Step by step...

A step by step approach to asana, breaks down both the hierarchy and the posture itself and is beneficial to all yogis, regardless of limitations or capabilites. It is important never to forget the roots from which the posture grows. Remember, each step of the posture is as important as the posture itself.

A good example of this breaking down technique can be seen in Adho Mukha Svanasana or Downward Facing Dog, a posture which crops up in most styles of yoga and is vital for the Surya Namaska sequence.

Some students, including those with scoliosis, may find that they do not have the strength or stamina to hold this pose for very long and in some practices they may be required to hold it for as long as 10 breaths. If practiced incorrectly, without alignment and breath focus, trying to hold Ahdo Mukha Svanasana for this long can lead to areas of tension developing in the shoulders, back, arms and legs. This is not beneficial!!

Instead we can break the posture down, getting to know the feel of Adho Mukha Svanasana before coming into the full posture. Firstly we can practice lying down with our legs up the wall, making sure the buttocks are as close to the corner of the wall and floor as possible. Flex the feet as though standing on the floor and raise the arms over the heads so they are lying on the floor shoulder width apart, keeping the shoulders relaxed away from the ears. This is Adho Mukha Svanasana. Then we can practice the posture standing. Begin by standing in Tadasana as detailed in a previous post. On an inhale raise the arms alongside the ears, making sure you do not hunch the shoulders up. As you exhale bend forward to a ninety degree angle, trying to keep the back straight. This is Adho Mukha Svanasana. When we are happy with the sensation of the posture we are ready to practice the full asana.

There are of course many yoga asana that are beneficial to students with scoliosis. I find that many asymmetrical standing postures such as Trikonasana and modified Parsvakonasana help the student to become aware of teh asymmetry in their spine and body as they notice the difference between one side and the other. Balances such as Vrksasana assist with distributing the weight evenly between the two feet and elongating the spine to maintain balance throughout the postures and standing and seated forward bends help by allowing the spine and the muscles around it to relax. I find holding forward bends for 10-15 breaths very beneficial; exhaling to feel the spine extending and visualising the crown of the head drawing away from the bottom of the back. Backbends, twists and shoulder openers are also helpful.

Various asana sequences helpful for scoliosis will appear in this blog in due course.