A 21-Day Yoga Challenge:
To Release,
Restore & Rebalance
Day Six:
Side-lying Stretch
THE POSE: Side-lying stretch over a folder blanket is a lovely way to open the muscles along the side of your body, aid in better breathing and relieve back pain.
HOW TO: In our version today, I recommend two folder blankets. (If you are familiar with this pose you may like to use a bolster and one blanket.) Fold one blanket with the rounded folded side toward your head. Sit on your right side with your right hip against the blanket, lift your right arm and keep the length along your side as you descend over your blanket. The second blanket can be used as pillow between your right arm and head.
The left arm may remain at your side or you may draw it overhead and have the right hand hold your left wrist. Your knees are bent for a restful pose but you may lengthen them out and draw the top leg behind you slightly.
TIPS: Make this pose extra comfy with the addition of a blanket on the top of your mat to give you more padding on your side. Add another blanket between your head and arm if your neck is not in line with your spine or if you have discomfort.
Offer your controlled breathing practice of inhale, pause your breath, exhale for several rounds and offer this pose to each side for 5 minutes.
Benefits: This pose is wonderful for stretching your side body and creating more space for your breath. It is recommended for people who have a tight low back, especially at the quadratus lumborum. These are deep abdominal muscles that connect from the floating ribs to the top of pelvis and can be the culprit for hip misalignment.
