One of the important purposes of yoga asana practice is to let the light of awareness shine on every corner of the body.
The side of our body, in particular, needs to be awakened.
Fold forward, bend the spine, raise both hands, stretch the spine and turn the shoulders, and rotate the spine.
However, in daily life, we rarely do side stretching.
Even in yoga classes, the forward bending, backward bending and twisting postures will be more than the side stretching.
In yoga, there are many postures that stretch the side of the body.
The side muscles mainly include the latissimus dorsi and quadratus psoas.
These stretches will make the lower back more comfortable and flexible.
Today, we recommend three postures, using walls as aids to help open the side of the body.
Pose exercise plan: These postures stretch the latissimus dorsi, oblique abdominis (connecting the outside of the ribs and the outside of the hips), and quadratus psoas (deep muscles, starting from the back of the hips and connecting to the lower ribs).
Purpose of asana practice: increase the flexibility of the side of the body, increase the flexibility of the spine and shoulders, and make the body more comfortable, relaxed and satisfied.
Before starting: To prepare for side stretching, first do standing hands up and down dog to extend the spine.
Warm up through 4-5 times of sun worship.
Do standing poses that stretch the inside of the leg and extend the side of the body, such as triangle, side corner and half moon.
1 Standing leg lift variant II (assisted by wall) left foot steps on the ground, toes facing forward, the distance from one leg of the wall, the right foot steps on the wall, the same height as the hip, toes up inhale, left hand extends up, exhale right hand on the right leg or ankle to open the chest, twist to the left, and look at the front 2 latch type (assisted by wall) left knee lower leg landing, parallel to the wall, left thigh vertical ground, right foot steps on the wall root, toes up inhale, left hand extends up, Exhale, put your right hand on the brick in front of your right foot, extend your left hand towards the top of your head, push the wall, turn your hand downward, and look at the top left front 3 twist the head of a single leg to touch the knee (assisted by the wall), the right leg right hip against the wall, the right leg back hook the left leg bend, the left heel close to the pubic bone, the instep stick to the ground, inhale and extend your arm, exhale, right hand grasp the outside of the right toe, and the left hand grasp the outside of the left thigh to let the light of awareness shine to every corner of your body.