{"id":58179,"date":"2020-10-30T07:25:08","date_gmt":"2020-10-30T07:25:08","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/bound-revolved-side-angle\/"},"modified":"2022-07-27T15:05:47","modified_gmt":"2022-07-27T15:05:47","slug":"bound-revolved-side-angle","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/bound-revolved-side-angle\/","title":{"rendered":"Bound Revolved Side Angle"},"content":{"rendered":"

From Warrior II, bend front knee. Spin to ball of back foot as torso lowers down onto thigh, opening heart centre to the sky. Lower bottom hand to inside of thigh with palm planted firmly. At same time reach top arm and hand up and overhead extending in a straight line towards the front. To take the bind wrap top arm around and under backside of torso. Grasp bottom hand at wrist. Minimise lateral flexion of spine while rotating torso open. Press elbow and shoulder against bent knee in an isometric contraction to keep knee aligned and leverage rotation of torso. Gaze to upper fingertips. Neck is relaxed. Lengthen and soften belly. Extend spine with each inhale. Increase twist with each exhale. Switch sides. <\/p>\n

\n

“How Can I Deepen Bound Revolved Side Angle Pose?”\u00a0<\/strong><\/h3>\n<\/blockquote>\n

Let me guess. You’re a Type A Personality<\/a> aren’t you. Thought so. But just bear in mind, that sometimes less is more.<\/p>\n

Follow these steps to deepen the pose…<\/p>\n

Get in Bound Extended Side Angle Pose.<\/p>\n

Lift the ball of the front foot off the floor and re-affirm the anchor of the back heel by pressing the head of the back femur bone deep into its socket and lifting inner back groin deep into the leg.<\/p>\n

Soften the ball of the front foot onto the floor again.<\/p>\n

That’s it. Easy but effective!<\/p>\n

\n

“How Can I Undeepen Bound Revolved Side Angle Pose?”\u00a0<\/strong><\/h3>\n<\/blockquote>\n

Yep. I know that “undeepen” isn’t a real word, but what the heck.\u00a0 If you wanted to deepen the pose, your aim would be to keep your back<\/span> heel on the floor as much as possible. <\/span><\/p>\n

Sounds simple, heh. <\/span><\/p>\n

It isn’t. <\/span><\/p>\n

If you’re not ready for “deepen”, then opting for “undeepen” will get you almost all the benefits. You can do that by placing a little support under the back heel (e.g. folded mat, folded towel, etc).\u00a0\u00a0<\/span><\/p>\n

\n

“What Are the Therapeutic Applications Of Practicing Bound Revolved Side Angle Pose?”\u00a0<\/strong><\/h3>\n<\/blockquote>\n

The Big 5 therapeutic benefits of Bound Revolved Side Angle Pose are:<\/p>\n

    \n
  1. Constipation<\/li>\n
  2. Infertility<\/li>\n
  3. Low backache<\/li>\n
  4. Osteoporosis<\/li>\n
  5. Sciatica<\/li>\n<\/ol>\n

    Beginner’s Tip<\/p>\n

    “Have You Got A Really Cool Beginner’s Tip?”<\/strong><\/h3>\n

    I can’t believe you had to ask me that question?<\/p>\n

    Of course, I do.<\/p>\n

    It’s me, George. The guy who has spent 10,000+ hours creating and improving the Yoga Genie Lesson Planner<\/a>.<\/p>\n

    My head if chock-full of beginner tips!<\/p>\n

    Here’s one I hope you will enjoy.<\/p>\n

    Actually, before I get to the tip, I think you should know this…<\/p>\n

    When I say “beginner”, I don’t really mean that. There’s no such thing as a “beginner” pose in my mind. There are just poses.<\/p>\n

    Take, for example, little old me.<\/p>\n

    I love doing Yoga on my bolster. Someone looking at me doing my practice may think I’m a beginner because it looks so easy.<\/p>\n

    But I know a Yogic secret.<\/p>\n

    Shhhhhh. Don’t tell anyone.<\/p>\n

    The secret is…<\/p>\n

    A pose is a pose is a pose is a pose.<\/h3>\n

    Things are what they are.\u00a0<\/span><\/p>\n

    And poses are what they are.<\/p>\n

    Okay. After that little philosophising detour, are you ready for the beginner tip that all other beginner tips envy.<\/p>\n

    Here it is.<\/p>\n

    Beginners often have difficulty maintaining their balance in this Bound Revolved Side Angle pose. This is almost certainly because the back heel is lifted off the floor.<\/p>\n

    To improve your balance, support your heel, either by standing by bracing it against a wall.<\/p>\n

    \n

    “What Are The Benefits Of Yoga Side Bends?”<\/strong><\/h3>\n<\/blockquote>\n

    I would say the big top three benefits are:<\/p>\n

      \n
    1. Balance entire body.<\/li>\n
    2. Lengthen abdominal muscles, hips, and thigh muscles.<\/li>\n
    3. Improve spine flexibility.<\/li>\n<\/ol>\n
      \n

      “What Are Intercostal Muscles And Why Is It Important To Stretch Them?”\u00a0<\/strong><\/h3>\n<\/blockquote>\n

      Okay. Okay. I admit it. I’ve never had a student of mine say this. But I can live in hope. Perhaps one day a nurse, doctor or professional athlete will join my class and ask me a tricky anatomy question.<\/p>\n

      Side bends stretch the muscles between the ribs (the intercostal muscles<\/a>). These muscles can get short and tight in daily life, due to time spent sitting and slouching.<\/p>\n

      Tight intercostals cause slouching.<\/p>\n

      And slouching will cause tension in your neck and shoulders to pile up.<\/p>\n

      \n

      “Can Side Stretches Help Free Up My Breathing?”\u00a0<\/strong><\/h3>\n<\/blockquote>\n

      If you have tight intercostal muscles<\/a> there’s a very good chance that your ribs don’t have a full range of motion. And that means your breathing will be restricted.<\/p>\n

      Stretching your intercostal <\/a>will open up the ribcage and lungs, which will significantly improve your breathing capacity.<\/p>\n

      Side Bends can also help relieve respiratory conditions, such as colds, asthma, and allergies.<\/p>\n

      \n

      “Can Side Stretches Help Digestion?”\u00a0<\/strong><\/h3>\n<\/blockquote>\n

      Yes. Side Bends stretch the abdominal muscles and digestive organs. This assists and regulates digestion, elimination, and metabolism.<\/p>\n

      \n

      “Why Are Side Stretches Good For Women Who Are Pregnant?”\u00a0<\/strong><\/h3>\n<\/blockquote>\n

      Women who are pregnant can benefit from gentle Side Bends because they will help to create more space in the torso for the organs and the growing baby.<\/p>\n

      All Yogis know that a strong core is good to prevent back pain.<\/span><\/p>\n

      The weaker the core, the more work the back muscles and soft tissues have to put in. M<\/span>ost students find Yoga Twists<\/a> such as\u00a0challenging, but enjoyable.\u00a0<\/span>So, don\u2019t shy away from giving your yoga students a Yoga Twist Challenge<\/a>.\u00a0<\/span><\/p>\n
      \n

      Twist Themed Yoga Lesson Plan<\/strong><\/h3>\n

      The lesson plan below has 41 twists. There are only twists in the plan. So, it\u2019s not a traditional yoga lesson plan to be used in a yoga class. You can, however, give it as a handout to your students and ask them to pick a few of the twists to practice at home (not all of them in one session!).<\/p>\n

      Click Here To Download The Twist Themed Yoga Lesson Plan: Long Version<\/a><\/p>\n

      Click Here To Download The Twist Themed Yoga Lesson Plan: Short Version<\/a><\/p>\n

      And if your yoga students are up for a\u00a0core yoga challenge<\/strong>, you can download a free\u00a0core-themed yoga lesson plan here<\/a>, and\u00a0here<\/a>, and\u00a0here<\/a>.\u00a0\u00a0<\/span><\/p>\n
      \n

      Twist Pose Benefits<\/strong><\/h3>\n

      Aid digestion<\/strong>
      \nTwists are said to aid digestion<\/p>\n

      Create space between the vertebra
      \n<\/strong>Twists create space between the vertebrae which improves posture.<\/p>\n

      Detoxifying<\/strong>
      \nBKS Iyengar said twists are detoxifying because of the squeeze and soak action.<\/p>\n

      Improved posture leads to reduces anxiety<\/strong>
      \nTwists improve posture by creating more space in your spine. More space in your spine means better posture, and better posture means less anxiety.<\/p>\n

      Instant energy hit<\/strong>
      \nTwists are a bit like eating pasta \u2013 they give an instant energy lift. Whenever your energy is low, if you do a twist you\u2019ll instantly top up your energy supplies.<\/p>\n

      Long & healthy soft tissue
      \n<\/strong>Twists help supportive soft tissue go from short and dysfunctional, to long and healthy (twists extend muscles to their full length).<\/p>\n

      Oil or Joints
      \n<\/strong>Twists prevent joints from hardening and fusing.<\/p>\n

      Perfect counter pose for forward & back bends<\/strong>
      \nTwists are perfect poses to do immediately after a bunch of strong back bends and\/or forward bends.<\/p>\n

      Spine mobility<\/strong>
      \nTwists rotate the spine and stretch back muscles.<\/p>\n","protected":false},"excerpt":{"rendered":"

      From Warrior II, bend front knee. Spin to ball of back foot as torso lowers down onto thigh, opening heart centre to the sky. Lower bottom hand to inside of thigh with palm planted firmly. At same time reach top arm and hand up and overhead extending in a straight line towards the front. To […]<\/p>\n","protected":false},"featured_media":64965,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[118,30],"pose_types":[42,43,37,48,38,39,40],"pose_anatomy":[52,53,55,56,57,58,59,60,61],"pose_chakras":[64,65,66],"pose_therapy":[72,74,76,77,78,81,83,84,88,89],"pose_drishti":[93],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-58179","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-standing-yoga-lesson-planner","pose_category-yoga-lesson-planner","pose_types-chest-opener","pose_types-hip-opener","pose_types-side-bend","pose_types-standing","pose_types-strengthen","pose_types-stretch","pose_types-twist","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-knees","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-psoas","pose_chakras-base","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-arthritis","pose_therapy-back-pain","pose_therapy-constipation","pose_therapy-depression","pose_therapy-diabetes","pose_therapy-fatigue","pose_therapy-herniated-disc","pose_therapy-indigestion","pose_therapy-poor-posture","pose_therapy-stress","pose_drishti-side","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow to teach Bound Revolved Side Angle Pose - GeorgeWatts.org<\/title>\n<meta name=\"description\" content=\"From Warrior II, bend front knee. 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