Seated Side Bend
Ease into openness and calm with this gentle yet powerful lateral stretch
Introduction
The Seated Side Bend is a beautifully simple pose that helps unravel deep tension along the ribs, side waist, and lower back — areas often overlooked in modern movement. Whether you’re recovering from a long day at a desk, feeling emotionally “closed in,” or just seeking to reconnect with your breath, this pose is a go-to.
It may look graceful and calm on the outside, but inside it delivers a powerful invitation to soften, lengthen, and breathe more freely.
Benefits
✅ Stretches the intercostal muscles (between the ribs)
✅ Increases lateral flexibility in the spine and waist
✅ Helps expand lung capacity and deepens breath
✅ Improves posture and counteracts slouching
✅ Stimulates the digestive organs gently
✅ Releases built-up emotional tension held in the side body
How to Do Seated Side Bend
Sit comfortably on the floor with legs crossed or in a kneeling position.
Place your right hand on the floor beside your hip.
Inhale and stretch your left arm up to the sky.
Exhale and arc the left arm up and over toward the right, reaching to the side.
Keep both hips grounded — don’t lift the opposite side.
Stay for 3–5 breaths, feeling the space between your ribs expand.
Return to centre and switch sides.
Modifications & Tips
🪑 Chair version: Sit on a chair with feet flat and follow the same movement.
🧘 Tight hips? Sit on a folded blanket or block to elevate the hips and relieve pressure.
💡 Use a prop: Place your bottom hand on a block if the floor feels too far.
🔁 Gentle flow: Combine with Cat-Cow or gentle spinal rolls for a seated warm-up series.
When to Use
Mid-day reset during work
Breathwork preparation
Yin yoga or restorative practice
Anytime you feel compressed or overwhelmed
Conclusion
Seated Side Bend is one of those simple-yet-profound poses that reminds us less can be more. It invites stillness, softness, and expansion in equal measure. Add it to your daily practice to breathe deeper, sit taller, and feel a little more free.
