KneelingBeginner
Seated Side Bend Hold
Parsva Sukhasana
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About This Pose
Seated Side Bend Hold is a sustained lateral stretch that opens the side body, intercostal muscles, and shoulders. The holding aspect allows for progressive deepening as the muscles gradually release. This pose stretches the quadratus lumborum and obliques while improving spinal lateral flexion. Regular practice creates balanced flexibility in the torso and improves breathing capacity by expanding the ribcage on the lengthened side.
Step-by-Step Instructions
- 1
Sit tall in comfortable position
- 2
Extend one arm overhead
- 3
Lean toward opposite side
- 4
Keep both sitting bones grounded
- 5
Breathe into the lengthened side
- 6
Hold and deepen gradually
Alignment Cues
- Length through both sides
Benefits
- Opens side body deeply
- Stretches intercostal muscles
- Improves lateral spinal flexion
- Expands ribcage capacity
- Creates torso balance
- Allows progressive deepening
Modifications
- Reduce depth
Variations
- Restorative side bend
Cautions & Contraindications
Cautions
- Avoid collapsing
Avoid this pose if you have:
- Shoulder strain
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
45 seconds
Tags
seatedside-bendstretch
Equipment
yoga mat
