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Centering & Mobility

Lateral Side Stretch

Side Body (Oblique) FlexibilityIntercostal MusclesBreathing

Benefits

  • Stretches side body and obliques
  • Opens rib cage for deeper breathing
  • Improves lateral flexibility
  • Releases tension in shoulders and neck

How to do Lateral Side Stretch

  1. Sit in Seated Mountain Pose
  2. Place left hand on chair seat beside left hip
  3. INHALE: Raise right arm overhead, palm facing left
  4. EXHALE: Gently bend to the left side
  5. Keep both sit bones grounded
  6. Avoid leaning forward or twisting
  7. Feel stretch along entire right side
  8. Hold for 3-5 breaths
  9. INHALE: Return to center
  10. Repeat on opposite side

Breathing

  • Inhale to lengthen
  • Exhale to deepen stretch gently
  • Breathe into the stretched side

Hold: 3-5 breaths each side. Repetitions: 2-3 times per side.

Safety notes

Stretch gently to side, avoiding leaning forward or backward

Modifications

Make it easier

  • Place hand on hip instead of overhead
  • Reduce depth of side bend
  • Keep both hands on thighs and just lean

Make it more challenging

  • Hold stretch for 8-10 breaths
  • Add gentle rotation of chest toward ceiling

Common mistakes to avoid

  • Leaning forward instead of purely to side
  • Lifting hip off chair
  • Collapsing through spine
  • Forcing stretch too deep
Practise with guided video → All exercises