Vibe & Flex Yoga Challenge Day 18: Bound Extended Side Angle Pose

Jah Guide. Welcome to Day 18 of the Vibe & Flex Yoga Challenge. A challenge about your personal growth. Personal growth here is your mental, physical and spiritual journey to a better healthy you.

Yesterdays Spinal Twist made me feel extra twisty!

Bound Extended Side Angle Pose

Benefits:

  • Improves stamina
  • Stretches legs, thighs, ankles, and knees
  • Tones core muscles
  • Deep groin and hamstring stretch

How To Bound Extended Side Angle:

  1. Starting in Mountain Pose, with your feet hip width apart and you arms hanging by your side.
  2. Twist your core to the left and bring your arms up parallel to your shoulders with your palms facing the ceiling. Step your feet as wide as your wrists.
  3.  Turn your right foot forward to face the from of the mat. You want to bend your right knee until your left leg if parallel to the mat-keep your knee directly over your heel to avoid injury. Align your left foots arch with your right foots heel.
  4. Gaze across your right hands middle finger, but do not turn to the right. You want to keep your body open to the left to open your full chest.
  5. Lower your right hand to the mat resting only your fingertips. Slowly put your right shoulder as low as you can inside your right thigh.
  6. Move your right hand under your right hamstring
  7. Raise your left arm towards the ceiling and then downward towards your right hand.
  8. Grab your left hand with your right hand or wrists (here is where you can easily modify).
  9.   Draw your shoulders into your upper back, stacking each shoulder blade on one another.
  10. Turn your head to look up towards the ceiling

*Hold this Pose for 30 seconds to 1 minute on both sides, making sure to consciously control your breathing*

 

Modifications:

  • If you cannot grab your hands from behind you can use a fitness band, towel, or even a sock.
  • Place your foot parallel to the floor against the wall to help with balance

 

Vibe Of The Day (#VOTD):

 

Get more from Cameron Bethany now!


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