Yoga has several different variations for side poses. The best way to know which variation works for you is to move slowly with your breath and start with basic positioning. The two basic side poses that will be easiest to start with are the standing side bend and the side angle pose. If you have strong balancing skills, you can also try the half moon pose.
Standing Side Bend/Crescent Moon Pose
When beginning crescent moon pose, you will stand straight with your weight distributed evenly on each side of your body. Once your feet are firm and pressing in the mat, you will then inhale, reaching your arms above your head and interlacing your fingers while pushing away from your head. The final move will be to extend your left hip out and arching slowly to your right. You will then hold this pose while you breathe for four to eight breaths. On your last inhale, slowly release back to center and continue to ground your feet in to the ground as you reach your arms above you. Repeat this on the other side.
Side Angle Pose
Start side angle pose by separating your feet no more than five feet apart. Turn your left foot 90 degrees and your right foot about 10 degrees. Once you have found your balance in this position, take your left heel into the floor and bend your left knee while keeping your thigh parallel with the ground. Tilt your torso to the left and bring your left elbow to your left thigh. Stretch your right arm over your head with your palm facing down. Bring the whole left side of your torso forward and the right side back. Hold this position for four to eight breaths and then repeat on the other side.
Half Moon Pose
Half moon pose is more advanced and requires balance. Start on your mat with your right hand resting on your right hip. On an inhale, bend your left knee, and slide your right foot eight inches forward while you stretch your left hand forward. As you exhale, press your left hand and left heel to the floor as you straighten your left leg. As you do this, lift your right leg so that it becomes parallel to the floor. Be sure to keep the knee on your standing leg loose. Rotate the top torso to the right and move the right hip forward slightly. Your gaze can be forward if you start out, but for a deeper challenge raise your stare to the top of your hand that is in the air. Stay in this position for four to six breaths or as long as you can. Lower the raised leg to the floor with an exhale and repeat on the other side.
Tips
Performing yoga poses for your sides should feel relaxing, but sometimes can feel strenuous. Some keys to doing these types of yoga poses correct and effective are to use a block if necessary, be in tune to your alignment and always focus on one spot to help with balance, according to LifeTips. If any of these poses feel too difficult, adjust the amount of time or breaths you hold the pose and be sure to never hold a pose to the point of pain.
Member Comments