yogabuch / asanas / sitting side bend
Contents
„sitting side bend „
instructions and details with working links as PDF for download/print
Tue und lasse
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last update: 30.12.2018
Trivia name: Trunk side bend sitting
Level: A
- Classification: A
- Contraindication
- Effects of
- Preparation
- follow-up
- derived asanas
- similar asanas
- diagnostics
- Instruction
- details
- Variants
Classification
classic: sitting posture
physiological: lateral flexion of the spine
Contraindication
This posture is contraindicated for acute disc problems in the lumbar spine, as most disc problems occur dorsolaterally, which means that lateral flex ion of the lumbar spine worsens the situation and contributes to maintaining the problem or even re-triggers the known pain.
Effects
- (551) Stretching of the quadratus lumborum
- (601) Stretching of the trapezius
- (676) Stretching the oblique abdominal muscles obliqui abdomini
Preparation
As this is one of the simplest trunk side bends, it is difficult to give preliminary exercises, but synergistic postures can be given:
The muscles can also be warmed up before they are stretched:
The upper arm is exorotated in 180°+ frontal abduction and possibly slightly in adduction, preparations for this:
- Head down dog, especially the „wide“ variation
- Back extension, especially the „elevated“ variation
- Right-angled handstand as a related posture
- Handstand as a very related and highly synergistic posture
- Elbow stand as a very related and highly synergistic pose
- Right-angled elbow stand as a related posture
- Dog elbow stand as a very related and highly synergistic pose
- Hyperbola as one of the most effective and efficient stretches towards frontal abduction without exorotation of the arms
- Shoulder opening on the chair as one of the most effective and efficient stretches in the direction of frontal abduction with exorotation of the arms
Follow-up
derived asanas:
similar asanas:
Diagnostics (No.)
(644) LUMBAR SPINE:
This posture can reveal problems with the lumbar spine or its musculature. The lateral trunk flexion to one side is limited by the muscles of the contralateral side, which are stretched, while the same side tends to be compressed and can develop a tendency to spasm. If the muscles of the lumbar spine can cope well with the weight of the upper body, head and arms resting on them in an upright position, this does not necessarily apply to the lateral inclined position of the upper body and certainly not to the trunk side bend. See also the FAQ. The most important muscles in connection with the trunk side bend are
- the autochthonous back muscles in their lateral flexor function
- Quadratus lumborum
- psoas major
- oblique abdominal muscles (internal and external obliqui abdomini)
- Latissimus dorsi
In the trunk side bend, the flexibility of the shoulder joint of the upper arm can be recognized, including side discrepancies, and there may be indications of diseases of the shoulder joint:
- Irritable hypertonus of the deltoid muscle: ambitious beginners in yoga in particular tend to develop irritation in the deltoid muscle, which is localized in the area of the muscle origins, presumably due to overstraining of the structures through frequent repetitive demands in full frontal abduction and is also noticeable under the same load, see FAQ.
- Various pathological changes in the shoulder joint such as impingement syndrome, frozen shoulder, calcification of the biceps tendon, which cannot all be discussed here and require clarification.
- side discrepancies in flexibility
The flexibility of the shoulder can be recognized by the degree of deviation in the three dimensions of movement:
- Outward deviation of the upper arms with consecutive flexion of the elbow joints
- Loss of rotation of the arms
- Incorrect angle of frontal abduction that does not reach 180° or not permanently
Disorders associated with powerful lateral abduction, as occurs in the lower arm, i.e. primarily in the supraspinatus and deltoid.
Variants:
Instructions
- Sit cross-legged.
- Bend the trunk as far as possible to the right, place the right forearm so that it (and the hand) is pointing forwards and the upper arm is pointing approximately vertically downwards (or slightly outwards). The elbow is approximately level with the buttocks.
- Take the left arm into the parsvakonasana pose, i.e. bring it into 180°+ lateral abduction with maximum exorotation.
- Push the right forearm on the floor outwards with all your strength, keeping the left ischial tuberosity as heavy as possible on the floor.
Details
- The success of the posture depends to some extent on the lateral flexibility of the trunk and the proportions between the arm and upper body. The longer the upper body is in relation to the arm and the lower the lateral flexibilityof the upper body, the greater the need for an elevation under the forearm in order to be able to place it on the floor.
- The right arm should push outwards with all its strength. This is the work of the lateral abductors of the shoulder joint, i.e. mainly the deltoid (especially the pars acromialis). This posture can therefore also be seen as strengthening this area. The use of force is only limited by the friction of the floor – which is certainly sufficient in view of the support provided when using a mat – and any excessive stretching sensation in the oblique abdominal muscles or discomfort in the back muscles, especially the oblique system of the autochthonous lumbar spine and the quadratus lumborum, which may occur on the left side of the body. Intensive stretching of the latissimus dorsi is generally well tolerated.
- In contrast to parsvakonasana, the left arm can hang on the ear here, as long as it remains stretched.
- Be careful not to rotate the upper body. This pose is intended purely as a lateral flexion. According to our movement habits, the left side of the body may want to rotate forwards, as rotation and flexion of the spine are linked not least via the oblique system of the autochthonous back muscles.
- If the left side of the pelvis tends to lift too far, a supporter can press the pelvis down on the left thigh near the pelvis if the stretching effect on the left flank is not sufficient.
Variants
with block
Enables the forearm to be placed on a stiff flank and for sitting giants.
Instructions
- Take the pose as described above. If the forearm does not rest easily and fully on the floor, place it on a block or, if necessary, several blocks to support the elbow and proximal forearm.
Details
- Depending on the lateral flexibility of the trunk and body proportions, one or more blocks may be required. The longer the upper body is in relation to the arm (the so-called „sitting giant“) and the lower the lateral flexion capacityof the upper body, the more likely it is that an elevation under the forearm will be required in order to be able to support it or the higher it will have to be.
with a block in the upper hand
Enables more intensive stretching due to external weight
Instructions
- Take the pose as described above. Hold a block or other suitable object in your upper hand.
Details
- A dumbbell of a suitable weight can of course also be used instead of a block. However, due to the long lever arm, the effect should not be underestimated and you should start with a lower weight.
(P)
Keeps the pelvis on the ground for good effectiveness.
Instructions
- Take the pose as described above.
- A supporter stands to the side of the performer on the side of the extending arm and presses the leg and pelvis firmly to the floor on the proximal thigh (near the pelvis) so that it cannot lift off.
Details
- The pressure movement of the supporter can and should have a slight exorotation tendency.
- If the performer’s adductors are not very flexible, the pressure of the supporter may cause significant or even excessive stretching in the adductors of the left side. Dose this.
- It is also possible to perform this exercise with the supporter standing in front of the performer, pressing the thigh to the floor with one hand and rotating the upper arm towards the floor with the other.