Side-Bend & Kneeling

Setup

• Start in a kneeling position on a mat, with your shins and knees firmly pressed into the surface.

• Keep your spine tall and maintain an upright posture.

Execution

• Reach one arm down toward the floor beside your knee while simultaneously drawing the opposite arm overhead toward the side you are leaning into.

• Allow your upper body to bend laterally (sideways), focusing on creating space between your ribcage and hip on the elevated side.

• Move slowly to feel the controlled stretch along the side of the torso.

• Return to the upright starting position and switch sides, completing the movement pattern by alternating left and right extensions.