Three yoga side stretches for your back, shoulders, and side body

These three stretches are my absolute favorite (especially the second one) for releasing muscle tension in my back.
They include:
Parighasana (gate pose).
This is great for everyone: beginners, pregnant, postpartum. Bend until you feel the stretch you need; do not overstretch.
Two versions of Parivrtta Janu Sirsasana (revolved head-of-the-knee pose).
Version 1: hand holding knee. (This really hits the spot for me.)
Version 2: arm alongside leg.
These are intermediate to advanced poses so please modify based on your flexibility. There is no need to stretch deeper than your ability. This is for your benefit. (If pregnant, do not bend too much or skip this pose, gate pose is great for you.)
These stretches target your middle and lower back (quadratus lumborum, latissimus dorsi), shoulders, hips, hamstrings, increases flexibility of the spine, stimulates abdominal organs, and improves digestion.
When stretching, inhale and lengthen your spine. Exhale and twist/settle into your stretch. 🙏🏼
Diana Antholis
Vinyasa Flow Yoga RYT200 (Registered Yoga Teacher)
Author, Life Coach, ACE Personal Trainer, Prenatal/Postpartum Exercise Specialist, Creator of the popular Pregnancy Unleashed Prenatal Series
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