Yoga pose
Standing Side Stretch is a simple upright side bend that helps you create length through the sides of the body while keeping the feet grounded and the breath easy.
Typical hold: 3 to 5 breaths on each side
Timing: Hold for 3 slow breaths each side · Hold for 5 steady breaths each side · Move side to side with 1 breath per side for 4 to 8 rounds
This pose is often used near the start of practice because it wakes up the ribs, shoulders and side waist without asking for much from the knees or wrists. The main idea is not to bend as far as possible. It is to keep both feet rooted, both sides of the chest open and the breath smooth while the body arcs to one side. Some people prefer the palms together overhead, while others need the hands wider or the arms lower to stay comfortable.
Most people side-bend farther when the top arm reaches over, but the pose usually feels cleaner when you first lift straight up and keep some space between the lower ribs and top hip.
Keep your arms parallel instead of pressing the palms together. This usually gives the shoulders and neck more room.
Place both hands on your hips and practise a smaller side bend. Focus on keeping the chest forward and both feet evenly grounded.
Stand with your back lightly against a wall as you side-bend. The wall can help you notice if you are turning or arching away from the movement.
Sit upright on a chair with both feet flat. Raise one arm and lean gently to the opposite side without pressing into the seat back.
Use this if balance is limited or standing for long feels tiring.
Lie on your back and walk your feet and arms slightly to one side to make a banana shape, then repeat on the other side.
Use this if overhead standing work feels too effortful or you want a quieter version.
Keep the lower hand on the hip and lift only the top arm as you bend sideways.
Use this if both arms overhead creates strain in the shoulders or upper back.
A more traditional arm position that can make the stretch feel stronger through the side body, provided the shoulders stay easy.
One hand lightly holds the opposite wrist overhead as you lean. This can give a clearer sense of length through the top side, but it should not pull the shoulders out of line.
Move from centre to one side on an exhale, inhale back to centre, then repeat to the other side. Useful as part of a warm-up.
If this simple side bend repeatedly causes sharp pain in the shoulder, side ribs or lower back, pause and get individual advice 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.
They do not need to be perfectly still, but it helps if both feet keep steady pressure into the floor and the pelvis does not swing far out to one side. Think of the bend starting through the waist and ribs rather than pushing the hips away dramatically.
Separate your hands, keep one hand on a hip, or bend the elbows and hold opposite elbows. The stretch through the side body does not depend on having straight arms. Choose the arm shape that lets your neck stay relaxed.
Usually no. A smaller bend with more length through both sides of the waist is often more useful than dropping deeply into the lower side. If your breath shortens or the chest starts turning, come back a little.
That is common. Many people have one side of the ribcage, shoulder line or waist that moves more easily. Rather than forcing the tighter side to match, take a steady breath and work within a comfortable range on each side.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
