Kryphosis or dowager’s hump is an excessive or exaggerated rounding of the back. Poor posture is the primary cause for abnormal curvature of the thoracic spine. A severe trauma or injury can also lead to kryphosis. Specific yoga poses help to strengthen the back and correct kryphosis. Mountain pose, bridge pose and cow face pose are few yoga postures, which are extremely beneficial to people suffering from this particular spinal condition. To get an in-depth insight into the beneficial yoga poses to reverse kryphosis, read on.
Here Are 7 Wonderful Yoga Asanas To Treat Kryphosis
1. Mountain Pose
Mountain pose (Tadasana), or palm tree pose, is the basis for all yoga postures. This simple yoga pose is highly effective in reversing abnormal outward curvature of the spine or kryphosis. Tadasana helps the body to rediscover the ideal neutral curves of the body. To correct your posture, stand upright with your toes, ankles, heels, knees and thighs touching each other. Press your chest back and lift your spine up. Your arms should be in line with your hips. Your neck and head should be straight. Look straight ahead with an unwavering gaze. Hold this pose for 2 to 3 minutes and then release the posture.
2. Cow Face Pose
Cow Face Pose, or gomukhasana, counters excessive convex curvature of the spine by opening up the heart center. This particular pose is highly effective in releasing the shoulders and the upper back. Practicing cow face pose regularly helps to ease the excruciating upper back pain due to kryphosis. Sit comfortably on the floor, with your legs extended in front of you. Bend your right knee and press your right foot close to your left buttock. Bend your left knee and place you left leg over your right leg. Ensure that the left knee is placed directly over the right knee. Lift your right arm up. Bend your right elbow and place your right hand (palms facing the back) directly between your shoulder blades. With an inhalation bend your left arm and slide your left hand up your spine (palms facing outwards). Now clasp your hands in a tight handshake. Roll your shoulders back and ensure that the right elbow is in line with your right ear. Hold this pose for 30 to 45 seconds.
3. Bridge Pose
Bridge pose or Setubandha Sarvangasana is a revitalizing back bend pose. This pose opens up the chest and strengthens the spine. Bridge pose helps to correct outward thoracic spinal curvature, while improving general posture and body alignment. Lie flat on your back. Bend your knees. Press your feet on the floor, and slowly lift your buttocks up. Place a wooden block vertically under your tail bone. Straighten your legs one at a time. Keep your hands along your torso. Finally, interlace your fingers and clasp your hands behind the wooden brick. Hold this pose for 2 to 3 minutes. To release the pose, bend your knees and remove the wooden brick. Gently lower your back till it touches the floor. Lie in corpse pose (shavasana) for 30 seconds.
4. Bow Pose
Bow pose or dhanurasana is an excellent yoga posture that helps to straighten rounded shoulders. This pose also creates flexibility in the spine and the shoulders. Practicing this pose regularly also alleviates excruciating back pain due to kryphosis. Lie on your stomach. Bend your knees. Bring your feet close to your buttocks. Take your arms behind your back. Hold your left ankle with your left hand. Similarly, hold your right ankle with your right hand. With a deep exhalation lift up, so that, your knees, thighs and chest is off the floor. Lift your head and look up at the ceiling. Hold this pose for 15 to 20 seconds.
5. Locust Pose
Locust Pose or Salabhasana strengthens the erector spinae and eases the painful symptoms of kryphosis (Dowager’s Hump). Locust pose also increases the flexibility of the entire spinal region. Lie on your stomach. With an inhalation lift your head, chest and thighs off the floor. Raise your arms off the floor. Clasp your hands behind your back. Gaze forward and hold the pose for 20 to 30 seconds.
6. Crab Pose
The marked spinal curvature due to poor posture can be corrected by practicing the crab pose or catupadapitham. Crab pose lifts the chest up and strengthens the spinal muscles. This pose stretches the ligaments of the spine, improves vertebral mobility and corrects abnormal spinal curvature. Sit well on both your buttocks. Place hands about three inches behind your back .With a deep inhalation lift your buttocks off the floor. Ensure that your torso is parallel to the ground. Hold this pose 20 to 30 seconds. Exhale deeply and release the pose.
7. Upward Facing Dog Pose
Upward Facing Dog Pose also called Urdhva Mukha Svanasana is powerful yoga pose that strengthens the upper back. This pose effectively treats the problem of kryphosis by lengthening / stretching the spine. Lie on your abdomen. Place hands (palms facing down) just below rib cage. With deep inhalation press palms down and straighten your hands. Lift your head, chest, pelvis, thighs and knees off the floor. The entire weight of your body should rest on your palms and the insteps of both your feet. Roll shoulders back, take the head back and look up at the ceiling. Hold this pose for 20 to 30 seconds.