Standing
Standing Side Bend
Parsva Urdhva Hastasana
Standing tall with arms extended overhead, the torso bends to one side in a long arc, creating a full stretch from hip to fingertip along the lateral body. A classic warm-up pose present in nearly every yoga class. Also known as Tiryak Tadasana (Bihar/Satyananda tradition) — "the swaying palm tree".
- ·Stretches the side body
- ·Stretches the lateral torso and obliques
- ·Improves lateral flexibility
- ·Warms the body
Instructions
- 1Stand tall with feet together or hip-width apart, spine long and arms at your sides.
- 2Inhale and sweep your right arm overhead, palm facing inward, bicep close to the ear.
- 3Exhale and lean smoothly to the left, keeping both feet evenly grounded and the hips square.
- 4Press your left hand lightly against your left thigh to keep the shoulder from collapsing.
- 5Breathe into the right side body, feeling the intercostal spaces expand with each inhale.
- 6Hold for 4 to 6 breaths, lengthening on each inhale and deepening slightly on each exhale.
- 7Inhale to return to center and lower the arm, then repeat on the opposite side.
Contraindications & precautions
- ⚠Scoliosis — lateral bending can exacerbate curvature asymmetry; practice only under guidance and avoid any position that increases discomfort.
- ⚠Shoulder or rotator cuff injury — keep the arm bent rather than fully extended overhead, or practice the pose with both hands on the hips.
- ⚠Rib fracture or intercostal strain — avoid any lateral stretch that pulls on the injured side until fully healed.
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