VIEW IN BROWSER
21Day   




WATCH TODAY'S VIDEO >


facebook twitter google plus pinterest tumblr  
week1 week2 week3
Day 20: Beginner



Sidebends with Jason Crandell

Daily life rarely calls for lateral flexion, otherwise known as sidebending. Which is too bad. Sidebends can do wonders for your body. Among other things, they stretch the muscles of the spine, rib cage, shoulders, and pelvis. They also stimulate the kidneys, intestines, and other organs of the torso. It's no wonder they're a staple of a well-rounded asana practice.

Today's sequence is packed with sidebends, from a simple seated stretch to the challenging Vasisthasana (Side Plank Pose). Have a block on hand. As always, attention to the breath maximizes the effects of the postures. Be particularly mindful of your inhalations throughout the 30-minute practice. "Let the inhalation feel like it has a broad, horizontal quality to it, like it expands the sides of the ribs," Jason Crandell says. "Usually, when we make the breath bigger, we make it longer. But as you make the breath bigger in today's sequence, feel like the breath gets wider."


Watch Today's Video »



Challenge Tip

When stretching one side of your torso in Utthita Trikonasana (Extended Triangle Pose) or Utthita Parsvakonasana (Extended Side Angle Pose), there's a tendency to scrunch the other side. To avoid compressing the intervertebral discs, make your spine as long as possible, pulling the chest away from the belly. And don't hesitate to place a block beneath your bottom hand. Reaching for the floor before your body is ready is a recipe for misalignment.



Today's Recipe: Garlicky Oven Fries

Presoaking potato slices in hot water helps remove excess starch so they brown and crisp like oil-cooked fries.

Get Today's Recipe »



UNSUBSCRIBE | PRIVACY POLICY | MORE NEWSLETTERS

© 2012 Cruz Bay Publishing, Inc., An Active Interest Media Company
475 Sansome Street, Suite 850, San Francisco, CA 94111

Please add yogajournal@email.yogajournal.com to your Email Address
Book or Safe List to ensure the delivery of this newsletter to your inbox.