Seated Side Bend

This is a very good stretching exercise for the sides of your body. Your body should lengthen rather than stretch. The shoulder of the arm raised should be behind so as to open the front of the body.

The hips should never leave the floor. Sitting on the edge of folded blanket will let you sit more comfortably for the pose and ease the strain on the knees and hips. Keep a folded blanket under your feet will take the pressure of your feet.


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If you cannot sit on the ground, perform this pose in the armless chair. Be careful with this pose if you have a problem with knees, hips or shoulders.

How it is to be done - sitting.

Suitable for - Everybody.

Steps - Actual procedure for that asana.

  1. Perform easy pose
  2. When you lift and expand your chest, ensure your shoulders are down and relaxed
  3. Keep your right palm on the floor close to your right hip and fingers pointed out to the side
  4. Inhale and lift your arm above your head and palm facing inward
  5. Exhale and stretch to the right such that your right hand slides away from you to the right
  6. Press both the sitting bones in the floor and push the crown of the head upward to lengthen the spine
  7. Feel the left of your body lengthening from your hip to fingertips
  8. Turn your head to look past the left elbow
  9. Remain in this pose from 5 seconds upto half minute
  10. Exit the pose by inhaling and lifting the torso and left arm upward. Then exhale and bring down your left arm to go into easy pose
  11. Repeat steps 2 to 10 for the other side

Benefits to body parts - Stretches the entire body from hips to fingertips.

Precautions - Knee, shoulders or hip problems.

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