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23-minute Yoga for Scoliosis Stretch and Strengthen
SarahBethYoga•Processed: Mar 03, 2026
23-minute workout video. Yoga, Stretching. targeting Back, Core, Hips. low intensity. helps with Flexibility / Range of Motion, Muscle Strength.
⏱️ Key Moments
Summary:This yoga session includes a series of poses aimed at stretching and strengthening the back and core, with a focus on alignment and breath control, suitable for those with scoliosis.
🏃 Guide
This yoga practice is designed for individuals with scoliosis, focusing on stretching and strengthening the muscles in the sides, core, and back to alleviate discomfort and improve posture.
Benefits
Improved flexibility and range of motion
Enhanced muscle strength in the back and core
Step-by-Step Guide
1
Extended Child's Pose
Begin in a wide-kneed child's pose, relaxing your back, hips, and shoulders. Focus on deepening your breath to massage your body from the inside out.
2
Cat-Cow Stretch
Transition to tabletop and alternate between arching your back (cow pose) and rounding it (cat pose). Feel the articulation of your spine.
3
Thread the Needle
From tabletop, reach one arm up, then thread it under your body to rest on the mat. Feel the stretch in your shoulders and back.
4
Warrior II
Step into a low lunge, rise into warrior II, ensuring your front knee tracks over your ankle. Engage your core and maintain alignment.
5
Extended Side Angle
Place your forearm on your thigh and reach the other arm overhead. Feel the lengthening of your side body.
6
Triangle Pose
Hinge at your hips and reach down to your shin while extending the other arm up. Focus on lengthening both sides of your body.
7
Low Cobra
Lie on your belly and press your chest up while keeping your elbows close. Feel the engagement in your back muscles.
8
Double Knee Twist
Pull your knees into your chest and twist side to side to massage your lower back.
9
Shavasana
Lie flat on your back, relax, and focus on your breath to conclude the practice.
Safety Notes
Consult a healthcare provider before beginning if you have severe scoliosis or any other serious back conditions.
Duration: 23m 0s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Normal PeopleChronic Back Pain / Disc Herniation
Therapeutic Goals
Flexibility / Range of MotionMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Yoga Mat
Primary Focus
💪 Back💪 Core💪 Hips
Category
YogaStretching
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#23 min#half hour#Yoga#Stretching#beginner#Yoga Mat#Back#Core#Hips#low