DAY 20 - Seated Side Bend #wildlove30days

Day 20 of the #wildlove30days yoga challenge

Revolved head to knee pose - Parivrtta Janu Sirsasana

  1. Start in a seated position (optional cushion!) guide the legs wide.

  2. Bend the right knee and guide the right heel towards the groin, the pelvis will be squared to the front edge of the mat and the knees will be wide (almost creating a triangle).

  3. The left leg will be extending, flex the foot! Rest the left hand on the left thigh/shin.

  4. Inhale and extend the right hand towards the ceiling, lengthening the right side body.

  5. As you exhale begin to reach the right hand towards the left foot, ensure this is a side bend and not a lean forwards.

  6. The right hand side waist and lower back get a GOOD deep stretch here and these can often be muscles that can hinder lower back pain if tight.

  7. You may feel a little engagement through you left waist which is okay as these muscles are shortening to aid the side bend.

  8. Every inhalation lengthen the side body and open the lungs, every exhale soften into the side bend.

  9. Shine the heart towards the space in front of you, keep the collar bones open and encourage space around the ears and shoulders.

  10. 5 - 10 deep breaths both sides.

Tips & adjustments:

+ This posture can be accessed as a Yin variation with pillows and props to support!

+ You can side bend with both legs extended out rather than one knee bent.

+ Take a layer away by leaning back against a wall for support.

+ Support the 'bent leg' outer thigh with a pillow.

✨ Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildlove30days

✨If you practice and share everyday you have the chance to win a brand new COMBO YOGA MAT from @yogadesignlab

✨Members to the website (its free to sign up!) Can access the video library for the challenge and enjoy posture breakdowns.

Have fun and enjoy!

V x