Seated Side Stretch

Reach one arm up and lean gently to the side to stretch your waist and ribs. 3 times each side.

06 / 14Seated figure leaning to one side with the opposite arm reaching overhead
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Rest your right hand on the seat beside you, or hold its side edge.
  2. Breathe in and reach your left arm up.
  3. Breathe out and lean gently to the right.
  4. Come back to the middle and switch sides.

How many 3 times each side, hold 2 breaths

Gentler version

Keep your hand on your hip instead of overhead.

Who should skip this or take care

Move only in a comfortable range, and stop if anything hurts.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Leaning forward as you bend. Keep your chest facing ahead.

In the Steady Seat printable plans this move is called Side Reach.

The chair yoga chart

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

More for back and spine

Last updated . Sources · Safety