September 24, 2014

#21 "Yoga Minute" Seated Lateral Curve

Begin from a comfortable seated position with the shoulders over the hips, head above the heart, arms to the sides and the soles of the feet resting comfortably on the floor.

Inhale and lift the straight arms above the shoulders with palms facing each other. Now clasp the left wrist with the right hand and begin pulling toward the right keeping the chest and shoulders facing forward. Your buttocks remain on the chair and the pulling puts the torso in a lateral curve to the right. The majority of the curve comes from the thoracic part of the spine. This is the middle back between the shoulders and above the lower back, each vertebra is designed for side to side movement opposed to the lower back which is designed mostly for front to back movement.
The lateral range of motion (curve) is mild compared to the movement front to back when working the lower back.

This Lateral Curve massages the spine side to side brining lubrication called synovial fluid to the many joints of the spine except the disks. Hold each side for 20 to 40 seconds if comfortable for you. You can turn your head to look under the top arm or keep the head looking forward with the chin in line with your sternum if looking under the arm is uncomfortable.

Benefits: Works the whole spine including the neck, back muscles, chest, shoulders, arms, wrists, and hands. It also works the respiratory system by opening the chest one side at a time, you can almost breath in on that side like a fish. The spine continues lengthening especially the side that is opening. Also, your creating circulation in the back, chest, shoulders, arms and hands. Movement lubricates joints.

This pose helps to rebalance the body, allowing the mind to calm and the body to relax.

These videos are designed for inactive beginners, seniors and people with most any illness or injury. I’ll also will be posting these videos on my You Tube Channel “Yoga Chuck” and Facebook page “Real Yoga, LLC”. All poses should be a No Pain No Pain practice and avoid having discomfort. 

How long to hold the pose: If pain is above a 5 on a scale of 0-10, then only hold the pose 10-15 seconds, you can repeat this multiple times. If your pain level is 5 or lower you can hold the pose 30 seconds to 1 minute. Listen to your body and make adjustments as needed. Explanation: If you’re pain level is above a 5 then the muscles are actually tightening to protect themselves, so you will no longer be stretching them. This is why you should come in and out of the pose multiple times in order to get a stretch with pain level above a 5.

Happy & Healthy,
Yoga Chuck

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