Each type of yoga asana offers specific benefits. For a balanced practice that provides the most benefits, you should include poses from all categories, such as standing, seated, twist and side bends. Side bending poses offer several benefits, depending on the specific asana.
Some of the general benefits of side bends include increasing flexibility in the spine, opening the side body and stimulating the liver and breathing muscles. The standing side bends also promote balance, such as triangle pose and other standing side bend poses.
There is a variety of side bending poses, including standing and seated asanas. Crescent moon, extended side angle pose, revolved head to knee pose and triangle pose are side bending poses to add to your practice.
In the morning side bend poses help to stretch the muscles and bring energy and vitality to the body. If you practice in the morning, starting off with a few rounds of simple standing side bends is a great way to wake up and invigorate the body.
When performing side bend asanas, it is important to stand erect and elongate the spine. Move slowly into the side bend and breathe into the pose. Don’t push to far or you can risk injury. Standing straight without twisting and moving the upper body in a straight line into the twist helps to prevent injury and strain on the lower back.
If you are designing your own home practice, starting off with a few simple side bends is a good way to warm up for more challenging asanas. For example, it is common in classes to start off with a good stretch and then move on to triangle pose and other side bends later in the class.
Another benefit of side bends is releasing tension in the body. If you are feeling stressed and tense, a few standing and seated side bends provide a good release for the tension and allow your body to feel calm and relaxed.