Featured Stretch: Sitting Side Bend
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Sitting side bend brings movement and freedom to the side of your torso. When we can move the side body with ease and we are able to expand the muscles between each rib – we are able to breathe with more freedom.
Sit on a chair. Remove any excess flesh from your sitting bones so you feel you are well connected to the seat. The soles of your feet should rest fully on the floor with your knees and hips at a 90-degree angle.
Place your right hand on the right side of your head just above the ear, or on your shoulder (think of the handle of a teapot). If you have pain in your shoulder, you can leave your arm relaxed at your side. Think of your left armpit as the spout of the teapot and the ground as the cup.
Inhale into the right side of your rib cage and feel how the breath gently expands the ribs. Exhale and allow your shoulders to relax. With each inhalation, feel the right side of the body expand and the left side of the body contract.
If the side of your torso is tight, you may only be moving your neck. Be sure to lead with your left armpit (the spout!) so that the movement extends over the entire side of the body. Your head should go only as far as your torso moves.
Stay here for several breaths and then come back to the beginning position. Repeat 1 to 10 times on the right side. Rest your hands on your thighs with your eyes closed and feel the difference between the right side body and the left side body. Now repeat on the left side.
This movement is safe for everyone. If you have any sensation of discomfort in your shoulder (the teapot handle) than relax your arm down by your side. Pain does NOT equal gain. Pain equals pain and likely to be followed by even more pain – so listen and respect the sensations you feel as you move.
Theresa Evans, RN, RYT500, Certified Critical Alignment Therapist, is the owner of Stone Path Yoga Studio, located on Highway 57 in Sister Bay. For more information call 920.421.1607, email [email protected] or visit http://www.stonepathyoga.com.