SeatedBeginner
Restorative Seated Side Bend
Seated Side Bend Restorative
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About This Pose
Restorative Seated Side Bend is a gentle lateral stretch that releases the side body while emphasizing ease and relaxation over intensity. This supported variation uses the arm or props to create a comfortable side stretch that can be held for extended periods. The restorative approach allows the intercostal muscles and side waist to release gradually. Regular practice improves lateral flexibility while providing calming benefits for the nervous system.
Step-by-Step Instructions
- 1
Sit in comfortable position
- 2
Extend one arm overhead
- 3
Lean gently to opposite side
- 4
Support with other arm on floor
- 5
Let gravity assist the stretch
- 6
Breathe into the lengthened side
Alignment Cues
- Ground opposite hip
- Reach arm over ear
- Keep chest open
- Lengthen both sides
Benefits
- Gently releases side body
- Emphasizes ease over intensity
- Allows extended holding
- Releases intercostal muscles
- Calms nervous system
- Improves lateral flexibility
Modifications
- Use bolster
Variations
- Gentle side bend
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Shoulder pain
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
45 seconds
Tags
seatedside-bendrestorative
Equipment
yoga mat
