Yoga for scoliosis: Some Poses that Can Help

yogaforscoliosisScoliosis is a condition that is quickly becoming a major concern, with millions of people in the U.S. indicating that they experience complications related to the disorder. If you suffer from scoliosis, you likely know that the effects can be debilitating. Aside from the pain caused by the condition, you may have experienced emotional stress, depression, physical complications such as gastrointestinal disorders, and other ailments.

In addition to medical treatments, there are a number of lifestyle options that can help significantly in managing scoliosis, and yoga is one of them.

Especially by aiding the muscles that support the spine, yoga can be a helpful part of an overall care plan.  But as is true for all ailments, there are certain approaches and certain poses that can be more helpful than others as a part of a treatment approach.

So let’s take a look at some basic poses that can be helpful for scoliosis, and if you want some help learning about yoga and finding the practice that’s just right for you, try an introductory yoga course that will help you understand the different styles and their benefits.

Mountain pose


One of the most often recommended poses for aiding scoliosis is also one of the most basic. This fundamental standing position forms the foundation for other standing poses. And while to an observer, it may look as though a practitioner is “just standing there,” the reality is that the pose draws a number of benefits, particularly for your back. Here is how it’s done:

1. Stand with your big toes touching and keep your heels slightly apart.

2. Lift your toes and the balls of your feet and then settle them back in position.

3. Spread your toes apart and find a firm balance .

4. Without locking your knees, firm your thigh muscles and raise your pelvic bone slightly toward your navel.

5. Keep your chin parallel to the floor and relax your shoulders, letting your arms hang naturally.

6. Relax your facial muscles and take slow, fluid breathes.

Tree pose


Another standing pose that helps you optimize your posture, tree pose will also help you develop your balance and generally promote good back health. Additionally, if stress and emotional health is part of your concern in taking up yoga, this can be a very helpful posture. You can learn others that are great for this purpose as well in an online yoga course for stress reduction.

Here’s the method for performing the pose:

1. Starting in mountain pose, the basic position, you will want to shift your weight on to your left foot.

2. With your right hand, reach down and grab your right ankle.

3. Using your right hand, move your right foot up toward the ceiling. Place the sole of your foot against your left thigh.

3. Pointing your tailbone toward the floor, stretch and lengthen your spine. Draw the pelvic bone inward.

4. Place your palms together in front of your chest and squeeze your shoulder blades together.

5.  Ease the bent knee backwards.

Hold this position for several seconds as you breathe in and out.

Cat and cow pose cycle

This combination of two poses is one of the best yoga routines you can do for your back.  For others like it, specifically aimed at supporting your back health, you can take a course in yoga for your back and neck.

Cat pose


The cat pose will gently work out your spine, and it also aids with digestive issues by massaging your digestive organs. You will alternate this, as suggested above, with the cow pose.

1. You will start this pose in a table top position. Your arms will be straight down; your hands should be directly below your shoulders; and your knees should be directly under your hips. Make sure your hands are palm-down on the mat.

2. Look toward the floor as you spread your fingers. Breathe in and pull your abdominal muscles inward.

3. As you breathe out, raise the center of your back toward the ceiling and curl your head inward. Continue on to the cow pose and alternate the two.

Cow pose


It is very important that you incorporate this along with the cat pose, as doing so will help your back and spine by providing fluid motion back and forth. The method is very simple. Moving back to table top position from the cat pose, roll your shoulders back, and push your belly downward, bringing your head up toward the ceiling.

Child’s pose


The child’s pose is a calm and relaxed position that’s easy to achieve, while still drawing benefits for your health. In fact, it is a great one to practice directly after coming out of the cat/cow cycle, so you might add this as final step after cycling the cat and cow positions a few times.

Additionally, child’s pose is regularly used in restorative yoga practices for rejuvenating the body and promoting deep relaxation.  If these goals are of interest to you, you might try out a course in restorative yoga.

The pose is simple to complete. Starting out seated on your heels, roll forward with your upper body and lower your chest close to your knees. Keep your arms straight out in front of you. You can hold this for five to seven minutes.

Keep learning

Hopefully, these few poses that are often recommended for Scoliosis will be helpful for alleviating symptoms and give you an idea of how helpful yoga can be as a part of treatment for the condition. Take advantage of the online resources available to you as you continue learning a yoga routine that will help make you feel good and support your ongoing health and well being.