When I first started yoga I often went into yoga classes wishing that my teacher would tell me exactly what I should do and what I shouldn't do. Unfortunately most yoga teachers I met in the beginning had very basic knowledge of scoliosis so it was really difficult to find some answers.
I have been practicing yoga for the last 15 years now and it has completely changed my life. It not only helped me with my back pain but it also helped me to feel more positive about my scoliosis and love my body the way it is!
It took me a while to figure out what works for me and what doesn't (and I'm still learning) but I have put together the do's and don'ts that I wish I had known when I first started.
Do's for Yoga with Scoliosis
DO get a proper diagnosis from your health professional
I can't stress this enough and it's going to make your life so much easier. Get as much information as you can. An X-ray would be best but the Adam's Forward Bend test can also give you a lot of information about your curve. Find out which side is convex, which side is concave and where exactly the curve is. Is it a double curve (s curve) or a c curve. All of this information will be very useful if you want to practice yoga in a way that is helpful and beneficial for your curvature.
DO find a good yoga teacher and a regular class
Check in your local area if you can find someone who is knowledgeable. Research different styles of yoga and try a few different classes. Slower types are usually more helpful for scoliosis. I like Hatha and Iyengar yoga but have also enjoyed practicing faster styles like Ashtanga and Vinyasana in the past. I think what is most important is that you find a class that you will enjoy attending!
DO practice consistently.
Practicing a little every day is better than a lot now and then. I have been asked if I practice the same every day and I think there is some benefit in repeating poses because then you can see what makes a difference. And keep in mind that yoga only works if you actually do it!
DO focus on creating length where you need it.
Generally speaking we want to create length especially on your concave side whereas your convex side needs to be strengthened. As scoliosis is not 2-dimensional but also comes with a rotation this can become very complex. Have you noticed for example that one of your ribs might be sticking out at the front? This will be due to the rotation so we create length on the back of that "sticking out" side to release it.
DO be proactive and trust yourself.
Just the fact that you are reading this tells me that you want to be proactive and do something about your scoliosis which is the hardest part! Now you need to trust yourself and start to listen to your body. Sensations are the only way your body can communicate with you.
And by that I don't mean avoid anything that hurts because sometimes we need to go through resistance to get to the good bit! Instead investigate pain and ask yourself questions like: is it always there or does it change? Is it sharp and localized or is it a larger area? What happens if I adjust it a little or take a few more breaths?
Don'ts for Yoga with Scoliosis
Don't underestimate the power of breathing and relaxation
As scoliosis comes usually with a rotation in the ribcage breathing can be effected. Breathing exercises can be very helpful to release the intercostal muscles (the muscles in between the ribs). In Yoga for Scoliosis we often focus on breathing into the concave side and breathing out from the convex side.
Relaxation is a "must" for anyone with back pain. Do you sometimes wake up in the morning but don't feel rested? I definitely do... that's why I practice 20min of Savasana (relaxation pose) as often as I can. Restorative Yoga has been very helpful to release not only muscle tension but also lower my stress levels which in return has a positive effect on my body.
Don't be afraid to practice asymmetrically.
Scoliosis is an asymmetric condition so we do have to approach it in an asymmetric way. In 4 weeks Yoga for Scoliosis you learn how to adjust the yoga poses according to YOUR curve and it might well be that you do something completely different on one side to the other. It might also mean that you practice something longer or not at all on one side!
Don't be so hard on yourself
Let the practice of yoga serve you - not the other way around. Nobody is perfect and everyone has their limitations. You are whole and complete with your curved spine.
THE list! Poses to do and not to do with scoliosis
You might be looking for a definitive list of what poses to do and which ones not to do. I was probably looking for the same all those years ago. I have to disappoint you here but I can say the following:
- Twists and forward bends come with a caution in my opinion
- Deep back-bends can be counter productive
- Headstands might not be a good idea if you have a curve in your neck or upper thoracic spine
...but really this depends on your individual body and what else apart from scoliosis is going on!
What I have learned practicing myself and teaching others with scoliosis is that really anything is possible. It's not so much what you practice but it's HOW you practice. Some poses will be more helpful than others for YOUR body. Some advanced yoga poses will be even harder if you also have to consider the rotation and side-ward curve but it can be done!
Ultimately it goes back to trusting yourself and giving your body the time and space it deserves!
