Yoga for Scoliosis

By ELISE BROWNING MILLER

Illustrations by Alexander Laurant. Photograhs by !red Sti"son
WITH REGULAR PRACTICE, YOU CAN EASE THE PAIN OF A CROOKED BACK AND TURN IT
INTO A POWERFUL TEACHER.

#he dull a$hing on the right side o% "y "id&ba$' (as %a"iliar. Sitting at "y des' all day
(or'ing on in$o"e taxes (as not only dulling "y "ind) it (as $reating a ain in "y body
that I $ould no longer ignore. So I got u and headed %or the 'it$hen. Stu%%ing "y %a$e (as
al(ays a *ui$' solution %or the ains and roble"s o% li%e.
As I grabbed %or the %ood) it o$$urred to "e) +Not only a" I in ain) I," do(nright
deressed- +#hough I 'ne( taxes (ere not al(ays an enlightening tas') I hadn,t reali.ed
that "y (hole sy$he (as besieged by negati/ity. Was "y negati/e attitude a%%e$ting "y
already /ulnerable ba$' or (as it the other (ay around0 Either (ay) eating (as not going to
sol/e the roble".
I 'ne( o% only one solution %or "y sas"ed ba$' and negati/e attitude. !or years) only yoga
had heled "e $oe (ith the ain I had li/ed (ith al"ost all "y li%e. At 12 "onths) I had
%allen do(n a stee %light o% base"ent stairs. Initially) the %a"ily hysi$ian thought I had
only bro'en "y nose. 3ears later) I %ound out that "y ribs had been 'no$'ed out o% osition
%ro" the a$$ident) (hi$h gradually $reated a lateral $ur/ature o% the sine $alled a s$oliosis.
Figure 1 Scoliosis is
characterized by a
lateral curvature of the
spine, and rotation of
the affected vertebrae
toward the side of the
concavity. The ribs are
compressed on the side
of concavity and spread
apart on the convex
side.
Figure 2 In a right
thoracic scoliosis, the
major scoliosis is
concentrated in the
thoracic (mid bac!
region and the spine
curves to the right.
WHAT IS SCOLIOSlS?
"erhaps the most dramatic of spinal aberrations, scoliosis appears
in cave paintings of prehistoric man and was first treated with braces
by the #ree physician $ippocrates in the fourth century %.#, &ot only
does it create spinal deformity and rib displacement, it twists the
shoulders and hips and shifts the body's center of gravity. Its most
obvious symptoms are cosmetic, but pain and cardiopulmonary
complications (due to compression of the heart and lungs! are also
common. The word (scoliosis( is derived from the )ree word sol,
which means twists and turns. In scoliosis, the spine forms an S curve
(or reversed S! from side to side down the bac, and at the same time
the bac of the spine rotates toward the concave side of the S, twisting
the rib cage and maing the sides of the bac uneven. (To observe this
effect, bend a hose into an S shape and observe how it rotates at the
same time.! "articularly when this curvature occurs in the mid* bac
region, the ribs compress on the concave side of the spine and spread
apart on the convex side (+igure ,!. -n the concave side, the attached
ribs are pushed sideways and forward, while on the convex side, they
collapse toward the spine and move bac, thus forming the
characteristic rotation of the rib cage. The ribs on the convex side
often protrude posteriorly, and over this protrusion there fre.uently
develops a tense, painful mass of muscle tissue.
FOUR MAJOR SCOLIOSIS CURVES
#urvature can tae place anywhere in the spinal column but
generally follows four common patterns. In a right thoracic scoliosis
(+igure /! , the major scoliosis is concentrated in the thoracic (mid*
bac! region, and the spine curves to the right. (There may also be a
counter curve to the left in the lumbar region, but this curve is less
severe.! In a left lumbar scoliosis (+igure 0!, the major curve is to the
left and is concentrated in the lumbar (lower bac! region, though, as
shown in the diagram, there may be a less extreme counter curve to
the right in the thoracic region. 1 third type of scoliosis is the right
thoraco* lumbar (+igure 2! , where the major curve is to the right in the
thoracic and lumbar region. The last type of curvature (+igure 3! is the
right thoracic*left lumbar combined curve, where the major curve is to
the right in the thoracic region, with an e.ual counter curve to the left
in the lumbar region. +or unnown reasons, 45 percent of thoracic and
double curves are right convexity (curve to the right!6 75 percent of the
thoraco*lumbar curves also are right convexity6 and 85 percent of the
lumbar curves are left convexity. Seven times as many women as men
have scoliosis.
STRUCTURAL AND FUNCTIONAL SCOLIOSIS
Scoliosis can be either structural or functional. The structural
!igure 4
!igure 5
!igure 6
!igure 17
!igure 11
8In$orre$t9
YOGA POSES FOR LENGTHENING THE SPINE
9hen beginning to practice yoga, the most important movement is
lengthening the spine. This movement will create more evenness in the
spine and ribs and release tension in the muscles of the bac.
#at:#ow "ose. 1t the start of a practice period, loosening the spine with
the breath is important to prevent injury, particularly at the apex of the
scoliosis. ;neel with the hands below the shoulders and the nees below
the hips. Inhaling, lift the head and tailbone, maing the lower bac
concave. <xhale and tuc the tailbone, rounding the bac and releasing
the nec (+igure 8! . =epeat at least ,5 times.
>ajrasana (#hild's "ose!. 1fter completing the exhalation in
the #at:#ow "ose, stretch the hands out in front. Inhale deeply into the
bac, particularly the concave side where the ribs are compressed.
<xhale and move the buttocs bac halfway toward the heels. Inhale,
and stretch the arms and the pelvis away from each other, with the upper
bac following the arms and the lower bac following the pelvis (+igure
7!. %reathe into this position, feeling the intercostal muscles stretching
between the ribs and the spine and bac muscles lengthening. To help
stretch the compressed ribs on the concave side, move the arms toward
the convex side, eeping the arms shoulder*width apart. &otice how this
movement maes the bac more even (+igure 4!. ?ter breathing into this
position for a minute, move the buttocs all the way bac to the heels
and relax the arms by your side. =elax the entire body.
Three-Part Bar Stretch. This pose may be done at a dance bar or at
home on a porch railing, sin, or wherever you can grab onto something
and pull.
,. )rab onto the bar with hands shoulder*distance apart and wal the
feet bac until the spine is parallel to the floor and the feet are
directly under the hips. &ow bring the heels forward to the position
where the toes were and hang bacwards, bending from the hips
and stretching the buttocs away from the bar (+igure , 5!. ;eep
the nec in line with the spine, not allowing the chin to lift up. +eel
the entire spine being lengthened by the pull.
/. %ring the feet in a few inches toward the bar and bend the nees
into a right angle, with the thighs parallel to the floor and the nees
directly above the heels. #ontinue to stretch the buttocs down
and bacwards. This particularly stretches the mid*bac below and
to the sides of the shoulder blades.
!igure 1:
!igure 1;
!igure 1<
0. 9al the feet forward a few inches farther to allow the heels to
remain on the floor. @et the buttocs move down toward the floor in
a s.uat. &ow pull bac, eeping the buttocs down, and feel the
lower spine being stretched.
STANDING POSES
Trikonasana (Triangle Pose). In Triangle "ose, the feet are separated
while the torso stretches to the side. %ecause of the scoliosis, your
emphasis should be different when you stretch to each side. 9hen
stretching toward the side of the concavity, emphasize lengthening the
spine to open up the compressed ribs on the underside of the body and
decrease the protrusion of the ribs on the opposite side. 9hen stretching
to the convex side, emphasize twisting to create more evenness on the
sides of the bac.
+or example, someone with a right thoracic scoliosis would stretch to the
left to create length in the spine. Separate the feet about one leg's
length. Turn the left toes out to 45 degrees and the right toes in to 23
degrees, and stretch the torso to the left, bending from the hips and
stretching the arms away from each other. "lacing your left hand on the
bac of a chair helps to spread out the ribs on the concave side. Arop
the right ribs in medially towards the spine so both sides of the body are
parallel to the floor. &otice how dropping the right ribs spreads out the
compressed left ribs (+igures ,, BincorrectC and ,/!. Dou can also press
the right outer heel of the foot into a wall to give stability and strength
from which to stretch. If you are practicing in a studio that has wall ropes,
a rope attached to the wall and wrapped around the right thigh is an
excellent way to create this stability, particularly for someone with a
lumbar scoliosis.
It is also important to stretch to the opposite side to decrease the bulge
in the bac on the convex side of the spine. "lace the left outer heel at
the wall or use a rope attached around the left leg. @engthen out from the
hip as you did on the left side. "lace the right hand on the leg and bring
the left heel of the hand to the sacrum. Inhale and draw the base of the
right shoulder blade down from the ears and into the body, opening the
chest. <xhale and twist from the navel, drawing the left elbow bac to
align the shoulders with each other (+igure ,0!. @et the nec and head
follow.
Virabhadrasana I (Warrior Pose). This pose strengthens and stretches
the legs, psoas, and bac muscles. +or students with scoliosis, this pose
is best practiced with the support of a doorjamb or pillar, to eep the
torso upright and balanced. %ring the bac groin to the edge of the door
jamb with the front heel about two feet ahead and the front leg hugging
the side of the wall. "lace the bac toes about two feet behind the left
hip. S.uare the two hips so they are parallel to each other and point the
tailbone to the floor, lengthening the sacrum.
Inhale and bring the arms overhead parallel to the shoulders, palms
facing toward each other, and lift from the upper bac, lengthening the
ribs and spine out of the pelvis. <xhale and bend the right leg, creating a
right angle, with the thigh parallel to the floor and the shinbone
perpendicular to the floor (+igure , 2!. The right nee should be directly
over the right heel, with the left leg fully extended and the left heel
descending to the floor. ;eep lifting the spine and at the same time press
into the floor with the bac leg. If you have difficulty bringing the bac
heel to the floor, place a sandbag under the heel for balance. "ressing it
bac and down to the floor helps to penetrate the deep psoas muscle.
+or additional standing poses helpful for scoliosis, consult %.;.S.
Iyengar's Light on Yoga (Shocen %oos, ,48,!. Etthita "arsvaonasana
(@ateral 1ngle "ose! , 1rdha #handrasana ($alf ?oon "ose!,
"arighasana (#ross %eam of a )ate "ose! are three excellent lateral
stretches to do for scoliosis that follow the same guidelines as
Trionasana. "arivrtta Trionasana (=evolved Triangle "ose! , and
"arivrtta "arsvaonasana (=evolved @ateral 1ngle "ose!, two twisting
standing poses, are highly recommended for intermediate yoga students.
!igure 1=
!igure 12
!igure 14
INVERSIONS
<ven in a healthy spine, the continual pull of gravity can compress the
intervertebral disc and eventually cause nerve damage or disc
herniation. In a spine with scoliosis, the problem is even more
pronounced. The person will tend to feel the uneven pressure of gravity
constantly but have no understanding of how to create alignment to
alleviate it. Inversions create a freedom in your body to experience
alignment without the usual distortions caused by gravity. 1s a result, it is
often easier, particularly if you have a scoliosis, to feel what alignment is
upside down than while standing on your feet. The inversions also
develop strength in the bac and arms6 increase circulation to the
vertebrae, brain, and other organs, and encourage Iymphatic circulation
and venous blood return.
Ardha Adho Mkha Vrksasana (!al" !andstand). $andstand is generally
one of the first inversions students learn. It helps to develop arm and
shoulder strength, preparing you for other inversions such as $eadstand.
%y learning to lift up in $and stand, you also learn to lengthen the spine
against gravitational force, a movement that is particularly important for
those with scoliosis. If you are new to $andstand and afraid to try it,
1rdha 1dho ?uha >rsasana ($alf $andstand! is an alternative that
can help you build your confidence and strength. To warm up, do 1dho
?uha Svanasana (Aownward*+acing Aog "ose! with the heels at the
wall. @ift the right leg and extend through the heel with the ball of the foot
pressing against the wall (+igure ,3!. =everse, bringing the right leg
down and lifting the left leg. This movement helps build upper body
strength, often lacing in practitioners with scoliosis6 it also teaches you
to lengthen both sides of the body evenly, despite the distortion in your
spine.
=est in #hild's "ose. &ow go bac into 1dho ?uha Svanasana and lift
both legs onto the wall, hip*width apart and parallel to one another. The
feet should be at hip level, no higher, and the arms, shoulders, and torso
should be in a straight line (+igure ,F!. "ress actively into the wall with
the heels. Spread the shoulder blades away from each other and draw
them away from the ears. "ress into the inner hands, draw the elbows in
and eep the arms straight. If this is difficult, use belt around the arms,
just above the elbows.
Sala#ba Sar$angasana (Sholderstand). Shoulderstand releases the
chronic tension in the nec and shoulders so common among people
with scoliosis. If you are a beginner, you should have as much support
as possible to encourage the chest to open and to prevent the weight of
the body from descending on the nec and shoulders. %egin by using a
chair, a bolster, and the wall. "lace the bac of your chair approximately
passive bacbend over the edge of your bed.
Salabhasana (Locst Pose). This bacbend is very important for
scoliosis, because it strengthens the erector spinae muscles and the
hamstring muscles of the legs. This strengthening helps to ensure
ade.uate support of the spinal column in all bac bending poses.
@ie face down and extend the arms out to the side, in line with the
shoulders. -n an exhalation, lift the head and upper chest off the floor,
eeping the buttocs firm and pressing the thighs strongly down.
@engthen the arms out to the side so the shoulder blades stretch away
from the spine, eeping the hands below the level of the shoulder
blades. <xhale as you
release. =epeat three to five times.
&ow stretch the arms overhead and feel the muscles of the bac
lengthening from the pelvis. @ift the arms and place the palms on the
seat of a chair in front of you. Stretch the arms out once again and move
the chair farther away to lengthen the spine. )ently lift the abdomen and
floating ribs to support the front of the spine. "ress down strongly with
the palms on the chair as you press the thighs downward and lift the
spine further (+igure /5! . <xhale as you release. =epeat three to five
times. Dou may also do this pose with the legs lifted as well as the arms.
1s you become more advanced, you may wish to attempt more
advanced bacbends, such as Ahanurasana (%ow "ose!, Estrasana
(#amel "ose!, and Erdhva Ahanurasana (Epward +acing %ow "ose! .
TWISTS
Twists are very important for scoliosis because they help to derotate the
spine. #aution should always be taen to lengthen the spine before
twisting. %hair T&ist.Sit on a chair with your right side to the bac of the
chair and your hands placed on each side of the bac of the chair. "lace
your feet firmly on the floor, nees and anles together. 9ith an
inhalation, lengthen the spine6 with the exhalation, gently rotate from the
navel, stretching the ribs away form the pelvis (+igure /,!. "ress with the
right hand into the bac of the chair to create more twist, and with the left
fingers pull on the bac of the chair, drawing the left shoulder blade away
from the spine. #ontinue to breathe into the pose and twist further with
each exhalation. 9ith an exhalation, slowly release the pose. +or a right
thoracic scoliosis, emphasis should be put on twisting in this direction.
Twist both ways twice, but stay longer on this side.
1s you progress you will be able to add several other seated twists that
are beneficial to scoliosis, including %lharadvajasana, ?aricehyasana,
and 1rdha ?atsyendrasana.
FORWARD ENDS
+orward bends help you release deep tension in the bac and shoulders.
The longer you can stay in these poses, the deeper will be the release.
'an Sirsasana (!ead to (nee Pose). Sit at the very edge of a folded
blanet with both legs straight, and pull the flesh of the buttocs away
from the sitting bones. %end your right nee and bring your right heel into
the right groin, letting the nee fall gently to the side. %end forward from
the hips over the left leg. In this forward bend, first lift the spine and draw
the shoulder blades down and into the bac, opening the chest. This
movement counter acts the tendency of people with scoliosis to hunch
their bacs and round their shoulders. To achieve this opening of the
chest, you may pull gently on a chair, or on a tie wrapped around the ball
of the left foot. "lace a sandbag on the protruding (convex! side of the
spine. (+igure //!. If you can come farther forward, place a bolster or