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Side Body Sequence

A side body sequence typically refers to a series of yoga or movement exercises that target the muscles and tissues along the sides of the body, including the obliques, intercostal muscles, and the muscles along the ribcage. This sequence helps to improve flexibility, mobility, and stability in the side body, which can enhance overall posture and movement efficiency. Here's a basic side body sequence you can try:

  • Parivrtta Eka Pada Adho Mukha Svanasana Stacked
  • Trikonasana Parivrtta
  • Prasarita Padottanasana Var
  • Utthita Hasta Padangusthasana II
  • Parivrtta Anjaneyasana bind
  • Kneeling Visvamitrasana bind
  • Straddle Split in Sirsasana

These are all advanced yoga poses that require strength, flexibility, and balance. Here's a breakdown of each pose:

  1. Parivrtta Eka Pada Adho Mukha Svanasana (Stacked):

    • Start in downward-facing dog pose (Adho Mukha Svanasana).
    • Lift one leg into the air, coming into a three-legged dog.
    • Exhale and bring the lifted leg across your body, stacking it over the other leg.
    • Rotate your torso towards the side of the stacked leg, reaching the opposite arm towards the sky.
    • Keep pressing firmly through your hands and grounding through your standing leg.
    • Hold for a few breaths, then switch sides.

  2. Trikonasana (Triangle Pose):

    • Begin in a standing position with your feet wide apart.
    • Turn your right foot out 90 degrees and your left foot slightly in.
    • Extend your arms out to the sides at shoulder height.
    • Exhale and reach towards your right foot with your right hand, bending at the hip.
    • Rest your right hand on your shin, ankle, or the floor, and extend your left arm towards the sky.
    • Keep your chest and hips open, and gaze up at your left hand.
    • Hold for a few breaths, then switch sides.

  3. Parivrtta Prasarita Padottanasana (Wide-Legged Forward Fold with Twist):

    • Stand with your feet wide apart and parallel to each other.
    • Exhale and fold forward from your hips, bringing your hands to the floor in line with your feet.
    • Inhale and lengthen your spine.
    • Exhale and twist your torso to the right, reaching your left arm towards the sky.
    • Keep your hips squared and your chest open.
    • Hold for a few breaths, then switch sides.

  4. Utthita Hasta Padangusthasana II (Extended Hand-to-Big-Toe Pose II):

    • Stand in Mountain Pose.
    • Shift your weight onto your left foot and lift your right foot off the ground.
    • Reach down and clasp your right big toe with the first two fingers and thumb of your right hand.
    • Extend your right leg forward, keeping it straight.
    • Hold for a few breaths, then switch sides.

  5. Parivrtta Anjaneyasana (Revolved Low Lunge with Bind):

    • Start in a low lunge position with your right foot forward.
    • Place your left hand on the floor or a block inside your right foot.
    • Inhale and twist your torso to the right, reaching your right arm towards the sky.
    • Option to bind by reaching your right arm under your right thigh and clasping your hands behind your back.
    • Hold for a few breaths, then switch sides.

  6. Kneeling Visvamitrasana (Bound Side Plank in Kneeling Position):

    • Start in a kneeling position.
    • Place your left hand on the floor slightly in front of your left knee.
    • Extend your right leg out to the side and flex your right foot.
    • Lift your hips and reach your right arm overhead, coming into a side plank position.
    • Option to bind by reaching your right hand behind your back and clasping your left hand.
    • Hold for a few breaths, then switch sides.

  7. Straddle Split in Sirsasana (Headstand with Straddle Split):

    • Start in a headstand (Sirsasana) with your arms interlaced and your head on the ground.
    • Spread your legs wide apart into a straddle position, keeping your toes pointed.
    • Engage your core muscles to support your balance.
    • Hold for a few breaths, then slowly lower your legs to return to the starting position.

These poses require a solid foundation in yoga practice, as well as warm-up and preparation to avoid injury. It's advisable to practice under the guidance of an experienced yoga teacher, especially for advanced poses like these. Listen to your body and honor its limits, progressing gradually as you build strength and flexibility.

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