I’m happy to share this supported side bend with you because it’s one of my favorite movements – it can have such a big impact on how a person looks and feels. Clients have experienced changes in posture, pain reduction, easier breath, and relaxation. Many feel a potent combination of all of the above. While I cannot say what you’ll feel, give it a try if you’re feeling slumped, tired, weak, or stiff. See what impact this simple movement has on you.
In the video, I talk about posture and how it affects the core and pelvic floor. If you imagine the core as a container, the breathing diaphragm is the top and the pelvic floor diaphragm is the bottom. These, and everything in between, work more effectively when they’re stacked. If the pelvis is pushed forward relative to the ribs, or if it’s tilted back, if you have a bend to one side or a rotation in your torso or pelvis, then the diaphragms won’t be stacked. The breath cannot move fluidly, and the muscles won’t fire as well. The next question of course is, how do you stack your rib cage over your pelvis so everything works better?
You can find lots of information online about how to change posture, but many of the proposed fixes have you artificially moving yourself into a position, such as tucking the pelvis down or pulling the shoulders back, and then holding it. While that might look “better” from the outside, you’re likely adding tension somewhere on the inside because it isn’t your natural posture. Instead, consider that with the right support, you’ll stand taller and more aligned with less work.
The supported side bend is opportunity to play with this idea because it does a few things all at once. It moves you in a direction that is different from plain old forward and back (sitting, standing walking, squatting, etc.). This movement also shifts up the relationship between the pelvis and the ribs, which is where those diaphragms are located. Many of us hold our stomachs in, which can cause the rib cage to get tight; the roll is almost like a mini-massage for the rib cage. Lastly, it’s a resting position. We live busy, busy lives, and a lot of us are running on low batteries. Sometimes taking a few minutes to slow down helps to recharge and re-energize. This simple movement does a lot.
If you find that the supported side bend does have a positive result for you – and this can be a change in how your look or feel – know that the result might not be permanent. But never fear!
That a change took place means that a change can take place. If the the look or feeling fades, that means that you need to continue working to build stamina until it becomes The Way You Stand or The Way You Feel.
As this is a supported position, you’ll need some props: pillows or blankets for your head, a firm blanket, towel or rolled yoga mat to support your upper ribs, and possibly a blanket or pillow for between your knees and feet.
Take note of how you feel before you do it as well as after. If you get into the position and it doesn’t feel good, check to make sure you’re directly on your side, that your head is well supported, and/or decrease the size of the roll under your ribs. If it still doesn’t feel comfortable, then come out altogether and know that this movement isn’t the movement for you at this time, and that’s valuable information as you find other ways to support your body.
Let me know what you experience and what questions come up!
Leslie DeGrande is an ex-pat, mom to three crazy kids, and a yoga therapist who helps people reconnect with their bodies and themselves. She offers one-to-one programs and workshops. You can learn more about her at lesliedegrande.com.
Video link: https://www.lesliedegrande.com/videos/supported-side-bend