The following meridian stretches are for the gall bladder meridian which runs down the side of the neck, torso and leg. It also runs along the top of the foot.
Gall Bladder meridian stretches include bending the neck to the side, bending the torso to the side and stretching the outside of the hips, outer thighs and ankles.
Stretching the side of the neck is relatively simple. Tilt your head to one side and bend your neck. Prior to doing this lift the front of your ribcage so that your neck has a good base.
Focus on feeling the vertebrae of your cervical spine.
To assist bending your neck to the side you can activate the muscles on the side of the neck that you are bending towards. If you are bending your neck to the right then activate the muscles on the right side of your neck to help stretch the muscles on the left side of your neck..
You may also find it helpful to slightly lift one side of your ribcage.
If you are bending your neck to the right then slightly lift the left side of your ribcage.
Stretches for the side of the torso and hip include standing side bend and a variation of triangle pose.
For standing side bend, stand with your feet about shoulder width apart and parallel. Have your knees straight. Reach your left hand up. So that you get a feeling of reaching upwards, make your left elbow straight and straighten the fingers of your right hand. So that you can reach up higher, lift your left shoulder and reach the ribs on your left side upwards as well. Make sure that your knees are straight. For extra reach you can even focus on pushing your feet into the floor. Focus on feeling your hip joints as you do this. Feel as if you are reaching your feet away from your hips (or vice versa.)
Push your pelvis to the left. At the same time push your right foot against the floor to the right. This will help you push your pelvis further to the left. You can also focus on squeezing the outside of your right thigh and the inside of your left thigh.
As you push your pelvis to the left focus on reaching your ribs, shoulders, arms and head to away from your pelvis, to the right.
Focus on feeling your body. Each exhale relax slightly. Each
inhale push your pelvis further to the right and reach your ribs, arms and upper body further to the left.
To add weight to the pose and to assist in deepening your stretch slowly reach your right hand to the right. You can lift and lower your right arm slowly or you can continue to reach it to the right.
For an extra challenge, bring your hands slowly together while you inhale and apart as you exhale. Slowly come up to standing and then do the other side.
In this variation of triangle pose focus on allowing your ribcage to sink down.
Move your feet about a leg length apart. Turn you left foot slightly in and turn your right foot out 90 degrees. Drop your right hip. Focus on allowing your right hip to sink. Relax the muscles of your right hip. Reach your right hand down your leg. Move slowly. Use your arm to support your ribcage so that the left side of your waist can relax.
Reach your left arm up and over to the right. If you can place your right hand on the floor, slowly bend your elbow to allow your ribcage to lower downwards.
If you like, you can reach your right hand to the right and then lift your hand off of the floor.
So that you can keep the right side of your waist relaxed, slowly lift your right hand off of the floor. You don't even have to lift it high. Continue to sink your ribcage down as you do so. As you do so, focus on feeling the left side of your waist. Focus on relaxing it so that you ribcage can sink down.
Meridian Stretches for the side of the body can be balanced by stretching the inner thighs and twisting the torso.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
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The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.