Spoiler: your abs aren’t just the ones you can see.
Most people forget about the side body—until they reach for something and realize their ribs feel like they’re made of concrete. If your core work is all crunches and planks, you’re missing a major piece of the puzzle.
Pssst. Have you bought a yoga mat yet?
Side bends do more than just feel good. They improve mobility, tone your obliques, and create space in your breath and spine. Bonus: they’re wildly satisfying after a long day at your desk.
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This post covers:
- ✅ Why side bends matter (way more than you think)
- 🧘♀️ The best side bend yoga poses for all levels
- 💪 How to add them to a flow that supports strength and stretch
🧠 Why Side Bends Are Seriously Underrated
Your core isn’t just front and center—it wraps around your whole torso.
Side bends activate the muscles you use to:
- Rotate your spine
- Stabilize your hips
- Support deep breathing
- Prevent injury in everyday movement
They’re also amazing for:
- 🌬️ Expanding the lungs (hello, better breathwork)
- 🌀 Releasing tension between the ribs and hips
- 🧠 Resetting your nervous system through deep, stretchy movement
🔄 Best Side Bend Yoga Poses (That Aren’t Boring)
These aren’t flashy—but they work every time.
🔹 1. Seated Side Bend
Sit cross-legged or on your heels.
Reach one arm up and over. Keep both sit bones grounded.
🌿 Great for gentle daily stretching and breath expansion.
🔹 2. Gate Pose (Parighasana)
Kneel, extend one leg to the side. Reach up and over.
This is like Triangle’s grounded cousin.
💡 Pro tip: keep your chest open—don’t collapse forward.
🔹 3. Triangle Pose (Trikonasana)
Feet wide, front hand to shin or block, top arm reaches high.
Strong legs, open side body, deep breath.
✅ Core activation + spinal length in one.
🔹 4. Standing Side Bend
Mountain pose → reach one arm up and over.
Simple, effective, and can be done anywhere (even brushing your teeth).
🙌 Instant breath boost and posture reset.
🔹 5. Wild Thing (Camatkarasana)
Backbend meets side stretch.
From Down Dog, flip your dog and reach.
💥 Opens chest, ribs, and hip flexors all at once.
🔹 6. Side Plank with Top Arm Overhead
Classic side plank, but add the overhead reach.
Turns a core hold into a full-body strength + stretch move.
🔥 Bonus: targets obliques and shoulder stability.
🔥 10-Minute Side Bend Flow
Short on time? Try this quick reset:
- Seated Side Bend – 1 min each side
- Gate Pose – 1 min each side
- Triangle – 1 min each side
- Standing Side Bend – 30 sec each side
- Side Plank – 30 sec each side
- Savasana with arms overhead – 2 mins
Breathe into your ribs. Let go of the tightness.
🙌 Final Thoughts
Side bends don’t always get the spotlight—but they might be the missing piece in your strength, flexibility, and breathwork routine. They wake up the space between your ribs and hips, which helps everything else move better.
Show up, reach wide, and create space where your body—and mind—feel stuck.
📥 Want the Side Body Stretch Guide?
Get my free “Side Bend Sequence” printable:
- Includes visuals
- Modifications
- A 10-minute guided flow
- Optional journal prompts for mental clarity
👇 Drop your email and I’ll send it your way. Go stretch your edges.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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