Home

Stretches & Flows – Back & Side Body / Side Waist – Overview

Asana Digest Overview

  • 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 with “core-” focused practices, here we prioritize stretching while there is a separate section on Core Strengthening Exercises.

About the Digests featuring Stretches

  • The digests that feature stretches bring together many ideas for consideration into one view.
  • Each digest has a different anatomical focus. The following links take you to the Overview for each digest: Back and Side Waist; Hips and Legs; Neck, Wrists & Ankles; Shoulders & Upper Torso.
  • Within each digest there is a separate page for standing stretches and for seated stretches, with other categorizations as appropriate. When you are on any page in a digest, you may use the quick menu to navigate to the various categorizations.

About the Stretches & Flows

  • These practices can be used to warm up the body 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

To view this page and thousands more, we invite you to join Yoga Teacher Central, serving teachers since 2012.

You'll get instant access to a massive, organized library of practical and time-tested lessons, plans, and support for yoga teachers and trainers.

The entire site is member-supported and ad-free.

Be the finest yoga teacher you can be.

Select below to learn more, sign up, or log in.

© 2024 Yoga Teacher Central • All rights reserved • Terms of service • Privacy policy