So as Ive promised I am still doing the pose demonstrations everyother week. This is a beginer side bend, but do not take it lightly. If you have trouble steadying you hips, you may not be reaching some of your fullest sidebends. Try a seated side bend in order to have more hip stability while still lengthening your body sideways. My personal experience with this pose is that which I feel not many have. It is painful for me many times to let one hip go out. I feel the most comfortable stretch when my hips are centered directly above my heels. However this being side I do not always have the best ability to steady my hips when entering a deeper side bend, which is why I like this seated version to side bends better. I also like this pose a whole lot because of the fact that as a teacher, it is simple enough for the most novice of yogis to do correctly while giving ample chances to the more advanced yogis in class to improve their spinal alignment, focus on breathing techniques, or adding length to the bend.
From a seated position, you may chose from easy pose (Indian style) half lotus or a full lotus. Once you have found a comfortable seated position take a few breaths and find your pelvis making sure you sit bones are grounded into the mat, and your spine is balanced at your center. Now take a deep breath in and as you lift and expand your chest, make sure your shoulders are down and relaxed. Place your right palm on the floor close to your right hip and fingers pointed out to the side. Inhale and lift your arm above your head, following your ear line, and palm facing inward. Exhale and stretch to the right such that your right hand slides away from you to the right. To achieve this length on the right side of your body is to keep your left arm pulling your body up as if you were going to come off the mat, while never allowing the right hand to actually come up off the mat. Once you’ve reached a comfortable bend, make sure to press both the sitting bones in the floor and push the crown of the head upward to lengthen the spine. This would be a good time to check your alignment in your spine. The easiest way to do this is to take he left hand and bring it down to your ear; placing your palm on your ear and figure begin to wrap around the back of the head. Allow your elbow to reach towards the ceiling as you bring your shoulder back and bring you back, back into proper alignment. Feel the left of your body lengthening from your hip to fingertips. Turn your head to look past the left elbow. Hold here for 3-5 breaths, and then exit the pose by inhaling and lifting the torso and left arm upward. Then exhale and bring down your left arm down and finding your comfortable sit. Find your pelvis making sure you sit bones are grounded into the mat, and your spine is balanced at your center. Taking a deep breathe in and as you lift and expand your chest, make sure your shoulders are down and relaxed. Now being the process again on the other side.
-relieve respiratory conditions
- lengthing abdominal muscle and digestive organs
-improove spine flexability
-prgnant women ( giving moer room for baby with a gental side bend)
-low blood pressure, dizziness, headaches, over active digestion