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.
CAREFUL:
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.
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