Standing Side Stretch: Exercise For The Flexible Arms

By Patricia | November 7, 2008
Standing Side Stretch For Flexibility

What Is Standing Side Stretch Pose

The Standing Side Stretch is one of the poses with two lines of energy radiating outward from the center which gives you the look of a tree swayed by wind. This pose helps increase the flexibility of your arms, spine and rib cage while stimulating your kidney, liver, and spleen. Besides, it will also realign your spinal column and help your lungs to get more oxygen.

Standing Side Stretch Pose (Ardha Chandrasana I)

  1. Start with the Mountain Pose in Tadasana (Mountain Pose) with your feet together and establish a smooth flowing breath. Keep your hands by your sides, look straight ahead.
  2. As you inhale, raise your right arm and keep it alongside your ear, with the palm facing inward. Place your left hand on your left hip.
  3. With a deep exhalation, bend your upper torso to your left. Hold the pose for a few breaths.
  4. Now inhale, and take your body back to the original position.
  5. Repeat the asana on your other side.
  6. You should always breathe normally, and smoothly. Bring the pose to life with your breath and try to increase the stretch through your arm-line as you inhale. As you get further into the pose, press your hips to your right.
  7. As you come up, always remember to inhale. As you lower your arm, always exhale.

It is important to feel where the lines of energy are. Normally, one will be up your arm and one down your legs. Now, establish an alignment with your center. To do this, suck your abdominal muscles in, gently toward your spine.

Shut your eyes, go inward, and feel the sensations throughout your body. Experience what you're doing. Remain relaxed; be as effortless as you can, calm inspite of the intensity. Then go deeper and deeper and hold the pose for thirty seconds to one minute.

Never concern yourself with how far you can or can’t go; rather, experience the stretch. Enjoy what the body sensations. Remain still for a while and savor the after-effects of the pose. Hold still for a while until you get the inner signal to proceed to the other side.


  • Standing Side Stretch gives you a tremendous side stretch. This increases the flexibility your of arms, spine, and rib cage. It also stimulates the functioning of your kidney, liver, spleen.


  • This pose is best avoided by those who have had a recent or those with chronic hip or knee pain, mainly resulting from an injury.
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