Kneeling Side Bends

Kneel upright with your knees hip-width apart and your hips stacked over your knees, cushioning the knees with a folded blanket if the floor feels hard.

Extend your right leg out to the side with the foot flat, or keep both knees down, and reach your left arm up alongside your ear.

Inhale to grow tall, then exhale and arch over to the right, reaching the top arm up and over to create a long curve through the side body.

Keep both hips pressing forward and your core engaged so you bend sideways rather than leaning back, protecting the lower back.

Drop the shoulders away from the ears and breathe into the stretched ribs without forcing the shoulder past a comfortable range.

Hold for 4 to 6 breaths, then inhale to come back up to center and repeat on the other side.