Effective yoga for Kyphosis: Hey guys, how are you doing? We always say that stay healthy and spend a healthy livelihood. We keep bringing lots of valuable posts for you. It is our endeavor to keep you healthy.
Today’s article is for those who have a disease of kyphosis or someone in their family. We will tell you some yoga poses that you will be able to slowly cure yourself of this disease by doing this every day.
What is kyphosis?
Kyphosis is a spinal disorder in which an excessive outward curve of the spine results in an abnormal rounding of the upper back. This condition is also known as “Roundback” and in severe cases, it is known as “Hunchback”.
Kyphosis can occur at any age but this is common during adolescence.
The situation that causes kyphosis?
- Fractures:- Broken vertebrae can result in the curvature of the spine.
- Osteoporosis: This bone-thinning disorder can lead to spinal curvature, especially if compression is fractured as a result of weak vertebrae.
It is most common in older women and those who have taken corticosteroids for a long time. - Birth Defects: Spinal cord that does not develop properly before birth may have kyphosis.
- Syndromes: Kyphosis in children may also be associated with certain syndromes, such as Ehlers-Danlos syndrome and Marfan syndrome
- Disk collapse: Soft, circular discs act as cushions between the vertebrates of the spine. With age, these discs dry up and shrink, often worsening kyphosis.
- Cancer and the treatment of cancer: Spinal cancers can weaken the vertebrae and are at risk of compression fractures, as can chemotherapy and radiation cancer treatment.
Effective yoga for Kyphosis
List of Yoga therapy for Kyphosis
TOC of yoga list:
- Adho Mukha Svanasana (Downward Dog Pose)
- Bhujangasana (Cobra Pose)
- Tadasana (Mountain Pose)
- Salabhasana (Locust Pose)
- Shavasana (Corpse Pose)
Effective Yoga for Kyphosis
Let’s learn about the yoga above mentioned in detail:
Adho Mukha Svanasana (Downward Dog Pose)
Effective yoga for Kyphosis: Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun).
This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.
The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”
The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.
This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.
How to do a Downward facing dog pose?
- Sit in cow and cat starting pose.
- In this posture, you have to be on your knees, both hands will stand on the ground and the back will straight.
- Now with emphasis on the hands, first move the right leg and then the left leg back.
- Raise the hips up towards the sky and if possible, take the heels down to the ground.
- In this posture, you will feel the stretch on the back of your leg.
- Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
- Now, you will feel the tension on your chest and arms too.
- Try to be in this pose for 30 to 40 seconds then release.
Benefits of Downward facing dog pose
- It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
- It helps in calming the mind.
- Stretches the shoulders, hamstrings, arches, calves, and hands.
- It improves digestion.
- Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
- This yoga pose helps in warming up the ankles and the toes.
Bhujangasana (Cobra Pose)
Effective yoga for Kyphosis: Cobra pose or Bhujangasana is a back-bending asana in modern yoga as exercise and hatha yoga. This yoga is the part of Surya Namaskar(Salute to the Sun)
The origin of the name of this pose is from the Sanskrit word “Bhujanga” which means “cobra” and “asana” which means “Pose”.
How to do Cobra Pose?
- Lie down on the ground on your stomach.
- Now, place your palm under the shoulder.
- Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
- Now, inhale and lift your body upwards.
- Mind one thing that you should not stretch your waist much.
- Try to remain in this posture for 15-20 seconds
- Then exhale and return to the normal position. Now do this pose for 3-4 ties.
Benefits of Cobra Pose
- It helps to strengthen the spin.
- It also stretches the chest, lungs, shoulders, and abdomen.
- It stimulates the abdominal organs.
- It opens the heart and lungs.
- It increases body heat and destroys diseases.
Tadasana (Mountain Pose)
Effective yoga for Kyphosis: Mountain Pose or tadasana is a standing yoga asana in modern yoga as exercise. Most of the yoga is done by standing in the tadasana and this is one of the most important yoga of standing yoga poses.
This name is taken from the Sanskrit word tada which means mountain and asana which means posture.
How to do Mountain Pose?
- stand straight on a yoga mat.
- Now put your hand over the head and while breathing, slowly pull the whole body.
- Feel the stretch from the leg’s toe to the hand’s fingers.
- Keep this state for some time and breathe in and out.
- This is one round.
- Do this pose at least 3 to 4 times.
Benefits of Mountain Pose
- This helps to improve posture.
- It helps to strengthen the thigh, knees, and ankles.
- It makes the abdomen and buttock hard.
- It helps to reduce flat feet.
Salabhasana (Locust Pose)
Effective yoga for Kyphosis: Locust poses or Salabhasana is pron back bending asanas in modern yoga as exercise. This pose is also known as the grasshopper pose.
The name comes from the Sanskrit word Shalabh which means Grasshopper or locust and asana which means pose.
The pose comes in Bikram yoga asanas and has three stages.
The variation includes Ardha Salabhasana and Purna Salabhasana.
How to do Locust Pose?
- Lying on your stomach on a yoga mat with your arms at your sides.
- Extend your legs straight behind you.
- Don’t throw your heels inward or outward
- Inhale and reassure head to look forward.
- Now exhale and lift your chest and your arms
- Mauke per alongside your body with your palm facing down.
- Now lift your up and spine and Reach your arms back toward your feet
- Now you can use your inner thigh to lift your legs up to the ceiling
- Reach your back through the walls of your feet
- Now keep your chest lifted as you will run across your collar bones
- Now breath normally
- Stay in this position for 1 minute then and relax.
- Repeat this process again and do this two to three times.
Benefits of Locust Pose
- It strengthens the muscle of the spine
- It strengthens the buttock and backs of the arm and legs
- It status the soldier’s chest belly and thigh
- It improves the posture
- It stimulates abdominal organs
- It helps in relieving stress.
Savasana (Corpse Pose)
Effective yoga for Kyphosis: Corpse Pose/savasana/Mrtasana is a hatha yoga asana and modern yoga asana as exercise. This yoga is done for relaxation at the end of the yoga session.
This is the usual yoga pose for the practice of yoga Nidra (sleeping yoga pose) meditation. In this yoga, you have to lie on the ground only.
How to do Corpse Pose?
- Lie on your back on the yoga mat. Make sure that no one disturbs you while doing asana.
- You take comfort without any problem. But do not use any pillow cushion. Best of all, you lie on a hard surface
- Now, close your eyes.
- Separate both legs carefully and make sure that you are completely relaxed and both your toes are bent towards the side.
- Your hands should be with your body but keep the palms open but upward slightly away.
- Now slowly start paying attention to every part of the body, start with the toe.
- When you start doing this, then slow down the speed of breathing, slowly you will go into deep meditation.
- When you feel laziness and yawning then increase your breathing rate. (Note: – you never sleep while doing savasana or corpse pose.)
- Keep breath rate slow but deep, it will slowly start relaxing you completely.
- Mind you that when you are breathing, it is spreading throughout the body, you are becoming more and more energetic but when you Leave the breath, the body is becoming calm, your focus will be only on yourself and your body, forget all other work, surrender in front of this state and enjoy, but notice that you do not sleep.
- After 10:12 minutes, when your body completely relaxes and starts feeling new freshness, then turn aside and keep both eyes closed for 1 minute.
- Then sit in the same position after that slowly get up and then sit down but don’t open your eyes.
- Take some deep breaths and take stock of the environment going on before opening your eyes, then slowly open your eyes.
Benefits of Corpse Pose
- This yoga is helpful for lowering blood pressure.
- This yoga helps in relieving stress and mild depression.
- It Relaxes the body too.
- It helps in reducing headaches, insomnia, and fatigue.
- It calms the brain also.
