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Posture Hacks for Scoliosis – sitting, standing, sleeping

Hello and welcome everyone um, my name is christine derekevery, welcome to yogaberry and welcome to backchat and it’s 4pm um in the uk right now. This is my weekly live stream, so it’s happening every wednesday um at this time. However, this is the last one of the year um, so i’m going to take a little bit of a a break after this and yeah i’ve started this. I think um. It must have been around june kind of july time when i, when i started this um.

So, yes, we’ve got quite a bit of a a catalogue now of interviews and chats that you can look back at if you are new to this show here, which is all about you really and it’s all about scoliosis and i’ve really been enjoying this and just Chatting with you live so those of you who are live feel free to to come and say hello, even if you are watching this afterwards on the replay um. I always love to hear your comments uh to to see if this is resonating with you, what what i’m saying here and also what you maybe um, what you would like to see a little bit more of so that’s my question to you today, who would you Like to see on this show who would like um, who would you like me to interview, for example, um? Is there anyone that you can think of that? Maybe has some knowledge about scoliosis. That would be interesting to talk to what topics would you like me to cover so hi laura?

Thank you. So much from um, buenos aires and laura has been a um weekly, regular guest you’ve been so super supportive. So thank you so much laura. Let me know what you would like to see. That’S the question i just asked.

I don’t know if you heard it but um who would you like to see as an interview guest um, what copy, what copies, what topics would you like me to cover sorry? I am losing my words today, hello sunshine, at heart. How are you um? So, yes, let me know if you are new to this show. I know laura is not um, but yes, any suggestions of things that you might want to see a little bit more of.

Please let me know so today that was a long introduction, but today i am going to talk about some posture, hacks and some things that i have certainly kind of discovered for myself and my scoliosis over the over the last years, especially when i’ve been really kind Of researching this, this topic a lot more um and we’re going to talk about sitting, we’re going to talk about standing and then we’re going to talk about sleeping positions as well, so feel free to. Let me know if you have any questions, i will go through them in this order, and i’m just gon na have a little look at who’s here. So hi jody jody is from wisconsin, lovely, um, ah lovely it’s monya from austria, nice uh would love to an interview with elise browning miller. I know i’ve been trying for ages, so i did interview her before um, but she was at that time. She was in london and her internet internet connection was really bad, so the audio isn’t very good um, but i’ve been trying to to get her to um to come on.

This show, but she’s such a busy lady, but i will try again. I will try again right: hi, dolly from from utah welcome. Kavita is here hi kavita. Now kavita won a place on my um yoga for school. Yesterday’S practice transformation, which is my course coming up in january.

So congratulations, kavita, um, i’m sure you’ll really enjoy this good. Jody’S saying i’m very interested in today’s topic, but we’ll have to watch the replay have to go to work now, fair enough. It will be um, it will be there afterwards for you. I really appreciate you coming to say hello, though, because this makes it much more fun for me as well and much more interesting. I think if we can have a little bit of um a conversation but completely understand work, more important um feel free to watch it afterwards.

So hi priya priya is from india. Ankit is from india. Kavita is from india. There you go. You have a little bit of a connection here going on right.

Shall we get to it then so um i’m going to take my cardigan off. I know i realize i’m not going to win any fashion awards today, um, but i am wearing my special, my special top here with the with the scoliosis, and it just makes it a lot easier to see. Normally, i wouldn’t wear anything underneath but um. It’S really cold. It’S really chilly here in the uk right now, right, good, so fear free, obviously feel free to keep the the questions come coming.

I will have a look um in in the chat whenever i can and then in the meantime, i’ll be kind of going back and forth and demonstrating as well hi diana and hi karen as well another regular right. Let’S talk about sitting then to get started with, and i think we’re gon na start with sitting in a chair before we talk about anything else, because you know that’s where we should be usually sitting be sitting. I’M gon na get my chair, and this is not a yoga chair. This is just a completely regular chair and i’m gon na sit down right and basically, i just wan na just sit down to talk to you for a moment. I’M gon na get my little floating spine here, because what is really important before we get into kind of changing things with scoliosis is that we understand that curvatures in the spine are good, and you hear me going on about this quite a lot in this um.

In this show in this, in this back chat all the time, so we have a natural inward curve in the spine. This one is a little bit flat because he’s been hanging on his stand there for a while. This is looking from the side. So this is inward outward and inward again. Yes, so looking from the back here, he does have a straight spine, but we can give him a little bit of a scoliosis, in which case he would be like this.

Yes, but what i was saying was about the sight, would curvature so very important to address this first there we go before we make any other adjustments. So when you sit in your chair – and you can try this obviously right now with me again – i’m sorry – i’m not winning any fashion awards today, um, but it was comfort over style, i’m afraid. So what you want to first of all, make sure is that when you sit that the natural curves of your spine, that they are still present right so very often what happens is we kind of we sit in a chair? We sit all the way back and then we kind of go like this now. This might be kind of the relaxed way of sitting.

However, for the spine, this um creates a lot of pressure and a lot of tension, especially here in the lumbar vertebrae. They don’t like this position and it might feel kind of that you’re relaxing in the shoulders, and you might feel oh, this kind of takes a lot more effort. Yes, because you need to train your muscles to be able to to sit upright so um, i would suggest that you come forwards a little bit more and then explore if you can tilt your pelvis a little bit further forwards. Now, if you have a spinal fusion in your lumbar spine, this is not going to work for you, obviously, but those of you who don’t have a fusion in that area. You will kind of notice where this point is, and maybe you just play around with tipping your pelvis forwards and backwards and then find the place that is in between, and you can probably notice.

There’Ll be one point where you can lengthen up through the spine. A little bit more – and that is probably your ideal position so also just one thing here: my hips are either in level with um same level as my knees or they’re slightly higher. So that’s another thing: sometimes chairs are a little bit too low or they can be too high, so make sure that you adjust them. Also, if you are quite short and your feet, don’t touch the ground, then you definitely want something underneath your feet so that they can be flat. So this is just looking from the side now, with sitting and again, i will show you my little adjustments for scoliosis in a moment sitting in general, isn’t great for us right any kind of static position that we’ll spend a lot of time in is not a Good posture, so even if you sit in the most amazing long position here, which is probably not sustainable, it’s not great so make sure to stand up to do a little bit of moving the hips from side to side walking around as much as you can.

If you, if you’re sitting for long periods of time um, you might want to consider like changing changing it up, maybe sitting on a gym ball or something like that for a while or um a different chair that makes you sit slightly different. That you’re not always sitting in exactly the same way and getting up obviously as much as possible right i’ll have a little look at my chat and then i’ll show you some other things good maria is saying: will you talk about posture after surgery too um? This is a little bit more tricky because i feel that’s so individual and because not everyone has got the the same type of fusion, but i would just say make sure that you’re really well supported and i’m going to show you what i mean by that. In a moment, this is not the best chair by the way i should have really taken an office chair, but we’re going to use our imagination. Kavita is saying uh when we don’t see ourselves in the mirror.

How do we find a balanced position standing? So? Yes, we’re going to have a look at that when we talk about the standing position, laura’s saying straight backs of chairs are the worst to me. Yes, absolutely absolutely – and you know if this could be for different reasons, but most people kind of tend to slump into the chair. So i’m gon na take um a couple of blankets here and see a couple of things that you can do to adjust.

So obviously, the the obvious thing – and probably most of you know as well – is to use something in your lower back to support your lower back now. This is not a good chair right. This is not the preferred way of sitting, because, if i put the blanket here, it’s probably not going to stay, but this is where i would put it and i sit back a little bit. More put it into my lower back, not all the way down, but a little bit higher to be able to sit supported. So like this.

I don’t have to hold myself there, but i can have a little bit of a a rest here into the um into the back of the chair. There’S things that you can get to put over your um, the seat of your car, for example, or your office chair as well. That will have a lumbar support. So that’s just one thing just to keep in mind: i’m going to turn around for the scoliosis adjustment, because that’s why you’re here so the other thing is obviously we have sorted out the natural curves of the spine. Now we need to sort out that side with curvature of the spine now so s-curves are always going to be the most complicated.

If you have just one curvature um, you probably notice that when you sit, you’re kind of there will be more weight um into one side of the of the sitting bones than the other, and karen, for example. I know karen because we’ve been working um, one to one via zoom together, so we i know that she’s got a left cervical lumbar curve. So i would imagine karen that you feel like there is more weight on your left sitting bone right, in which case you could try and support that left side of the sitting bones with a blanket, so i’m just going to bring, and basically this raises the left Hip a little bit more and kind of evens. This imbalance out. This is the same for um lumber curve.

So if you have a dominant lumbar curve, then then you can do exactly the same as well and just try it out and see if it’s helpful or not and see if that helps to keep the other side of the waist a little bit longer. So i, for example, have a left lumbar right, thoracic curve, but my main curve is the lumbar curve, so this is actually feels quite good and quite supported for me. So i do use this sometimes um now, with the thoracic curve. There’S not much that you can do in in terms of the hips to level this out, so that there’s um you have to kind of adjust in a slightly different way, but this is definitely one tool that you can use simply raising the side of the sitting. Bones that is convex the other one is, if you have quite a large um hump, don’t like that word, but i still haven’t found a better one.

Mountain sometimes call it. You know what i mean the more bulky side, for example on your left side. If you have a left side sticking out to the back, and you sit back into your chair, what you could do is just support that left side a little bit. More and kind of this gives you a little bit of a d rotation actually, which is you know, it’s more stronger if you, if you come to lying down on the ground but um, this is another way of of adjusting this pose. What do you have to be mindful of is that you don’t start to arch, then more into your into your right side um.

So it’s a little bit more complicated a little bit more tricky, but i’ve um had a lot of people that found this quite helpful. As well good, so i’m gon na have a little check in right. Sunshine. At heart is saying she is using um a wedge um, [, Music ] to avoid pain, she’s saying this in german but ta-da i do speak german. So yes, um!

That’S exactly what i was just showing. I was just showing it basically diy with a blanket so yeah you can use a wedge as well, but i find actually a softer surface. Um is more comfortable. Laura is saying i used to carry an inflatable cushion in my purse. It worked.

This is another thing that i use. Sometimes it’s one of those squashy balls. I don’t know if anyone has ever used that um, but i do like it when i sit cross-legged, for example, it just um yeah. It makes the whole experience a little bit more comfortable and you can sit just on the edge to bring your lumbar spine into a more neutral position. Good priya’s saying what type of chair and mattress would you suggest for lumber, scoliosis and also for neck pain?

I cannot recommend any specific chairs or mattresses um. I do think this is very personal if anyone else has got any opinions on that feel free to type it into the chat in terms of an office chair, i would look for a lumber support, but that also kind of depends on your general patterns of of How you’re sitting so, especially if you tend to round, if you tend to have quite a flat back, then i would really get something that has a nice lumbar support, but you might not fall into this category um. So yes, so it’s it’s quite individual and i would just try out a few different ones in the shop. Obviously, and then um make a decision. Okay, ankit is saying: will you please guide me through the right poses, while studying do you mean sitting what to do while you’re sitting uh karen says that makes sense good?

Sometimes i don’t know if my rambling um makes sense. Liz is saying hello. Christine i’ve really enjoyed all your back chats. Thank you so much liz and yes merry christmas to you too. Please do.

Let me know if there is anything um you would like to see. Apart from me, obviously on these back chats and which topics you would like me to cover, as i’m taking a little bit of a break over christmas, but i will be back afterwards. Hi, christina christina, says she’s a bit late to join, but you’re. Here i used to have a rocking and kneeling chair rocking kneeling chair. Yes, i know what you mean: uh they’re, like some sort of swedish, it’s not an ikea chair, but i know what you mean.

I i love those as well. I haven’t got one, but i might consider it again. Um and kid is saying both sitting and lying uh debbie’s saying i found feldenkrais exercise to be great jumped to yoga. For my scoliosis, i know uh. I now sit equally on my sit bones.

Yes, absolutely um, and sometimes we need more of it, and sometimes we need less good good morning. How do i sit with an anterior pelvic tilt, so you’re saying your pelvis is already um tilted backwards tilted forwards, and so you want a little bit more for kind of bringing it back to neutral. And that’s what i was saying you know when when we first started, you need to play around with this pelvis position a little bit and tipping the pelvis forwards and backwards until you find the somewhere in between um. So yes, so for for someone, who’s got quite a more of an anterior tilt, so he’s got kind of more of a sticky out bottom. You can actually do the opposite, so you could actually sit a little bit further back and just kind of use the especially if you have got quite a um, a straight chair that might be beneficial if you’re the other way, then you would might have to sit A little bit further forward so again, it’s very difficult for me to suggest something that works for everyone, because everyone has got slightly different patterns.

But i do just want to say something about my thoracic um scoliosis for those people who might be studying and sitting on a desk on a desk at a desk for long periods of time notice how you collapse right notice, how you relax when you relax. What do you do? How do you kind of slouch if you have a preferred way, you will notice that you have a pattern. Is it over to one side? Is it that you cross a leg over very often with scoliosis, we like to cross the leg, because our spine really likes twisting so um notice, some of these things and then the first thing to do.

If you have established that you have kind of a pattern, the safest thing, the easiest thing is to do the opposite right, because then you already know that you’re doing something that kind of goes against the um, the curvature of of your spine. So, for example, for me it feels much better to lift the left leg over the right, so i simply swap it around. So i bring the right leg over the left and um see how that it feels really awkward, but that and then i know that i’m going against the scoliosis curvature. The other thing is also, if you, if you have a thoracic, um scoliosis, for example, let’s say you’ve got a right. Thoracic like this one here and you’ve got something here that you could rest your arm on.

Then your resting position could be kind of uh. This way that your arm is supported, and then you rest into a productive position, as you can see here from the from the shirt rather than the other way, you can see. That’S where you would make the scoliosis worse. So this way would make it a little bit better. Let me know if that makes sense.

I know this is a bit more difficult. You would have to kind of pile things up around you, but again, this is something you have to be a little bit. Creative good, i plan to buy an office chair for 900 euro, but don’t need it anymore, um to do the wedge i use or after hip surgery. I can highly recommend it yes great, and i think there are, if you have a link, obviously feel free to put it in the in the comment section. We’Re always interested to to hear about things.

Obviously that work and i’m going to move on to standing or sleeping put it in the chat. What do we want? First, we’re going to talk about standing or sleeping first i’ll. Let you decide um, because there are a few things to say about both of them and i’ll have a little look to see what else is happening here in the chat, so hopefully this makes sense. Um again, it’s it’s good to notice what your pattern is right and not just in terms of your x-ray and and what you can see or what you’ve been diagnosed with, but what you notice about yourself and that might be in a mirror or it might just Be looking down and noticing, if you have a preferred way of doing things, priya is saying standing.

Thank you. Priya you’re, the winner, you’ve answered first. So that’s what we’re going to start with and kids are saying. I have the exact opposite lumbar curvature to your cs and all curvatures are different. So that’s why it’s very difficult to suggest something that works for everyone, so i’m gon na bring this up a little bit higher so that you can see me standing up so standing up.

Let’S see there, we go that’s better standing up, um, again notice, your patterns, and i usually when i do a one-to-one session. The first thing that we do is, i have someone kind of walk on the spot a little bit and then stand without thinking about it or maybe walk around the room a little bit and then stand not like a yogi but try to stand how you would Actually, usually stand without kind of being aware of that or how you’re standing and notice if there are any patterns, so i can see. I have trained myself, obviously not to do this, but my right foot has a tendency of wanting to turn out. So i know this about myself. I know that there is a little bit of a um exterior rotation in my in my right leg and that the arch of the foot is slightly dropping as well.

So that’s one thing that i noticed um. The other thing that you want to notice is: where is your weight again just like in sitting? Do you collapse into one side or the other, so you could shift your weight just from side to side forwards and backwards and then find the place that kind of feels centered. So where have you got equal weight in both feet and we’re just exploring and we’re noticing that see if that feels any um any different? And then the most important thing is is to to lengthen up towards the ceiling the crown of the head.

So you don’t have to think about. Oh, i need to you know. That was the wrong way. I need to create space here. Uh create space there at the same time, when you’re standing, no, you don’t.

You just have to lengthen up through the crown of the head and it will probably sort itself out already a little bit then. The next thing you want to do is again notice how you collapse. So when you rest, how would you rest again if you have a thoracic curve – and you know this about you if you rest somewhere, for example, if you have something, i have a mental piece here which which you can’t see, but you could rest your elbow on The on the side, for example, that would be the wrong side for me, but you could do that on your on your concave side. Definitely notice! If you stand on one hip.

If you stand on one hip, if you, if you, if you kind of collapse into one hip like this so lumber for my left lumbar curve, i know that my hip is um slightly shifted over to the to the right. I don’t even know now which which one i prefer i was gon na say one of them feels really natural, but none of them do. I think i’ve just been avoiding it so much that i don’t even know anymore but notice. If you have a pattern of of, if you’re doing this and if you’re collapsing somewhere chances, are that you probably need to do the opposite or safest way is avoiding it all together, lengthening through the crown of the head and again with standing standing like a soldier, Is not a great posture either, so the best posture is a moving one, so you know make some movements around maybe coming back to a little bit of stillness, but there is always something happening: um you’re not just standing completely still – and this is a little bit Easier than sitting um i find because naturally we’re moving around i’m sorry, i’m looking for my remote control there we are good, let’s see so monia has given us the the link for that um wedge cushion. So we can have a look at that right.

Does that make sense about standing? Is there anything else, i’m kind of rushing? I feel like i’m rushing through this um, but a lot of it is so individual and i would really have to see how you’re standing already to to give you some some suggestions here. So let me know if that makes sense, if you’re still here or if i have frozen completely um and then i’m going to yes, hopefully that links link works, i think everyone can or whoever wants it can just copy it and then um paste it into their Browser if they, if they want to, have a look – and i will definitely have a look at this as well – i was going to get one of those wobbly cushions as well and see if that works. Christina’S saying agree completely: don’t like sitting no sitting is the worst thing.

Isn’T it, and i know christina, is a yoga teacher as well, and we sit quite a lot on the floor and that’s another one which um, which is tricky. Your messages are getting delayed. I know there is always a little bit of a offered um delay. Okay, when standing long periods. My my bump begins to bother to bother a lot.

Okay, okay, i know what you mean. I was gon na say: are you pregnant um? It is like carrying a heavy backpack in that side. Yes, i i get it. I know what you mean it’s it’s kind of that it takes over that tightness and you just want to collapse into it right.

This is again why it’s important to to reset. So i really like that’s why i like yoga right to balance out what else is going on in my life, and that might mean if i have been standing for long periods of time. I do a little yoga sequence. That kind of that helps me to to release some of that tension um, but then, obviously long term. We want to make sure that we’re strengthened as well good.

Let’S talk about sleeping, i’m gon na have a little rest on my yoga mat. I’M gon na put mr spine to the side, so you can see right so, first of all, we need to establish um what is working already so do you sleep on your back or do you sleep on your side? I am already saying uh, i’m not saying sleep on your tummy, because that is that is never gon na work right. That is the worst position for sleeping, so we’re just gon na try and avoid this. I know a lot of people do like sleeping on their stomach, but um, it’s just not very good for the back.

So if you and again you know this is not super realistic here, because it’s a hard surface and obviously in a bed, you would kind of think into the mattress a little bit. I have to move my plant out of the way as well, but if you sleep on your tummy, probably something like this will happen. Yes, you will bend one knee up and then you’ll turn your head to the side. Now this really compresses here the lower back um, it’s asymmetric, not a great way of sleeping, and especially if, if you then stay in this position for whatever for six seven hours, you’ll wake up and your back might not be happy. So that’s the time to reconsider.

Maybe how you’re sleeping so sleeping on the side um is much better and sleeping on. The back is probably it’s it’s the most symmetrical um for the back, obviously, and but also i find the most difficult to kind of to to sleep in. So what is much more important than you know? How exactly you sleep is that you sleep so much more that you are comfortable um also. I want to know to to want to say this, and i’m just saying this, because i have a video up there.

Um about sleeping poses uh sleeping positions and you can find it on my youtube channel. It’S got loads and lots of views. It’S gone a little bit crazy, um [, Music ], but i just want to say that sleeping is not going to make your scoliosis worse. Even if you sleep in a really bad position, the worst thing that will happen is that you have pain and that you wake up in pain, but it’s not going to actually make your scoliosis curvature worse. As far as i know – and i have asked a lot of people about this um, so you know you can eliminate this kind of fear around this already that, for some reason in your sleep, your scoliosis will get worse.

It won’t so, let’s just clear this up straight away and then i’ll show you what we can do lying on the side. So, if you’re lying on the side, you want to make sure that your head is in line with the rest of the spine. I’M going to try and take my arms out of the way, so you can see the curvature here on the on the t-shirt so with my left lumbar the scoliosis here, and this is sinking down now. This part here is really compressed right and this one is over stretched here and i tend to get pain in the convex area of my curvature. Let me know in the chat: if that’s you as well and it might be different, so i would support the convex site with a blanket or something something soft.

You don’t want it. I wouldn’t sleep on a yoga bolster because it’s usually too too hard. So it should be comfortable, but then you can see see if you can see that kind of supports that curvature a little bit more and yeah. It’S a much better position here. So karen, for example, you could bring this higher up.

Obviously so she’s got a steric lumbar curve, so it would be on the peak of the curvature. If you have thoracic it would be even higher up. So you always want to think about. What’S sinking down when you’re lying on your side, can i support it? A little bit more now, when you sleep on the other side, if you have an s-curve, you might support different areas of the spine, and if you don’t have an s-curve, you just wouldn’t support anything right.

Does that make sense again i’m trying to keep this relatively concise um, but let me know if that makes sense. Okay, where are we? I have to lie down to push bump back in uh. Okay. What do you think about hanging when possible?

During standing, i mean to use natural props like the top of a doorway. Ah, i love hanging um. I love it laura’s saying she has to leave bye laura. Thank you so much for tuning in um. Yes, i do like hanging and i have actually one of those i have so many props right.

I’M gon na show you there we go. I’Ve got one of these things that you can put in the in a doorway and you just attach it and then you can hang from it very useful um. So yes, that’s what i do as well. If i, if i feel compressed, if i feel like you know, everything is kind of sinking together, then yes, i used hanging to get a little bit more length good. What’S your take on doing stretching hanging exercise on a wall bar that’s kind of what yeah?

That’S that’s the same thing. Isn’T it um it? It can be helpful. I wouldn’t do completely free hanging because then you’re just hanging into your shoulders right, but if you are um, if you still have support or if you still have the feet on the ground, you can use this and then lengthen kind of in in opposite directions. If you bend your knees and then lengthening through the tailbone, that can be really useful.

Okay, christina saying i use pillow between my legs, helps with s. I joined yes, i agree uh same here and i’m looking around for my blanket. So that’s another thing that is very, very helpful. If you sleep on your side a little support here and then bring something kind of between the legs like this, probably even higher, i would probably have it even that the knee is in line with the top hip and that can be really comfortable and really useful. So that’s about side sleeping!

Obviously, if you sleep on your back, you, you don’t have all these these problems and i wouldn’t go crazy with um lots of props. I would just make sure that you have enough, but not too much, underneath the head and you might want to have something underneath the backs of the knees more than that probably kind of a cushion or something like that when you’re lying down a little bit like Shavasana as well but yeah if you’re lying down, you do not want to end up here where the head is kind of lifted up too far. But you still want to keep some length so think about your shavasana position and that’s what you want to do when you’re sleeping as well. Now, if you can actually sleep like this is another question i cannot so that’s why i sleep on my side um, but you might be better at it than i am good. Lovely mona is saying that’s very helpful.

Information. Good excellent, karen is saying sorry just missed 10 minutes, as i had to take a word call no worries karen. You know you can look at it afterwards, um so uh. Yes, so i’ve just covered the sleeping positions before that we did the standing. So you can just have a look at that good lovely.

So let me know if there is anything else um if that all made sense and if you are just joining in if you’re just joining i’ve talked about um some tips about sitting with scoliosis. I talked about standing what to look out for, and i talked about sleeping positions as well and kind of did like a really speedy going through all these positions, but just to make it clear again, um that scoliosis is very individual. No scoliosis curve is the same as the next um. There might be other conditions as well. So it’s very difficult for me to kind of give advice that will work for everyone, obviously, but here, but i’m just kind of sharing a few things that have worked for me.

Um again, i’m i’m a yoga teacher. So that is my thing: i’m not a physiotherapist! I’M not a medical professional, i’m not a doctor um, but i have been working with people that suffer from scoliosis for a long time and yes, i feel like. I have a very good understanding of the condition and i have seen lots of different cases as well and different ways of adjusting things. So basically, if you are looking for more um kind of tailored advice, then you might want to find someone in your local area.

Who, who knows about scoliosis? Obviously you can you can work one-to-one with you in person is the best way. Um via zoom is another option and i do sessions via zoom and then i’ve got a um online course running as well in january, which you are very welcome to join, where you learn how to adjust and adapt your yoga practice to your scoliosis curvature. Ankit is saying, is handstand good, i’m not going to demonstrate by the way. Oh i’ve got something in my eye very annoying.

This is the part where, like my little bit of mascara will go all over the place. So handstand is not bad. Headstand is probably um. Is worse because you put the the pressure, obviously on the head and on the neck handstand, your the the weight will be on the hands so um. You can use those to kind of to make some little adjustments.

So i don’t have a problem with handstand unless you have wrist problems for scoliosis itself uh. I don’t think it’s worse than standing on your feet. It’S not going to make your it’s not going to exaggerate your scoliosis. However, you do need to have a certain amount of strength, obviously well, first of all to be able to do a handstand, so if you can actually be in a handstand, i you obviously do have that strength um. But then, when you are in it, you might want to have a look or have someone else have a look to see if there are um patterns of imbalance that you’re creating – and this is really interesting.

So this is really really um good to have someone else or take someone. Have someone take a picture of you in a handstand and see if you’re leaning over to one side, that is really good and give you some feedback on it? Um feet up is another one. Yes, i use a feet up as well for anyone who doesn’t know what that is i’ll, get it out quickly. I’Ve got a couple of minutes, so this is the the feet up here and you basically stick your head in and then have your feet up simple, but it’s a great way of doing an inversion without um, putting any pressure, certainly onto your head on and on To your neck um, so it’s a great way.

I use it for beginners, who want to kind of um, get the confidence of being upside down for in their yoga practice, but i also use it for myself, sometimes especially to get some traction in the neck. I find that really really useful good, so i hope that helps again feel free to. Let me know if there are any more topics that you want me to cover in future back chats and um. I did post it on instagram and i posted it on facebook as well. So you can, let me know there you can.

Let me know here in the comments as well interview, guests um, maybe some people that you know that could be or like medical professionals that you know that might be interesting, um to interview um and yes, any any topics that you want me to go through and I’Ll just bring up here my little course again so for those of you who are not signed up for this. Yet it’s happening in january 17th of january, and it’s a four weeks course um, where you learn how to adjust your practice and adapt it to your scoliosis curvature so that your practice becomes a little bit more personalized and not is not just a um general practice. Good right, uh, very briefly, bianca, is asking about five-year-old the crazy sleeper. I wouldn’t worry about the. If you, if you are thinking about you, know how to adjust your the sleeping position.

I wouldn’t worry about it with a five-year-old um. You know again, i was saying you’re not gon na make your the scoliosis worse. If the doctors are concerned, it’s not about the sleeping it’s about everything else and they might put him in a brace right, but that does not have something to do with the sleeping. That’S the overall kind of position and for for young children, obviously because they’re uh growing um, it’s a little bit more tricky good coffee can be nice to go. Yes, i have to go as well, so i’m gon na say goodbye in a moment, um right.

So when are we meeting next uh? Let’S see we’re gon na meet next, the first back chat will be the 13th of january. So we’re going to take three weeks off and i’ll see you on the 13th of january. Again, let me know any suggestions and yes have a lovely christmas and happy new year. Everyone – and i talk to you soon – bye

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