Side Bending Today Ill be sharing 2 variations of Side Bending. Breathing is our body changing shape & these stretches are great for creating space in the ribcage (thoracic cavity). Space for freedom of movement, & space for better breathing. Good stuff! For the seated version, I begin with active sitting. Im basically in seated Tadasana. My foundation is established through my feet (firmly planted, ankles under knees) & my bum (sitting bones firmly planted in chair). As I inhale I lengthen up through the crown of my head. My navel gently draws in towards my spine. There is a natural firming or engagement through my center supporting my spine. As I exhale I soften without losing my stability. I am sitting with easy effort. My arms hang down by my sides. Using the full length of my inhalation, I float my left arm out & up over my head. The full length of my exhalation leads me to lean gently to the right. My right arm & shoulder hang heavy & relaxed. I move a few times in repetition following my breath, then I stay in the lean. (Since my left side tends to be my tight side I usually move through a few more repetitions & stay a little longer as I lean to the right). I am still aware of my foundation - feet & sitting bones. I stay planted through both. I breath into my left side & experience the expansion in my hip, waist, ribs, armpit, & all the way to my fingertips. I love the sensation of my ribs expanding like an accordion! Gently I roll my top shoulder back, to open up my heart & chest. Depending on how my neck feels, I may choose to look up at the eye of my left elbow, or down in the direction of my right hand. My head could stay in either position, but today it feels good to slowly move between the two positions following my breath. To exit the pose, I press down through my foundation, move from my center, & on an inhalation float back up to sitting, left arm above head. As I exhale, I like to wiggle my fingers & roll my wrist (creating space & mobility in the joint) as my left arm slowly rains down. I pause here to let the dust settle. To notice what I notice & feel what I feel. This is known as the shesha (that which remains after all else ceases to exists). This mindfulness is what turns a gentle practice into an advanced practice. Then I toss in a few shoulder rolls because it feels oh, so nice. Shoulders rolls are one of the best things you can do throughout the day for neck, shoulder & upper back tension. For the standing version, I begin in Tadasana. My feet are hip socket distance apart. I am grounded through the 4 corners of my feet to create a stable base. I move through the same process as sitting, except Im standing. As I lean I gently press out through my hip, slightly arching my body. I breathe into the outer part of my thigh, my hip, my waist , my ribcage, my armpit, & up through my fingers. I imagine a curved line of energy from my outer foot to my finger tips. I exit the pose the same as the seated version, & return to Tadasana.
Posted on: Wed, 10 Sep 2014 23:46:55 +0000
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