Best Yoga for Scoliosis | Relief in 15 minutes

The Best Yoga for Scoliosis is Iyengar yoga. Yes, that may seem like a bold statement. But it is from years of research and my practice that I am sharing this with you. I tried physical therapy, pilates, massage, yoga flow. The relief was temporary at best. And very often, I ended up feeling worse, as though the curvature in my spine was worsening over time. That is until I became serious with my Iyengar Yoga practice. I learned from the best teachers in the field of yoga therapy and with dedication I started to feel relief and my posture actually improved. Now I know how to take care of my spine and have been able to help many students along the video. In this video, I share some of the more accessible and beginner friendly ways to modify your poses to help your scoliosis. You can stop it from getting worse, you can find relief from the pain and you can certainly have better posture. We use props to support our body and to learn how to adjust our body because props give us feedback that we can immediately feel. If you have been disappointed in your other yoga classes, I truly hope you will give this video a try.

✅ In this beginner-friendly sequence, you'll learn how to:
• Work with your scoliosis instead of against it
• Use props like a chair, block, and wall to create traction and stability
• Gently lengthen the restricted side of the spine
• Provide support to areas that feel weak or overused
• Practice foundational yoga poses modified for a curved spine
This class includes actions from:
• Wall stretches with hand and block
• Trikonasana and Parsvakonasana with extended holds
• Downward Dog with traction using a chair
• Supported backbends and restoratives for spinal ease
🧘‍♀️ No experience or flexibility required—just a few props, some wall space, and a willingness to start working with your spine in a more intelligent, supportive way.
🎥 Props needed (see my recommedations below)
• 1 chair
• 1 yoga block
• Wall space
• Optional: bolster or folded blankets

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About Sonia:
Sonia is a Yoga Alliance 500-hour educator and a certified Iyengar Yoga teacher with over two decades of experience. She specializes in therapeutic, alignment-based yoga that supports healing and long-term well-being. Sonia has studied directly with the Iyengar family in India and brings clarity, depth, and insight to her teaching—helping students build confidence, strength, and understanding in their own bodies.
00:00 Introduction, what does scoliosis feel like
00:27 My journey and practice tips for scoliosis
00:53 use a wall to stretch the short side of your spine
02:02 One foot on block to stretch the lumbar spine
03:51 downward dog with chair for spine traction
04:49 trikonasana with chair for back relief
07:01 gate pose to strengthen the spine in scoliosis
09:22 relaxation poses for scoliosis pain relief