June 2, 2025 • 15 mins
Ever wondered if students with scoliosis can practice yoga safely? Spoiler, the answer is Yes, but first we’ve gotta ditch the one-size-fits-all alignment cues and actually work with the curve, not against it.
In this episode, I’ll break down spinal anatomy, the risks, and the best practices to keep students with spinal deviations strong, mobile, and inspired in your classes.
Let’s get to it!
Click HERE to send me a text & let me know your thoughts on this episode!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Monica (00:00):
Have you ever wondered if students with scoliosis can
practice yoga safely?
Well, the spoiler is, the answeris yes.
But first we've gotta ditch theone size fits all alignment cues
and actually work with.
The curve and not against it.
In this episode, I'll break downspinal anatomy, the risks and
(00:23):
the best practices to keepstudents with spinal deviations,
strong mobile, and inspired inyour classes.
So let's get to it.
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
I'm Monica Bright and I've beenteaching yoga and running my
(00:44):
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
In this podcast, I'll share withyou.
My life as a yoga teacher, thelessons I've learned, my process
(01:05):
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
(01:29):
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here because here is
(01:49):
where we get real about Yoga'srole in helping students with
conditions and injuries and whatyou can do to help them recover
while they're in your care.
Today we're discussingscoliosis.
Have you ever heard of it?
Know someone with it.
What is it?
Well, first, imagine the spine.
(02:10):
We already know that it has anatural curvature to it, right?
Typically, the cervical andlumbar vertebrae are in a
lordotic curve and the thoracicspine slightly rounds forward in
what is known as kyphosis or akyphotic curve.
These curves are necessary asthey help with.
(02:33):
Force transfer throughout yourbody when you move throughout
your day.
The degree of the curves variesfrom person to person, which is
why using cues like level yourpelvis with the floor in
standing positions or have youheard make.
Your pelvis level, like a bowl,so it doesn't feel as though any
(02:55):
water could tip outta the frontof it.
That's a common cue that I'veheard.
Well, this cue is notappropriate or effective for
students with an excessivelordotic curve in the lumbar
spine.
Their neutral is with the frontof the pelvis tipping forward.
And down, and this is why it'sso important to look at your
(03:17):
students' bodies and see whatneutral is for them, and then
cue from there.
Scoliosis involves curving ofthe spine, but it's different.
Scoliosis is defined as alateral or a sideways curvature
of the spine, more than 10degrees often.
(03:37):
Accompanied with a littlerotational deformity.
Scoliosis comes in differenttypes.
The first is idiopathic, andthat's about 80% of cases with
no known cause, and it's commonamong teens.
The second is congenital, andthese cases can be seen from
(03:57):
birth and are due to malformedvertebrae.
finally, the third type isneuromuscular, which arises from
conditions like cerebral palsy,The spinal variations in
scoliosis are not centered toonly the spine.
These variations affect otherareas of the body as well.
So you might be able to seeuneven shoulders and or hips.
(04:22):
One side is higher than theother, or you can see rib cage
asymmetry, which can impactbreath mechanics for the person
with scoliosis.
And there could also be muscleimbalances where there are
tighter on the concave side andoverstretched on the convex
side.
(04:43):
The first time I became superinterested in scoliosis was when
I was in a 300 hour yoga teachertraining focused on
biomechanics.
In this training, we spent a lotof time looking at specific
poses, traditionally taughtalignment and their effects on
different types of bodies.
One pose we spent many hoursstudying was triangle pose.
(05:07):
So for a moment, I wonder if youcan imagine a student with a
scoliosis in triangle pose.
Now, can you imagine queuingthem to open their hips, fit
themselves between two panes ofglass, lengthen their spine?
Stack their shoulders and reachtowards the ceiling.
(05:27):
That's a lot to ask, and astudent with scoliosis will
probably have a difficult timewith these alignment requests.
I say all of this so that youkeep this information in the
back of your mind and realizethat a student might not be able
to reach the alignment.
It could cause them pain anddiscomfort, and your assists
(05:51):
could make matters worse.
Okay.
Let's talk about how yoga canbenefit students with scoliosis
and some risks we should bemindful of as teachers.
The great thing about yoga isthat we teach body awareness,
right?
We teach students to get more intune with what they feel, how
(06:11):
they feel it, and where theyfeel it.
We also teach students to bemindful of how they're feeling
from day to day.
Is today the same or differentthan yesterday without judgment,
but instead knowing andunderstanding.
What we teach can improvepostural awareness by directing
students' attention to it.
(06:33):
We also teach breath capacityvia pranayama practices.
And with Asana, we can helpstrengthen underactive muscles
on the spinal extensors on theconvex side, and we might be
able to help reduce pain byhelping students decompress
compressed vertebra.
(06:55):
This, I'll admit, is easier toaccomplish in a private yoga
session because you can targetthe sides of the body
appropriately as opposed todoing the same practices on both
sides, which is what we teach ina group setting.
In scoliosis, the concave side'smuscles are shortened.
(07:15):
It's kind of like a clinchedfist.
While the convex side isoverstretched, sort of like a
rubber band, it can be helpfulfor some to practice exercises
that lengthen the tight side andstrengthen the weak side.
I always ask students at thestart of class if they have any
(07:36):
injuries or conditions I shouldknow about.
I teach mostly online now, but Istill have a questionnaire
before every class for studentsto tell me if they're injured or
hurt.
But I've had students say no,and when we start practicing, I
can visually see that they havesome spinal deviations.
(07:57):
In their bodies, whether theyknow it or not, I can see it, so
I take a mental note of it andit informs my teaching and
queuing.
I don't necessarily have to havea conversation with them about
it.
It just helps me know how toteach.
Here's what I know.
Symmetrical poses Like forwardfolds can exaggerate, asymmetry.
(08:20):
It's always a good idea to checkin with students to be sure that
they're feeling okay throughoutclass.
If you're teaching twists inclass that may torque and
already rotated vertebrae andaffect what the twist.
Looks and feels like.
Also, think about poses thatinclude spinal extension, like
(08:42):
upward facing dog or wheel poseor camel pose.
The excessive back bending cancompress facet joints on the
posterior part of the spine.
How do our alignment cues failstudents with deviations in
their spine?
Well, cues like square yourhips, flatten your spine, or
(09:03):
even level your shoulders.
Ignore that natural asymmetrymany of us have in our own
bodies.
It's important to remember thatthe vertebrae rotate in
scoliosis, so queuing andexpecting neutral can lead to
straining the ligaments.
Instead, teach proprioceptionover perfection.
(09:26):
Teach students to tune intothemselves.
I know students fall into thecomparison trap, especially in
in-person group classes, butkeep reminding them that the
shape that feels right for themis what's most important.
Also, you know, the benefits ofusing props, use blocks, towels,
(09:47):
blankets, or wedges to helpsupport uneven sides.
Can you imagine Shavasana with aminimally rolled towel just
under the right side to helpstudents with slight spinal
deviations that cause twistingtowards the right.
the key here is to have the propbe minimal in support so as not
(10:12):
to force movement, but insteadto allow the student to settle
and feel more supported andconnected to their mat.
Here's some safe yoga practicesfor students with scoliosis.
Always remember to customizeinstead of standardizing your
teaching.
Teach breathing.
First, diaphragmatic breathingwith rib awareness and movement.
(10:37):
have students lie supine andplace one hand on their upper
chest and the other hand ontheir ribs on inhale.
Ask them to expand the collapseside of the rib cage more.
Even though you can't physicallydo this, ask them to try to
breathe only into the collapsedor concave side to attempt to
(10:59):
bring length, space, or even abit of stretch sensation to that
part of their body.
Then when they exhale, ask themto come back to their neutral
Next teach asymmetrical poseslike a side bend towards the
convex side.
Stand tall, reach the armoverhead and side bend towards
(11:21):
the convex side.
The overstretched side.
This will help lengthen theshort inside muscles.
Hold for a few breaths and youcould also ask them to breathe
into the shortened side to helpfind more length or stretch as
well.
Another option is to strengthenthe overstretched side in your
(11:43):
classes.
You could teach, side plank onthe convex side.
Side.
Plank on the convex side workson engaging the overstretched
muscles via isometric holds.
Remember to try not to teach orto modify these as much as you
can.
Deep twists.
You can substitute these withopen twists or active twists.
(12:06):
I like to call them withouthooking the arm outside the leg.
Okay.
Be mindful of symmetricalforward folds.
You could use a chair or a wallfor support if you have them
available.
And finally, resist teachingextreme back bends.
Replace them with supportedbridge with a block or a blanket
(12:27):
or a bolster underneath theirsacrum.
And as always, when should yourefer out?
First, you should be asking yourstudent if they've been
diagnosed and talk with themabout their treatment plan, what
they're doing to cope and whatthe outlook looks like for them.
If your student complains aboutpain that shoots down the limbs,
(12:48):
progressive curvature over timeor breath restriction, they need
to see a medical professional.
Here's the thing, scoliosisisn't a problem for you to fix.
Instead, it's a unique blueprintstudents have that you can be
prepared to work with The bestyoga teachers don't force
(13:10):
symmetry or universal cues.
They teach students to movewisely within their asymmetry
and body limitations.
Okay.
How are you feeling aboutscoliosis?
I.
Do you feel like you know alittle bit more about it and can
see your students differentlynow?
(13:31):
If so, I've done my job herenow.
Go out and get excited aboutseeing spinal deviations in your
students and know that you gotthis because you are learning
more about how to help them.
Understanding anatomy,biomechanics, and the effects
yoga Asana have on the bodyhelps you help your students.
(13:53):
It's so important for us to havethis conversation so that you
remember that students of allshapes, sizes, alignment, and
abilities.
Come to your classes and you canserve them all.
You know that.
My goal is for you to love theyoga teaching life.
It's important to understandmovement and the issues students
come to your classes with.
(14:15):
If you love this episode, let meknow.
Don't forget to download theebook sequencing for different
injuries.
The link is in the show notes,and I promise you it will help
you form a foundation forteaching students with injuries
and aging bodies.
The information will also helpyou understand how to
accommodate students ofdifferent accessibilities, and
(14:36):
it'll be a great resource foryou to return to again and
again.
When you download the ebook,you'll be joining my newsletter.
That's just for yoga teachers.
I've got some more excitingteachings coming soon just for
you, so I wanna tell you allabout them.
The link is in the show notesbelow, and I would love for you
to join it so we can always stayconnected.
(14:57):
I've added a link in the shownotes for you to send me a quick
text message about your thoughtson this episode.
I won't know your phone number.
It's just a neat addition to theplatform I use that allows for
this new and super easy way foryou to communicate with me.
Once you click on it, it willtake you to your messages, but
don't delete the code.
(15:17):
That's how your message will getto me, and I would love.
To know your thoughts, subscribeto the podcast so you're always
in the know when a new episodedrops, and share it with another
yoga teacher who you think wouldlove to be in on these
conversations.
Thank you for helping to spreadthe word about this podcast, and
if you've been taking notes inyour journal as you listen to
(15:38):
these episodes, I'm so glad youare and I would love to hear
about it.
Alright, that's it for now.
Bye.
Have you ever wondered if students with scoliosis can
practice yoga safely?
Well, the spoiler is, the answeris yes.
But first we've gotta ditch theone size fits all alignment cues
and actually work with.
The curve and not against it.
In this episode, I'll break downspinal anatomy, the risks and
(00:23):
the best practices to keepstudents with spinal deviations,
strong mobile, and inspired inyour classes.
So let's get to it.
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
I'm Monica Bright and I've beenteaching yoga and running my
(00:44):
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
In this podcast, I'll share withyou.
My life as a yoga teacher, thelessons I've learned, my process
(01:05):
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
(01:29):
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here because here is
(01:49):
where we get real about Yoga'srole in helping students with
conditions and injuries and whatyou can do to help them recover
while they're in your care.
Today we're discussingscoliosis.
Have you ever heard of it?
Know someone with it.
What is it?
Well, first, imagine the spine.
(02:10):
We already know that it has anatural curvature to it, right?
Typically, the cervical andlumbar vertebrae are in a
lordotic curve and the thoracicspine slightly rounds forward in
what is known as kyphosis or akyphotic curve.
These curves are necessary asthey help with.
(02:33):
Force transfer throughout yourbody when you move throughout
your day.
The degree of the curves variesfrom person to person, which is
why using cues like level yourpelvis with the floor in
standing positions or have youheard make.
Your pelvis level, like a bowl,so it doesn't feel as though any
(02:55):
water could tip outta the frontof it.
That's a common cue that I'veheard.
Well, this cue is notappropriate or effective for
students with an excessivelordotic curve in the lumbar
spine.
Their neutral is with the frontof the pelvis tipping forward.
And down, and this is why it'sso important to look at your
(03:17):
students' bodies and see whatneutral is for them, and then
cue from there.
Scoliosis involves curving ofthe spine, but it's different.
Scoliosis is defined as alateral or a sideways curvature
of the spine, more than 10degrees often.
(03:37):
Accompanied with a littlerotational deformity.
Scoliosis comes in differenttypes.
The first is idiopathic, andthat's about 80% of cases with
no known cause, and it's commonamong teens.
The second is congenital, andthese cases can be seen from
(03:57):
birth and are due to malformedvertebrae.
finally, the third type isneuromuscular, which arises from
conditions like cerebral palsy,The spinal variations in
scoliosis are not centered toonly the spine.
These variations affect otherareas of the body as well.
So you might be able to seeuneven shoulders and or hips.
(04:22):
One side is higher than theother, or you can see rib cage
asymmetry, which can impactbreath mechanics for the person
with scoliosis.
And there could also be muscleimbalances where there are
tighter on the concave side andoverstretched on the convex
side.
(04:43):
The first time I became superinterested in scoliosis was when
I was in a 300 hour yoga teachertraining focused on
biomechanics.
In this training, we spent a lotof time looking at specific
poses, traditionally taughtalignment and their effects on
different types of bodies.
One pose we spent many hoursstudying was triangle pose.
(05:07):
So for a moment, I wonder if youcan imagine a student with a
scoliosis in triangle pose.
Now, can you imagine queuingthem to open their hips, fit
themselves between two panes ofglass, lengthen their spine?
Stack their shoulders and reachtowards the ceiling.
(05:27):
That's a lot to ask, and astudent with scoliosis will
probably have a difficult timewith these alignment requests.
I say all of this so that youkeep this information in the
back of your mind and realizethat a student might not be able
to reach the alignment.
It could cause them pain anddiscomfort, and your assists
(05:51):
could make matters worse.
Okay.
Let's talk about how yoga canbenefit students with scoliosis
and some risks we should bemindful of as teachers.
The great thing about yoga isthat we teach body awareness,
right?
We teach students to get more intune with what they feel, how
(06:11):
they feel it, and where theyfeel it.
We also teach students to bemindful of how they're feeling
from day to day.
Is today the same or differentthan yesterday without judgment,
but instead knowing andunderstanding.
What we teach can improvepostural awareness by directing
students' attention to it.
(06:33):
We also teach breath capacityvia pranayama practices.
And with Asana, we can helpstrengthen underactive muscles
on the spinal extensors on theconvex side, and we might be
able to help reduce pain byhelping students decompress
compressed vertebra.
(06:55):
This, I'll admit, is easier toaccomplish in a private yoga
session because you can targetthe sides of the body
appropriately as opposed todoing the same practices on both
sides, which is what we teach ina group setting.
In scoliosis, the concave side'smuscles are shortened.
(07:15):
It's kind of like a clinchedfist.
While the convex side isoverstretched, sort of like a
rubber band, it can be helpfulfor some to practice exercises
that lengthen the tight side andstrengthen the weak side.
I always ask students at thestart of class if they have any
(07:36):
injuries or conditions I shouldknow about.
I teach mostly online now, but Istill have a questionnaire
before every class for studentsto tell me if they're injured or
hurt.
But I've had students say no,and when we start practicing, I
can visually see that they havesome spinal deviations.
(07:57):
In their bodies, whether theyknow it or not, I can see it, so
I take a mental note of it andit informs my teaching and
queuing.
I don't necessarily have to havea conversation with them about
it.
It just helps me know how toteach.
Here's what I know.
Symmetrical poses Like forwardfolds can exaggerate, asymmetry.
(08:20):
It's always a good idea to checkin with students to be sure that
they're feeling okay throughoutclass.
If you're teaching twists inclass that may torque and
already rotated vertebrae andaffect what the twist.
Looks and feels like.
Also, think about poses thatinclude spinal extension, like
(08:42):
upward facing dog or wheel poseor camel pose.
The excessive back bending cancompress facet joints on the
posterior part of the spine.
How do our alignment cues failstudents with deviations in
their spine?
Well, cues like square yourhips, flatten your spine, or
(09:03):
even level your shoulders.
Ignore that natural asymmetrymany of us have in our own
bodies.
It's important to remember thatthe vertebrae rotate in
scoliosis, so queuing andexpecting neutral can lead to
straining the ligaments.
Instead, teach proprioceptionover perfection.
(09:26):
Teach students to tune intothemselves.
I know students fall into thecomparison trap, especially in
in-person group classes, butkeep reminding them that the
shape that feels right for themis what's most important.
Also, you know, the benefits ofusing props, use blocks, towels,
(09:47):
blankets, or wedges to helpsupport uneven sides.
Can you imagine Shavasana with aminimally rolled towel just
under the right side to helpstudents with slight spinal
deviations that cause twistingtowards the right.
the key here is to have the propbe minimal in support so as not
(10:12):
to force movement, but insteadto allow the student to settle
and feel more supported andconnected to their mat.
Here's some safe yoga practicesfor students with scoliosis.
Always remember to customizeinstead of standardizing your
teaching.
Teach breathing.
First, diaphragmatic breathingwith rib awareness and movement.
(10:37):
have students lie supine andplace one hand on their upper
chest and the other hand ontheir ribs on inhale.
Ask them to expand the collapseside of the rib cage more.
Even though you can't physicallydo this, ask them to try to
breathe only into the collapsedor concave side to attempt to
(10:59):
bring length, space, or even abit of stretch sensation to that
part of their body.
Then when they exhale, ask themto come back to their neutral
Next teach asymmetrical poseslike a side bend towards the
convex side.
Stand tall, reach the armoverhead and side bend towards
(11:21):
the convex side.
The overstretched side.
This will help lengthen theshort inside muscles.
Hold for a few breaths and youcould also ask them to breathe
into the shortened side to helpfind more length or stretch as
well.
Another option is to strengthenthe overstretched side in your
(11:43):
classes.
You could teach, side plank onthe convex side.
Side.
Plank on the convex side workson engaging the overstretched
muscles via isometric holds.
Remember to try not to teach orto modify these as much as you
can.
Deep twists.
You can substitute these withopen twists or active twists.
(12:06):
I like to call them withouthooking the arm outside the leg.
Okay.
Be mindful of symmetricalforward folds.
You could use a chair or a wallfor support if you have them
available.
And finally, resist teachingextreme back bends.
Replace them with supportedbridge with a block or a blanket
(12:27):
or a bolster underneath theirsacrum.
And as always, when should yourefer out?
First, you should be asking yourstudent if they've been
diagnosed and talk with themabout their treatment plan, what
they're doing to cope and whatthe outlook looks like for them.
If your student complains aboutpain that shoots down the limbs,
(12:48):
progressive curvature over timeor breath restriction, they need
to see a medical professional.
Here's the thing, scoliosisisn't a problem for you to fix.
Instead, it's a unique blueprintstudents have that you can be
prepared to work with The bestyoga teachers don't force
(13:10):
symmetry or universal cues.
They teach students to movewisely within their asymmetry
and body limitations.
Okay.
How are you feeling aboutscoliosis?
I.
Do you feel like you know alittle bit more about it and can
see your students differentlynow?
(13:31):
If so, I've done my job herenow.
Go out and get excited aboutseeing spinal deviations in your
students and know that you gotthis because you are learning
more about how to help them.
Understanding anatomy,biomechanics, and the effects
yoga Asana have on the bodyhelps you help your students.
(13:53):
It's so important for us to havethis conversation so that you
remember that students of allshapes, sizes, alignment, and
abilities.
Come to your classes and you canserve them all.
You know that.
My goal is for you to love theyoga teaching life.
It's important to understandmovement and the issues students
come to your classes with.
(14:15):
If you love this episode, let meknow.
Don't forget to download theebook sequencing for different
injuries.
The link is in the show notes,and I promise you it will help
you form a foundation forteaching students with injuries
and aging bodies.
The information will also helpyou understand how to
accommodate students ofdifferent accessibilities, and
(14:36):
it'll be a great resource foryou to return to again and
again.
When you download the ebook,you'll be joining my newsletter.
That's just for yoga teachers.
I've got some more excitingteachings coming soon just for
you, so I wanna tell you allabout them.
The link is in the show notesbelow, and I would love for you
to join it so we can always stayconnected.
(14:57):
I've added a link in the shownotes for you to send me a quick
text message about your thoughtson this episode.
I won't know your phone number.
It's just a neat addition to theplatform I use that allows for
this new and super easy way foryou to communicate with me.
Once you click on it, it willtake you to your messages, but
don't delete the code.
(15:17):
That's how your message will getto me, and I would love.
To know your thoughts, subscribeto the podcast so you're always
in the know when a new episodedrops, and share it with another
yoga teacher who you think wouldlove to be in on these
conversations.
Thank you for helping to spreadthe word about this podcast, and
if you've been taking notes inyour journal as you listen to
(15:38):
these episodes, I'm so glad youare and I would love to hear
about it.
Alright, that's it for now.
Bye.
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