Yoga: The Most Effective Scoliosis Exercise

Before we understand about scoliosis exercise let us have a brief overview of what scoliosis is. Scoliosis is a back condition in which a person has side-to-side spinal curves in addition to the normal curves through which the lower portion of the human back curves inwards. This condition can result in severe deformity of the back and cause back pain. There are surgical interventions for curing this problem. But at times these surgeries results in several side effects which hinder the normal life of the patient and one has to look for other alternative remedy. The most effective remedy for such a condition is Scoliosis exercises. Although many exercises help in reducing the Scoliosis-related problems, yoga is improving the problem of uneven curves and it is considered the best Scoliosis exercise. Yoga postures are helpful for providing relief from scoliosis because they enable us to stretch our body and help regain the normal shape of the spine.

The most effective yoga exercises for the treatment of Scoliosis-related problems include the Crocodile twist, the Supine knee chest twist, the passive back arch and the one leg up-one leg out posture. These exercises are very helpful in raising one’s lowered shoulder and reducing the back pain.

The Passive back arch scoliosis exercise has been found to be helpful in not only reducing scoliosis-related pain, but also providing relief from the problems related to condition called pectus excavatum (sunken chest). Pectus excavatum is generally caused due to tight muscles across one’s chest and back and soft bones in the rib cage and spine.

The One leg up and one leg out scoliosis exercise have been found to be very effective in reducing muscular tension in legs.

The Seated twist is a good remedy for the treatment of thoracic twist. This exercise also helps to rectify the alignment of the body and is simple to perform.

The Joint freeing series of scoliosis exercises are particularly helpful for people suffering from scoliosis with tight shoulder muscles. The Head to Knee pose helps in maintaining the alignment of the body and straightening of the spine. The spinal and the abdominal twists result in the stretching of muscles in the shoulder.

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Going gaga over yoga

Pop icon Madonna is probably one of the most popular bi-products of commercialized yoga. Since she started to come out with that toned and buffed figure, women all over the world wanted to know what kind of diet she has been doing. When she revealed that she has been on her journey of self-discovery and has found a new source of spirituality, she also revealed her secret in maintaining her almost eternal youth look—practicing yoga that is.
But, aside from staying fit through practicing of yoga there is so much more about the discipline that people should know.

THE TRUTH ABOUT YOGA

Before becoming gaga over yoga, you should familiarize yourself first about what yoga really is, its origin, the many underlying premises behind the discipline and how can you benefit from it. Let’s start first by defining the foreign word that is yoga. Basically, the word “yoga” is rooted from a language of ancient India where it is originated—the Sanskrit. “Yoga,” in Sanskrit, means “union or joining.” It can either be a union that occurs between the mind and the spirit, between the body and the spirit or a joining of the mind, body and spirit as a whole.
But, the term “yoga” can be accurately defined by another Sanskrit word “asana” – the practice of physical poses or postures. Although “asana” is only one of the eight known types of yoga, both terms are now being taken as one because since both of them are concerned with mental and spiritual well being than in purely physical activity.

Since yoga has been packaged for the Western culture, it is now best described as a general term that includes various disciplines. And now, yoga is more popularly known to people as a form of discipline that varies from one concept to another. The term is now also viewed as a discipline that deals with purely physical abstraction to purely spiritual conquest and to just about everything in between. If you are thinking of practicing yoga to improve your life, you must know hoe to convert its underlying possibilities to your own satisfaction.

THE ULTIMATE YOGA BASICS
If you are really interested with yoga, you should be willing to learn almost everything about it. First of all, you should define why you need it.
Some of the many different styles of yoga that being taught and practiced today include “hatha ,” the slow-paced and gentle style; “vinyasa,” the breath-synchronized movement style; “ashtanga,” the fast-paced and intense style of yoga practice; “iyengar,” bodily alignment style, “kundalini,” the breath in conjunction with physical movement style; and “bikram” or “hot yoga” which is practiced in a 95-100 degree room allowing the loosening of tight muscles and profuse sweating.

Aside from being an effective stress and anxiety reducer, practicing of yoga is also proven to increase strength, create energy, build and tone muscles, improve focus, concentration, and posture, reduce blood pressure, improve memory, and relieve pain.

Another basic thing you should know about yoga is that it requires an exertion or force through different poses. Done through the performance of poses, most people might think that yoga is just about stretching, utmost concentration and weird poses. True, you see people practicing yoga doing some sort of “acrobatic” stunts, but those stretching are not just simple flexing of muscles: these are creative processes that balance the body to develop agility, flexibility and strength. Since each pose has a specific physical benefit, the poses in yoga can be done in succession to create heat in the body through movement that will build-up an increase in stamina.

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Pranayama and Yogic Breathing

“Prana” means breath and “Ayama” means pause or retention. Hence, Pranayama literally means retention of breath. However, Pranayama should not be equated simply with merely holding one’s breath or failing to breathe, which is debilitating. Pranayama means creating a balance of energies through which our vitality is extended and our breath is deepened. Through Pranayama, one slows down and extends the breath so that one’s inner Prana or higher life-force can manifest. This also aids in slowing down and calming the mind. The practice of Pranayama balances Prana and Apana and normalizes Vata. In this way, it is useful in treating many diseases. The use of Prana for healing, or Pranic healing, is an important aspect of Ayurveda.

While there are many types of Pranayama, they are usually classified in four groups based upon the nature of the retention:

Retention after expiration (rechaka), called outer retention (bahya kumbhaka)

. Retention after inspiration (puraka), called inner retention (abhyantara kumbhaka)

. Retention made at once

. Retention after many inhalations and exhalations

These last two forms of retention are called “kevala kumbhaka”. Thus, the action of Pranayama consists of four phases:

. Inspiration - Puraka

. Inner retention - Abhyantara Kumbhaka

. Expiration - Rechaka

. Outer retention - Bahya Kumbhaka

Proportion

The proportion of inhalation, exhalation and retention is important in determining the strength and nature of Pranayama. A beginner should practice Primayama with a one-to-two ratio of inhalation and exhalation; that is, with exhalation held twice as long as inhalation. After proficiency in this is’ gained, one should practice with a proportion of inhalation one, internal retention two, exhalation two and external retention two.

The ideal proportion is inhalation one, internal retention four, exhalation two, and external retention four, but this takes some time to be able to do with ease and requires the development of much internal strength. In Pranayama there should be no straining to achieve results but a natural deepening of the breath by letting go of strain and tension.

Technique

Pranayama is best learned by direct instruction from a qualified teacher. The following guidelines should not substitute for that. To practice Pranayama, sit in Padmasana (lotus posture), Siddhasana, Svastikasana, or any other comfortable seated pose. The place of practice should be well ventilated but the draft of air should not come directly toward the body. Open air and a calm and quiet place are preferable.

Certain types of Pranayama require closing alternate nostrils. For this, the right palm is first spread out. The index and middle fingers are turned down, lightly resting just above the bridge of the nose. The thumb is placed on the bridge of the nose at the right nostril and the pinky and ring fingers together on the left. Then alternately, the thumb or other two fingers are used to close and open the right or left nostrils for Pranayama.

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