How to Do Gentle Yoga Twists for Scoliosis
/Traditional deep twists might not always be the most comfortable or beneficial for a scoliotic spine, because they can sometimes exacerbate the existing rotation or compress areas that need space. Today, we’re going to explore a gentle seated spinal twist—specifically, how to do a Revolved Easy Pose (Sukasana) with scoliosis.
Scoliosis isn’t just a simple curve to the side. It’s a complex, three-dimensional spinal deviation that involves a lateral (side-to-side) curve, a rotation of the vertebrae, and often changes in the natural spinal curves and the shapes of the bones themselves. This inherent rotational component is key when we think about twists in our yoga practice.
Our goal with a scoliosis-aware twist is to create gentle spaciousness and mobility, rather than forcing a deep rotation. We want to encourage length and de-rotation where possible, without adding strain.
Beside the scoliosis-specific benefits (de-rotation and spinal mobility), there are many reasons to perform twists. They can help you maintain or improve the range of motion in your spine, aid digestion and relieve digestive issues, and increase circulation and energy.
It is important to know the pattern of your scoliosis when practicing yoga, because what you do on one side might not be the same as on the other. If you don’t know your pattern, spend time sensing where your body is in space and noticing the rotation within your body. Using a mirror, standing against a wall, or laying on the ground can help you notice your scoliotic rotation. Generally, on the side of the curve, your spine will rotate back. For example, with a right thoracic left lumbar curve, the right side of the thoracic spine will be further back (meaning more rotated to the right) and the left side of the lumbar spine will be further back (meaning more rotated to the left). The goal in yoga for scoliosis is to de-rotate the affected area and not twist too deeply into the areas that are already rotated. Using props can help you find alignment in twists. In this Revolved Easy Pose, I recommend sitting on one or two folded blankets and using a block under your back hand.
Revolved Easy Pose for Scoliosis
Focus on creating length in the spine before introducing any twist, and then using a very subtle rotation to encourage mobility. Remember to listen to your body; if you feel any sharp pain, back out slowly.
How to do it:
Find Your Foundation: Sit comfortably, perhaps cross-legged or with your legs extended if that’s more accessible. You can also do this pose seated in a chair with your hips toward the front edge of the seat. Place a folded blanket (or two) or cushion under your sitting bones to help tilt your pelvis slightly forward and maintain the natural curve of your lower back. This slight elevation can help you sit taller with less effort, something that’s especially important if your lower back rounds when sitting down in a cross-legged position.
Lengthen Upward: Take a few breaths here, feeling grounded (as evenly as possible) through your sitting bones. On an inhale lengthen the crown of your head toward the ceiling. This elongates your spine, creating as much space between each vertebra as possible. Feel your rib cage lift away from your hips. This axial extension is crucial for creating space for the twist.
Hand Placement: Place your right hand gently on your left knee. Your left hand can rest behind you on the floor, fingertips pointing away from your body, or, to keep more length in your spine, place your back hand on a block. This will help you maintain a more upright posture, and if you are sitting on blankets the block will prevent you from falling back. The hand behind you is more for support than for leveraging a deep twist.
Initiate Twist Slowly and Subtly: As you exhale, think about turning the ribcage to the left and pulling your left ribs in toward the midline. Gently engage the abdomen in toward the midline and spine. This will help engage the core muscles, which can provide support for your spine. With a left lumbar curve, think about lengthening the left side of your waist, not allowing it to twist deeply to the left. When twisting to the right side with a right thoracic curve, draw the right-side ribs into the midline, focusing on lifting the left-side ribs without entering a deep thoracic twist. Note: If your curves are in the opposite direction, reverse these instructions, with the basic idea of not twisting deeply into the areas that are already rotated in that direction. Focus on countering those inherent rotations.
Breathe: On your next inhale, re-lengthen your spine, perhaps gaining a little lift from pressing into your hands. As you exhale, allow the subtle turning to continue but don’t push your body into a specific position. Your head and neck should follow naturally in the direction of—but not lead—the twist. Keep your chin relatively parallel to the floor.
Focus on Space, Not Depth: This is not about how far you can twist. It’s about feeling a gentle spaciousness and mobility in your spine. You might feel a slight stretch in your back, but it should never be intense or painful. Remember the rotational component of scoliosis—we are seeking to gently de-rotate or at least prevent further compression, not to force a deeper rotation that might be counterproductive or exasperate the condition. Sense the differences between each side. Body and curve awareness is key in this pose, and you can gain a greater understanding of your body by being mindful and discerning here.
Hold and Release: Hold for 3–5 breaths, continuing to lengthen on each inhale and soften into the subtle twist on each exhale. To release, inhale and gently untwist from your center, bringing your torso back to face forward. Take a moment in neutral before repeating on the other side.
Switch Sides: Repeat the same process on the other side, placing your left hand on your right knee and your right hand behind you. You might notice one side feels different from the other—this is very common with scoliosis, so honor and observe those differences.
Why this approach for scoliosis?
By emphasizing length first, we create space within the spinal column, which is vital for a scoliotic spine that often experiences compression. By initiating the twist subtly from the core and avoiding deep leverage and twisting, we avoid exacerbating the existing rotational patterns. This gentle approach allows the muscles supporting your spine to subtly engage and release, promoting better awareness and very gradual, mindful mobility.
Remember, yoga is a journey of self-discovery and self-care. Be patient with and kind to your body. It takes time to repattern the body and mind.