Seated Side-Bend Lotus Pose Hand Behind

Sitting Lotus Pose with Hand Behind Side Bend

1. Starting Position:

   • Sit on the floor with your legs crossed in a Lotus position. If this is uncomfortable, you can sit cross-legged instead.

   • Ensure your spine is straight, shoulders relaxed, and your hands resting on your knees.

2. Hand Placement:

   • Interlace your fingers and raise your arms overhead, keeping your elbows slightly bent.

   • Ensure that your wrists are straight, and your palms face upward.

3. Prepare for the Side Bend:

   • Take a deep breath in, elongating your spine and reaching your arms higher.

   • As you exhale, slowly bend to one side, bringing your left elbow toward the floor while keeping your right arm extended overhead.

4. Side Bend:

   • Move your torso to the left while maintaining a firm grip with your left hand on your wrist or forearm.

   • Go until you feel a gentle stretch along the right side of your torso. Make sure not to overextend; the stretch should feel comfortable.

5. Hold the Position:

   • Stay in this position for 15-30 seconds, breathing deeply and relaxed.

   • Focus on expanding your rib cage and feeling the stretch in your side.

6. Return to Center:

   • Inhale to slowly return to the starting seated position, raising your arms overhead again.

7. Repeat on the Other Side:

   • Follow the same steps, this time bending to the right, keeping your left arm extended overhead.

8. Finishing:

   • After completing both sides, relax your arms and place your hands on your knees. Close your eyes and take a few deep breaths to center yourself.

Tips:

• Ensure your movements are slow and controlled to avoid straining.

• If you feel any discomfort in your knees or back, adjust your leg position or stop the exercise.

• Keep your focus on your breathing throughout the exercise.