Detailed explanation of side corner stretching yoga movements (picture)

1. Introduction to the lateral stretching yoga poses

Side Corner Stretch is a combination of Warrior 2 pose and Triangle pose, so it is also a combination of stretching and strength. At the same time, it is also a pose that combines hip opening and twisting. If you can master these key points, it will be of great help to complete the side angle pose. Side stretching is a challenging pose for both junior and advanced students. When doing side corner stretching, the outer hands, shoulders, hips, and feet should be in line to find the feeling of connecting the ground and the sky through the body.

Side corner stretch that connects heaven and earth

2. Benefits

Flexify the hip joint and open the pelvis; enhance the strength and endurance of the lower limbs; open the chest by twisting outward and stretch the back to relieve sciatica and hip discomfort; strengthen the back waist and adjust the kidneys; relax the shoulders and stretch the sides of the ribs; Improve digestion and excretion functions.

3. Taboo

Students with lumbar disc or lower back disease can lean against the wall or do it under strict guidance from the teacher. Students with knee disease can place their hands on their thighs and do half of the lateral angle pose.

simple side angle type

4. Action steps

1. Raise your arms horizontally on the side, with your feet separated by one leg length, the ankles located directly below the wrist, the left toe is slightly buckled inward, and the outside is parallel to the pad edge. Turn the toes of your right foot outward 45°, and turn the heel inward 45°, so that the right foot is aligned with the center of the left foot. The pelvis and trunk face straight forward.

2. Apply force evenly at three points on the soles of your feet (thumb toe heel, thumb toe heel and heel center).

Raise your knees and tighten your thighs.

The coccyx is rolled inwards, the pelvis is pushed forward, and the groin is unfolded.

Gently retract the abdomen and retract the ribs.

Spread your shoulders back and sink, with your shoulder blades retracted. Stretch the arms and rotate the inside of the upper arm outward so that the elbow sockets face up.

3. Inhale, extend the spine upward, lift your knees, tighten your right thigh and rotate outward. Exhale, bend your right knee with the knee just above your ankle, and move to Warrior 2.

4. Inhale, stretch your body to the right side with your right hand, and expand the ribs on the lower right side. Exhale, drop your right hand, place it on the outside of your right foot, and overlap your right forearm with your right calf to find the opposing force.

5. Extend the left arm to the side close to the ear, rotate the arm slightly inside, and find the extension of the little finger. The side of the body, from the fingertip of the left hand to the outer edge of the left foot, is completely straight.

6. Open your right knee outward and push your right hip forward slightly to expand your pelvis. Tighten the muscles of the left thigh and lift the knees up. By tightening the muscles of the inside thigh, the force is pushed to the outside of the left foot. The outside side presses the ground, and the arch of the inside of the left foot is raised.

Repeatedly adjust the position of the right knee and right hip so that the right knee faces in the direction of the second and third toes of the right foot and the pelvis faces directly forward;

7. The left leg starts to rotate outward from the calf, the thighs rotate outward, the pelvis opens outward, the groin spreads outward, the trunk spreads outward, the shoulders spread outward, and the head will naturally lift slightly upward, allowing you to look straight forward. Or look up from the inside of your arm.

8. The neck extends naturally along the direction of the spine. The muscles on both sides of the neck are parallel. There are no excessively contracted skin folds on the upper side. The head has not fallen. The eyes are looking straight forward; if you look up, press your chin first towards the sternum., maintain the extension on the back of the neck, and then turn your head upwards.

9. When withdrawing, inhale in your left arm upward and lift your upper body, straighten your knees, and exhale and drop your hands. Turn in the opposite direction.