Scoliosis and Yoga- Basics for beginners
WHAT: Lateral curvature of vertebral column.
HOW: Unequal usage of body parts and force on vertebral column.
WHEN: It happens when a wrong body position adopted during daily activities or at job.
MEANS: Body weight and gravity pulls the joints and gives the muscles a new wrong position. If this continues as a habit, it can be identified during challenging situations and external observation. But it does not give any discomfort during normal activities. If still not taken care, situation becomes worse and the symptoms starts during normal activities also.
DISCOMFORTS: Initially pain on one side of the spine (paraspinal spasm) especially lower back or upper back. Spine looks compressed on one side and stretched on other side (deviated from midline). Stretched is considered to be the muscle weakness (not able to overcome the body weight) and compression represent over activity of muscles.
REMEDY: Start using both sides equally with awareness in all activities of the day. Use hot water fermentation before going to bed for painful area.
1. Do not bend to compression side. Please bend to stretched side to activate the muscles.
2. Do not use one side of the body any more. But use the both sides equally as much as possible. Especially during lifting the weights.
3. Do not sleep on soft mattress. Use the hard matters to stimulate the weak muscles and stretch the over active muscles. Sleeping near to the ground also helps to equalize the energies of the body.
4. Do not use high heels. Use flat foot wear for equal transmission of weight and balanced muscle function.
5. Avoid shallow breathing. Allow deep breathing to encourage the core muscles. Avoid side support. Take support from front or back.
CLUES: Self awareness is the best medicine to recover.
1. Pressure at the weight bearing areas should be equal like, on both feet or both hands or both shoulders etc.,
2. Blood flow and recovery of tissues must be observed with the relaxation session at the end of the session.
YOGA PRACTICES: Maintain each pose for 5-10 breaths.
1. Standing: Hastottanasana and Pada hastasana with stretched spine all the way.
Trikonasana and Ardhakati chakrasana towards stretched side.
2. Sitting: Janu sirasana and Paschimottanasana with stretched spine all the way.
Goumukhasana, Ardhamatsyendrasana towards stretched side.
3. Prone lying: Bhujangasana for upper back and Salabasana for lower back.
Krida Matsyasana and Salabasana (opposite limbs) on stretched side.
4. Supine lying: Uttanapadasana and Halasana with hands support all the way.
Pawana muktasana- hold the thigh on stretched side and rotate the other leg
5. Inversions: Allowed only with supervision or a mirror infront.