Movement Snack: Keep Cool with Spinal Lateral Flexion
July 14 2022 | Written by Leticia Padmasri
To continue tending for our fire, this month, we will be snacking on some side-bend moves, aka spinal lateral flexion.
Here are the great benefits that can be gained from moving our spine in this direction:
Side bending is a great practice to lengthen our intercostal muscles, facilitating deeper breathing.
Spinal lateral flexion also supports our shoulder mobility as we work in a direction that we don’t very often: overhead reaching.
Hip mobility is also increased, depending on the type of side-bend you are doing.
We also get to care for our lower back as we stretch muscles connected to this area (abdominal obliques, quadratus lumborum, iliacus, TFL, IT band).
And another excellent reason to add side-bends to our movement routine is that as we laterally flex the spine, we are alternately stretching and compressing the deep spinal musculature, as well as lubricating the spinal discs, which increases overall spinal mobility.
“ They cleanse the body of excess heat, ultimately relieving the fiery nature of pitta dosha.”
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Taking Ayurveda to the Mat:
In addition to bringing some side-body moves into your daily life for the reasons above, you can also enjoy them more during the summer season or if you are experiencing signs of excess heat in the body (acidic digestion, heartburn, loose stools) and in the mind (irritability, anger, jealousy).
The navel area is the main site of Pitta dosha in the body. According to Ayurvedic principles, asanas that open this area will support the release of heat and tension from the body. Asanas that require lateral flexion can do that. They cleanse the body of excess heat, ultimately relieving the fiery nature of pitta dosha. Also, the effect they have on our breathing will pacify pitta dosha as well, since deep breathing slows us down and keeps us calm
Watch the video below to start snacking on some movement!
To reap all these wonderful benefits, we need to make sure that we move into “pure” side bending.
Instead of leaning forward and rotating the body, keep the body in one plane and control the positioning of the pelvis and shoulders.
Of course, depending on how you are moving, you can affect the energetics of the practice!
So, if you want to keep calm and cool in the summer so you don’t arrive at the fall season stiff and dried like a dried old prune, challenge yourself to:
slow down,
do less,
and to have a more passive attitude without expectations and competition on and off the mat.
The more often you incorporate these little movement breaks into your everyday life the better you feel. It's not that hard! It's not that complex! Five minutes of loving movement here and there throughout your day make big differences in many different parts of your being!
For more spinal lateral flexion movement snacks, check my class library.
Until next time… keep moving!