Yoga setup

Supported standing side bend

Explore a mild side-body stretch without forcing range.

Set up

Use props first. Skip or choose a gentler option when setup does not feel steady.

01Stand beside a wall or behind a chair.
02Keep one hand on support and the feet comfortably wide.
03Reach the free arm only as high as feels easy.

Cues

Stay for three to five easy breaths on each side.

01Lengthen first, then lean a small amount.
02Keep both feet steady and the breath normal.
03Avoid collapsing, bouncing, or pulling on the shoulder.

Modifications

Pick the option that makes the position steadier and smaller.

Seated side bend

Sit in a chair, keep one hand on the seat, and make the side bend smaller.

Hand to ribs

Place the lifted hand on the ribs instead of reaching overhead if the shoulder or neck is sensitive.

Pacing

5 easy breaths, with normal breathing.

Props

wall or chair

Exit

Press through the feet, return upright slowly, and lower the arm before switching sides.

Stop or rest

Stop, lower the arm, and sit or stand normally if shoulder pain, dizziness, or balance trouble appears.

Do not force

Avoid overhead reaching if shoulder, neck, rib, or balance symptoms increase. Avoid long motionless standing during pregnancy; use a seated version only with appropriate human guidance.

Privacy

This setup page does not ask for or store injury, pregnancy, pain, contraindication, or private body information.

Used in

5-minute gentle reset, 10-minute chair-supported practice, 10-minute beginner mobility, 15-minute evening downshift

5-minute gentle reset 10-minute chair-supported practice 10-minute beginner mobility 15-minute evening downshift