Seated Side Stretch
Parivrtta Janu Sirsasana
About This Pose
Seated Side Stretch (Parivrtta Janu Sirsasana) is a beautiful pose that combines lateral flexion with gentle spinal rotation to create deep opening along the entire side body. This pose stretches the intercostal muscles between the ribs, the quadratus lumborum, and the latissimus dorsi while improving spinal mobility. The seated position provides stability for exploring the stretch safely. Regular practice enhances breathing capacity, improves posture, and releases tension accumulated from daily activities.
Step-by-Step Instructions
- 1
Sit with one leg extended to the side
- 2
Bend the opposite knee with foot near inner thigh
- 3
Inhale and reach the arm on the extended leg side overhead
- 4
Exhale and lean toward the extended leg
- 5
Rotate the chest slightly upward
- 6
Hold while breathing into the lengthened side
Alignment Cues
- Lift through spine
- Rotate chest upward
- Relax neck
Benefits
- Deeply stretches the side body
- Improves spinal mobility and flexibility
- Opens intercostal muscles for better breathing
- Releases shoulder and neck tension
- Enhances posture awareness
- Creates space in the ribcage
Modifications
- Use a block under hip
- Keep bottom arm bent
Variations
- Gentle side bend variation
Cautions & Contraindications
Cautions
- Avoid collapsing chest
- Keep sitting bones grounded
Avoid this pose if you have:
- Acute lower back pain
- Recent spinal injury
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
