Yoga for scoliosis of 1, 2, 3 degrees

Scoliosis is one of the most common pathologies of the spine. This is not just a defect in posture: curvature of the spinal column leads to disruption of the activity of internal organs. Non-surgical methods for treating scoliosis are often aimed at rebuilding the spine, usually by muscle relaxation or stretching of muscles or ligaments. [1] 

Some doctors use scoliosis treatment methods such as heel lining, physiotherapy exercises, manual therapy, electrical stimulation, acupuncture, Pilates and yoga. [2]

Studies evaluating the effectiveness of restorative and other conservative methods of treatment are contradictory, and therefore their results should be considered inconclusive. [3],  [4] Several small studies are optimistic approaches like yoga. [5], [6]

Yoga for scoliosis is treated differently, because it is not just physical education, it is a whole doctrine that changes the worldview of people. Can yoga classes straighten the spinal axis or is it better to use other practices?

Scoliosis is a condition in which lateral curvature of the spinal column is observed. This asymmetry from right to left is often accompanied by a rotational and / or kyphotic component. [7]

Scoliosis affects 2% to 3% of the population, or an estimated 6 to 9 million people in the United States. Medical and preventive advances in the field of tuberculosis and polio have changed the statistics, so that now more than 80% of cases are idiopathic. [8] Currently, most scoliosis develops in infancy or early childhood. Although it is usually found between the ages of 10 and 15, it usually begins much earlier, and is equally common in men and women during its appearance. [9] Degenerative scoliosis in adults occurs as a result of a combination of age and deterioration of the spine, usually with onset after 40 years. This may be due to osteoporosis. 

Is it possible to do yoga with scoliosis?

In search of healing, patients are interested in whether it is possible to do yoga with scoliosis? If gymnastics is part of complex therapy, then which exercise system is more effective: exotic yoga for scoliosis or something more traditional?

• The doctrine was born in ancient India, and modern variations do not differ in essence. Classes are aimed at moral improvement and bodily recovery.

The practice of yoga is a natural process of rehabilitation and provides the desired dynamics by activating the resources of the body. The most common option is hatha yoga. Its essence is the ability to relax the body and achieve a calm mind. Thanks to a well-designed program, the spinal column straightens, and the progression of the pathology stops.

• The best effect of yogic therapy is observed with curvatures of the 1st and 2nd degree.

At the 3rd stage, improvement after classes is also observed; It is important for the patient with this diagnosis to overcome the fear of the inevitable pain that accompanies this condition. Training is also shown for injuries that lead to curvature of the spinal axis. With a well-chosen rehabilitation program, positive results are achieved: special exercises strengthen the spinal muscles, relieve spasms, put the vertebrae (in the literal sense of these words), and return the ligament flexibility.

Yoga helps patients with scoliosis to stabilize weak muscles; increase breathing range; improve posture while standing, sitting and lying down; Strengthen and lengthen the spine using special postures used as traction. [10]

The system in which when performing exercises for the flexibility of the body requires the use of physical and mental efforts is called hatha yoga. She teaches that each asana affects individual organs. Without delving into the intricacies of the teachings that cannot be described in a short text, let us dwell on the question of hatha yoga in scoliosis.

Classes in the yoga system have a healing effect - say people who practice classes for a long time. Patients not only recover, but also become kinder, morally cleaner - in a word, happier.

• After all, the ancient doctrine is aimed at finding harmony, perfection, peace in the soul. But isn’t this a feeling of happiness?

This is the option of yoga for scoliosis is chosen for safety and affordability. In addition to aligning the spinal column, the benefits of the technique are manifested in the following:

• improves well-being;
• disciplines the body and emotions;
• resists stress;
• makes a person stronger in every way.

Apologists for teaching say that the method increases the intellectual capabilities of the individual, promotes erudition and quick learning. Man is freed from blocks - and that says a lot. Problems and their causes are eliminated, there is time for the realization of an old dream, the realization of hobbies and hidden talents, the opportunity and desire to look at oneself from the side.

• Developing the body and mind, a person “allows himself” to be free, healthy and happy.

This is ideal. How it actually turns out depends, first of all, on a person with spinal problems. And decisive in practice is attunement to the result.

Indications

Yoga is a whole system, almost a religion, combining physical and spiritual aspirations. Yoga is one of the methods of religious and spiritual asceticism associated with Hinduism. In order for yoga to be effective in scoliosis, the patient should accept the teaching as a whole, not only in the part concerning the physical side. This requires considerable effort, discipline, fulfillment of a number of conditions that do not always correspond to the person’s previous lifestyle. 

Outside of India, yoga is commonly known as hatha yoga asana (posture) or basically a form of exercise. Recently, the popularity of yoga has come to the United States, as it has been claimed that yoga is effective in treating scoliosis. Because of this, Yoga has become a popular treatment option in private orthopedic practice. [11]

In 2012, Cochrane reviews stated that they could not evaluate yoga because there was no randomized control or controlled prospective study or its equivalent. [12], [13]

Yoga has many options. Modern hatha yoga is called training to improve control of your own body. This is like the first step to perfection, followed by more subtle steps.

• The experts associate the abundance of new styles with the fact that yoga schools are put on a commercial footing nowadays, and loud or mysterious names of styles are called to banally entice a clientele that is completely healthy physically.

In addition to scoliosis and similar spinal problems, the medical indications for yoga are as follows:

• arthritis, arthrosis;
• vegetovascular dystonia, asthenia;
• chronic fatigue syndrome and anxiety;
• insomnia, internal stress;
• consequences of prolonged stress.

Contraindications

Most adverse events associated with yoga affect the musculoskeletal, nervous or visual systems. [14]

Like any other physical or mental practice, yoga is not without risk. However, given the large number of practitioners around the world,  [15] only relatively few serious complications have been reported in healthy people. Therefore, there is no need to impede the practice of yoga for healthy people. However, yoga should not be practiced as a competition and that yoga teachers and students should never force themselves (or their students) to go beyond their capabilities. Beginners should avoid complex postures, such as a headstand or lotus position, as well as advanced breathing techniques such as capalabati. Practices such as voluntary vomiting may need to be completely avoided. Yoga should not be practiced under the influence of psychoactive substances.

There are temporary and permanent contraindications. You can not include yoga in complex treatment of scoliosis of the 4th degree and with an exacerbation of the process. Other contraindications:

• severe back pain;
• infections
• cardiovascular problems, hypertension;
• neurosis, traumatic brain injury;
• mental disorders;
• malignant tumors;
• gallstones.

Temporary contraindications are present in the postoperative period, in severe conditions, severe fatigue, fever, when the patient is physically unable to withstand the load, be active and perform asanas.

However, some experts are sure that there are no absolute indications or contraindications. Everything is relative and depends on the coincidence of factors in each case.

Duration

The quick result from doing yoga with scoliosis is from the category of good wishes. An unconventional technique requires perseverance, effort, concentration in the classroom. A clear discipline is a must for yoga success.

The duration of the training required to obtain the result is determined by the doctor. The duration of each asana is determined initially: depending on the complexity of the state, each position of the body is held for 10-20 seconds, repeated 2-3 times in a row.

• First, the exercise is controlled by the trainer, then it becomes possible to work independently, at home.

Expected results are reported after 2 months of practice. According to available statistics, on average, the curvature during this time decreases by 30–40%. It depends on the perseverance and time spent on the training mat. In classes of 10-15 minutes, most people have an alignment of 30%. Those who practice daily for an hour or more, during the same time, achieve 40 percent improvement.

Frequency

Official medicine does not recognize the therapeutic usefulness of yoga. Eastern medicine, on the contrary, considers it useful in the first three stages of scoliosis. This is confirmed by practice: specialists and patients talk about the positive results of gymnastics with the use of asanas for stretching and relaxation.

• The problem at an early stage can be completely cured, and a neglected one can be stabilized, preventing progress and the likelihood of complications.

Doing yoga for scoliosis implies systematic and regularity. The more diligently they are performed, the sooner the result is achieved, that is, the symmetry of the spine. The following statistics are presented in the publications: doing hourly daily frequency for 2 months, an improvement is achieved (that is, straightening the curvature of the spine) by 40%.

• However, one should not forget that scoliosis does not develop according to typical patterns, but very individually. Not only the axis of the spine is displaced: the chest is deformed, the muscles of the upper limbs, the whole body.

Everything is so individual that it is impossible to take into account all the features. Therefore, too intense and dynamic exercises should be avoided so as not to aggravate the situation. As for static asanas, they are useful for frequent execution - because they relax and restore muscles, train breathing, stimulate blood supply and nutrition in this area.

Gradually, the vertebrae are retracted into place, symmetry is restored, the functioning of internal organs returns to normal. A person becomes calmer, more alert, sleeps normally, and a healthy habit of monitoring posture and breathing usually remains forever.

Description of the exercise

You should start yoga with scoliosis after consulting with doctors and developing an individual set of exercises. The main objective of the practice is to prevent the aggravation and progression of the pathological process.

• On the part of the patient, a conscious approach to the work of the body, breathing, relaxation at the final stage of classes is important. Systematic training is required.

Regardless of the type of scoliosis, the technique should not overload the spine. You should start with a simple one to smoothly prepare a fragile back. Add the next asana gradually. Do not use force deflections, twists, inverted asanas, long exhausting workouts.

It is necessary to ensure that the anatomical structures of the body are in symmetry with respect to the spine. The chest is deployed, the stomach and buttocks are pulled in. Abdominal breathing. Each asana is performed on inhalation and exhalation.

A temporary feeling of discomfort should not be an obstacle. This is normal, as well as the fact that during the lessons you hear clicking sounds: these vertebrae fall into place, straightening the spinal column. After the asana ends, you need to pull it.

One study used a small modification of the classic posture on the Iyengar sidebar, in which patients were instructed to raise their ribs, which is not part of the Iyengar classic technique. [16] Complex or “S-shaped” bends were corrected by adding a second contralateral strengthening posture, which consisted of holding the free leg with the free hand and pushing this part of the spine, usually the cervicothoracic spine, up. [17]

Yoga for scoliosis of the 1st degree

Scoliosis is congenital and acquired. Depending on the curvature, 4 stages are distinguished, and according to localization - thoracic, cervical, lumbar. By orientation - right and left-handed.

• This is mainly a problem for schoolchildren whose skeleton is growing rapidly. But adults are faced with such a pathology.

Low activity, undeveloped muscles, injuries, unhealthy habits, poor nutrition with a lack of calcium - any of these reasons, and more often the complex can cause a degree of curvature.

The first degree of curvature is considered a variant of the norm, a cosmetic defect. This curvature is up to 10 degrees, visually almost not noticeable. A close look reveals only a slight asymmetry of the shoulder blades and shoulders.

• Yoga for scoliosis at this stage is indicated, but not required, since the defect does not lead to impaired functioning of internal organs.

Yoga for scoliosis of the 1st degree is allowed as therapeutic exercises, as well as for the prevention of relapse. The practice of yogis is able to improve not only the spine, but also the body as a whole. Another point: yoga therapy has the desired psychological effect. To this end, it is convenient to engage in a general group, two to three times a week. However, this mode does not correct the present deformation.

So that classes do not harm the scoliotic spine at 1 tbsp., You should refrain from dynamic and power loads. The fact that the practice was chosen incorrectly is evidenced by pain, including beyond the spine, an accelerated heartbeat, and painful periods in women.

Yoga for scoliosis 2 degrees

If yoga is recommended for scoliosis for treatment, then start with the theory: at least briefly familiarize yourself with the ancient philosophy that lies in the complexes of physical exercises. And let these recommendations help you achieve your goal - to be cured by yoga with scoliosis of the 2nd degree (or 3 degrees).

The effectiveness of yoga is ensured only by observing the rules for performing asanas. A qualified trainer should familiarize them with the patient after the doctor’s opinion. The trainer also offers an individual set of exercises suitable specifically for your case.

• If you are confident in your own responsibility and perseverance, after classes with a teacher, you can go to home training. Trainer tips, available information, video tutorials to help you!

Yoga is distinguished by selective effectiveness: people with the same diagnoses require different treatment complexes. In class, listen to your body: by its reaction, it will be clear which exercises are useful, and which are better to refuse.

• The key point in many eastern practices is conscious breathing.

From it, the body receives energy and strength in order to overcome annoying ailments. The concentration of attention on breathing introduces the element of meditation into physical actions, balances the flow of energy and directs them where necessary. The habit of breathing correctly after regular classes becomes constant, which, according to the theory of yoga, supports the full work of all organs.

Yoga for scoliosis 3 degrees

To achieve the result of yoga with scoliosis of the 3rd degree, it is imperative to engage in hard and systematic. The number and combination of asanas depends on the individual needs and capabilities of the patient. In general, the yoga complex for scoliosis consists of no more than 7 exercises. Each pose has a specific name inherent in the practice of yoga:

• gomukhasana (cow);
• vriksasana (tree);
• virabhadrasana (warrior);
• chakrasana (wheel);
• shashankasana (rabbit);
• jana shirshasana (head to knee);
• uttanasana (stretched pose);
• shavasana (corpse).

The last name is not a joke in the style of black humor; it is such a yoga position that they recommend completing classes - completely relaxed, satisfied, and pacified.

You should get acquainted with the poses in personal communication with the mentor, as well as in drawings and videos. And it is imperative to exclude moments that are fraught with danger: improper performance of asanas, unjustified risks, and unpreparedness for practice in general.

• Classes are unacceptable with exacerbations, in a weakened state, if they are accompanied by excessive discomfort.

You can not include twisting in the complex when the spinal column assumes an unnatural position and shape. On the contrary, the desire for a position characteristic of the spinal column maximizes the moment of alignment.

Yoga for breast scoliosis

An important component in the treatment program for scoliosis is gymnastics. In mild forms, it is aimed at stabilization, in severe forms - at the prevention of relapse. Yoga for scoliosis contributes to this - with the right selection of asanas that strengthen the muscle corset, back and health in general. Doubts about the effectiveness of yoga in breast scoliosis arise in those who are not ready to work regularly, hard and with all responsibility for their health.

According to statistics, most curvatures are localized precisely in the thoracic region, with a shift to the right. If left, then a high probability that scoliosis is a consequence of some other disease.

• Yogic asanas are available to perform at any age. The main condition is not to get down to business without consulting a doctor and initially engage in the supervision of a coach.

It is important that these are qualified specialists each in their field. A competent yoga specialist will definitely emphasize that asanas should be performed smoothly, with concentration, combining movements with the respiratory rhythm and not distracting attention from work. Periodically, the body needs rest, which it should receive due to breathing exercise: inhale and exhale the stomach, returning it to its original position.

The program for the elimination of breast scoliosis includes flexible and relaxing asanas. Locusts, an elongated triangle, the slope of the hero, the side bar - these are the figurative names practiced by the gymnastic system from the ancient Indian sages, gaining more and more fans among our contemporaries. The names are intriguing, but also suggest to patients with scoliosis the correctness of the exercises.

Yoga for C-shaped scoliosis

There are many ways to classify scoliosis. They are based on measuring curvature in degrees, localization on the spine, direction of convexity. The causes of scoliosis are many, but in most cases they are unclear.

• Scoliosis with one arch is called C-shaped, with two - S-shaped. With a C-shaped curvature is observed in one department, in one direction or another. More complex defects are rare.

Standard therapeutic approaches, depending on the angle of curvature, include wearing a corset, surgery, physiotherapy exercises. However, many doctors consider the pathology incurable: as if scoliosis is forever.

• Yoga with C-shaped scoliosis refutes this claim. Why?

First of all, you should believe that yoga with scoliosis can help - if you really want it, be ready to be persistent and regularly perform exercises proposed by an experienced specialist. Yoga therapy strengthens the muscles, due to which a person accepts and holds the vertical position of the body. By focusing on the restoration of the spinal column, success can be achieved not only in the mild stages, but also in more severe cases.

• Unlike regular exercise therapy, yoga restores the optimal functioning of all joints. Namely, impaired joint function, according to new data, is the cause of the occurrence and progression of scoliosis changes.

The complexity of yoga techniques helps to overcome the pain thresholds characteristic of physical exertion with a curved spine. Work with the body, energy and breathing, plus sensations - such an integrated approach allows you to work out the entire musculoskeletal system as deep as possible.

The changes occurring in the body

Expecting a super result after the first lesson is a big mistake. You can summarize the first results after a series of classes, and statistical indicators suggest after two months.

To understand why this yoga posture can help with scoliosis, it is important to understand the physics associated with creating scoliotic curves. A simplified analysis of how people stand straight includes a symmetrical downward movement of the muscles of the back, abdomen, intercostal and paraspinal muscles. Thus, scoliosis can be explained by the asymmetry in the force that these muscles exert on the spine. The spine will bend toward the stronger side, and thus the muscles of the convex side may be weaker than their smaller counterparts on the concave side. [18] Studies suggest that the sideboard posture is useful for strengthening the quadrangular lumbar on the convex side, iliopsoa, abdominals, oblique, intercostal and paraspinal muscles, which in turn can straighten the spine.

With proper exercise, the positive changes that occur in the body are as follows:

• pain is removed;
• muscles are strengthened;
• the location of the vertebrae, the nervous system and the activity of internal organs are restored;
• blood supply is normalized;
• the person calms down, insomnia stops.

Some of the changes are not so pleasant. As a result of yoga, scoliosis can cause pain caused by muscle strain. This is not a cause for concern, but a natural muscle reaction to the load, which goes away by itself. To avoid this activity, it is better to start under the supervision of a specialist, and only then do it yourself.

The best results are observed in adolescents. The prognosis in adult patients is also favorable, but to achieve the effect is somewhat more difficult.

Complications

The likelihood of complications is due to improperly selected exercises or errors in their implementation. In class, patience is important, but within comfort. Excessive stress causes too much pain, and it should not be. If something does not work out, then contact a trainer who helps in the selection of therapeutic yoga asanas for scoliosis. [19]

• It is important to relax the muscles, otherwise they can simply break apart instead of stretching. This is both a painful and dangerous complication.

Interesting in this sense information from British experts who coined the term "yoga disease." They recorded the following complications, which led to a thoughtless and frivolous hobby for exotic practice:

• unbearable pain in the knees;
• stroke;
• sprain;
• violation of the retina.

Perhaps these are the extremes that people face who are not prepared for the practice of yoga either morally or emotionally. With a competent approach, all this can be avoided.

Yoga classes have helped many to get rid of problems with the spine, joints, the effects of stress. The technique has a beneficial effect on the whole body. Like other therapeutic exercises, yoga with scoliosis is useful for most of our contemporaries who are suffering from such problems en masse. The key to success is an individual approach to patients by specialists and the serious focus of each patient on eliminating the problem.