Yoga Poses - BendExtended Side Angle Pose
We will share with you the benefits of BendExtended Side Angle Pose, practice methods, how to reduce the difficulty of practice, advanced exercises, as well as in the practice of what points need to pay attention to.
Anatomical position map
BendExtended Side Angle Pose is a classic yoga action, you can stretch the waist, buttocks, legs and ankles. This style looks simple, but it is very complicated.
The benefits of BendExtended Side Angle Pose
Practice the pose help you to strengthen the knee, thighs and ankles, correct the weakness of the calf and thighs; strengthen the chest, reduce the waist and buttocks fat; enhance both sides of the shoulder and rib cage flexibility; ease sciatica and joint pain, Gastrointestinal motility, promote excretion.
Practice methods to reduce the difficulty
For beginners, or feel difficult to practice this pose,you can practice the simple side angle stretch
Practice Steps
1. Stand in the mountains. Inhale, to the right foot and keep the distance between the feet about a long leg, keep the spine perpendicular to the ground, lift the arm and shoulder height.
2. Breath, right foot turn 90 degrees, turn left foot 5 degrees, right heel and left foot arch alignment, bending right knee until the thigh and calf at right angles, right thigh parallel to the ground, right elbow on the right leg thigh on.
3. Inhale, left arm stretched over his head, keep 5-8 breaths.
4. from the body to restore, inhale, upper body upright, arms fall on the side of the body, straight right leg.
5. Turn your feet, toe ahead, repeat the same action on the other side, then exhale and jump back to the mountain.
Key Points
• The knees of the knees are just above the ankle and facing the second toe. Straight legs inside and outside the foot force, the arch on the mention, can be a good strengthening ankle, legs.
• Here, the elbow and the front of the leg to produce antagonism, extending the spine, can be a good stretch of the chest and waist.
Practice Steps of BendExtended Side Angle Pose
1. On the basis of the simple side of the spine to find the stretch, breath, the right palm flat on the right foot outside the mat, to ensure that the right armpit attached to the right knee on the outside.
2. Inhale, turn the extension of the left hand, the left arm stretched over the head, in the left foot and left hand between the fingertips to create a long straight line, turned to look up and keep 5-8 breath.
3. From the body to restore, inhale, right hand off the ground, his arms fell on the side of the body, straight right leg.
4. Turn your feet, toe ahead, repeat the same action on the other side, then exhale and jump back to the mountain.
Key Points
• Use the reaction between the right knee and the right arm to open the left chest, abdomen, hip and thighs, do not let the heavy body fall on the right thigh or right palm, the trunk of the left side up, backward rotation.
• Focus on the extension of the spine, feeling from the left ankle and left wrist continued stretch.
Advanced Practice Steps
Practice for some time can be gradually advanced to the following formula
On the basis of the triangular stretch, the right hand passes through the bottom of the right thigh, and the hands are tied up in the back (the right hand holds the left wrist).
Anatomical position map
BendExtended Side Angle Pose is a classic yoga action, you can stretch the waist, buttocks, legs and ankles. This style looks simple, but it is very complicated.
The benefits of BendExtended Side Angle Pose
Practice the pose help you to strengthen the knee, thighs and ankles, correct the weakness of the calf and thighs; strengthen the chest, reduce the waist and buttocks fat; enhance both sides of the shoulder and rib cage flexibility; ease sciatica and joint pain, Gastrointestinal motility, promote excretion.
Practice methods to reduce the difficulty
For beginners, or feel difficult to practice this pose,you can practice the simple side angle stretch
Practice Steps
1. Stand in the mountains. Inhale, to the right foot and keep the distance between the feet about a long leg, keep the spine perpendicular to the ground, lift the arm and shoulder height.
2. Breath, right foot turn 90 degrees, turn left foot 5 degrees, right heel and left foot arch alignment, bending right knee until the thigh and calf at right angles, right thigh parallel to the ground, right elbow on the right leg thigh on.
3. Inhale, left arm stretched over his head, keep 5-8 breaths.
4. from the body to restore, inhale, upper body upright, arms fall on the side of the body, straight right leg.
5. Turn your feet, toe ahead, repeat the same action on the other side, then exhale and jump back to the mountain.
Key Points
• The knees of the knees are just above the ankle and facing the second toe. Straight legs inside and outside the foot force, the arch on the mention, can be a good strengthening ankle, legs.
• Here, the elbow and the front of the leg to produce antagonism, extending the spine, can be a good stretch of the chest and waist.
Practice Steps of BendExtended Side Angle Pose
1. On the basis of the simple side of the spine to find the stretch, breath, the right palm flat on the right foot outside the mat, to ensure that the right armpit attached to the right knee on the outside.
2. Inhale, turn the extension of the left hand, the left arm stretched over the head, in the left foot and left hand between the fingertips to create a long straight line, turned to look up and keep 5-8 breath.
3. From the body to restore, inhale, right hand off the ground, his arms fell on the side of the body, straight right leg.
4. Turn your feet, toe ahead, repeat the same action on the other side, then exhale and jump back to the mountain.
Key Points
• Use the reaction between the right knee and the right arm to open the left chest, abdomen, hip and thighs, do not let the heavy body fall on the right thigh or right palm, the trunk of the left side up, backward rotation.
• Focus on the extension of the spine, feeling from the left ankle and left wrist continued stretch.
Advanced Practice Steps
Practice for some time can be gradually advanced to the following formula
On the basis of the triangular stretch, the right hand passes through the bottom of the right thigh, and the hands are tied up in the back (the right hand holds the left wrist).
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