2019-02-01_Australian_Yoga_Journal

58

february/march 2019

yogajournal.com.au

Side bends and spirals

90 SIDE BEND

a 90/90 kneeling position (each knee forms a 90-degree angle). Step your right foot

d so it’s below your right knee; rest your left knee on the mat below your left hip.

our left shin and the top of your left foot on the mat. Reach your arms out from your

o just-below-shoulder level. Elongate your spine and lift up from your pubic bone. On

lation, initiate a side bend to your right side. Reach your left arm overhead and lift

our left ear. You are actively lengthening and strengthening the muscles on your left

at hold you in lateral flexion, including your obliques and quadratus lumborum.

your left hip, you actively lengthen your hip flexors. On your inhalation, breathe

into the left side of your rib cage; sense the expansion. On your exhalation, engage

elvic floor and lower abdominal muscles, increasing the lift in your pelvis to lengthen

wer back and intensify the hip-flexor stretch. Maintain the position for 4–10 slow, full

s. Then lower your left arm and center your upper body.

90/90 SIT BACK AND

FORWARD FOLD

In the kneeling position, take both arms

on, press your right

your knee extend and

eep your spine centered

and long as you fold your upper body forward,

and lower your arms to shoulder level. By

letting your hip flex, you allow the fascia in front

of your hip joint to soften. When you exhale,

raise your arms overhead and lift into an upright

position. Repeat the movement slowly 4–8 times.

ETCH WITH SPIRALLING

0 side stretch, place your left hand on the floor (or a block) in line with your

nd is firmly grounded, shift your pelvis directly over your left knee and reach

r head. Your spine is long in lateral flexion. Keep your head in line with your

inst the floor and firmly stabilize your shoulder by spiraling the head of your

. Imagine that your arm is a strong pillar over which you can drape your
er out with your right arm to increase the stretch in your latissimus dorsi,
stals (muscles between your ribs), spine extensors, and abdominals. On
es and fascia in your rib cage and waistline soften.

Use these exercises to experience a different kind of strength and ease in your body.