Seated Side Bend

About This Pose

From a seated position, one arm arcs overhead while the opposite hand grounds beside the hip, creating a lateral side stretch.

How to Practice

1. 1

   Sit comfortably cross-legged or in Easy Seated Pose with the spine tall.

2. 2

   Ground the left hand beside the left hip on the mat.

3. 3

   On an inhale, sweep the right arm up alongside the ear.

4. 4

   On an exhale, arc the right arm to the left, creating a C-curve through the right side of the body.

5. 5

   Keep both sit bones grounded — avoid letting the opposite hip lift.

6. 6

   Hold for 3–5 breaths, feeling the stretch along the right ribs. Inhale back to centre and switch sides.

Benefits

• Opens the side body and intercostals
• relieves tension from long sitting