Yoga pose
Seated Side Stretch is a wide-legged seated pose with a side bend toward one leg. It asks for length through both sides of the waist more than a deep collapse, and it can be practised gently with the lower hand on the shin, floor or a prop.
Typical hold: 5 to 8 breaths per side
Timing: 3 to 5 breaths per side · 5 to 8 breaths per side · 30 to 45 seconds per side
This pose combines a wide seated base, a side bend and a mild forward angle. For many people, the first job is not reaching the foot. It is staying rooted through both sitting bones as the spine lengthens. If the legs or lower back feel tight, a smaller leg width and a little height under the hips usually make the shape clearer.
If the top shoulder keeps rolling forward, turn your chest a little more toward the ceiling and let the top arm float slightly behind the ear rather than in front of the face. That usually gives the side bend more space.
Raise the hips enough that the pelvis can tip forward more easily. This often reduces strain in the lower back and makes the side bend more accessible.
Keep a soft bend in both knees if straight legs pull strongly in the hamstrings or round the back.
Place a block inside the front leg under the lower hand so you do not have to drop down too far to make contact with the floor.
Sit with the soles of the feet together and hold the ankles or shins while lengthening the spine.
Use this if a wide-leg position feels too strong in the inner thighs.
Extend one leg forward and bend the other knee, then fold toward the straight leg with a longer spine.
Use this if taking both legs wide is uncomfortable or hard to organise.
Sit cross-legged and side bend with one hand on the floor and the other arm overhead.
Use this if getting into a wide seated position is not practical today.
Instead of reaching the top arm overhead, bend the elbow and place the hand lightly behind the head to reduce demand through the shoulder.
Rest the lower forearm on a bolster or stack of blankets inside the extended leg for a softer, more supported hold.
Stay higher with the torso and focus on reaching up and over rather than folding down.
Pause Seated Side Stretch when you keep getting sharp groin pain, strong pulling high in the hamstrings near the sitting bones, or back pain that does not ease after you sit back up. Choose a gentler variation and get individual guidance before continuing.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
No. Your lower hand can rest on the shin, ankle, floor or a block. If reaching the foot makes the chest collapse or the breath feel tight, stay higher.
This usually happens when the hamstrings or inner thighs are limiting the pelvic tilt. Try sitting on a folded blanket, narrowing the legs slightly, and leading with an inhale through the side waist before going over.
That is a useful direction, but not everyone will keep both fully grounded. Aim to keep some weight through the opposite sitting bone rather than letting it lift dramatically.
Many people feel it along the top side waist, the inner leg of the extended side, and sometimes the hamstrings. You should not feel sharp pain in the groin, knee or lower back.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
