The Lateral Bends Asana Lab recording will be available soon, on YouTube via ourAsana Labs playlist.

OTHER RESOURCES:

• Review the asana section in your Mark Stephens Book.
• Review the Lateral Bend postures in your Yoga Toolbox

Lateral bends, or side stretches, are yoga postures that involve bending the body sideways, which helps stretch and strengthen the muscles along the sides of the body, including the intercostal muscles, obliques, and lats. These postures improve flexibility, balance, and posture while opening the rib cage and enhancing breathing capacity. 
 

Common Misalignments and Corrections

• Spine Alignment: Ensure the spine remains elongated and avoid collapsing or compressing the side of the body that is bending.
  • Correction: Encourage students to lengthen through both sides of the body, maintaining space between the ribs and extending evenly. Use cues like “reach through your fingertips” and “lift up and over” to promote length.
• Hips and Pelvis: Prevent the hips from tilting or rotating excessively, which can reduce the effectiveness of the stretch and cause strain.
  • Correction: Instruct students to keep their hips level and grounded, especially in standing poses. Engage the core to stabilize the pelvis.
• Shoulders and Neck: Avoid hunching the shoulders or straining the neck. The shoulders should be relaxed and the neck long.
  • Correction: Remind students to keep their shoulders away from their ears and to gaze gently in the direction that feels most comfortable for their neck.
     

Safety Considerations

• Warm-Up: Include a proper warm-up to prepare the side body, shoulders, and hips for deeper stretches. Gentle twists, dynamic side stretches, and shoulder openers can help increase flexibility and blood flow.
• Personal Limitations: Encourage students to listen to their bodies and respect their limits. Avoid pushing too deeply into the stretch, which can lead to strain or injury.
  • Tip: Remind students that it’s okay to modify poses and use props. Emphasize the importance of gradual progression rather than forcing the bend.
• Props and Support: Use props like blocks, straps, and bolsters to support the body and enhance alignment. This can make lateral bends more accessible and safe for all students.
  • Tip: In poses like Extended Side Angle Pose (Utthita Parsvakonasana), place a block under the bottom hand to support the side bend and maintain proper alignment.
     

Integrating Lateral Bends into Practice

• Flow and Transition: Use lateral bends in Vinyasa sequences to create a balanced flow that stretches the side body and improves flexibility. Transition smoothly between poses to maintain fluidity and balance.
  • Tip: Transition from Downward-Facing Dog (Adho Mukha Svanasana) into Side Plank Pose (Vasisthasana) to integrate dynamic movement with lateral stretching.
• Holding Poses: In styles like Hatha, hold lateral bends for several breaths to allow the muscles and connective tissues to release and lengthen. This promotes flexibility and relaxation.
  • Tip: Encourage students to hold poses like Gate Pose (Parighasana) for 5-10 breaths, focusing on steady, even breathing to deepen the stretch.
• Mindful Practice: Use lateral bends to cultivate mindfulness and body awareness. Encourage students to focus on their breath and the sensations in their side body, fostering a sense of openness and balance.
  • Tip: Guide students through a body scan or breath awareness meditation while in poses like Extended Triangle Pose (Utthita Trikonasana) to enhance the mind-body connection.
     

Breath During a Lateral Bend

• Inhale: Lengthen through the spine and the side body, creating space between the ribs. This prepares the body for a deeper, more effective side bend.
• Exhale: Deepen the lateral bend, using the breath to facilitate a gentle and mindful stretch. Exhaling allows the body to release tension and move deeper into the pose without forcing.
• Steady Breath: Maintain a steady, even breath throughout the lateral bend to support the nervous system and promote relaxation. Avoid holding the breath, which can create tension and limit the effectiveness of the pose.