Yoga for Scoliosis: Gentle Poses to Even Out Tension

If you’re one of the millions with scoliosis, you’ve almost definitely experienced it: You’re in a chair and trying to sit “correctly,” but your body naturally shifts back into its familiar slouch. One shoulder creeps up. One hip takes more weight. One side of your ribs is tight, and then for no reason, your neck gets in on the action.

The best part is, yoga for scoliosis doesn’t need to be all dramatic or intense to make an impact. In truth, the more gently you move, the more your body seems to respond. At YOGA COTSWOLD, NAZUNA YEO teaches yoga for real people with real bodies – slow pace, clear options and lots of space to breathe. The goal isn’t to straighten your spine into someone else’s “perfect” line. It’s not so you can show off about how many push-ups you did or attract more attention to your toned arms; rather, it’s to correct tension, create steadier strength and to help you

Before we start: if you have sharp pain, numbness, tingling, recent surgery, osteoporosis, or a condition your clinician is monitoring, it’s best to speak to your GP or physio first. Yoga should feel stabilizing and supportive — not like you’re “pushing through” something.

Scoliosis and tension: what’s actually happening?

Scoliosis typically refers to a sideways curve of the spine, sometimes with rotation. As a result, your muscles don’t distribute the workload equally. One side might tighten and shrink, the other be experienced as longer, weaker or more difficult to feel.

So you might notice:

• one shoulder or collarbone sits higher
  

• your ribcage feels more “stuck” on one side
  

• one hip hikes up or shifts forwards
  

• one side of your lower back gets tired quickly
  

• standing still feels harder than it should
  

And even if the curve didn’t change all that much, your tension patterns could change a great deal. And that’s when yoga truly comes in handy. Get details on Yoga Class in Cheltenham.

What yoga can do (without making big promises)

Let’s keep it realistic. Yoga can’t guarantee to “fix” scoliosis. However, it can help you:

• reduce tightness and muscle guarding
  

• improve body awareness (so you catch your habits sooner)
  

• build core stability for scoliosis in a gentle, practical way
  

• improve breathing by opening the ribs
  

• feel calmer in your nervous system (which often reduces pain sensitivity)
  

Most people begin to notice the change in their daily activities first: seated feels more effortless, walking smoother and that underlying tension just isn’t there any more. Looking for a Yoga Studio in Cheltenham?

A few ground rules that make yoga safer for scoliosis

These are simple, but they matter:

1. Stay out of sharp pain. Stretchy discomfort is fine. Stabbing or electric pain isn’t.
   

2. Use props like a pro. Blocks and cushions aren’t “cheating”—they’re smart.
   

3. Go slow in transitions. Quick changes can trigger gripping.
   

4. Breathe first, move second. If your breath is strained, the pose is too much.
   

5. Try gentle asymmetry. Because your body is asymmetrical, your practice may need to be as well.
   

Gentle yoga poses for scoliosis

1) Constructive Rest (your reset button)

This looks almost too simple, yet it can be one of the most helpful things you do.

How:Lie on your back with knees bent and feet planted on the floor. For if the chin rises, place a small cushion under your head. Let your shoulders soften

Try this: Place one hand on your ribs and take deep breathes into the side that feels tighter or smaller.

2) Side-lying rib breathing

if one side of your ribs seems not to expand properly, This is gold.

How: Lie on your side with a pillow under your head.Place a folded towel under the ribs on the side that feels “collapsed” or tight.

Focus: Breathe into the towel for 6–8 slow breaths. Don’t force it—invite it. Get details on Yoga Teacher in Pittville.

3) Cat–Cow (small and slow)

Cat–Cow is often recommended, but the trick is to keep it gentle. Bigger isn’t better.

How: Hands under shoulders, knees under hips. Arch lightly, then round slightly.

Tip: If one side feels jammed, stop and breathe there instead of pulling through it.

4) Thread the Needle (supported)

This one can release the upper back and shoulder tension that seems to travel straight into the neck.

How: From hands and knees, reach right arm under left, lowering right shoulder and head to floor.

Make it kinder: If the floor is too distant, lay your head on a cushion or block.

5) Child’s Pose with a side reach

A simple way to lengthen the back and gently open the ribs.

How: Fold into Child’s Pose. Then walk both hands to the right, breathing into the left side ribs. Stay for 4–5 breaths. Switch sides.

Tip: Keep it soft. This is not a competition. Looking for a Yoga Teacher in Prestbury?

6) Supported side bend (standing or seated)

Because scoliosis often creates uneven side-body tension, side bends can be helpful—when they’re done with control.

How (standing): Hold a wall or doorframe for balance. Reach the opposite arm overhead and lean away gently.

Cue: Keep your ribcage calm; avoid popping the ribs forward.

7) Sphinx Pose (easy back support)

This can build strength in the upper back without the fuss of deep backbends.

How: Lie on your belly, forearms down, elbows under shoulders. Lift your chest softly.

If your lower back complains: Move elbows slightly forward or place a folded blanket under your ribs.

8) Supported Bridge Pose (with a block)

This helps switch on glutes and creates steadier support around the pelvis.

How: Lie on your back, knees bent. Lift hips slightly and place a block (or firm cushion) under the sacrum.

Focus: Feel both feet grounding evenly. If you roll into one foot, reset.

9) Wall-supported Warrior I (short stance)

A practical strength pose that doesn’t demand perfection.

How: Face a wall, hands resting lightly on it. Step one foot back, keep the stance short, bend the front knee a little.

Cue: Grow tall through the crown of your head. Breathe steadily. Get details on Yoga Teacher in Stow-on-the-Wold.

10) Supine twist (very gentle)

Twists can feel lovely, but with scoliosis you want the “easy version”.

How: Lie on your back, knees bent. Drop knees to one side onto a cushion. Arms wide.

Stay: 45–60 seconds, breathing slowly. Repeat on the other side.

A simple routine you can actually stick to (12–15 minutes)

Try this 3–5 days a week:

1. Constructive Rest – 2 minutes
   

2. Side-lying rib breathing – 6–8 breaths each side
   

3. Cat–Cow – 6 slow rounds
   

4. Thread the Needle – 30–45 seconds each side
   

5. Child’s Pose with side reach – 4 breaths each side
   

6. Supported Bridge – 1–2 minutes
   

7. Supine twist – 45 seconds each side
   

If you only manage 8 minutes one day,even that counts. Consistency beats intensity every time. Looking for a Yoga Teacher in Northleach?

Small mistakes that can make things feel worse

A few common ones:

• Trying to look symmetrical. Your spine may not be. Focus on comfort and control instead.
  

• Over-stretching the already-long side. Sometimes the “tight” feeling is actually weakness.
  

• Skipping props. Props help you stay relaxed, and relaxed muscles learn faster.
  

• Holding your breath.And breath holding of that sort tends to happen when the nervous system feels unsafe.

If you don’t know what to feel, that’s normal. This is also where a teacher can step in.

Related Articles:

» Yoga for Lower Back Pain: A 15-Minute Daily Sequence

» Yoga for Swimmers: Shoulder Stability & Breath Control

» Yoga for Menopause: Cooling Poses and Sleep Support

» Hot Yoga: Safety, Hydration, and When to Skip It

» Yoga for Glutes and Hips: Build Strength Without Bulking

Practising with a teacher: why it helps

With scoliosis, small alignment tweaks can change everything. NAZUNA YEO at YOGA COTSWOLD focuses on steady, gentle guidance—helping you choose positions that support your unique curve and tension patterns. You don’t need to be flexible.You just need a practice to meet you where you are.

FAQs: Yoga for Scoliosis

1) Can yoga straighten scoliosis?

Yoga won’t promise a straight, but it can offer relief as well as aid in lessening discomfort, strengthening muscles and reinforcing better posture habits.

2) Is yoga safe for scoliosis?

Often yes, especially gentle yoga. That said, if you have pain, nerve symptoms or a complex diagnosis.

3) What yoga style is best for scoliosis?

Slower is often better: restorative, gentle flow and alignment-focused classes.

4) Should I avoid twists completely?

Not necessarily. Gentle, supported twist can provide calming. Deep twists can be very extreme—pay attention to how you feel.

5) Are backbends bad for scoliosis?

Some spines can become aggravated by deep backbending. It is lower level than found in supported options like Sphinx, which are generally a safer place to start.

6) How often should I practise?

3-5 times per week is an achievable goal. Little and often seems to be an approach that works.

7) What props should I use?

Blocks, pillows, a strap and a folded blanket are most beneficial for scoliosis friendly practice.

8) Why does one side always feel tighter?

This is due to scoliosis, which results in uneven lengths and work load for the muscles. So one side can grab and the other under-work.

9) Does core work help scoliosis?

Yes. Scoliosis core stability supports the spine and minimizes compensation.

10) Can yoga improve breathing with scoliosis?

It can also assist with rib mobility, particularly when doing side-lying rib breathing and gentle side stretches.