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Welcome to Yoga for Scoliosis a 20 Min Yoga flow to Straighten your Spine.
Today's session focus is Scoliosis. The word scoliosis originates from Ancient Greek word ‘skolios’ which means crooked or curved and is an adjective to describe the twists that form when a piece of wood dries.
A properly formed spine has 3 natural curves; a lordotic curve at the cervical spine, a kyphotic curve in the thoracic spine over the length of the rib cage and lordotic curve at the lumber spine.
Scoliosis is a condition where the spine curves laterally and some of the vertebrae rotate to form either a ‘C’ shape or, in the case of more than one curve, an ‘S’ shape.
In the medical world, scoliosis tends to be categorized into one of the following types:
1.Congenital scoliosis – resulting from problems with the formation of the spine in the early stages of pregnancy
2.Idiopathic scoliosis – where the cause of the scoliosis is unknown and can develop at any age from an infant to an adult;
3.Secondary scoliosis– resulting from neuromuscular conditions such as spina bifida, polio or cerebral palsy; or
4.Scoliosis caused by an accident or injury to the spine
A simpler way of classifying Scoliosis is either :
Structural Scoliosis - meaning the structure of the spine itself has been impacted in some way such as by uneven growth, neuromuscular disease, birth defects or an accident.
Functional (nor non-structural) scoliosis – this is where the structure of the spine is normal but the muscular back is pulling or pushing the spine out of its neutral position into a lateral curve or curves.
So today we are focusing on Functional Scoliosis. I have taken several postures including High plank, Rolling Wave sequence , Seated Twist and locust pose to strengthen and lengthen the muscles supporting the spine.
Dealing with Scoliosis can be extremely challenging but regular physical therapy will provide some much needed relief.
This class is great for all levels and no props are required but can assist where mobility has been compromised Please go at your own pace, rest when required and be patient.
Class Description and Structure
We start the class with a Sankalpa which is a dedication to someone you know that needs a little extra support and love and we send that to them.
From here we move onto our body awakening series to increase mobility and release any tension before starting the practice. We will mobilize the shoulder girdle and strengthen the back muscles including Erector spinae and quadratus lumborum amongst others to strengthen and release the muscles to lengthen the spine.
Next, we move onto our flow sequence which includes cat/cow posture for spinal mobility
After this, we rest in Balasana ( Childs pose ) before moving into high plank and then the rolling wave sequence where we transition from Downward facing dog to Upward facing dog using the spinal mobility of the rolling wave.
These postures will strengthen the core and encourage length so you can develop a strong midsection and increase your spinal mobility. We will rest in Balasana before repeating the sequence an additional 2 times.
From here we will move onto Bharadvajasana ( seated twist ) which is great for digestion and lengthening the spine, We will complete this movement on both sides with an additional modification to encourage a deeper twist.
Finally, we move onto Modified Salabhasana (Locust Pose ) . In this pose we will be actively encouraging the upper back muscles to work to support the lengthening of the spine.
We finish the class with Savasana ( corpse pose ) to release all tension and give the body a moment to recharge before continuing on with your day.
I recommend settings yourself a challenge of completing this flow every day for 30 days and measuring your progress.
Please consult your physician before taking on any new fitness regime. In participating in this exercise program, you agree that you are doing so at your own risk.
You should understand that when participating in any exercise program, there is the possibility of physical injury.
Please be mindful and listen to your body - always enter and exit poses with control.
In voluntarily participating in these exercises, you assume all risk of injury to yourself, and agree to release and discharge Heevanlee Tai Chi and Yoga from any and all claims or causes of action, known or unknown, arising out of Heevanlee Tai Chi and Yoga's negligence.