This is a side stretch variation I have been incorporating into life and yoga practice to develop a greater sense of openness, and length in the side body and upper back/thoracic. I enjoy the upper back and lat. stretch, and upper back and neck strengthening that this series offers. It is also great for a warm-up.
I start with some discussion of how stance and foot positioning in Tadasana (i.e., Mountain Pose, blueprint for standing asanas) can support a neutral pelvis, and the natural curves of the spine.
Exploring the base of standing and sitting is foundational, and has direct effects throughout the body. Strengthening awareness of what best supports the natural curves of the spine has beneficial functional effects on postural muscles, balance, and back pain.
The few minutes of grounding, expanding, and the space or openness created may also support an opportunity for some mind shifts with mental and/or emotional benefits.
In the side stretch, really pull your elbow up towards the end of the stretch. Imagine as if your elbow is tied to a magical balloon that is lifting you up, and up.
Have fun exploring, and if you teach, practice for a while and share a variation that serves you and your students best.
This video is appropriate for all (regular and beginning practitioners), and touches on the following:
Listening to your body
Neutral pelvis
Natural curves of the spine
Foot stance and weight distribution
Respecting the feedback you are getting in the moment
Pain-free range of motion
Avoid the side stretch variation if you are experiencing shoulder pain or avoiding full shoulder flexion.