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A powerful kneeling lateral stretch that lengthens the entire side body, from the heel of the extended leg to the fingertips. It opens the intercostal muscles, improves spinal flexibility, and energizes the body.
Kneel, extend one leg to the side.
Reach down with one hand, up and over with the other.
Lengthen through the side body, opening the chest.
Keep the kneeling shin and foot firmly grounded.
Ensure the extended leg is straight and rooted through the heel.
Reach the bottom hand down the extended leg (shin, ankle, or floor/block).
Extend the top arm up and over the ear, creating one long line of energy.
Roll the top shoulder back, opening the chest toward the sky.
Deeply stretches the side body (intercostals, obliques, latissimus dorsi).
Stretches the hamstrings and adductors of the extended leg.
Improves spinal flexibility and decompresses the vertebrae.
Invigorates the body and mind, promoting a sense of expansion.
Helps release tension from the torso and shoulders.
Place a block on the inside of the extended foot for your bottom hand if reaching the floor causes rounding in the spine.
Stand behind the student. Place one hand on the outer hip of the extended leg and the other on the top wrist, gently encouraging length through the side body.
Avoid pressing on the knee; ensure the student's neck is comfortable.
Place one hand on the student's top shoulder and the other on their bottom rib cage, gently cueing the chest to rotate open toward the sky.
Ensure the student is not compressing their lower back; emphasize length before rotation.
Stretch your side.
Create a profound arc of energy along the entire lateral line of the body, allowing the intercostal spaces to expand with each breath.