Energy Flow From Side-bending Yoga Poses

A balanced yoga practice combines standing and seated poses, twists, back bends and side bends. The various poses, also called asanas, position your body at different angles and planes to harmonize your energy and release tight areas. Asymmetrical side-bending yoga poses not only work your abdominals, but they also increase spinal flexibility, lengthen your hip and thigh muscles, as well as the intercostals, which are the muscles between your ribs, release shoulder and neck tension, improve your posture, stimulate your organs, and enhance your breathing capacity.

Lines of Energy

Yoga teacher Erich Schiffmann, author of “Moving Into Stillness,” explains how energy flows by using the hand as an example. Pretend the center of your palm is your body's core and spread your fingers out wide while keeping your hand as relaxed as possible. This is exactly how your body works in a yoga pose. Originating from your center, just below your navel, you expand your energy flow as you release blocked areas and open your breath. Some asanas, such as Mountain and Stick Poses, include two lines of energy extending from your center, but asymmetrical side-bending poses generally require at least three.

Triangle Pose

The side-bending Triangle Pose contains five lines of energy, all emanating from your center in various directions. One line flows through each of your two arms and legs, and one line extends from your spine in the direction you are bending. This challenging pose requires attention to all these lines. Begin by drawing inward toward your core, and then expand outward from your core. Focus on energizing all five lines. The side-bending action, specifically, lengthens your spine, increases flexibility and unlocks tight hips.

Gate Pose

To warm up for Triangle Pose, practice simple Seated and Standing Side Bends and Gate Pose. Done from a kneeling position with one leg placed straight out to your side, Gate Pose stretches your pelvic region as you extend one side of your abdomen and flex the other side. Not only does this pose condition your abdominal muscles and organs, it alleviates stiff back muscles and tones the skin around your middle, according to B.K.S. Iyengar, author of “Light on Yoga.”

Seated Poses

Cool-down poses such as Head to Knee and Wide-Angle Seated Side Bends focus on rooting both sit bones solidly to the floor as you stretch the sides of your body. Your legs travel in two separate lines of energy while your arms and spine may travel in one, reaching toward your outstretched foot. These poses help calm your mind and improve digestion.

Side-Bending Tips

Practice side-bending poses in the morning to stretch your muscles and energize your body, and in the evening to release tension and relax before bedtime. Before you do the pose, first make sure to lengthen both sides of your body upward and then maintain this action so that the intercostals expand and stretch, rather than compress, on the side you're bending. If you’re pregnant, side bends are excellent for creating more space for your growing baby.

Considerations

Do not practice side-bending poses if you have low blood pressure or are feeling lightheaded or dizzy. Check with your physician before starting any new physical practice.