Standing Side Bend
A gentle side stretch from Mountain Pose — a good warm-up for breathing and standing poses.
- Level
- Beginner
- Family
- Standing
- Hold
- 3–5 breaths per side
- Works
- Side body, ribs, shoulders
- Up before over
- Both feet heavy
Step by step
How to do Standing Side Bend
Begin Stand in Mountain Pose.
- 01
Inhale and raise both arms overhead.
- 02
Hold the left wrist with the right hand.
- 03
Exhale and lean to the right, lengthening the left side.
- 04
Keep both feet grounded and hips level.
- 05
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
Lift up before bending sideways.
Teacher’s cues
- “Up before over”
- “Both feet heavy”
Common mistakes
Collapsing forward or twisting the chest.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
One arm up, other hand on hip.
Variations
- Seated side bend
Props
- Yoga mat
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Keep gentle with shoulder issues.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A simple warm-up variation of Tadasana.
Questions
Why stretch the side body?
It opens the ribcage, which many people find makes breathing feel easier.
