[Pose Of the Week] One-Arm Side Bend Pose (Beginner)

Stretch, strengthen & stabilize in One-Arm Side Bend Pose…

One-Arm Side Bend Pose (Urdhva Hastasana Ardha Chandrasana) – also sometimes simply called Side Bending Pose – is a beginner-level standing yoga pose that offers a gentle stretch for the side body, while strengthening and stabilizing the core muscles. This pose stretches the entire side of the torso, including the waist, the oblique abdominals, and the intercostal muscles between the ribs, as well as the arms and shoulders. It also helps to stretch and strengthen the lower back and psoas muscles, and tone the abdomen, hips, upper arms, and legs. This is a great pose to help improve posture, and is traditionally thought to stimulate the Crown chakra.

To modify the pose, you may stand near a wall for balance, or keep your hands on your hips while bending. This pose can also be performed while seated on a chair, using one hand on the seat of the chair to stabilize while bending sideways.

Be sure to keep the hips square, and feet parallel and pointed straight ahead. Avoid twisting the torso as you bend.

This pose is suitable for most people of all experience levels, but those with sciatica or recent or chronic injuries to the neck, shoulders, or lumbar spine should avoid this one.

How to Do One-Arm Side Bend Pose:

Begin in Tadasana. Root the feet down into the mat, spreading the toes for stability.
Inhale, and then exhale and bend to the right from the side waist, raising the left arm parallel to your head, while keeping the right arm pressed to the side, hand on the outside of the upper thigh.
Keep the gaze straight ahead, with the crown of your head naturally following the curve of the spine.
Hold for a few seconds, then inhale and lift the torso back to the upright position, bringing the hands back by your sides.
Exhale, then bend to the left side, with the right arm up beside your ear.
Hold, then inhale and lift torso back to upright position.
Repeat 5-10 times.