Lateral Yoga

Lateral yoga involves lateral flexion, which happens when the torso bends sideways. Modern daily activities like sitting at a desk, driving or sitting on a plane can cause soreness in the spine and torso. Yoga poses that involve lateral flexion can loosen up these areas, effectively counteracting muscle stiffness caused by common sedentary activities.

  1. Muscles Stretched

    • Side-stretching lateral poses can effectively lengthen the muscles in between the pelvis and ribs, as well as muscles in the lower back. An important muscle that lateral poses also stretch is the quadratus lumborum, which is located at the back of the waist, and attaches the back pelvis to the lowest rib in the back. Lateral poses lengthen this muscle, stretching the area between the ribs and the pelvis, keeping the torso supple. Side-stretching poses also open the sides of the rib cage, which can improve mobility of the rib cage and the expansion ability of the lungs, making breathing easier and steadier.

    Beginner's Poses

    • Simpler poses that involve lateral flexion and side stretches include Gate pose, or Parighasana, where the practitioner kneels, extends one leg to the side and stretches the opposite arm over the head toward the toes of the extended leg. Another beginner's pose is Extended Side Angle pose, or Utthita Parsvakonasana, where the practitioner moves from Warrior II pose to place the arm closest to the bent knee on the thigh or the floor, and extends the other arm over the head.

    Advanced Poses

    • More difficult poses should only be practiced by experienced practitioners, as they can cause injury if attempted by stiffer students. These include Revolved Head-to-Knee pose, or Parivrtta Janu Sirsasana, a seated pose where the body is laid sideways over one extended leg, and the opposite arm is extended over the head toward the toes of the extended foot. Another advanced pose is Extended Triangle pose, or Utthita Trikonasana, which is a more difficult version of Triangle pose, as the outstretched arm moves to point toward the wall instead of up toward the ceiling.

    Cautions

    • Be sure to always work into poses gradually and mindfully, making sure your alignment is correct. Performing lateral yoga poses incorrectly can result in serious lower-back injury. Tight hamstrings and inner thigh muscles can also inhibit flexibility in side-stretches, so working on stretching out the leg muscles will help with correct alignment in lateral stretches. Poses such as Reclining Big Toe pose, or Supta Padangusthasana, and Extended Hand-to-Big-Toe pose, or Utthita Hasta Padangusthasana, can help prepare the body for lateral yoga poses without risking lower-back strain.