Standing side bend, also known as Parsva Tadasana, is considered by some to be a variation of Mountain pose. Look towards your hand. 1. Upward Salute Variation. Although this may be true, I wanted to take some time to highlight this variation because side bends are so important for spinal health. 4. Holding ends of a rolled-up towel, extend arms overhead in a V formation. Standing Dumbbell Side Bend Perfect Technique. Upward Salute Variation. This side bend exercise should be performed for about 1-to-2 minutes. With a dumbbell in each hand, arms straight at your sides, slowly lean side to side, accentuating the range of motion. Your Side Bend: Standing Side Bend.

Yoga Therapeutics Yoga Therapy is the use of yoga postures, meditation and pranayama to help the body naturally heal and balance itself.

(You may recall that Tadasana is the Sanskrit name for Mountain pose.)

Muscles Used in the Thoracolumbar Side-Bend Stretch. This side-bending variation on Upward Salute — Urdhva Hastasana (OORD-vah hahs-TAHS-uh-nuh) — stretches the sides of the body, spine, shoulders, armpits, and belly. It tones the thighs, improves digestion, and helps to relieve anxiety and fatigue.

Standing Side Stretch Pose Benefits: Standing Side Bend Pose is a beginner level pose; hence new students and even senior citizens can benefit from this practice.

When you add dumbbells to the side bend, you overload the muscle more and break down the fibers.

Lift your lower belly as you release your tailbone to keep your pelvis neutral. Stay relaxed when doing this exercise, breathing in and out deeply as you bend to each side.

Similar to Mountain Pose, Standing Side Bend pose is a gentle movement that engages both your spinal erector muscles, as well as your oblique abdominals. The pose provides ample opportunity to tune into your breath (which is fundamental in any yoga class). Stand with your feet hip-width apart. Repeat on the left side. Seated side bend It is usually done at the beginning of your practice to prepare your body for other harder poses. Standing Side Bend with Towel Starting Position Stand with legs hip-width apart, knees slightly bent. Begin with your torso upright. The main muscle activated during dumbbell side bends is the quadratus lumborum, which is located in the lower back on either side of the spine. And that is the side bend. It tones the thighs, improves digestion, and helps to relieve anxiety and fatigue. Don't overstretch. Straighten trunk, then raise your right hand and bend to … Both sets of obliques will work in each direction as you lower and raise. Yoga Therapeutics Yoga Therapy is the use of yoga postures, meditation and pranayama to help the body naturally heal and balance itself.