the same alternating the legs.
3. Seated Forward Bend
This yoga pose is also well-known as Intense Dorsal Stretch, as it stretches your back and lower back, helps you in getting rid of the trapped stress, minimizes anxiety, and calms your mind. Sit on the floor and stretch your both the legs forward. Now, extend your arms above your head and slowly bend down in the forward direction. Try to touch the toes with your fingers and lower you head as much as you can. Hold this pose for some seconds and then slowly release it.
4. Downward Facing Dog Pose
Downward Facing Dog yoga pose helps in elongating your spine correctly, reduces the stress on your spine, and further strengthens your body by making your arms, shoulders, and legs strong. Get on your fours, raise your knees up the floor and then straighten them keeping your feet flat on the floor, go a couple of steps backwards, and move your arms forward a few steps such that your body creates an inverted V shape. Your head should lower and hang. Hold this yoga pose for a while and then release slowly.
5. Triangle Pose
Enhance your body’s psychological and physical equilibrium by performing the Triangle Pose. It stretches your spine, released the trapped tension and stress, and mitigates the pain of the scoliosis sufferers. Widen your feet apart, extend your arms with palms facing the ground by making them parallel to the ground, and make your left leg turn at 45 degrees and right one at a right angle as both your heels making a straight line. Turn right, make your right hand touch your right foot by bending down and stretch your upper body by stretching your left hand up in the air. Face your left arm, hold the pose, and slowly release. Practice the same on the other side.
When you perform Locust Pose, it increases the flexibility, whole expanse, and strength of your back and releases the fatigue, pain, and tension making you feel comfortable. First, lie flat on your tummy on the floor and then raise your legs off the ground from your thighs by tightening your buttocks. Lift your chest up the ground and stretch your hands back such that your weight gets on your pelvis and abdomen. Look forward and continue breathing. Hold for a few seconds and then release the pose slowly.
7. Child’s Pose
One of the most effective yoga exercise to reduce discomfort resulting due to scoliosis is Child’s pose. Your back and mind gets relaxed after performing this pose. Balance your body on all your fours, get your feet close, stretch your feet wide a bit, bring your knees and thighs down such that your abdomen rests on your thighs and buttocks on the feet, and try to touch your forehand on the ground ahead by stretching out your arms.
8. Supported Shoulder Stand
Increase the flexibility of your spine and minimize your pain by performing supported shoulder stand yoga pose. Lie flat on your back on the floor, raise your legs up by supporting your hips by your palms, slowly shift your body weight over your both the shoulders, and then lift your lower body and mid-body up such that your upper back and head stay on the ground. Hold on for some seconds and then slowly release the pose.
9. Bridge Pose
Doing the Bridge Pose stretches and strengthens your spine and back muscles and helps in releasing the trapped stress from your back and brain. Just lie flat on your back on the ground, bend your knees, stretch your arms so that they can hold your feet, and slowly life your back and hips off the ground. Do long and deep breathing as you hold the Bridge Pose for some seconds, and then release it slowly.
10. Corpse Pose
At the end of your fitness routine, perform corpse pose as it helps relax your body and back completely, heal every muscle and bone of your body, and integrate minute improvements that other yoga exercises work on your body. It helps your body feel refreshed. Simply lie on your back on the ground flat, rest your hands beside you with palms facing the sky, slowly relax each and every part of your body, close your eyes, relax, and meditate.
Now that you know these 10 yoga exercises to alleviate the discomfort resulting due to scoliosis, make sure you perform them regularly to feel better.