Stretches & Flows: Back & Side Waist – Overview

About this Section

  • Select from the Quick Menu above to review stretches, asana variations, and flows that target the back and side waist.
  • While these may naturally overlap “core-” focused practices, here we prioritize stretching and have a separate section: Core Strengthening Exercises.
  • These practices can be used to warm-up or to prepare for particular target actions.
  • They may serve as preparation for more physically strenuous asana.
  • The flows may help to prepare for a static hold.
  • And these practices may be used to prepare for or support Restorative Yoga and Meditation.
  • Some of these practices may also serve as alternatives to asana during injury or other conditions.

Messy, Messy Naming

Chakravakasana, Cakravakasana, Sunbird, Sunbird Flow, Ruddy Goose
  • First area to note: the potential confusion related to the spelling of “Cakravakasana (Ruddy Goose) and “Chakravakasana (Sunbird).
  • These usually refer to two different poses but some sources will misspell the name, causing even more confusion.
  • Chakravakasana is used by some sources to refer to Opposite Limb Extension, and by some to refer to a flow that begins standing on the knees.
  • Cakravakasana (Ruddy Goose flow) is a flow from Table Pose to Extended Child’s Pose.
  • Chakravakasana (Sunbird flow) is a flow from knees to Extended Child’s Pose, then to Balancing Table, Extended Child’s and back to knees.

More Resources

Welcome! You have found content within the Members Only section of Yoga Teacher Central.

Our Teacher Memberships and Trainer Memberships provide instant access to our exceptional collection of expert support, including more than 1,000 pages of inspirational and practical yoga teaching tools.

All memberships include the Class Builder, a structured process to create, save, edit and print comprehensive classes in less than ten minutes!

Rates as low as $14/month.

Be the finest yoga teacher you can be.

Sign up now and start preparing seasonally-relevant class plans that meet your objectives.


© 2018 Yoga Teacher Central • All rights reserved • Terms of service • Privacy policy