Seated Sidebend

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

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.

MASTER SEATED SIDEBEND

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