side bends 

Open your thorax for even better breathing!

Tips for good side bends:
• Always lengthen the spine, even when you bend to the side, don’t collapse on the  hips. One side of the body bends and lengthens the spine, the other side receives the lateral opening of the thorax, keep this part also active.
• Avoid to bend towards the front or back whilst you are in the pose.
• Use every inhalation to lengthen the spine and every expiration to open the thorax more.

Phase 1

Phase 2

Ardha Chandrasana: half-moon pose

Phase 1:

From tadasana bring your feet close to each other and your hand palms towards the front. Breathe in and bring, with a gracious circle, your hands up above your head, lengthen the arms and let the thumbs be interlaced, palms still towards the front, lengthen yourself.

Phase 2:

Breathe out and bring your upper body to the left, bring the hips towards the right. Your heels lightly touch the floor and your complete body makes a beautiful side bow. Relax the shoulders and flex the elbows. Tighten your buttocks and activate your abdominals.
Don’t lean forward or backward, if you would put two glass panels, one in front and one behind you, you would stand straight between them. Stay here for 30 sec to 2 minutes and breathe slowly and deeply; stay active, try to keep on lengthening yourself through the spine.

Exit:
Breathe in come back to the center by stretching the arms towards the sky and coming on the tips of your toes. Breathe out and make a gracious circle around you and come back in Tadasana.
Close your eyes for a moment and feel the energy in your body.
Switch sides. 


Phase 1

Phase 2

Parighasana: gate pose

Phase 1:

From Tadasana  come on your knees and step with your left foot to the side, your left heel is aligned with your right knee. Press the left toes towards the floor and keep the left leg’s quadriceps active.
Breathe in and bring your right arm upwards with hand palm towards the left. Lengthen the spine. Breathe out; tighten your buttocks and activate your abdominals.

Phase 2:

Breathe in and move the left arm downwards over your leg with hand palm upwards, and move the hips to the right,  breathe out; your right arm bends to the left side to come in the side bend.
Keep the right armpit open by bringing the right arm slightly to the back, now the shoulders are on one line , the hand palms want to meet each other. Bring your chin to the throat then rotate to right
Stay here for 20 sec to 1 minute and breath slowly and deeply; stay active, try to keep on lengthening yourself through the spine.


Exit:

Breathe in bring the right arm down; breathe out and come back to the center.
Bring the left leg  back in the kneeling position.
Close your eyes for a moment and feel the energy in your body
Switch sides.


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