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Yoga for Scoliosis 2025: Spine Health & Symmetry

Support your spine with yoga poses designed for scoliosis. Therapeutic sequences that improve alignment, reduce pain, and strengthen supporting muscles.

20-30 minutes
Beginner
10 Poses
yoga for scoliosis woman doing gentle spine lengthening poses

Understanding This Practice

When I was diagnosed with scoliosis as a teenager, I thought my active days were over. The S-curve in my spine caused constant discomfort and made me feel disconnected from my own body. Discovering yoga was transformative - not as a cure, but as a way to work with my spine rather than against it. Yoga can help manage scoliosis by strengthening the muscles that support the spine, improving alignment, and reducing associated pain.

Key Benefits

Improves alignment
Reduces pain
Strengthens supporting muscles

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • Severe curvature (doctor first)
  • Recent spinal surgery

Recommended Yoga Poses

mountain pose yoga for scoliosis

1.Mountain Pose

Tadasana

Foundational pose that teaches awareness of spinal alignment and posture.

How to practice:

  1. Stand with feet together
  2. Press feet into ground
  3. Engage legs strongly
  4. Lengthen spine toward sky
  5. Keep shoulders relaxed
  6. Breathe deeply
  7. Hold 10 breaths

Benefits:

Improves postural awarenessStrengthens coreLengthens spine
cat cow yoga for scoliosis

2.Cat-Cow Pose

Marjaryasana-Bitilasana

Gentle spinal mobilization that creates awareness of spinal movement.

How to practice:

  1. Start on hands and knees
  2. Inhale, drop belly, lift chest (Cow)
  3. Exhale, round spine, tuck chin (Cat)
  4. Move slowly with breath
  5. Focus on spine
  6. Continue 15-20 times

Benefits:

Mobilizes entire spineBuilds body awarenessReleases tension
tree pose yoga for scoliosis

3.Tree Pose

Vrksasana

Balancing pose that strengthens the muscles supporting the spine.

How to practice:

  1. Stand tall on both feet
  2. Shift weight to one foot
  3. Place other foot on inner thigh
  4. Find level pelvis
  5. Keep spine long
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Strengthens coreImproves balanceBuilds awareness
side plank yoga for scoliosis

4.Side Plank

Vasisthasana

Strengthens the lateral core muscles that support spinal alignment.

How to practice:

  1. From plank, shift to one side
  2. Stack feet or stagger
  3. Lift top arm to ceiling
  4. Keep hips lifted
  5. Engage core strongly
  6. Hold 3-5 breaths
  7. Switch sides

Benefits:

Strengthens obliquesImproves core stabilitySupports spine
locust pose yoga for scoliosis

5.Locust Pose

Salabhasana

Strengthens the back muscles that support the spine.

How to practice:

  1. Lie on stomach
  2. Arms alongside body
  3. Inhale, lift everything off floor
  4. Keep arms reaching back
  5. Look slightly forward
  6. Hold 3-5 breaths

Benefits:

Strengthens back musclesImproves postureSupports alignment
triangle pose yoga for scoliosis

6.Triangle Pose

Utthita Trikonasana

Strengthening pose that engages the muscles along the spine.

How to practice:

  1. Step feet wide
  2. Turn right foot out
  3. Straighten both legs
  4. Hinge at hips, reach forward
  5. Place hand on shin or block
  6. Reach opposite arm up
  7. Hold 5-10 breaths
  8. Switch sides

Benefits:

Strengthens spineOpens chestImproves alignment
warrior 3 yoga for scoliosis

7.Warrior III

Virabhadrasana III

Balancing pose that strengthens the posterior chain supporting the spine.

How to practice:

  1. Stand tall
  2. Hinge at hips, lift one leg back
  3. Keep hips level
  4. Body in T-shape
  5. Arms alongside body or reaching forward
  6. Hold 5-10 breaths
  7. Switch sides

Benefits:

Strengthens backImproves balanceBuilds core
downward dog yoga for scoliosis

8.Downward-Facing Dog

Adho Mukha Svanasana

Inversion that creates length and traction through the spine.

How to practice:

  1. Start on hands and knees
  2. Tuck toes, lift hips
  3. Keep knees bent if needed
  4. Press palms into floor
  5. Relax head and neck
  6. Hold 5-10 breaths

Benefits:

Lengthens spineReleases tensionBuilds strength
bridge pose yoga for scoliosis

9.Bridge Pose

Setu Bandha Sarvangasana

Gentle backbend that strengthens the posterior chain.

How to practice:

  1. Lie on back, knees bent
  2. Press into feet, lift hips
  3. Clasp hands underneath back
  4. Keep thighs parallel
  5. Hold 5-10 breaths

Benefits:

Strengthens backOpens chestImproves posture
supine twist yoga for scoliosis

10.Supine Twist

Supta Matsyendrasana

Gentle twist that releases spinal tension and creates mobility.

How to practice:

  1. Lie on back, arms in T-position
  2. Draw knees toward chest
  3. Lower both knees to one side
  4. Keep shoulders on floor
  5. Hold 1-2 minutes
  6. Switch sides

Benefits:

Releases spinal tensionCreates mobilityCalms nervous system

What Science Says

Research supports yoga for scoliosis management. A 2019 study in the journal Spine found that yoga significantly reduced pain and improved quality of life in adolescents and adults with scoliosis. Participants showed decreased curve progression and improved spinal alignment after 12 weeks of targeted yoga practice. Another study in the European Spine Journal demonstrated that yoga improved postural awareness and reduced muscle imbalance.

Frequently Asked Questions

Yoga cannot cure scoliosis, but it can help manage the condition effectively. Yoga strengthens the muscles supporting the spine, improves alignment and posture, reduces associated pain, and can potentially slow curve progression. Always work with your healthcare provider.
Helpful poses include mountain pose for postural awareness, cat-cow for spinal mobility, tree pose for core strength, locust pose for back strengthening, and triangle pose for spinal alignment. Avoid extreme backbends or deep twists that could exacerbate curvature.
Generally yes, but you may need to modify poses differently on each side to address your specific curve patterns. A yoga therapist who specializes in scoliosis can help you understand which modifications are right for your curve.
Yoga can worsen scoliosis if practiced incorrectly. Avoid extreme asymmetrical poses, very deep backbends, and forced twists. Work with qualified instructors who understand scoliosis and listen to your body.

Expert Tips for Maximum Results

  • 1Practice 3-4 times per week for optimal results
  • 2Listen to your body - never force a pose
  • 3Use props to modify poses as needed
  • 4Breathe deeply and consistently throughout
Sarah Mitchell E-RYT 500 certified yoga instructor author bio

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.

Learn more about Sarah

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