Warrior Pose
Warrior Pose is beneficial for those with scoliosis because it improves balance and stamina, and, when done correctly and consistently, it can strengthen your back, resulting in a healthier spine and improved assistance. The warrior position is beneficial for loosening the psoas muscles, which are linked to lumbar scoliosis.
Step by step:
- Begin in Mountain Pose (essentially standing on purpose), with your back to the mat's broad edge. Step your left foot about 4 feet away from the mat's left edge, far enough for your left leg to straighten.
- To face the front of the mat, rotate the left foot 45–60 degrees inward and the right foot 90 degrees. Maintain a straight line between your heels and your center of gravity.
- Bend your front knee with your hands on your hips (right). Hinge on your left toes with your back leg straight until the sole is at a 45-degree angle with the mat's back edge.
- Align your center of gravity with an imaginary line between your heels, keeping your center of gravity balanced around your hips and pelvis.
- Raise your arms to a 90-degree angle to the floor, pointing straight up. Pull your shoulders into your spine by squeezing them.
- Feel the lift in your arms as they travel up your back leg, through your abdomen, chest, and arms to your little finger. Make sure your head is in a neutral position and that you're facing ahead.
- Straighten your front leg and rotate your foot back toward the mat's wide edge with your arms out to the sides when you're ready.
Beginner’s Tips:
- Concentrate on your breathing and posture. Feel what it's like to have both legs "active" without having to tighten your knee joints. To avoid putting pressure on your lower back, keep your back straight and tall.
During the activity, keep the following points in mind:
- The front knee should not dip in or extend past the front toes.
- The back heel was too far out.
- In the lower back, there is an overarching.
- A stance that is too narrow or short.
- Shoulders should be elevated and arms should be slack.