Standing Side Bend
A gentle side stretch from Mountain Pose — a good warm-up for breathing and standing poses.
- Level
- Beginner
- Hold
- 3–5 breaths per side
- Focus
- Side-body stretch
- Steps
- 5 cues · ~1 min
- Up before over
- Both feet heavy
Step by step
How to do Standing Side Bend
StartStand in Mountain Pose.
- 1
Inhale and raise both arms overhead.
- 2
Hold the left wrist with the right hand.
- 3
Exhale and lean to the right, lengthening the left side.
- 4
Keep both feet grounded and hips level.
- 5
Keep the chest facing forward.
- ↩
Coming out. Inhale back to centre and switch sides.
Breath
Breathe into the stretching side.
Focus
Side-body stretch
Why practise it
Stretches side body and supports breathing capacity.
Alignment
Cues & common mistakes
Aim for Lift up before bending sideways.
Teacher’s cues
- “Up before over”
- “Both feet heavy”
Watch out for
Collapsing forward or twisting the chest.
Make it yours
Easier, harder, supported
One arm up, other hand on hip.
- Seated side bend
- Yoga mat
In a sequence
Where it fits in a flow
BeforeMountain Pose
This poseStanding Side Bend
AfterTriangle Pose
Good to know
Questions
Why stretch the side body?
It opens the ribcage, which many people find makes breathing feel easier.
A simple warm-up variation of Tadasana.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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