Yoga treats scoliosis
Yoga is the best healer. Back problems Now there is every second, because sedentary imageLife does its thing. It's good when the problem can be corrected with the help of exercises. This complex has a very positive effect on the muscles of the back. Thanks to their performance, the spine and ribs eventually equalize.
Most importantly - do not be lazy! Asanas Are described in detail, therefore, if you are interested in these exercises, you will be able to master them even if you are a beginner in yoga.
Yoga from scoliosis
- Cat Pose - Cow Pose
If you just start studying, you need toRelease the spine. Stand on all fours, setting palms under the shoulder, and knees - under the hip joints. On inhalation raise head and coccyx, bending the lower back. On exhalation pull in the coccyx, round your back and let go of your neck. Repeat the transition from "cat" to "cow" 10 times.
- Adho mukha virasana
On exhalation stretch out your arms in front of you. Take a deep breath, directing it to the back, into the scoliosis area, where the ribs contract. On exhalation, give the buttocks back to the heels and stop halfway. On the inhalation, stretch the arms and the pelvis in opposite directions. Direct your breaths into the body, feeling how the intercostal muscles are stretched, the spine and back muscles are lengthened.
To pull the ribs from the concave sideSpine, move the weight of the hands on the opposite (convex) side. Keep your hands on the width of your shoulders. Direct the breath into the body and perform the pose in this manner for 1 minute. Then put the pelvis on his heels, and his hands - on both sides of the body. Completely relax.
- Three-part traction at the crossbar
This pose must be performed at the crossbar, hooks,Balcony railing or sink. Take hold of the crossbar and spread your hands to the width of your shoulders. Not letting go of the support, step back. Let the spine be in a position parallel to the floor, and the feet - just under the hip joints.
Now push the heels forward and put them there,Where before there were fingers. Stretch back, take the buttocks from the crossbar. Align your neck on the line of the spine, do not tug your chin. Feel how, thanks to the pull of the hands, the spine extends along the entire length.
Advance the stops closer to the crossbar and bend your legs inKnees so that the thighs are parallel to the floor, and the knees - just above the heels. Pull the buttocks down. The middle part of the back is stretched downward and widens to the sides of the blades. Advance the feet a few inches further. Take a deep seat. Pull back, feeling how the lower spine extends.
- Utthita trikonasana (posture of elongated triangle)
In the pose of the triangle the legs are set wide inSide, and the body tilts sideways. Because of scoliosis, stretching left and right unevenly (4a - incorrect version). Stretching in the direction with which the spine is concave, it is necessary to emphasize its elongation, not allowing the ribs to protrude from the opposite side.
For this use the variation with a chair (4b - the correct version). Stretch out to the side where the spine is convex, focus on twisting, aligning the right and left sides.
Suppose you have Right-sided thoracic scoliosis. Leaning to the left, you must extendspine. Set the foot at a distance of 120 cm. Turn the left foot outward at a right angle, and turn the right foot inside by 45 °. Stretch the body to the left, bending in the groin area. The arms are stretched out to the sides.
Put your left hand on the back of the chair - so youIt will be possible to straighten the rib area from the concave side of the spine. Pull the right ribs inward to the spine so that both halves of the body become parallel to the floor. Pay attention to how the ribs are straightened in the compressed area from the opposite side.
To ensure stability, pressThe outer edge of the right heel to the wall. If you are engaged in a class in which there are wall ropes, you can braid one right thigh - this is a great variation when Lumbar scoliosis, In which stability occurs without unnecessary effort.
Stretching in the opposite direction, you needReduce the bulge in the back (version 4c). Press the outer edge of the left heel against the wall or use a rope around the left hip. Extend from the hip joint. Put your right hand on your leg, and press the base of your left palm to the sacrum.
On the inspiration, lower the base of the right scapula down,Leading her away from her ears, and pull her in, revealing the chest. On exhalation curl up from the navel area, pulling the left elbow back, leveling the shoulders on one line.
- Virabhadrasana i (the pose of hero i)
In this position, not only the legs but also the lumbar muscles are strengthened. At a scoliosis a pose is convenient for carrying out in a doorway, leaning against a jamb so you can level the case and a basin.
Get up in the doorway so that the groin of the backHis feet pressed against the door jamb. The heel of the front leg is located in front, 60 cm from the opening. Press the inner thigh to the door jamb. The toes of the hind leg are located 60 cm from the back. Align the hip joints parallel to each other, direct the coccyx to the floor.
On inhalation extend arms over head. Stretch up from the upper back, extending the ribs and spine, removing them from the pelvis. On exhalation bend the right leg in the knee at a right angle - so that the thigh is parallel to the floor, and the shin is perpendicular. While the right leg leg should be located strictly above the right heel. The left leg completely unbends, the left heel descends to the floor.
Pulling up the spine, simultaneouslyPush out the back foot to the floor. If you can not put your heel on the floor, put a support under it - a brick or a bag of sand. Pressing the heel down and pushing it back, you turn on the deep lumbar muscle.
- Ardha adho mukha vriksasana (half stand on the hands)
A handstand is one of the first invertedPoses, which are mastered in the classes of yoga. It strengthens the arms along the entire length, creating the basis for the stand on the head. Pulling up in the bar on your hands, you learn to lengthen the spine in spite of the force of gravity - and this is especially important in scoliosis.
If you are not familiar with the full rack and yetReady to master it, try ardha adho mukha vrksasana - it will strengthen the body and inspire confidence. 6a - adho mukha svanasana (pose the dog's face down), pressing his heels against the wall. Lift your right foot and pull the heel away from yourself, pressing the pillows under your fingers to the wall. Lower your right foot down and lift the left one.
This work strengthens the upper back, which is often weakened by scoliosis. She also teaches to evenly extend both sides of the body. Twisting, rest in the pose of the child.
Return to adho mukha svanasana. Then raise both feet on the wall in a half-rack on your hands - 6b. Place them on the width of your hips, parallel to each other. The feet should be on the same line with the hip joints, not higher, and the arms and body - aligned along the entire length. Vigorously press the heels against the wall.
Spread the shoulder blades, leading them away from each other and from the ears. Push your hands away from the floor, pull in your elbows. If it is difficult, use a belt, tied a section of his hands directly above the elbows.
- Sarvangasana salamba (stand on shoulders)
Stand on the shoulders relieves the chronicTension in the neck and shoulders, which is so common in scoliosis. If you are a beginner, use additional materials to open the chest and prevent the weight from shifting to the neck and shoulders. Start with a variation with a chair, a roller and a wall - 7a.
Put the chair back to the wall in the distanceApproximately 30 cm. Place the mat and blanket on the seat. Throw another blanket over the back. Put the roller on the floor in front of the chair. Sit on a chair facing the wall and slowly lean back, entering the pose. Put your shoulders on the roller, and your head on the floor. Take hold of the back legs of the chair and raise your legs, pressing your feet against the wall. Relax your eyes, directing your gaze toward the chest.
Being in a pose for 5-10 minutes. To get out of the asana, slowly slip off the chair and drop the buttocks on the floor.
As you master the posture, go to the variation near the wallWithout a chair - 7b. Put four folded blankets on the floor near the wall, lay down on them, bringing the buttocks to the wall. Place your shoulders on the edge of the blankets, lift your legs up and press them against the wall. Bend your knees, lift your buttocks and move your weight over your shoulders.
Hold your fingers in the lock, but do not bend your arms inElbows. Unfold your shoulders. Put your hands on your back and, supporting yourself, reach out. Alternately straighten your legs. Balance. If you are tired, put your feet on the wall, continuing to pull them.
First perform a pose for 1 min., Gradually increasing the residence time to 5-10 min. To get out of the pose, put your back on the blankets and, continuing to push out your heels, descend until the coccyx presses against the wall.
As you master these asanas, you can try pinch maiurasana (balance on forearms). As soon as the arms and back are strengthened, you can proceed to the salamba shirshasana (stand on the head).
- Passive deflection on the roller
Scoliosis often occurs Muscle cramps. And although the deflections in this case have an essentialHelp, they should be done gently, effortlessly. To open, you need to learn to relax your back muscles. Passive deflections in every way contribute to this.
Coil a thick blanket or use itRoller. Lie down on the support so that the shoulder blades are on the edge, and the head and shoulders are on the floor. Stretch your legs, pushing your heels away from yourself - this will not let the lower back compress. Lift the sternum. Lower your chin to your chest and extend your neck from behind. Stretch your arms behind your head and, if possible, put them on the floor.
Feel, as in the process of breathing, the thoraxEvenly rises and falls. Direct the breaths inside the body, expanding the compressed sections of the chest, opening it. If from the convex side the back presses into the support more strongly, place under this area a small folded four-fold towel - the back should be evenly pressed against the support. This same passive deflection can be performed hanging from the edge of the bed.
- Shalabhasana (locust pose)
Shalabhasana is essential for scoliosis,Since this posture strengthens the muscle that straightens the spine, as well as the posterior surface of the thighs, which provides the necessary support for the spinal column in the backward deflections.
Lie on your stomach and stretch your arms out to the sides at levelShoulders. On exhalation tear off the head and chest from the floor. Do not relax the buttocks and press your hips tightly to the floor. Extend the arms to the sides so that the scapula is removed from the spine. While the palms are below the level of the blades. On an exhalation to fall downwards. Repeat 3-5 times.
Stretch your arms in front of you and feel like musclesThe backs are elongated. Raise your hands and put your hands on the chair seat, previously set in front of you. Once again, pull out your hands and push the chair away from you, lengthening the spine. Gently lift your stomach and floating ribs.
Press your palms firmly against the chair seat, and the hips to the floor, lifting the spine even higher. On an exhalation to fall downwards. Perform the pose 3-5 times. At the same time with your hands you can lift your legs up.
As you master the deflections, move on to more complex postures-dhanurasana (bow posture), траtrasana (camel posture) and urdhva dhanurasane (inverted bow).
- Bharadvajasana with a chair (pose of the sage bharadwaja)
Sit on the chair with your right side and get your hands onBackrest. Press the feet firmly against the floor, connecting your knees and ankles. On the inspiration, lengthen the spine, on the exhalation gently turn from the navel area, pulling the ribs in the opposite direction from the pelvis. To wriggle deeper, push with your right hand from the back of the chair, and the left pull yourself towards the chair, leading the left shoulder blade away from the spine.
Direct the breaths into the body during twisting. With each exhalation curl deeper. Exhale slowly out of the pose. With right-sided thoracic scoliosis, you should focus on twisting to the right. Twist twice in both directions, but stay to the right longer in it.
Over time, add other twists in the sitting position - marichiasana (pose of sage marichi), ardha matsiendrasana (half pose of the king of fish).
- Jana shirshasana (inclination of the head to the knee)
Sit on the very edge of the folded blanket. Stretch your legs in front of you. Take the flesh of the buttocks to the sides of the sciatic bones. Bend the right leg in the knee and bring the heel to the right groin. Gently lower the knee to the side. Bend forward to the left leg, making this movement from the hip joints. Lift the spine, lower the scapula, leading them away from the ears, and pull them inward, opening the thorax.
Such work helps to cope with stoop,Which is often found in people with scoliosis. To properly open the chest, gently push away from the chair. Put a bag of sand (or a bag of buckwheat) on the protruding side of the spine. If you can lean deeper, put a roller or blanket across the straightened leg and lower your forehead to this support. Execute the pose in the other direction.
In the same spirit it is possible to perform pashchimotanasana (tilt forward from the sitting position) and other inclinations. Do not neglect additional materials: use a chair, a bag of sand, a roller.
It is necessary to complete the practice with shavasana (postureDead man) and the observation of breathing. For those suffering from scoliosis, relaxation is a complicated matter because of the clamped muscles supporting the uneven spine. B. C. With. Ayengar advises in shavasana to place a folded towel under the falling part of the back to level the body and fill the void.
In a pose, you need to feel the spine, evenlyExpanding both sides of the chest. Moving attention throughout the body, tracking areas of stress and relaxing them. In the posture it is desirable to remain at least 10 minutes. As we relax in shavasana, the mind becomes calm, and it is at this moment that real healing can begin.
Healing is not a physical act: it affects the deep layers of the mind and spirit. During the course of our life we are faced with difficulties that, like ours Twisted spine, Can become a painful disturbance. Yoga comes to the rescue, which helps to get rid of many problems.
Let this article help you become healthier, stronger than body and spirit. If you liked the material, then tell others about it!