Top arm reaches overGaze softly upSide body longHand rests lightlyEasy Seated Side Bend
Pārśva Sukhāsana
Read what the gnome says
Easy Seated Side Bend! Sit cross-legged, one hand on the floor, the other arm reaching overhead, and bend sideways. Both hips grounded, chest open. Breathe into the side ribs, then switch. Bendy, easy gnome.
Works on Obliques · Intercostals · Shoulders
How to do it
- Sit cross-legged, spine tall, one hand resting on the floor beside you.
- Sweep the other arm overhead and reach it over to the side.
- Keep both sit bones down, open the top ribs and hold; switch sides.
Common mistakes
- Don’t collapse into the lower arm.
- Don’t lean forward.
- Don’t hold the breath.
Benefits
- Stretches the hips, back and legs gently.
- Improves sitting posture.
- Calm and easy to hold.
Take care: Sit on a folded blanket if the lower back rounds. Bend the knees if the hamstrings are tight.
Not medical advice. Ease off if anything feels sharp or wrong.
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