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POSTURAL DEFORMITIES

Postural deformities are the exaggerated curvature of the spine posture is the
position that you hold your body in while seated, standing, of lying down. Training the
body to stand, walk, lie, and sit straight helps eliminate the strain placed on the
ligaments and muscles surrounding the back. Many conditions of the skeletal system
affect good posture.
Kyphosis, Scoliosis and lordosis are amoung the conditions that can causes a
postural deformity.
Factors contributing to postural deformities
Congenital- The deformity was present at birth.
Environmental- Physical stress on the spine as a result of everyday activity.
Traumatic- Injury or trauma from surgery.
Insufficient exercises, carrying heavy loads on shoulder .
Weak muscles.

KYPHOSIS



This is when there is an outward curvature of the spin causing the person to have a
hunch back.
Remedies
Sit in a chair, your buttocks should touch the back of chair
Always keep a pillow under your back while sleeping
Bend your head backward in standing position
Perform the Dhanurasana ,the yogic asana regularly .

LORDOSIS



This is when there is an inward curvature of the spine causing the persons
belly to protrude.

Precautions
Balanced diet should be taken
Obesity should be kept away specially in early age
The body should be kept straight while carrying weight


Remedies
From standing position bend forward from hip level
Lie down your back raise your head and legs simultaneously
Halasana should be performed regularly
Toe touching should be performed for at least 10 times



SCOLIOSIS



This is when there is an S shaped exaggeration of the spine

Precautions
Balanced diet should be taken
The stud should be avoided in sideways bending position
Avoid walking for long time with carrying weight in one hand

Remedies
Bending exercise should be performed in opposite side of C shaped
curve
Hold the horizontal bar with your hands and swing your body to the left
and right side
To swim by using breast stroke techinique

YOGA FOR POSTURAL DEFORMITIES
Dhanurasana

It is a basic posture of Hatha yoga .In this exercise our body pose look like the shape
of the Dhanush (bow) . So it is called as a Dhanurasana in Sanskrit. It helps to
reduce belly fat fast. It strengthens ankles ,thighs,groins,chest and abdominal organs
and spinal cord.
Steps of Dhanurasana (Bow pose)
1. Lie on the ground ( on stomach) facing downwards
2. Relax completely with 2-3 breaths
3. Inhale slowly and start bending your legs backwards and catch the ankles
with the hand
4. You will see that your body is now in the shape of bow
5. In this position your whole weight will come on your abdomen .only your
stomach and pelvic area will touch the ground
6. Hold this position for few 15- 20 seconds and continue taking a deep breath .
you can increase the time after practicing this
7. Now after 15-20 seconds exhale slowly and come back to starting position
8. Repeat this cycle for 4-5 times daily

HALASANA

In Sanskrit Hala means Plough and asana means Pose.so it is known as Halasana
( Plough pose) . In this position body shows the shape of the plough.This pose gives
flexibility to spine as well as strengthens the back muscle.
Steps of Halasana
1. Lie on your back .join the legs together .relax the whole body (Shavasana
position)
2. Keep the palm flat on the ground, keep breathing normally
3. While exhaling press the palm on ground and raise both the legs upwards
straight then try to touch the ground just behind
4. Breath slowly and hold the posture for several minutes(1-2 minutes)
5. Now slowly release the pose to return to shavasana
6. Repeat this for 3-5 times.
TRICONASANA

Trikona - Triangle; Asana - Pose
The asana is pronounced as Tree-kone-ahs-ana
Unlike most yoga postures, the Triangle Pose requires keeping the eyes open in
order to maintain body balance.
How to do the Triangle Pose (Trikonasana)
Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 ft).

Turn your right foot out 90 degrees and left foot in by 15 degrees.

Now align your center of right heel with the center of your arch of left foot.

Ensure that your feet are pressing the ground and the weight of your body is equally
balanced on both the feet.

Inhale deeply and as you exhale, bend your body to the right, downward from the
hips, keeping the waist straight, allowing your left hand to come up in the air while
your right hand comes down towards floor. Keep both arms in straight line.

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever
is possible without distorting the sides of the waist. Stretch your left arm toward the
ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or
turn it to the left, eyes gazing softly at the left palm.

Ascertain that your body is bent sideways and not backward or forward. Pelvis and
chest are wide open.
Stretch maximum and be steady. Keep taking in long deep breaths. With each
exhalation, relax the body more and more. Just be with the body and the breath.
As you inhale, come up, bring your arms down to your sides, and straighten your
feet.

Repeat the same on the other side.