{"id":63594,"date":"2021-11-29T17:49:50","date_gmt":"2021-11-29T17:49:50","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/side-stretch-wunda\/"},"modified":"2022-04-26T05:18:40","modified_gmt":"2022-04-26T05:18:40","slug":"kneeling-mermaid-on-wunda-chair","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/kneeling-mermaid-on-wunda-chair\/","title":{"rendered":"Kneeling Mermaid on Wunda Chair"},"content":{"rendered":"

Place a mat alongside the chair. Get on your knees. Place right hand on the peddle (arm should be slightly in front of you). Inhale, lift left arm up. Exhale, press the peddle down as you go into a side bend. Return to start. Repeat. Swap sides. <\/p>\n

\n

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


<\/p>\n

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

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


    <\/p>\n

    \n

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


    <\/p>\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


    <\/p>\n

    \n

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


    <\/p>\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


    <\/p>\n

    \n

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


    <\/p>\n

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


    <\/p>\n

    \n

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


    <\/p>\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","protected":false},"excerpt":{"rendered":"

    Place a mat alongside the chair. Get on your knees. Place right hand on the peddle (arm should be slightly in front of you). Inhale, lift left arm up. Exhale, press the peddle down as you go into a side bend. Return to start. Repeat. Swap sides. “What Are The Benefits Of Pilates Side Bends?” […]<\/p>\n","protected":false},"featured_media":63596,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,155],"pose_types":[47,45,37,39],"pose_anatomy":[52,54,58,60],"pose_chakras":[64,67,65,66],"pose_therapy":[88],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-63594","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-wunda-chair","pose_types-seated","pose_types-seated-floor","pose_types-side-bend","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-lower-back","pose_anatomy-neck","pose_chakras-base","pose_chakras-heart-centre","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-poor-posture","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow to teach Kneeling Mermaid on Wunda Chair<\/title>\n<meta name=\"description\" content=\"How to teach Kneeling Mermaid on Wunda Chair | Stretches sides of the torso and spine. 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