- How did you discover yoga for your scoliosis:
I found yoga in my 20’s when I was in the Peace Corps when I began to experience pain from my scoliosis. I began doing some yoga poses and was able to reduce my pain. While doing my own yoga, I was not sure which poses were most helpful and which poses were less effective. Then I met B.K.S. Iyengar who worked with me personally on my scoliosis and gave me more insight in how to work with the lateral curve of my spine. Famous for his book, Light on Yoga, Iyengar is a renowned yoga teacher from India whose system is recognized for its precise attention to alignment and anatomical detail. A therapeutic focus is provided for special physical conditions such as scoliosis.
- You’ve developed a whole yoga program for scoliosis, what have
you come to learn that’s important for people to know before doing
yoga:
Become involved and begin by educating yourself about your scoliosis, and ask your orthopedic surgeon questions about treatment options. Also learn what pattern of scoliosis you have, or in other words where it is on your back and which way curve goes, whether to the left of right. Then you start to get an understanding from within your body and can tune into your own body much better while doing the yoga. You can participate in your own healing.
- How is your program different than just taking a regular yoga class:
I continue to work with my own scoliosis, focusing on how to work with the postures therapeutically. Combining physical therapy principles with yoga, I have created a yoga program for scoliosis that helps people of all ages. My focus is on lengthening the spine, stretching muscles that have become tight, and strengthening muscles that have become weak. I also focus on de-rotating the spine and ribs, creating more balance and harmony in the body. I see students privately, teach classes at my yoga center and at yoga conferences, give scoliosis workshops and conduct yoga retreats throughout the world.
- How has it helped your scoliosis over the years:
My yoga for scoliosis program has not only helped to significantly reduce my pain but it has made me feel more balanced and aligned. I have become more aware of my body and conscious of when my body is out of alignment
- How does yoga address these imbalances:
There are common patterns with scoliosis, where the spine both moves laterally (to the side) and also rotates. In the mid-back on the side of the curve, the ribs often rotate toward the back, creating a rounded back. Often, one shoulder is higher than the other. On the opposite side of the curve, the ribs compress and move toward the front of the body. In the lower back on the side of the curve, the pelvis and lower back rotate towards the back. This can create compression in the vertebrae and can cause one hip to be higher. In yoga, we address these imbalances with postures that emphasize alignment and balance and with breath awareness.
- Will yoga help me feel more aligned and centered:
When you first begin yoga, your sense of what is balanced or aligned may be a bit askew. Sometimes in a person with scoliosis what feels aligned is often mis-aligned, and what feels mis-aligned is often balanced alignment. As you continue to practice and your awareness deepens, your body and mind go through a process of what I call “re-mapping,” where you begin to refine your sense of inner alignment and balance. The goal is not to make the spine "perfect" but to find one's own center and beauty, just as an oak tree reaches for the sky with its beautiful balance of twists and turns.
- Why did you decide to do this video, “Yoga for Scoliosis”:
I travel a lot teaching workshops on scoliosis and many students in my workshops as well as students I see privately have been asking me to do a video. They have wanted a guide to remember what poses to do and how to do them correctly. My vision for this video is to give everyone with scoliosis a home practice that you can do that focuses specifically on scoliosis. I want this video to empower you so that you can take control over your own situation. This video is about giving hope to people so that they can do yoga on their own and learn to address their own scoliosis.
- Is this video appropriate for teenagers as well as adults:
Yes, as you can see in the yoga practice section, one of the students is a teenager. Even though teenagers may not yet experience a lot of pain, it should help their self image, improve posture and may contribute as a preventative measure under the proper program. The back strengthening poses in the second section are very important for teenagers since many are very flexible in the joints and need to counter balance their flexibility with strength.
- What if I’m a novice and never done yoga before; can I do this
video:
Yes, this is a video for everyone, including novices. The yoga practice in this video is divided into three sections. Start with the first section which is approximately 15 minutes long and as you become more confident, then you can do the second section which is approximately 18 minutes.
The third section which is about 15 minutes, is a relaxing section and you may feel confident in doing it soon after you learn the first section. Eventually you will be able to do all three sections and feel renewed.
- What if I don’t have much time; do I have to do the whole practice:
No, you can do one section at a time, or the whole practice. Just remember you can just do the beginning poses from the first section of the video that only takes fifteen minutes. Even doing yoga for five minutes will help you to relieve tightness and give you a better outlook on life.
- Is this video appropriate for someone with a fusion:
It can be appropriate depending on the individual. If you do have a fused spine, first consult with your doctor and begin with the first section of the video. Many of the beginning yoga poses in this video require you to fold from the hips rather than the waist, therefore the spine stays in a relatively neutral position. This makes it possible to do yoga even with a fused spine. Also you may want to find a qualified teacher to work with you as well. Remember, the yoga poses for scoliosis in my video, in my booklet and on my website are all basic poses and a good place to start after consultation with your medical professional.
- Is this video appropriate for someone with a minor curve or just simply
muscle imbalances:
The home practice in this video is very therapeutic for anyone with back challenges or any imbalance in the body, whether structurally or muscularly. This yoga practice can also be helpful for reducing lower back pain as well as shoulder and neck tightness. You should also consult with your doctor before beginning this practice.
- As I get older, it seems that my curvature is increasing and I have more
pain; can yoga help me:
It’s never too late to begin yoga and this video would be a great way to start. I have students ranging in age from 8 to 80 years old. Students learn which poses to emphasize and how to adapt poses for their particular pattern of scoliosis. Some of the simplest poses as in the first section of the video are the most effective for pain control. If you take a keen interest in yoga and practice regularly, then you will improve naturally. However, if you experience unusual or excessive pain you will need to consult with your doctor. For me, yoga has significantly reduced my pain and allowed me to pursue other activities like swimming, cycling and skiing. It has given me the opportunity to live a full and adventurous life.
- Do you give workshops for teachers to learn correct adjustments and proper
use of props for their students with scoliosis; and are some of these adjustments
on the video:
Yes, I give scoliosis workshops throughout the country and many teachers come to learn the adjustments, and they will often bring along their students who have scoliosis. It’s important for yoga teachers to understand scoliosis and to know how to adjust students. Under the bonus section of the video, I give special poses with props and show adjustments for these poses. In addition, I will be giving a Teacher’s Training Course for Yoga for Scoliosis from Aug 2nd – 6th, 2004 at the Iyengar Yoga Institute of San Francisco: www.iyisf.org (415) 753-0909.
- Can yoga help me to decrease my lateral curve:
There are many individual factors such as on your age, degree of scoliosis, and whether your scoliosis is functional or structural, and you should discuss your condition with your doctor. I know that after doing a yoga practice, my spine feels straighter and this is also the feedback that I have received from some of my students. More importantly, my students have found that yoga has given them a tool to cope with their scoliosis, to not only reduce their pain but also fosters a sense of empowerment. They gain confidence, strength and flexibility not only in their yoga practice but also in their lives.
- Tell me more about how it helps with pain:
You may initially feel some soreness in the back as the muscles become more balanced and the body finds its center. However, if you experience unusual or excessive pain you will need to consult with your doctor. Yoga postures and breathing techniques will help you learn to release muscle tension and relax the body, reducing your pain. In addition, practicing the postures with careful alignment will help balance the muscles and bones, taking extra burden off the muscles.
- Are there certain poses that you shouldn’t be doing, and can yoga
be counterproductive, causing injury:
While yoga can be therapeutic, individuals with scoliosis need to pay careful attention to their bodies' unique needs and practice in ways that help minimize the body's asymmetries. Everyone’s scoliosis is unique even though there are common patterns so one must tune into their own backs. An important factor is knowing which yoga poses are most beneficial and equally important how you do the poses correctly.
Not all exercises are suitable for everyone and this or any exercise program may result in injury. To reduce the risk of injury, never force or strain. Consult with your doctor before embarking on this or any other exercise program. This video is informational and not intended as a substitute for professional medical care.
Pregnant women should consult with their medical doctor before beginning any exercise or yoga program.
- How can I find an experienced teacher who specializes in scoliosis:
There are many styles of yoga and many teachers with varying degrees of experience. In my experience, a Certified Iyengar Yoga Teacher is well qualified. They have undergone a minimum of two years of formal teacher’s training. The training includes the study of anatomy, a therapeutic application of the asanas, ethics of teaching and Patanjali’s Yoga Sutras. Also required is an apprenticeship with a certified Iyengar teacher and a rigorous standardized assessment. In addition, there are many teachers throughout the United States who have taken my Yoga for Scoliosis workshops. For a Certified Iyengar Yoga Teacher go to www.iynaus.org or call: 1-800-889-Yoga.