15. Side Elongation Stretch

This technique is excellent for rebalancing any imbalances between the side to side relationship of your torso. Due to the natural asymmetry of the body, we typically are more compressed on the right side and more open on the left. Thus, it is best to perform the Right Side Up more frequently than the left.

Instructions:

Right Side Up

1. With your right side up and left side down, place your left hip over your left knee and your left shoulder over your left wrist with your right arm and leg straight.
2. Elongate your right arm and leg as if you were trying to extend them farther away from your body. Your right arm and leg should make as straight a line as possible through your torso.
3. Place your right arch on the ground.
4. Inhale intentionally drawing air into the right side of your chest wall emphasizing elongating your right arm and right leg away from your torso sensing a stretch through your right torso. As you elongate your right leg, feel a stretch in your right side glute.
5. Exhale pressing your left palm into the ground to activate your left abdominals.
6. You may try different angles where you rotate your torso backwards (feeling more stretch in the front right) or forwards (feeling more stretch in the back right).
7. Perform 5 breath cycles inhaling through your nose, exhaling through pursed lips and pausing 2-3 seconds after each exhale. Perform for 2x day for 3-7 days or as needed. Optionally, use your testing technique to determine your optimal frequency and duration to perform.

Left Side Up

1. With your left side up and right side down, place your left hip over your left knee and your left shoulder over your left wrist with your left arm and leg straight.
2. Elongate your left arm and leg as if you were trying to extend them farther away from your body. Your left arm and leg should make as straight a line as possible through your torso.
3. Position your left foot so that your arch is as minimal as possible contact with the ground. Try to contact the outer part of your foot. 
4. Inhale intentionally drawing air into the left side of your chest wall emphasizing elongating your left arm and left leg away from your torso sensing a stretch through your left torso. As you elongate your left leg, feel a stretch in your left side glute.
5. Exhale and press your left heel down into the ground sensing activation in your left inner thigh.
6. You may try different angles where you rotate your torso backwards (feeling more stretch in the front left) or forwards (feeling more stretch in the back left).
7. Perform 5 breath cycles inhaling through your nose, exhaling through pursed lips and pausing 2-3 seconds after each exhale. Perform 2x day for 3-7 days or as needed. Optionally, use your testing technique to determine your optimal frequency and duration to perform.

When doing both sides always start and finish with the Right Side Up to respect the natural asymmetry of the body where the right side is typically tighter than the left.