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Yoga flows

Yoga for scoliosis: a 25-minute even, both-sides sequence

A 25-minute yoga session for teenagers and adults with scoliosis, done evenly on both sides. It won't straighten a curve, but it keeps your back and trunk strong and your hips flexible, which the NHS and scoliosis charities encourage. Expect the two sides to feel different, don't force symmetry or end range, and follow your specialist's advice if you wear a brace or have had surgery.

25 minBeginner16 movesNo equipmentBack · Abs · Calves · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe

  1. Crocodile breathing (prone diaphragmatic breathing)2 min
    Beginner · 3D demoLie face down and breathe into your back ribs. Sit tall instead if lying face down is uncomfortableEasier: Slow breathing (6 breaths a minute)
  2. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoSmall rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)

Stand evenly

  1. Mountain pose (Tadasana)5 breaths, twice
    Beginner · Calves, Back, Abs · 3D demoDon't force your shoulders or hips level; the two sides may feel differentHarder: Tree pose (Vrksasana)
  2. Breath reach5 breaths
    Beginner · 3D demoArms only as high as comfortableHarder: Slow breathing (6 breaths a minute)
  3. Chair pose (Utkatasana)3 holds of 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoWeight even on both feetHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoThe same number of breaths on both sidesEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall, the same on both sidesEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Strength

  1. Locust pose (Salabhasana)3 holds of 3 to 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoA low lift; lower it if your back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Sphinx pose (Salamba Bhujangasana)2 holds of 30 s
    Beginner · Back, Abs, Chest · 3D demoForearms under your shouldersHarder: Cobra pose (Bhujangasana)
  3. Bird dog6 slow reaches each side
    Beginner · Back, Abs, Glutes · 3D demoBack still; fists if your wrists hurtEasier: Bird dog, one limb at a timeHarder: Bear crawl
  4. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoThe same on both sides: this is general strength, not the one-sided curve exerciseHarder: Side plank
  5. Glute bridge8 to 10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width apartEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Hips and gentle rotation

  1. Half-kneeling hip flexor stretch2 holds of 30 s each side
    Beginner · Quads, Glutes · 3D demoPad the kneeling knee and tuck your tailbone underHarder: Couch stretch
  2. Supine hamstring stretch with a strap2 holds of 30 s each leg
    Beginner · Hamstrings, Calves · 3D demoStop if it tingles down the legEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Supine spinal twist (Supta Matsyendrasana)3 to 5 breaths each side
    Beginner · Back, Glutes · 3D demoSmall range, the same both ways. After a fusion, keep it tiny or leave it outHarder: Seated twist, bottom leg straight

Rest

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoCushions wherever your back needs support

Tips

  • Same number, same hold, same range on each side, unless a scoliosis specialist gives you a one-sided programme.
  • Your poses will look different on each side; that's the shape of your spine, not a fault.
  • Strength and control matter more than flexibility, so never force a twist, side bend or backbend.
  • In a brace, ask your team whether to do the session in or out of it; sport and exercise are encouraged during bracing.
  • After a spinal fusion, start only when your surgeon agrees, keep twists tiny, and let your hips do more of the bending.
  • Stop any pose that brings on pain, tingling or numbness, and see a GP if a curve seems to be getting worse while a child is still growing.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for scoliosis: a 25-minute even, both-sides sequence take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 7 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.