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Standing Side-Stretch
Gently opens the side of the
body, especially the ribs and intercostal muscles. Bends the spine
laterally (to the side) and allows one to explore a very uncommon
movement.
- Standing in Tadasana with your feet together,
inhale while stretching your left arm out to the side and
over your head. Your chin remains level with the ground.
- Inhale, reach up toward the sky, exhale
while bending your body to the right without moving the
hips out. Keep the hips and check facing forward. Concentrate
on the movement of the spine as it creates an arc.
- Extend through the sides of the neck, keeping
it long. The chest remains open and the whole body flexed.
Stretch through the arm.
- Imagine your breath traveling down the opposite
side of your bend all the way to the toes and back up through
the same side. Hold for several breaths, always responding
your particular needs.
- Inhale while bringing your body back to
center. Exhale the left arm down. Alternate sides.
Benefits:
- Helps to realign the spinal column
- Stretches the intercostal muscles (between the
ribs) and the thoracic cage aiding the lungs to take in more
oxygen
- Stimulates the digestive tract by stretching
the abdominal muscles and waist
Cautionary Notes:
- Begin very carefully if you have chronic back
problems, such as slipped discs
- Take your feet slightly apart if you feel unstable
with your feet together
Modifications:
- Try placing the hands in Namaste (hands and fingers
together) while stretching the arms upward
- Raise your right arm in the air, while you bend
to the left. Your left hand rests on the left thigh. You may
want to take the feet farther apart.
- Repeat on other side.
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