In yoga, we often focus on forward bends, backbends, and twists, but there’s a powerful, often overlooked area that can bring incredible benefits to our practice—our side body. This week at YogaDownload, we’re diving into the theme of Side Body Opening, where we explore the transformative effects of side-stretching poses. These movements aren’t just about flexibility; they’re about creating space in the body, building strength, and unlocking a new level of mobility and ease.
If you’ve ever felt tightness along your waist, hips, or lower back, side stretches might just be the missing piece in your yoga routine. Let’s take a closer look at why these poses are so essential for a well-rounded practice and how they can help you feel better both physically and mentally.
Building Strength and Stability: Side-stretching poses aren’t just about flexibility—they also build strength in the muscles that support your torso and spine. When you engage in poses like Extended Side Angle or Triangle, you activate your obliques, intercostal muscles, and the quadratus lumborum (QL). Strengthening these muscles is key to creating a stable core, improving posture, and reducing the risk of injury.
Increasing Mobility: One of the main benefits of side body opening is increased mobility in the spine and hips. As you lengthen the muscles along the sides of your body, you create more space in the ribcage and lower back, allowing for greater range of motion. This mobility isn’t just useful for yoga; it also enhances your movement in everyday activities, from reaching up to grab something off a high shelf to twisting comfortably in your seat.
Improving Flexibility and Alignment: Side stretches help to elongate the muscles that often become tight due to repetitive movements or prolonged sitting, like the intercostals (the muscles between the ribs) and the QL. This improved flexibility in the side body can lead to better overall alignment in your yoga practice, helping you move with more grace and fluidity both on and off the mat.
Enhancing Breath and Energy Flow: Stretching the side body creates more space for the lungs to expand, leading to deeper, more fulfilling breaths. This increase in breath capacity not only energizes the body but also helps calm the mind, reduce stress, and promote a sense of well-being. The flow of prana (life energy) is also enhanced, which can leave you feeling more vibrant and uplifted.
One of the key muscles that benefits from side body opening is the quadratus lumborum, or QL, which sits deep in the lower back on either side of the spine. The QL plays a crucial role in stabilizing the pelvis and supporting the lower back during movement. It’s also one of the muscles that commonly becomes tight and overworked due to sitting for long periods or poor posture.
When the QL is tight, it can lead to discomfort in the lower back and limit your range of motion. By incorporating side-stretching poses into your practice, you help release tension in this area, reduce pain, and restore balance to your lower back and hips. Regularly stretching the QL not only increases flexibility but also helps prevent future strain and promotes a more balanced, pain-free movement pattern.
To help you experience the benefits of side body stretching, we’ve introduced two new yoga classes this week that focus on creating space, mobility, and strength in your side body:
Lateral Mobility with Lila Whiting In this class, Lila guides you through a series of movements designed to enhance lateral mobility and unlock the potential of your side body. With a focus on gentle stretches and mindful breathing, this class aims to increase flexibility in your ribs, waist, and hips, leaving you feeling more spacious and light. It’s the perfect practice to improve your overall mobility and bring balance to your body.
Side Body Opening with Denelle Numis Denelle’s class is all about releasing tension and creating openness in your side body. Through a combination of slow, mindful stretches and calming breathwork, this practice will help you target the often-neglected muscles along your sides. This gentle approach makes it accessible to all levels, providing a nurturing space to unwind and reconnect with your breath.
Side-stretching poses are a simple yet profound way to create space in your body. They help you build strength, improve flexibility, and enhance your breath, all while cultivating a sense of ease and fluidity. Whether you’re looking to increase your range of motion or simply want to release the day’s tension, these movements are a powerful addition to your yoga practice.
So, take a deep breath, roll out your mat, and join us for these side body opening classes. You’ll be amazed at how these gentle stretches can transform not only your posture and movement but also your overall sense of well-being. Experience the benefits for yourself, and discover how creating space in your side body can lead to more space in your life.