Standing Side Bend

Indudalasana

in-doo-dah-LAH-sah-nah

Standing Side Bend (Indudalasana) is a beginner standing yoga pose that stretches the side body, ribs, and obliques.

A lateral stretch reaching both arms overhead and arcing the body to one side. Standing Side Bend lengthens the side body and creates space between the ribs, encouraging a fuller breath. It is an easy way to release the torso and shoulders in the middle of a long day.

How to do Standing Side Bend

1. Stand tall in Mountain Pose with your feet hip-width apart and your weight even across both feet.
2. Inhale and sweep your arms overhead, pressing your palms together. Reach up through your fingertips and lengthen your spine.
3. Draw your lower belly in lightly, keep both hips level, and press evenly through both feet.
4. Exhale and reach up and over to the right, lengthening the left side of your body rather than collapsing into the right. Keep your chest open and your gaze forward or slightly up.
5. Hold for three to five breaths, inhale back to center, and repeat on the left side.

Benefits of Standing Side Bend

• Stretches the side body, ribs, and obliques
• Opens the shoulders and underarms
• Encourages deeper, fuller breathing
• Improves spinal mobility and posture
• Releases tension from long periods of sitting

Muscles Engaged

Modifications & Variations

• Take a wider stance for more stability
• Hold opposite elbows or one wrist instead of pressing the palms together
• Practice seated on a chair or in Easy Pose

Cautions

• Avoid or modify with shoulder injuries by keeping the arms wider or lower
• Use caution with lower back pain and keep the bend small
• Those with balance concerns can widen the stance or practice near a wall

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