Active Sitting
Yoga: Seated single leg side bend
Yoga
Exercise Description:
Yoga: Seated single leg side bend
Classification:
Yoga
Instruction:
Begin by extending the right leg to the side and bend the left knee. Place the right elbow on top of the right knee or to the right side of the knee. Now place the strap to the insole of the right foot, holding on with the right hand. Push the back of the right knee into the floor and raise the right toes towards the sky. Inhale and lengthen the spine, lift the left arm up towards the sky. Visualize the spine being against the wall and maintaining a lone, straight spine keeping the left shoulder open to the sky. Keep opening the chest towards the sky and don't allow the back to round. As this posture opens start to extend the arm to the side to create a side angle stretch. Look up, push the sitting bones down and allow the left hip to open. Soften the face, neck and shoulders and take 5 to 15 deep breaths.
Side Note:
Increases the flexibility of the intercostal muscles, quadratus lumborum, obliques, erector spinae, latissimus dorsi, groin, abductors and hamstrings. Increases the mobility and circulation of the lumbar and thoracic vertebrae. Energizes and invigorates the mind. Helps to alleviate lower back pain. Stretches the intercostal muscles, the muscles between the ribcage. This helps to increase the lung expansion capabilities.
