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Yoga Side Bends: 5 Poses for Practicing Lateral Bends

Side Bend Yoga refers to a category of yoga poses that involve lateral stretching and bending of the spine, targeting the muscles along the sides of the body. It can improve core strength, spinal flexibility, and balance, while also stimulating the digestive system and creating a sense of expansion and openness in the body.

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Yoga Side Bends: 5 Poses for Practicing Lateral Bends

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  1. YogaSideBends:5 PosesforPracticing Lateral Bends Side Bend Yoga refers to a category of yoga poses that involve lateral stretching and bending ofthespine,targetingthemusclesalong the sides ofthebody. Theseposesare designedtoincreaseflexibility, releasetension,andcreate spaceintheribcage,promoting better breathing and improved posture. Yoga side bend posescan be practiced in a standing, seated, or reclined position, and they offer various physical andenergeticbenefits. In Yoga Side-bending, the practitioner typically elongates one side of the bodywhilemaintainingstabilityandbalance.Thislateralstretching helpsto lengthentheintercostal muscles,obliques,andquadratus lumborum, amongothers.Bydoingso,itcanalleviatetightnessor discomfort inthe sidebody,improve spinalmobility,andenhance overallflexibility.

  2. YogaSideBendingPose Here are some common side-bending yoga poses that are designed to stretch and lengthen the muscles along the sides of the body, promoting flexibilityandmobilityinthe spine. Swaying PalmTree Pose(Triyaka Tadasana ) Triyaka Tadasana is a variation of the Tadasana or Mountain Pose. It is a standingyogaposethatinvolvesgentlelateralbending ofthespine. Start by standing tall with your feet hip-width apart. Place the fingers of boththepalms togetheronthe head.Thepalmsshouldbefacing upward. bending your upper bodytotheright side.Maintain a strong and stablebase withbothfeetplantedfirmly ontheground.Avoid leaning forward or backward. Repeat the same on the other side and bendyourupperbodytotheleftside. ExtendedTrianglePose(UtthitaTrikonasana) Trikonasana providesadeep stretchalongtheentiresidebody, including theintercostal muscles, obliques, and quadratus lumborum. This stretching helps to lengthen and release tension in these muscles, promotingincreasedflexibilityandmobility. Steps: From a standing position, step your feet wide apart. Extend your arms out to the sides and reach forward, placing one hand on your shin, ankle, or a block, while extending the other arm up towards the ceiling. Gently stretch the side of your body and lengthen from your fingertips to yourheels.

  3. GatePose(Parighasana) Parighasanainvolves adeepstretch alongthe sidebody, fromthe fingertips to the hips. This helps to lengthen and release tension in the intercostalmuscles,obliques,andquadratus lumborum,promoting greaterflexibilityandmobilityinthetorso.Parighasanaallowsfor greaterlungcapacityandimprovedbreathing. It canhelpenhance respiratoryfunctionandincrease oxygenintake. Steps:Kneel on the floorwithyourknees hip-width apart. Extend one leg out to the side and press the opposite hand into the floor or a block. Reach the other arm overhead and bend sideways towards the extended leg,feelingthestretchalong thesidebody.Repeatontheotherside. SideAnglePose(Parsvakonasana) Parsvakonasanaprovides adeepstretchalongthe entiresideofthe body, from the fingertips to the back heel. The twisting action can help stimulatethe digestiveorgans,improvingdigestionandsupporting healthygutfunction. From a standing position, step your feet wide apart. Bend one knee and lower your forearm to your thigh or place your hand on the floor or a block. Extend the opposite arm overhead, creating a diagonal line from yourfingertipstoyourbackheel. Half MoonPose (ArdhaChandrasana)

  4. In Half Moon Pose, the extended arm reaches overhead, creating a deep stretch along the entire side of the body. It also opens the shoulders and chest,promotingbetterposture andimprovingshouldermobility. Begin in a standing position, then shift your weight onto one foot while lifting the other leg. Extend one arm down to the ground or a block and lift the other arm up towards the ceiling, creating a diagonal line with yourbody.Thispose providesadeepside stretchwhilechallenging balanceandcore strength. Conclusion Side BendingPoses such asArdhaChandrasana,UtthitaTrikonasana, and Parighasana are often integrated into yoga sequencesor practiced individuallytotargetspecificareasofthebody. Side Bend Yoga poses can improve core strength, spinal flexibility, and balance, while also stimulating the digestive system and creating a sense of expansionandopenness inthebody. SourceLink:https://theomnibuzz.com/yoga-side-bends-7-poses-for- practicing-lateral-bends/

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