SeatedIntermediate
Bound Seated Side Stretch
Parivrtta Janu Sirsasana
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About This Pose
Bound Seated Side Stretch combines lateral flexion with an arm bind to create a deep opening along the side body and shoulders. This intermediate variation intensifies the stretch in the intercostal muscles while adding a shoulder and chest opening component. The bind requires and develops flexibility in the shoulders while maintaining the side body benefits. Regular practice improves spinal mobility, shoulder flexibility, and breathing capacity.
Step-by-Step Instructions
- 1
Begin in seated side stretch position
- 2
Reach top arm to bind around foot
- 3
Rotate chest upward toward ceiling
- 4
Use a strap if full bind unavailable
- 5
Maintain length through both sides
- 6
Breathe deeply into the expansion
Alignment Cues
- Bind arms if accessible
- Lengthen side body
- Keep hips grounded
- Breathe into stretch
Benefits
- Deeply opens side body muscles
- Stretches shoulders and chest
- Improves spinal lateral mobility
- Enhances breathing capacity
- Builds shoulder flexibility
- Creates full torso opening
Modifications
- Use strap
Variations
- Side stretch without bind
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
40 seconds
Tags
seatedside-stretchspine
Equipment
yoga mat
