Seated
Seated Side Bend
Parsva Sukhasana
Seated cross-legged, one hand is placed on the floor beside the hip while the opposite arm sweeps overhead to create a long side stretch. A gentle but effective lateral opener commonly used at the start and end of practice.
- ·Stretches the side body
- ·Stretches the lateral torso and obliques
- ·Improves lateral flexibility
- ·Calms the mind
Instructions
- 1Sit cross-legged on the floor, grounding both sitting bones evenly.
- 2Place your right hand on the mat beside your right hip, fingers pointing away from the body.
- 3Inhale to lengthen the spine, then exhale as you lean to the right, walking the right hand out along the floor.
- 4Reach the left arm up and over your head, extending through the left side from hip to fingertips.
- 5Keep both sitting bones heavy and avoid rotating the chest toward the ceiling.
- 6Hold for 5 breaths, feeling the stretch along the left ribs and waist.
- 7Inhale to return to center, then repeat on the opposite side.
Contraindications & precautions
- ⚠Recent rib or intercostal injury — avoid any lateral stretch until fully healed and cleared by a health professional.
- ⚠Acute lumbar herniation or severe lower back pain — do not force the side bend; opt for a gentle supported version with props.
- ⚠Shoulder or rotator cuff injury — keep the raised arm in a neutral position or rest the hand on the hip instead of extending overhead.
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