Scoliosis yoga sequences, which require more patience than other pose categories, and scoliosis in asanas like Compass Pose release tension from the latissimus dorsi, trapezius, and lumbosacral region, leaving you in a brief suspension and feeling better.
Compass Pose is a deep scoliosis, and unlike Parivrtta Janu Sirsasana and Parivrtta Upavistha Konasana (Poses 14 and 15), the erect, imperial nature of this asana requires you to engage your core and spinal muscles. Don't use gravity to straighten your torso, you have to work harder to lift and lengthen your spine.
To meet these needs, these 16 pose sequences will:
1) Open your hamstrings and adductors.
2) Bring your awareness to your core and spinal muscles.
3) Stretch your lateral body, including the latissimus dorsi, trapezius muscles, and quadratus lumbos.
Let's take a closer look at this compass yoga sequence below:
Posture 1-3
These three versions of downward facing dog pose will help you get used to your practice and begin to open your body to do compass pose. The downward facing dog one-leg variation will accentuate the extension of your lower leg, while the single-leg variation with twist will provide your first lateral curve sequence. Lean back at will – like you're going to "flip your downward dog" – and stretch your body to your heart's content. Stay in these three asanas for as many breaths as possible.
Posture 4-5
The focus of these poses is to keep the spine stretched and stretch the hamstrings. This will prepare your body for deeper forward and lateral flexion at the back. Hold for 5-6 breaths per asana.
Posture 6-10
This series of standing poses gradually amplifies the demands of your hamstrings, adductors, and lateral body. The poses blend well together and get harder and harder. If Bird of Paradise Pose doesn't work, feel free to skip it or simply practice this asana, keeping your upper knee bent. Take 3-5 breaths per asana.
Posture 11
Now that your body is warm, it's time to open your side body deeper and approach the shape of the compass. Parighasana (deadbolt pose) is the best pose. Breathe at least 5 times here and let your body open.
Posture 12-13
These two poses are more than just opening up your hamstrings and adductors. They prepare you by asking you to use your core and spinal muscles to lengthen your spine. You need to sit on the compass. These two poses perfectly set the tone for the upright nature of the compass. Take 3-5 breaths per asana.
Posture 14-16
I practice these lateral bends a lot. This feels like a classic combination, elongating the spine and releasing tension in the inner calf and lower back through lateral body extension. These three poses are becoming more and more demanding.
If your body isn't ready to sit in Compass Pose, take a step back and do the 14th and 15th asanas. Stay until you master each asana and exhale into your tense areas.