Newbie With Several Issues – Scoliosis, Tight Hips, Weak Core, Inflexible!

Hi Gabrielle,

Thanks for creating such an amazing site. I apologize for the long post, but this will take a few minutes to explain!

I’m 30 years old and just started practicing hot yoga daily about 2 months ago. Prior to that, I was lifting weights 3x a week with a trainer for the past couple of years but my body was telling me it was time to do something different. I’ve never been able to do squats or lunges correctly and I felt that my weight training was making my back worse.

I have mild lumbar scoliosis (between 12-17 degrees…it’s been a while since I’ve had x-rays so I don’t remember exactly). My spine curves to the left and I have a lateral tilt in my pelvis (right side is tilted up about half an inch).

Because of my scoliosis my right ribcage is also slightly twisted.

I started doing yoga for a few reasons. First, I realized that I am extremely inflexible. I have been this way for as long as I can remember. I have extremely tight hip flexors, and I find it VERY uncomfortable to sit cross-legged. My knees are up high and my pelvis wants to tilt back…and it’s difficult for me to sit up straight. In fact, I’ve had poor posture my entire life.

Another reason I started yoga is because I believed that it would help me with some of the asymmetries and muscle imbalances within my body.

Well, I know it’s only been 2 measly months, but I’ve been practicing daily and have seen some immediate benefits that I was not expecting.

First of all, I can easily say that hot yoga has already began changing my life for the better. I’m very type “A” and have found that a daily practice has made me more calm and less prone to anxiety.

Second, I absolutely love the way I feel during practice and after. In the beginning, I kept comparing myself to every other yogi who is literally 100% more flexible than me. Not anymore. Now, I just focus on myself and aim for my own self-improvement.

Lastly, I’ve found that there are some things I can do that I didn’t realize I could do. For example, my balance isn’t too bad. I can also do half-moon poses pretty well (easier to the right, of course).

The reason I’m posting here today is to get your input and advice on a few things. Some of the things that are really bothering me are as follows:

1. Sitting on the floor cross-legged, with my legs straight out, or with the soles of my feet touching: It’s almost impossible for my to keep a straight back. I’m assuming this has to do with my weak core? Certain weak muscles? My Psoas? What are your thoughts on this? I purchased a block and started practicing these poses at home while sitting on it. While this does immediately improve my posture I start to feel tightness/pain in the upper muscles of my back. Is this because those muscles aren’t used to supporting my posture? Is this something I can fix? If so…how often do I need to practice and how long will it take?

2. Lower limb flexibility. Again, I realize that I’m 30 years old and I just started doing hot yoga, but I’d like your opinion on whether or not my flexibility will improve. Will my knees ever touch the floor when my feet are touching each other? Will my leg ever get high in 3 legged downward dog? Will I ever be able to do tree pose with toe stand? Will my butt ever touch the floor in fixed-firm pose? Will I ever be able to keep a straight back in seated forward fold? Currently I can reach my toes but my spine totally curves.

To top it all off, I shattered my right wrist in 2009 (luckily I’m left-handed). I had two surgeries (one to insert 7 pins and repair my ligament, another to remove the pins) along with 8 months of physical therapy. Unfortunately, my range of motion in my right wrist is half of what it used to be, and can become painful during yoga (not sure I’ll ever do a full chaturanga). Do you have any tips or advice for me on how to modify poses that require the use of my wrists? I can still do a downward dog pain-free, thankfully.

Thanks in advance – sorry for the extra long post!