Seated Side Bend
Parsva Upavistha Konasana
About This Pose
Seated Side Bend (Parsva Upavistha Konasana) is a wide-legged lateral stretch that opens the hips while creating length along the side body. This pose emphasizes lengthening over depth, creating space in the ribs and waist without strain. The wide-legged position stretches the inner thighs while the side bend opens the intercostal muscles. Regular practice improves hip flexibility, breathing capacity, and creates balanced flexibility throughout the torso.
Step-by-Step Instructions
- 1
Sit with legs spread wide apart
- 2
Flex feet with toes pointing upward
- 3
Inhale and reach one arm overhead
- 4
Exhale and lean toward the opposite leg
- 5
Keep both sitting bones pressing down
- 6
Breathe into the lengthened side body
Alignment Cues
- Press opposite sit bone down
- Lift chest
Benefits
- Opens hips and inner thighs
- Stretches the entire side waist
- Improves breathing capacity
- Creates balanced torso flexibility
- Lengthens the spine laterally
- Enhances overall posture
Modifications
- Bend knee slightly
- Use bolster
Variations
- Wide-leg side stretch
Cautions & Contraindications
Cautions
- Do not collapse forward
- Maintain length
Avoid this pose if you have:
- Hip injuries
- Lower back pain
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
