Scoliosis Asanam Practice.

Monday 22nd February, 2009.

Hatha Yoga for Scoliosis.
When I started today there was a 'jog' in my spine.
I began the session with Nauli Kriya.

1. Tadasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
I had my hands by my sides, I notice a tendency to stiffen my neck.
2. Urdhva Hastasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
The back bend begins just below the shoulder blades.  Avoiding the 'flat neck.'
3. Vrksasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
I worked on extending while trying  to keep the clavicles up and the spine of scapula down.  I note that the neck either wants to stick out, or be flat.
4. Uttanasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)

- At this point I am starting to feel a little nauseous.

5. Utkatasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
6. Virabhadrasana II.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
I relaxed my hips and was able to sink deeper into the asana.
7. Virabhadrasana I.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
It is not as easy to breath deeply into my back in this asana.
8. Virabhadrasana III.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
I had a problem maintaining the arch in my feet.
9. Nataraja (a variant -not sure of the name- arm extended forward.)
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
--Sloppy!- :) LOL
10. Adho Mukha Savasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
Felt lovely, nice spine extension, relaxed neck, arms turned in slightly (plenty of space.)
11. Balasana
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
Arms altenetly in the 2, 12 and 10 o'clock positions.  In each position the arms were extended forward with palms down (shifting ribs.)
12. Lower spine twist (legs crossed.)  (I do not know the sanskrit name.)
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
Back flat on the ground. Knees touch the ground, while head faces the other direction.  Arms straight out, and palms on the floor.
13. Janu Sirsasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
This felt nice, and there was reasonable extension forward.  Relaxed neck.
14. Parivrtta Janu Sirsasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
This felt rather good.  There was reasonable extension. My over head arm started to tingle after a while.

- I still have a slight 'jog' in my spine.

15. Salamba Sirsasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
It always feels odd, when I move my ribs about in this asana.  It did feel nice though.
16. Balasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
17. Sarvangasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
18. Halasana.
Action: Deep breathing into the back. Mentally shifting ribs (left down & right up.)
I was a little tight in the hamstrings.
19. Savasana.
-Very nice.