Standing Side Stretch
Parsva Tadasana
About This Pose
Standing Side Stretch extends Mountain Pose into a graceful lateral bend that opens the intercostal muscles, obliques, and entire side body. This accessible pose creates space between the ribs, improving breathing capacity and releasing tension that accumulates from daily activities. The reach overhead followed by a side bend lengthens muscles from hip to fingertips in one continuous stretch. Regular practice helps correct postural imbalances and creates more symmetry in the body. The pose can be practiced first thing in the morning to awaken the body or throughout the day to release accumulated tension. Standing Side Stretch demonstrates how significant opening can be achieved through simple, accessible movements.
Step-by-Step Instructions
- 1
Stand in Mountain Pose
- 2
Inhale and reach arms overhead
- 3
Interlace fingers or hold wrist
- 4
Press feet firmly into floor
- 5
Exhale and lean to the right
- 6
Keep hips level and centered
- 7
Reach through fingertips
- 8
Open chest toward ceiling
- 9
Breathe into left side ribs
- 10
Keep shoulders relaxed
- 11
Hold for 5-8 breaths
- 12
Return to center and switch
Alignment Cues
- Both feet rooted evenly
- Hips staying centered
- Length before lateral bend
- Chest open not collapsed
- Shoulders down from ears
- Neck in line with spine
Benefits
- Opens entire side body
- Stretches intercostal muscles
- Improves breathing capacity
- Releases tension in obliques
- Corrects postural imbalances
- Creates spinal flexibility
- Awakens and energizes
- Accessible for all levels
Modifications
- Hand on hip instead of overhead
- Smaller range of motion
- Practice near wall
Variations
- Cross ankles for deeper stretch
- Arms free not interlaced
- Add slight rotation
Cautions & Contraindications
Cautions
- Keep both feet grounded
- Avoid twisting while bending
- Maintain length before bending
Avoid this pose if you have:
- Rib injuries
- Acute spinal conditions
- Severe shoulder problems
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
