Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders. It’s crucial that you practice this pose with a straight back. The key is to make sure that your hips are higher than or in line with your knees, which allows your pelvis to rotate forward.
SEATED SIDEBEND BENEFITS
- Stretches the obliques, intercostals, serratus anterior, lats, shoulders and triceps.
- Opens up the hips.
- Improves posture.
CATEGORY
SKILL LEVEL
- Beginner
INSTRUCTIONS
- Set-Up
Sit cross-legged with one leg folded in front of the other and your back straight. Let your hands rest by your sides.
- Action
Keeping your left fingertips on the mat. Inhale, sweep your right hand up. Exhale, bend to the left.
- Refinements
Be careful not to twist your spine—draw your top shoulder back.
- Modification
If you’re unable to sit cross-legged with your back straight, sit on the edge of some cushions or blocks to lift your hips up higher than your knees.
- Duration
Hold the pose for 3-5 breaths.
- To Release
Release the pose, switch the cross of your legs and repeat on the other side.
CONTRAINDICATIONS
- Avoid Seated Sidebend if you have a foot, ankle or knee injury.
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