Yoga Poses to Improve Kyphosis

Introduction

Kyphosis is a change in the normal curvature of the body. Many remedies are used to reduce kyphosis, but yoga is considered one of the most effective remedies for aligning the spine in kyphosis patients. People having kyphosis are advised to do yoga postures regularly. This will lengthen and strengthen the spine and helps in opening the tight muscles present in the chest.

What Is Kyphosis?

Kyphosis is also called hunchback or dowager’s hump. It is an abnormal curvature seen in the spine. It is a commonly seen malalignment of the posture. It starts in the early stages as minor poster issues but gradually increases in a more advanced stage called hyperkyphosis. Kyphosis reduces mobility and can decrease normal breathing due to tight chest muscles resulting in a change from normal life functioning.

Which Are The Yoga Poses for Improving the Posture or Kyphosis?

The yoga poses for improving posture include -

1. Tadasana or mountain pose.

2. Bhujangasana or cobra pose.

3. Marjaryasana or cat pose.

4. Adho mukha svanasana or downward dog pose.

5. Salabhasana or locust pose.

6. Anjaneyasana or low lunge pose.

7. Setu bandha sarvangasana or bridge pose.

8. Vasisthasana or side plank pose.

9. Utkatsana or chair pose.

10. Shavasana or corpse pose.

What Are the Yoga Poses for Kyphosis?

Some of the yoga poses used for treating Sky forces are as follows -

• Tadasana or Mountain Pose - The mountain pose or tadasana involves all the muscles present in the body, which helps improve the body posture. It is a basic pose in standing that helps strengthen every muscle present in the body, and in people who have kyphosis, it is effective in strengthening the back muscles. This is a simple and very effective posture. It is done by standing straight on the floor, stretching the spine straight, and extending the arms above the head straight up.

• Bhujangasana or Cobra Pose - Bhujangasana is done by laying on the floor straight on the belly and extending or stretching the spine back by supporting the hands in front of the body on the floor. It is done by keeping the legs straight on the floor and reclining the head perpendicular to the floor. This pose helps stretch the spine and helps in opening the chest muscles in kyphosis people. It helps in increasing the flexibility and strength of the lower back muscles.

• Marjaryasana or Cat Pose - Start from the tabletop position that is both hands and knees on the floor. The hand should be below shoulder level, and the knees should be below hip level. Keep the toes touching the floor. Stretch the spine by arching the spine inwards and keeping the head up. This yoga purse helps strengthen and stretch the paravertebral muscles present in the body. It allows the muscles in the upper back region to relax, decreases tension, and helps improve posture. It is considered the best pose for people having kyphosis.

• Adho Mukha Svanasana or Downward Dog Pose - Start from the tabletop position, both hands, and knees on the floor. Slowly stretch the knees and elbows straight on the floor, and keep the hands and legs wide apart for balance. Form an inverted V shape by keeping the leg and body straight. This pose helps strengthen the spine and the helping to build the muscles in the lower body. This pose helps in improving the posture and stretches the spine.

• Salabhasana or Locust Pose - Lie down straight with the belly on the floor. Slowly raise the head by supporting it with the help of the hands. Then raise the legs from the floor. Try to hold the feet by using the arms to give support. Stretch the spine outwards. This pose helps strengthen the spinal cord in the lower region. It also helps in increasing the flexibility of the arms, shoulders, and thighs, and it also helps in decreasing back pain. This yoga asana helps in developing or improving a healthy posture.

• Anjaneyasana or Low Lunge Pose - Straight on the floor. Slowly extend the right leg and bend the knee to 90 degrees with the floor. Stretch the left leg backward straight. Keep the lower leg parallel to the floor. Extend both hands about the head as in shaking hands by facing the palms to each. Stretch the spine backward. This pose helps open up muscles in the shoulder, lungs, stomach, and chest. It reduces back pain and stretches the spine.

• Setu Bandha Sarvangasana or Bridge Pose - Lie down straight on the floor with the back. Bend the knees and keep the feet parallel to the floor. Slowly raise the lower part of the body or hips upwards. Keep the arms below the hips by connecting. It helps stretch the chest, neck, and spine muscles. It also helps in reducing back pain.

• Vasisthasana or Side Plank Pose - Start from the plank pose by lying on the floor on the belly and raising upwards on the arms and feet. Slowly turn to one side by keeping the body's weight on the opposite hand and leg. This post helps strengthen the core muscles, which helps an improving the posture and protect the spine. It also helps in improving the balance.

• Utkatsana or Chair Pose - Stand straight on the floor. Bend the knee slowly forward by keeping the feet flat on the floor and slowly raise the hands upwards in line with the shoulders. This pose helps in stretching the tendons and muscles of the back and helps improve the posture.

• Shavasana or Corpse Pose - Shavasana is a popular yoga position that helps rest and relax the mind and body. It is done by laying down on the floor straight, keeping the hands beside the body, closing the eyes, and focusing on each part of the body. It is usually done at the end of every yoga pose.

Conclusion

Kyphosis is the excessive bend or curvature seen in the spine. It is caused by poor postal habits and prolonged sitting in front of television and computers. It will result in tight muscles in the chest. Several yoga poses can be done to prevent kyphosis. It will help in opening the chest and strengthen the muscles present in the upper back. It will also help in improving posture.