Beginner: Flexibility and Alignment

Another lesson on beginner seated side stretches for flexibility and alignment by Sonia O'Neill!

Preparation 1: seated on the floor with legs crossed comfortably; hands resting on knees; spine straight with head and chin aligned; focus forward

Preparation 2: 4 Counts 8 or more: focus on aligned spine, relaxed shoulders, legs and hip flexors, breathing deeply and regularly
* students may use small cushion or folded garment under their butt or knees in order to support alignment and comfort

1st Count 8: lift right arm over head, reaching fingers to sky; rest left hand, palm up, on left thigh close to knee

2nd Count 8: torso bends up and over to left side; right hand reaches diagonally to the left; left hand supports upper body weight

3rd Count 8: torso returns to original position

4th Count 8: arms return to original position

5th to 8th Counts 8: repeat on other side

Repeat 1st and 2nd Counts 8 again. Then continue with:

3rd Count 8: from side stretch gently curve upper torso forward until it hangs in a curve; both arms gently come forward to rest on the floor

4th Count 8: roll body up to sitting position, starting with the base of spine and finishing with the head; rest hands once more on knees

Tips:
shoulders remain down, keeping distance between them and head at all times
spine (including head and neck) maintains straight line, then gentle curve sideways and in the second exercise curves gently forward
sitbones are rooted to the floor, especially during side stretch and forward stretch
it may be helpful for students to imagine their spine is spiraling slightly to the ceiling in the side stretch
students may need to be reminded to breathe regularly and to relax shoulders and legs
students may also need to be reminded not to push themselves too hard as this is an alignment and flexibility exercise that will then support further development in other exercises
this exercise may be adjusted for each stretch to last longer…up to ten breaths
this exercise can be made more challenging by:
straightening the legs and opening them as wide as comfortably possible
stretching sideways until reaching the foot with raised arm
using opposite arm to support from the floor (not the thigh)