Well as I said in my last blog; I had stopped using Hatha Yoga to work on my scoliosis. When the pain started up again, I thought that perhaps that was not such a good idea. :)
These are the asanam that I started out with. They represent about 2/3 of what I used to do for the scoliosis. During this session I work on moving my right rib cage upwards. The left side of my ribcage I try to move downwards. When I say 'move up or down' I do not mean that I jut my ribs up or down. Rather that I use my mind to adjust my ribs. I find that the effort of moving my ribs for a prolonged period of time rather tiring.
When I began this session, I could feel that there is a 'jog' to the right in my lower spine.
1. Mararyasana and Bitilasana.
Action: Breathing into my upper back, and expanding ribcage. Be carful not to jut the lower ribs out. Keep the back broad.
2. Vajrasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
3. Three part bar stretch.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
4. Balasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. I stretched my extended arms to the left (palms on the floor) out in front to me. My hands stretched out in front of me as if taking in the carpet. This just to get a bit more of an extension. Then doing the same thing, I moved to the left, center (again) then to the right. I mentally moved my ribs and extended my spine. This action created space on my left (where the pain is,) and brought together my right rib cage.
5. Utthita Trikonasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. As I relax in the asana, and take advantage of the deep breathing I was able to extend my spine. Smiling helps, it helps you relax. I alway like to start out with blocks. The blocks give you the time to expand and relax, then as you 'warm' into the asanam you can discard the blocks.
6. Virabhadrasana I.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. I created an arch in my upper back, just below the shoulder blades.
7. Utthita Parsvakonasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. When I adjusted my ribs I find that get much greater intention in my spine.
- At this point I am feeling a little nauseous. This (I understand) is due to the physical manipulation of my ribs, and the stretching of the intercostal muscles.
8. Ardha Chandrasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
- As I check my spine, I find that the 'jog' in my lower spine is reduced.
9. Ardha Adho Mukha Vriksasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. This was just 'ok.' I have had better experiences with this asana in the past.
10. Sirsasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
11. Balasana.
12. Parivrtta Trikonasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. I used blocks for my hands. I could not maintain the integrity of the asana without them.
- I still feel a little nauseous.
13. Backbend over bolster.
Action: Breathing into my upper back, and expanding ribcage. The bend in the back was just under the shoulder blades
14. Sarvangasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
- I feel rather tired now. I had forgotten the effort that I have to put into this technique.
15. Savasana.
This was very nice.
These are the asanam that I started out with. They represent about 2/3 of what I used to do for the scoliosis. During this session I work on moving my right rib cage upwards. The left side of my ribcage I try to move downwards. When I say 'move up or down' I do not mean that I jut my ribs up or down. Rather that I use my mind to adjust my ribs. I find that the effort of moving my ribs for a prolonged period of time rather tiring.
When I began this session, I could feel that there is a 'jog' to the right in my lower spine.
1. Mararyasana and Bitilasana.
Action: Breathing into my upper back, and expanding ribcage. Be carful not to jut the lower ribs out. Keep the back broad.
2. Vajrasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
3. Three part bar stretch.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
4. Balasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. I stretched my extended arms to the left (palms on the floor) out in front to me. My hands stretched out in front of me as if taking in the carpet. This just to get a bit more of an extension. Then doing the same thing, I moved to the left, center (again) then to the right. I mentally moved my ribs and extended my spine. This action created space on my left (where the pain is,) and brought together my right rib cage.
5. Utthita Trikonasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. As I relax in the asana, and take advantage of the deep breathing I was able to extend my spine. Smiling helps, it helps you relax. I alway like to start out with blocks. The blocks give you the time to expand and relax, then as you 'warm' into the asanam you can discard the blocks.
6. Virabhadrasana I.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. I created an arch in my upper back, just below the shoulder blades.
7. Utthita Parsvakonasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. When I adjusted my ribs I find that get much greater intention in my spine.
- At this point I am feeling a little nauseous. This (I understand) is due to the physical manipulation of my ribs, and the stretching of the intercostal muscles.
8. Ardha Chandrasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
- As I check my spine, I find that the 'jog' in my lower spine is reduced.
9. Ardha Adho Mukha Vriksasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. This was just 'ok.' I have had better experiences with this asana in the past.
10. Sirsasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
11. Balasana.
12. Parivrtta Trikonasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down. I used blocks for my hands. I could not maintain the integrity of the asana without them.
- I still feel a little nauseous.
13. Backbend over bolster.
Action: Breathing into my upper back, and expanding ribcage. The bend in the back was just under the shoulder blades
14. Sarvangasana.
Action: Breathing into my upper back, and expanding ribcage. Shifted my ribs up and down.
- I feel rather tired now. I had forgotten the effort that I have to put into this technique.
15. Savasana.
This was very nice.
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