Seated Sidebend is a beginner pose that opens up the hips, increases spinal mobility, and stretches the obliques, lats and shoulders.
- Stretches the obliques, intercostals, serratus anterior, lats, shoulders and triceps.
- Opens up the hips.
- Improves posture.
- Sit cross-legged with one leg folded in front of the other and your back straight.
- Let your hands rest by your sides.
- Keeping your left fingertips on the mat. Inhale, sweep your right hand up. Exhale, bend to the left.
- Hold the pose for 3-5 breaths—being careful not to twist your spine. Draw your top shoulder back.
- Release the pose, switch the cross of your legs and repeat on the other side.
- 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.
- Avoid this pose if you have a foot, ankle or knee injury.
MASTER THE POSE