ADVANCED
The Side Bend II is a more specialized version of the Side Bend, and it addresses both the upper body and the abdominal muscles. You should attempt a long, smooth reach to achieve maximum stretch, as well as even weight distribution.
Begin in a half-lying position, your legs together and parallel to the mat, using one hand for support.
Inhale. Push up into your supporting hand, press your legs together, and raise your torso up into a side bend, reaching the arm overhead.
Exhale, easing torso down into the starting position.
Repeat sequence five to six times on each side.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Lengthening the neck.
• Pressing up and out of the shoulders with the torso, lifting upward to better activate the abdominals.
• Lifting hips high to take weight off your upper body.
• Elongating and reaching out your arms and legs to increase the stretch and activation of the muscles.
AVOID
• Tensing the neck muscles.
BEST FOR
• rectus abdominis
• obliquus externus
• rectus femoris
• tensor fasciae latae
• vastus lateralis
• adductor magnus
• adductor longus
• biceps femoris
• gluteus maximus