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Seated Side-Bend Pose

Relieve tension and improve flexibility with the Seated Side-Bend! A gentle stretch for your obliques and spine, perfect for any level.

The Seated Side-Bend Pose mainly works the core and back. No equipment needed: it uses just your bodyweight.

Ms. Grey
JustGains_XX
@JustGains_XX

Seated Side-Bend Pose Muscles Worked

Primary

Obliques; Boxer Muscle (serratus anterior)

Secondary

Abdominals (rectus abdominis); Lats (latissimus dorsi)

Seated Side-Bend Pose Variations and Alternatives

How to do the Seated Side-Bend Pose

  1. Begin by sitting on the floor with your legs crossed in a comfortable position.

  2. Place your left hand on your left hip and raise your right arm over your head, bending at the elbow so that your hand is behind your head.

  3. Gently bend your torso to the left side, trying to bring your right elbow closer to the floor while keeping your hips grounded.

  4. Hold the side bend for a few seconds, feeling a stretch along the right side of your torso.

  5. Return to the starting upright position.

  6. Repeat the movement on the opposite side by placing your right hand on your right hip, raising your left arm, and bending to the right.

  7. Perform the exercise for a desired number of repetitions or duration, ensuring you maintain good form throughout the stretch.

Be sure to breathe normally throughout the exercise and avoid any jerking or sudden movements. The focus should be on a smooth, controlled bend that stretches the muscles without straining them.

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Seated Side-Bend Pose FAQs

What muscles does the Seated Side-Bend Pose work?

The Seated Side-Bend Pose mainly works the core and back. The main muscles are the obliques and serratus anterior.

What equipment do you need for the Seated Side-Bend Pose?

None. The Seated Side-Bend Pose is a bodyweight exercise, so you can do it anywhere.

What are some Seated Side-Bend Pose variations and alternatives?

Similar exercises include the Ear to Side-Bend Knee, Seated Side Forward-Bend 45-Degree Overhead, Seated Shoulder-Tap and Seated Side Reach Stretch.

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