Lateral Bend Yoga Posture Practice, Relieve Back Pain, Improve Breathing Ability
In yoga poses, lateral stretches may not be frequently practiced. However, these types of poses can truly bring great benefits. Lateral stretches are not common in our daily lives, which means we lack (and desire) the release space they provide. They can improve breathing capacity by stretching the rib muscles, alleviate lower back pain by releasing the quadratus lumborum, and serve as an excellent preparation for backbends.
Today we'd like to recommend a few lateral stretch poses, which you can practice individually or incorporate into your regular routine.
1, Standing Lateral Stretch
Stand with feet hip-width apart. Relax the sacrum by lifting the lower abdomen to maintain pelvic neutrality. Palms face each other, arms raised overhead. Gently apply pressure with the left hand to pull the left ribcage outwards (imagine your ribcage opening like a fan). Hold for 8 breaths. Then repeat on the other side.
2, Reverse Warrior Pose
Starting from Warrior II, align heels and back of feet with arch. Maintain right knee above the heel and apply pressure to the little finger edge of the foot to awaken the arch. Gently place left hand behind the leg. Right ribs open while maintaining lower abdominal engagement. Rotate the outer edge of your upper arms, raising them overhead and extending the biceps towards the right ear. Gaze below the arms or towards the ground to relax the neck. Hold for 8 even breaths, then switch sides to practice.
3, Doorway Pose
Kneel down. Extend the left leg straight out to the side, so the legs are in a line with the feet and toes pointing forward. Press into the little finger edge of the left foot (doing a similar action to 'Reverse Warrior'). You can grasp the shin and foot with the right hand to stabilize balance. Extend the right arm outwards, rotating the biceps and extending them towards the right ear. Place the left hand along the left leg (it can rest on the thigh or outer calf, but not on the knee). Gaze at the ground. Hold for 8 breaths, then switch sides to practice.
4, Seated Spinal Twist
Extend legs into a V-shape on the ground. Bend the right knee, placing the feet flat on the ground at a 45-degree angle. Place the left side towards the left leg, aligning the shoulders with the inside of the left thigh. Extend the right arm outwards, rotating the biceps and keeping them tight to the left foot, reach for the right ankle. Simultaneously, gently press the left shoulder onto the left thigh to twist the chest. Gaze upwards or down during 8 breaths. Then switch sides to practice.
