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Top 6 Yoga Exercises for Scoliosis

Top 6 Yoga Exercises for Scoliosis

Top 6 Yoga exercises for scoliosis are helpful in alleviating the pain and realigning the spine. In scoliosis, the spine curves to the sides and deforms causing immense pain. The spine curves from side to side in S or C shape and it occurs just before puberty during growth spurt. Scoliosis is easily detected and must be treated early on. Else it may result into severe deformities of the spine. Scoliosis hampers the movement of a person and it is extremely painful. Though doctors suggest surgery, but there are ample yoga asana for scoliosis, which help in spinal correction.

Yoga poses for scoliosis promote and enrich muscles and also helps in spinal strengthening. This takes the excess pressure off the spine. The breathing techniques and various poses help in correcting spinal shape. Yoga is a stress free and routine activity which not only corrects spinal deformities, but also strengthens the core muscles within. Back problems not only displease but also provide a lot of discomfort so it is better to prevent and cure them early on.

Top 6 Yoga Exercises for Scoliosis include:

1. Adho Mukha Shavasana or Downward Facing Dog

Adho mukha shavasana or downward facing dog

Downward facing dog asana stretches the leg, shoulder, spine and whole body. This exercise builds strength in the entire body, particularly arms, legs and feet. This also helps in relieving fatigue and improving the entire immune system. It also rejuvenates the body, improves blood flow, calms mind and lifts spirits.


    1. Stand on the yoga mat with feet apart
    1. Now bend with hands and feet touching the floor
    1. Hands must be just below the shoulders and fingers wide apart.
    1. Knees under hip and apart from each other
    1. Keep the spine straight and relaxed
    1. On deep exhale, push hips high forming an inverted V shape
    1. Keep your back straight and front ribs tucked in.
    1. Legs straight with hamstrings very tight
    1. Let your head hang as you hols the pose for a bit
  1. Repeat again for 3-5 times

2. Vibhadrasana II or warrior pose II

Vibhadrasana II or warrior pose II

This posed is named for a fierce warrior. This pose increases stamina and also helps in correcting posture by strengthening back and improving balance. This helps in correcting scoliosis and also adds more courage and strength to the body


    1. Stand on yoga mat with feet stretched over hip width
    1. Let the toes of one foot point outwards
    1. Balance on your other feet’s heel to form an upright posture
    1. The arch of one foot’s heel must be in line with other foot.
    1. Now lower your hips and stretch your arms out to gain strength and courage
    1. The arms must be in line with your shoulders.
    1. Look ahead and hold the pose with grit and valor
  1. Breath firmly and repeat

3. Trikonasana or Triangle Pose For Scoliosis

Trikonasana or triangle pose for scoliosis

Trikonasana is a standing pose that enriches the spine and back. It stretches the spine and helps in mental and physical strengthening. It provides total body balance and firmness. This also reduces stress and back pain and is helpful in correcting scoliosis.


    1. Stand on yoga mat with feet one leg distance apart
    1. Knees must be straight and unbent
    1. Turn right foot outside and left foot less than 45 degrees inside
    1. Keep the heels in line with hips
    1. Stretch the arms on sides parallel to ground and palms facing down
    1. Now extend the trunk to the right and bend with the right hand to touch the right foot
    1. Keep palms faced down and flexed
    1. The spine and trunk are gently twisted and arms stretched away from each other.
    1. Now hold the position and breath 4-5 times
  1. Repeat for the other side

4. Shishuasana or Balasana or Child Pose:


Shishuasana calms down the nervous system and also relaxes the spine. This is ideal for correcting scoliosis and muscular disorders. It extends and discharges the spine and lower back. The body confronts the floor in fetal position.


  1. Sit straight comfortably with the spine erect
  2. Now breath out and try to bend your body in forward direction towards your thighs
  3. Now try to touch the floor with your forehead
  4. Place your hands in forward stretch
  5. As you touch the floor with your forehead start breathing and close your eyes, hold for 2 minutes
  6. Now inhale and come back to your original pose
  7. Repeat the pose about 3-5 times

[Read: Ways to increase workout motivation]

5. Paschimottanasana or Seated Forward Bend:


Paschimottanasana or seated forward bend position stretches the whole spine specially lower back, hamstring, and hips. It also massages and tones the abdominal pelvic region. It improves blood circulation, and also stretches and strengthens calf muscles. This in turn activates the spinal nerves. Thus toning the arms and reducing abdominal fats.


    1. Sit upright with legs stretched out straight
    1. Keep spine erect and toes flexed towards you
    1. Now breath in slowly and raise your arms straight above your head and stretch up
    1. Slowly breathe out and bend forward keeping the spine erect
    1. Place your hands on your legs and do not overstretch
    1. Now holding toes pull yourself to go forward
    1. Stay in this position for sometime
    1. Now exhale and raise arms above
    1. Breath out and place arms down
    1. Now relax with palms down
  1. Repeat 3-5 times

6. Shavasana or Corpse Pose

Shavasana or corpse pose

Shavasana must always be the warm down asana while doing the above poses. It not only relaxes the body but prevents any flexing or stiffness in the body. It reduces stress, fatigue, tension and cures insomnia too. It also calms the mind and improves mental health. This is an excellent asana for body circulation.


    1. Lie flat on your back and keep legs separated
    1. Keep arms on sides with palms facing upwards
    1. Close your eyes and breath deeply through nostrils
    1. Start concentrating from head to toe
    1. Do not move and keep focusing on inhaling and exhaling.
  1. Repeat for 3-5 minutes

The above compilation on Top 6 Yoga exercises for scoliosis is based on experiences and readings over time. Yoga has been a substantial element in curing and preventing many muscular ailments and deformities. And as a stress free, secure and healthy method, it must be practiced by everyone. The above yoga sequence for scoliosis have varying strengths and degrees for every age and body type. Be sure to check with your healthcare provider before proceeding.

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