how to check the mirror for correct alignment (with scoliosis) on floor poses

Viewing 3 posts - 1 through 3 (of 3 total)

Author

Posts
Lanie
Participant

July 20, 2010 at 6:14 am

Post count: 3

#1879

I am new to hot (Bikram) yoga, but have had experience with cool yoga for several years. I have known that I have had scoliosis (lower back, thoracic and neck) for over 13 years. I recently saw a fantastic chiropractor and he told me that the best thing I can do is probably yoga so that I can keep my spine moving and start to feel how each side is different so I can start to help correct it gently.

I’ve been going to hot yoga for 2 weeks now and I can feel some improvement already. However, I know correct alignment is important always, but I think especially if one has scoliosis. The classes are usually so full at the studio that it is difficult for the instructors to really pay attention to what each student is doing, so I really feel it is up to me to make sure I am doing it correctly. I am going to commit to going to the 6 am classes (the studio says they are least full and the instructors can probably offer more in depth instruction in alignment that way), but beyond that I am going to start studying the postures and trying to really make sure I am in alignment with each one. This is easy with the standing postures, where we are all encouraged to look at the mirror.

However, in the 2nd half of class, with the floor postures, the instructor keeps insisting that we really should not be looking at the mirror, we should just feel it and do it. The issue for me is that I know, with my scoliosis, when it “feels” correct, it often is not. Sometimes, I catch a glimpse in the mirror and my hips will clearly be way off to one side, etc.

Is the instructor correct? Should I just no pay attention to the mirror during the spine strengthening exercises? It seems counter-intuitive to me….I certainly don’t want to strengthen my spine to stay in the incorrect scoliosis posture! Any suggestions for how to make sure I am doing these postures correctly would be appreciated.

Gabrielle (The Hot Yoga Doctor)
Forum Owner

July 21, 2010 at 5:13 am

Post count: 3048

#7453

Hi Lanie

You’ve come to the right place. Do a search up in the box above with the word ‘scoliosis’ to see what we’ve discussed before.

You are right, it is really going to be up to you.

Having had the same issues as you (and I am sure I have written about them on the forum before 😉 ) I can tell you that what could help you a lot is to go to the evening classes when your body has had more time to warm up. It’s not that you won’t benefit from the 6am classes. Of course you will. It’s just your body – which is already quite resistant to moving in certain ways or sides of poses etc – will enjoy a little more freedom after a day of warmth and movement. Just speaking from experience. What you feel and how fast the changes happen for you and perhaps how much soreness you feel as your body changes could be influenced by the times you take class.

As for the floor poses there are ways to check your alignment before and after poses without looking in the mirror WHILE you’re in the poses. Let me know if you need any help there. The main thing is as you’ll read elsewhere is to learn how it feels to lie in proper alignment. Even if it feels odd (at first) good alignment you will not be surrendering to the problem but working on re-balancing your body.

Important question: How often are you going?

Namaste
Gabrielle 🙂

Lanie
Participant

July 22, 2010 at 11:23 am

Post count: 3

#7466

Thanks, Gabrielle! That’s useful information about trying later in the day….I was pretty happy with my 4:30 time slot before, and noticed my balance is much worse in the morning (and the early class was crowded enough, I don’t think I was getting a whole lot of extra individual attention), so I may experiment with going later in the day again.

I just joined the Bikram studio 2 weeks ago. I have been going about 5 days a week since then. I’m lucky to have a holiday now, so I was thinking of up-ing it to 6 days a week. I know a lot of people say you should commit to 7 days a week when you start, but I like have the one day off to just relax….realistically, I will probably be doing 4-6 days a week for the next 2 months while I am on holiday and then I may have to re-figure after that.

I’ve started really checking my alignment BEFORE starting each floor pose, getting set up just right and then not looking at the mirror during the pose. It seems to be working just fine. Some days, I am way off and some days I am not so far off, but hey, I’m just trying to remember to honor where I am in each minute.

I do have to say I am already feeling a lot of benefit. Not nearly so many aches and pains as before and wow, I feel so good, in general! That’s got to be a good sign, I think, and as long as I keep checking in on my alignment, I think I am on the right track. I am so happy to know I have so much power in my own healing process. 🙂 I think I forgot for a little bit….

Thanks for the encouragement.
Author

Posts