The trunk, the hips, and the shoulders facilitate sideward movement. The health of the trunk is bound by the hip girdle (set of bones that connects the trunk and the legs). The shoulder girdle (set of bones that connects to the arm on each side) needs sideward movement. Here is a simple technique to accomplish this—it also helps the arms, the legs, and the feet.
METHOD
☞ Sit on your heels so that the wall is to your left
☞ Sit about three feet from the wall—keep a blanket below the knee
☞ Stand on your knees; stretch the left leg
☞ Position the left foot inclined against the wall
☞ Ensure the right thigh is perpendicular to the floor
☞ Keep the left hand straight, with left palm on left thigh; raise your right hand
☞ Stretch your right hand and slowly bend to the left side, sliding the left palm on the leg
☞ Keep the arms, the trunk, and the left leg on the same plane
☞ Intensify the stretch and bring it closer to the head
☞ Pull the left kneecap and push the root of the left thigh down
☞ As you inhale slowly, the abdominal cavity should expand
☞ As you exhale slowly, the abdominal cavity should contract
☞ Stay for about 30 to 60 seconds
☞ Keep the right hand straight. Slowly come up and then release the right hand
☞ Change side and repeat