Yoga: Front split with side bend

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#507 Yoga: Front split with side bend .

Yoga

Yoga: Front split with side bend.

Yoga.

Start in a sitting position with legs extended in front. If you are a beginner, place the lower back against a wall. Now extend the legs out to the side and lift the toes up towards the sky and contract the quadricep muscles. Gently push the backs of the knees down into the floor and begin with a straight spine. For beginners, place a strap to the insole of the right foot, rest the right elbow onto the right knee. For intermediate, rest the right elbow onto the floor and for advanced, grab the right big toe with the first two fingers of the right hand. Now roll the left shoulder back and down and inhale float the left arm up towards the sky or for more advanced, bring the bicep towards the ear. For beginners, keep the lower back, middle spine, upper spine, shoulder and arm against a wall. For intermediate to advanced, maintain a straight spine by opening the left shoulder up towards the sky and lifting the chest. Continue to root the sitting bones down towards the floor and look up towards the sky. If there is extreme stretch in the inside of the knees you've brought your legs out too far. Modify by bringing the legs in a little bit closer. Stay here for 5 to 10 deep breaths. Repeat on the other side.

Improves the flexibility of the hamstrings, abductor, groin, quadratus lumborum, obliques, erector spinae, latissimus dorsi and neck. Helps to relieve lower back pain and increases the expansion of the lungs. Stretches the intercostal muscles of the ribcage. Helps to relieve lower back pain for woman who are pregnant. Improves digestion. Calms the mind and energizes the body.

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