What you choose to do on the side matters a great deal! Maybe you have a little extra time or money so you order from the menu of life, ingest, inhale, or do a little extra something. Those small, seemingly separate decisions (on the side) that we deem to be of minor importance can actually blindside us, turn us sideways and sidetrack us from achieving our main goals on so many levels. Beware! Those side dishes add up and accumulate.
Sometimes a side dish can be a healthy choice---like asparagus spears blanched al dente to perfection. One of my favorite "side dish" stretches after the main portion of my morning yoga practice is a wonderful little yoga posture (asana) called Anantasana. Since our pelvic region and hips are the Grand Central Station of movement, this position (which I include in my daily practice) benefits the lower abdomen with a unilateral (one-side-at-a-time) massage, tones the inner thighs and hamstrings, and relieves backaches that can be caused by tension in the hips and sacroiliac joints. This side-lying posture is my "go to" daily asana for relief from chronic sciatica. If your body needs a healthy "side dish" stretch try adding this one to your daily yoking session.
- Physically---This relatively easy, side-lying pose, called Anantasana, is practiced on a flat and level surface by first rolling from the back onto the entire left side of the body with the left arm extended out and under the left ear. Inhale deeply into the left side of the rib cage while stretching out through the left shoulder and hand (palm facing upward) and then reaching in opposition through both flexed feet with the left ear resting on the inside of the left upper arm. Exhale and draw the pelvic floor and abdominal muscles up and inward for core support as the entire left side of the body grounds down into the floor and stretches into the flexed feet and extended left fingers. Remain in this extended side position with both feet flexed for 2-3 smooth and relaxed breaths, allowing the muscles along the entire left side to release.
- Transition very slowly into the second phase this side-lying pose during an exhalation as the bottom leg (left) bends at the knee to form a right-angle "kick-stand" for support. On the next deep breath in the left arm then bends at the elbow while head raises up and then rests on the heel of the left hand with the gaze traveling down the right side to the right big toe. Remain here for 2-3 smooth breaths, using the exhalations to ground down into the left elbow, the upper arm, the outer left knee and flexed foot. Then slowly bend the right knee, bringing it up and over the right hip during an inhalation. Use the right hand to manually draw the knee up toward the right shoulder during an exhalation, encouraging the right hip to open while engaging the pelvic floor and abdominal muscles for support.
- If you're aware of tension in the back or outside of the left thigh it may be useful to loop a belt or canvas strap over the right foot to aid in the next transitional step. If you are flexible enough to reach the right big toe with your right hand for a secure yoga toe hold, insert the first two fingers between the big toe to separate it from the others, and then wrap the thumb over the fingers to secure the grip. Remain in this bended right knee phase for 2-3 breaths drawing the right hip open (external rotation) and aligned directly over the left hip without twisting. Continue to gaze at the right big toe (padhayoragrai drishti) and feel the energy rising up through the back of that right leg.
- Slowly and respectfully begin to transition toward the full side stretch on an exhalation while grounding down into the outer left knee and upper arm. Then inhale slowly to extend the top right leg straight up over the left hip, pressing gently through the flexed heel of that foot. Remain here for 2-3 breaths while consciously releasing any tension in the outer left hip and thigh, and the back of the right leg (hamstrings) at the end of each cycle of breath. Check your alignment to receive the full benefits of this stretch by extending the bottom left elbow straight out of the left shoulder with the spine in a neutral, not twisted, yet extended position.
- Finally you may move into the full side-lying stretch when the bottom left hip and buttocks muscles have softened and relaxed enough to allow a gradual straightening of the bottom left leg as you exhale. Use the outside of the left flexed foot like a mini kick-stand to prevent the body from rolling off of the full and balanced side stretch. Remain in this fully extended side stretch for 3-5 rhythmic breaths before slowly lowering the top extended leg back onto the bottom leg with a long exhalation. (Next week I'll target another option to continue the release of sciatic discomfort.) Now you're ready to roll onto your back and then onto the right side to transition slowly into this same side-lying stretch along the entire right side of the body.
- Mentally---Since I'm recommending at least four stages of movement (described above) to transition into this full side-lying stretch it's helpful if the mind stays focused and aware of the entire bottom side of the body as it remains in contact with the floor, as well as the upper leg that is extending upward in opposition. It will help to count the number of each smooth breaths while in each phase, releasing any perceived tension at the end of each exhalation before moving on to the next transition. Never rush or force the breath or the body into a position that it is not ready to attempt! Move through this unilateral stretch very slowly and mindfully with full awareness of each decision.
- Spiritually---During this side-lying posture you may notice that one side of the body is physically tighter than the other side. This may mean that during sleep you spend most of the night stretched out and lying on the looser side, so practicing this pose may help to balance both sides of the physical you. While lying on each side and remaining in each phase of Anantasana think about how you can make more balanced choices as to how you spend your extra time and money "on the side." Ponder the apostle, Paul's, encouraging words in his second letter to the church in Corinth:
