PA-0187
At a glance
A reclined side-bend, lying on the back and shifting the whole body into a crescent shape, feet and shoulders anchoring the ends while the middle curves to one side. It offers a passive side-body release, particularly targeting the quadratus lumborum, a deep low back muscle that few other poses in this library address directly.
“Let the whole side of the body lengthen evenly, not just the waist.”
Essence
The whole body, not just the waist, should participate in this crescent shape, from the feet through the shoulders. A curve concentrated only in the middle misses much of what this pose offers, particularly the QL release that gives this pose real value.
Intention
To create a passive, whole-body crescent shape while lying on the back, releasing the side body and the deep low back muscles over a sustained hold.
What this pose develops
Physical
- •Passive side-body length
- •Quadratus lumborum release, a muscle rarely targeted directly elsewhere in this library
- •Gentle spinal lateral flexion held over time
Mental
- •Sustained stillness in an asymmetrical, whole-body shape
- •Noticing sensation in a less commonly stretched area
Teaching concepts
- •Cueing the whole body's participation in the crescent, not just the waist
- •Introducing the quadratus lumborum by name, since this pose is one of the few in this library to target it directly
How to practise
- 1Lie on the back, then walk both feet over to one side, keeping them together.
- 2Walk both arms overhead and over to the same side, keeping the shoulders grounded.
- 3Let the whole body curve into a crescent shape, the waist and side body lengthening.
- 4Keep the feet and shoulders anchored as the true ends of the curve.
- 5Settle in for three to five minutes, then return to center and repeat on the other side.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Feet and shoulders stay anchored as the ends of the crescent, the whole body between them curving evenly.
- •Shoulders stay grounded, not lifting off the floor.
- •The curve distributes along the whole side body, not concentrated only at the waist.
Breath
A slow, natural breath, with each exhale offering a chance to lengthen a little further along the side body.
Teacher’s eye
Look for a curve concentrated only in the waist, with the feet and shoulders staying relatively straight. Encouraging the whole body to participate, feet and arms included, distributes the stretch more evenly and reaches the QL more directly.
Student practice
Reflect after practising:
- •Let your whole body curve, not just your waist. The feet and arms are the true ends of this crescent shape.
- •This pose reaches a deep low back muscle, the quadratus lumborum, that most other poses don't address directly. Some unfamiliar sensation here is expected.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice reaching the feet and arms further to the side gradually, building the whole-body curve incrementally rather than trying to achieve the full shape immediately.
Modifications
- •A smaller curve, less distance for the feet and arms to travel, for anyone finding the full shape too intense.
Completion check
- ✓Return to center slowly, pausing before repeating on the other side.
Related poses
Prepares for
Complements
Alternatives
Progressions
Regressions
Related movement concepts
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