Padottanasana

Like standing forward bends, here is a pose that people with scoliosis can find difficult. In fact, this is a pose that anyone with tight hamstrings find difficult.

Like all yoga asana the trick is in getting the posture correct from the feet up right from the start.

Beginning with the feet wide, the pelvis square and the hands on the hips, draw the attention to the soles of the feet. Be aware of the four corners of the foot (big toe joint, little toe joint, outside heel, inside heel) and draw down with those four corners whilst lifting the arches of the feet. With the legs wide it is very easy to roll into the arches so make sure you are lifting them from the get go!

Lift the toes and place them back down gently on to the mat. This ensure the toes are soft and not gripping onto the floor.

Now to me Paddotanasana is a posture to stretch out the back of the body after poses such as Trikonasana and Parsvakonasana. It is a hamstring stretch as well but for people with scoliosis and/or tight hamstrings, there is no need to push the posture.

So from your grounded standing position with the hands on the hips, exhale and begin to hinge forwards from the hips until the body is parallel with the floor - ie, coming to a flat back position rather than drawing the crown of the head towards the floor. Make sure the feet stay grounded and the weight is evenly distributed through the heels and balls of the feet. Feel as though you are tucking your tail bone under and drawing the crown of the head towards the wall in front of you. Your gaze should be towards the floor, chin slightly tucked in and back of the neck long.

Inhale back up to standing.

Repeat five times.

On the final one you can hold the posture, draw the navel in towards the spine and hold for five breaths, coming up on an inhale.

Step the feet together and bring the hands into prayer position in front of the chest.

Namaste Yogis :-)