30 Min Yoga Sequence

13 exercises from yoga to correct scoliosis

Scoliosis is a curvature to the spine of the side of the axis. To correct this violation, you need to create a robust, muscular corset that will support the needle in the correct position, and at the same time stretch the clamped muscles, develop mobility of the hip joints. Doing this will help exercise. We will show how to perform the asana recommended by the US National Scoliosis Foundation. They are suitable even for beginners.

1. Stretching The Back And Shoulders In A Straight Angle Poesy

• Stand against the wall, stretch your arms forward at shoulder level and rest your palms on the wall.
• Take a few steps back and stretch your back. Keep your legs wide.

Gradually, like the shoulders and back of the hips stretch, move farther and farther. Ideally, hands on the wall should be at the level of the hips, and your body should be a right angle.

2. Stretching The Back And Shoulders

• Stand against the wall, stretch your arms forward at shoulder level and rest your palms on the wall.
• Take a few steps back and stretch your back. Keep your legs wide.

Gradually, like the shoulders and back of the hips stretch, move farther and farther. Ideally, hands on the wall should be at the level of the hips, and your body should be a right angle.

3. Stretching The Back In Cat And Cow Postures

• Get on all fours, shoulders above wrists, hips over knees.
• Bend your back in the thoracic region, fix for a few seconds.
• Reverse and fix the position for a few moments.
• Bend slowly and carefully.

Begin to arch the back from the loin gradually, vertebra by vertebra, reaching the thoracic and neck. When the entire end is arched, begin to bend it back: first, the thoracic region gradually turns, only then the lumbar.

4. Stretching The Shoulders And Backs In The Posture Of A Slack Puppy

• Get on all fours, shoulders above wrists, hips over knees.
• Take a few steps with your hands forward, lower your stomach, as if you want to touch their hips, straighten your arms.
• Touch the floor with your forehead, relax your neck. The pelvis is gently twisted up so that the back remains straight.

To stretch your back well, pull your arms forward on the floor and your hips back. If you have right scoliosis, move your arms to the right.

5. Stretching The Flexor Muscles Of The Pelvis In The Pose Of A Rider

• Lunge forward with your right foot; the left one stays in the back of your knee.
• Lower fingers on the floor on either side of the right foot.
• Keep your back straight, lower your shoulders, straighten your chest, look forward and up.
• Try to feel the tension in the groin and thigh behind the standing leg.
• Hold the pose for 30 seconds, change your leg and repeat.

6. Stretching Pear-Shaped Muscles In The Posture Of A Pigeon

• Sit on the floor, start the right leg forward and bend at the knee, take the left foot back and try to straighten it.
• Both hips look forward, back straight, without deflection in the lower end.
• Hold the body, leaning on straight arms, or bend your elbows and fall on your forearms.
• Sit of the position for 30 seconds, then change your leg and repeat.

7. Stretching The Hip Biceps

• Lie on the floor, pick up a regular ribbon or an expander.
• Lift one leg, stretch the tape over the foot and, gently shaking, and try to pull the pin closer to you, without bending the knee.
• Stretch the muscles for 30 seconds, then change the leg and repeat.

8. Spinal Twisting

• Lie on your back; arms stretched to the sides.
• Move the pelvis slightly to the right, bend the right leg at the knee and move the knee to the left, trying to get them to the floor next to the left thigh.
• Turn your head of the right and relax.
• Hold the pose for 30 seconds, then change the leg and repeat.
• Muscle Building Exercises

9. Lifting Arms And Legs

• Lie on your stomach, stretch your arms forward.
• At the same times raise your right arm and left foot.
• Breathe evenly and maintain your position for five breaths.
• Repeat the exercise, raising your left arm and right leg.
• There is another version of this exercise:
• Lie on your stomach, stretch your arms forward.

Place your palms on an elevation of about 20 centimeters or, if you have enough shoulder mobility, on the seat of the chair.

Pressing palms on the elevation, lift the body from the floor so that the palms are at shoulder level.

Hold the pose for five breaths and drop down.

Repeat several times.

10. Strengthening The Rectus Abdominis Muscle

• Lie on your back, stretch your arms over your head.
• Lift straight legs to 90 degrees, stay in this position for five seconds.
• Lower your legs to 60 degrees and stay in this position for five seconds.
• Lower your legs to 30 degrees and again linger for five seconds or as long as you can.

Make sure the loin does not come off the floor. If you can’t hold it, lower your legs down as slowly as possible without delays.

11. Half Boat Pose

• This position also helps to strengthen the rectus abdominal muscle.
• Lie on your back.
• Tear off the upper back and legs. The loin is pressed to the floor.
• Straight arms stretch along the body to parallel with the floor.
• Toes are at eye level.
• Hold for 30 seconds.

12. Sidebar

One new study Serial Case Reporting Yoga for Idiopathic and Degenerative Scoliosis confirmed the effectiveness of the side plate to correct scoliosis in adolescents and adults. Dr. Fishman and colleagues tested the effectiveness of the side plate in 25 participants - people from 14 to 85 years old with idiopathic scoliosis (the origin of which has not been identified). First, the researchers checked the posture of each participant using X-rays, and then explained how to perform the sidebar and asked to hold the pose for 10–20 seconds each day.