← Back to Library
Preparatory Exercise
Standing Side Waist Stretch
पार्श्व कमर खिंचावপার্শ্ব কোমর প্রসারণ
Beginner
🤸
About this Practice
Lateral stretch of the side body — the intercostal muscles, latissimus dorsi, and quadratus lumborum. Increases breathing capacity and relieves the compression of organs from prolonged sitting.
How to Practise
- 1
Stand with feet hip-width apart.
- 2
Inhale and raise the right arm overhead.
- 3
Exhale and bend smoothly to the left, sliding the left hand down the left leg.
- 4
Hold 5 breaths. Feel the right side body open with each inhale.
- 5
Inhale to return upright. Repeat on the left.
Benefits
- ✓Increases breathing capacity
- ✓Stretches intercostal muscles
- ✓Decompresses the spine laterally
- ✓Relieves organ compression from sitting
- ✓Tones the waist
Health Goals Addressed
⚠️ Cautions & Contraindications
Lumbar disc problems (reduce depth). Recent rib injury.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.