This movement is called side bends.
We will be doing five repetitions on each side.
Your hand will end up opposite and across from you above and over your head.
So make sure that there's space to do this movement.
You would like space in front of you and above your head doing this exercise.
Let's begin.
Please stand comfortably, knees soft and hips facing forward.
On the inhale, move your right arm and sweep actively forward and across from you
so that the right hand ends up towards the left space in front of your left shoulder.
And then once you've reached the edge there and can't reach anymore,
roll the shoulder so that the hand ends up up and above your head.
So now your upper arm bone is closer to your ear and you're going to feel
the stretch in the back of the shoulder and down towards the right side.
And once you're there, reach just a little bit more.
And when you're ready on an exhale, sweep following the same exact
path that you brought the arm up.
Bring it back down towards your left side.
Inhale the arm forward and across towards your left side again, following
that same path you just created.
Once you can't reach anymore, roll the shoulder.
Once you're at the very edge of your movement, reach just a little bit further
and exhale slowly, following the exact same path back down towards your side.
Once again, take your right arm, sweep forward and across towards
the left side of your body.
Reach.
Once you can't reach anymore, roll the shoulder up towards the
ear, reach your right hand across to the left side of the room.
See if you can reach any further
and exhale back down, following the same path.
with softness back down towards your right side.
Inhale, reach across forward and left in front of you.
Reach just a little bit further before you roll the shoulder back up towards the ear.
Exhale back down for softness and bring the arm back down towards the side.
Last one on this right side to reach forward and across your
chest and reach above your head.
Reach just a little bit further.
If you want to reach so much that you feel the weight in your left foot
and not on your right foot as much anymore for that extended stretch
and then come back down for softness.
Bring the right arm back down towards your side.
And when you're ready, let's switch sides.
We're going to follow the same movement now for the left side.
Knees are soft, hips are facing forward, and you're going to move your left
arm and sweep it forward and across, And then once you can't move the arm
anymore, roll the shoulder up so that the hand ends up above your head on
the right side and your left upper arm is close to your left ear and reach.
And on the exhale, slide and follow the same path back
down towards your left side.
One more time.
Inhale, sweeping forward and across.
Reach
and exhale for softness back down towards the side.
One more time.
Inhale, reach with intention, sweeping across towards the
right side with your left arm.
Reach
and exhale for softness back down towards the side.
One more time.
Reach,
and on the exhale, slide and follow the same path back
down towards your left side.
One last time, inhale, sweeping forward and across, reach,
and on the exhale, follow the same path back down towards the left side,
ending with both arms by your side.
That is the end of this exercise.