Lateral Bends and Asymmetrical Poses
Introduction
This little manual zeroes in on two delightful categories of yoga poses: Lateral (Side Bends) and Asymmetrical Poses. While all side bends are gloriously asymmetrical by nature, don’t be fooled into thinking every asymmetrical pose bends sideways. Oh no, life—and yoga—isn’t that simple.
Lateral / Side Bending
The wondrous side bend’s raison d’être is to stretch and contract your body’s flanks in turn. These poses aim to elongate those muscles squeezed between your ribs and pelvis, boost spinal flexibility, and expose the sides of that confining rib cage. Fancy a breath of fresh air? Stretching your intercostal muscles might just help boost your lung capacity—but don’t hold your breath. Side bends are also famed for sculpting rock-hard abdominal muscles, trimming your waistline, and might even give your digestion a leg-up. As the illustrious Julie Gudmestad notes, when your arm lengthens overhead to connect with your foot in a side bend, the latissimus dorsi muscle—bridging the gap from back waist to armpit—gets a satisfying stretch.
Clearly, side bends don’t just make you more aware of your sides; they gift much-needed relief to the lower back, spine, and shoulders. The main movers of your back and side receive some attention, improving comfort and spinal and shoulder mobility—at least according to Jason Crandell. Besides, side bending is a rarity in daily movements, addressing that unacknowledged call for release and space. Who knew a little bend could pep up breathing and ease that nagging lower back pain?
Asymmetrical Poses
Asymmetrical poses cunningly spotlight those pesky differences in strength and flexibility, fostering parity between your body’s two halves. However, novice yogis, beware! Julie Gudmestad gives a heads-up that certain seated side bends, like Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) and Parivrtta Upavistha Konasana (Revolved Wide-Angle Seated Forward Bend), could lead the inexperienced or inflexible to a rendezvous with low back strain. Her sage advice for beginners is to cozy up to side bends with stacks of blankets and focus on flexing those adductors and hamstrings safely, such as with Supta Padangusthasana (Reclined Hand to Toe).
For the uninitiated, seated side bends might range from uncomfortable to downright painful, raising injury risks. Gudmestad, in her wisdom, suggests a gentle introduction by using a bolster or blanket support, allowing ligaments and muscles to ready themselves for more exciting poses. Practicing Supta Padangusthasana and Utthita Hasta Padangusthasana (Extended Hand to Foot) with foot support also earns her recommendation.
Sequencing Considerations
When sequencing poses, tradition suggests following one-sided poses like Parivrtta Janu Sirsasana with neutral ground like Paschimottanasana (Seated Forward Bend). Approaches differ—some advocate beginning with your ‘better’ side to model the movement, while others think it wise to wrangle the tighter or weaker side first. Opinions also diverge on time allocation—whether to balance efforts on both sides equally or focus a little more attention on the stubborn side for a tidier balance.
For more wisdom and detailed dissertations on side bends, be sure to click your way to Ashtanga Tech.