Standing Side Bend
Parsva Urdhva Hastasana · Arms overhead and a gentle lean to one side: a quick stretch for the whole side of the body, standing anywhere.
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How to do Standing Side Bend
- 1Stand tall with your feet hip width apart.
- 2Reach both arms overhead and hold one wrist, or press your palms together.
- 3Breathe in to lengthen, then breathe out and lean your upper body to one side.
- 4Hold for 3–5 breaths, come back up through the middle, and switch sides.
When to pick it: Pick it to wake up in the morning or to break up a long stretch of sitting. Sore shoulders? Keep one hand on your hip.
Form cues
- Lengthen before you lean
- Both feet press down evenly
- Chest faces forward
Common mistakes
- Collapsing into the waist
- Twisting the chest toward the floor
- Shrugging the shoulders up
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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