Standing Side Bend

Up first, then over

A standing side bend stretches the muscles along the side of the torso and between the ribs. It is easy to turn it into a collapse into one hip, or a lean forward that loses the stretch. Growing tall first creates room, so the bend comes evenly from the whole side of the body instead of folding at the waist. It is a useful warm-up before standing poses or breathing practice, and a welcome break after sitting at a desk.

How to do a standing side bend

• Stand in Mountain Pose with the feet hip-width apart and the weight even
• Breathing in, raise both arms overhead and hold the left wrist with the right hand
• Lengthen up through the left fingertips
• Breathing out, lean to the right while keeping both feet heavy
• Keep the chest facing forward, as if you were standing between two panes of glass
• Take 3 to 5 breaths into the left ribs, come up on a breath in, and change sides

What it stretches

• Obliques and the muscles along the side of the waist
• Intercostals, the small muscles between the ribs
• Latissimus dorsi, the broad muscle running from the back to the upper arm
• The outer hip of the side away from the bend, more so if you cross the legs

Common mistakes

• Bending from the waist without lifting first
• Rolling the top shoulder forward and turning the chest toward the floor
• Pushing the hips far out to the side
• Holding the breath, which limits how far the ribs can open

Who should take care

If lifting both arms bothers a shoulder, keep one hand on the hip and raise only the other arm, or do it seated. With a back condition, make the movement small and stop if you feel pain or tingling down a leg. If you feel dizzy with your arms overhead, lower them and keep your eyes on a point ahead of you.