There’s no stretch quite like a side stretch. This is doubly true if you spend much of your life in a seated position, whether at a desk, in your car, or on that comfy, comfy couch. Slumping and slouching (or, unfortunately, even sitting up straight) in a compressed state may lead to some sort of relaxation, but it finds your muscles shortened and mostly immobile, which can lead to stiffness.

This yoga practice focuses on finding length in your side body through slow, intuitive movement and extended but not overly intense holds. So slow down, breathe deep, and release some of the tension that’s been building in your body. You can practice this sequence in its entirety or opt for one or two poses at intervals throughout the day.

12-Minute Yoga for a Deep Side Stretch

You’ll need one block or block-like prop to support you through this side stretch practice.

Child’s Pose

Begin in Child’s Pose. Widen your knees towards the edges of your mat as you sit back toward your heels and walk your arms forward toward the top of the mat. Feel free to tent your hands and prop yourself up on your fingertips or keep your palms flat on your mat.

Breathe here for 1 minute.

Thread the Needle

With your next inhalation, lift up slightly through your heart space. Exhale as you thread your left arm underneath your chest, reaching toward the right side of the room in Thread the Needle. Reach your right arm toward the front of the mat.

You can intensify the side stretch by gently walking your right fingertips toward the left side of the mat.

Stay here for 1-2 minutes before gently unwinding and lengthening both arms straight ahead in Child’s Pose.

Tabletop

Shift your weight forward and press up into Tabletop with your shoulders over your wrists and hips over knees.

Stay here for 1 breath, ensuring that your blocks are within arm’s reach.

Side-Lying Lounge Pose

Come to sit on the side of your left hip with your legs tucked or extended long.

For the most intensity and effort in this pose, walk your left hand slightly away from you so it’s not directly under your shoulder. Use your left hand to prop yourself up here.

For a more relaxed variation, rest your left forearm on a block or your mat. This is one of the only times yoga teachers will say this, but act as if you’re slouching into the side of a couch.

Stay here for 1-3 minutes. With your next inhalation, begin to lift up and out of this side bend and into Tabletop.

Cow Pose

Inhale as you lower your belly, lift your chin and chest, and arch your back in Cow Pose.

Cat Pose

Exhale as you round your back and tuck your chin in Cat Pose.

Repeat this pattern of movement for 5 breaths, or begin to move intuitively into the hips, making large circles or swaying side to side.

When you’re ready, sit back in Child’s Pose before repeating the following poses on the opposite side:

• Thread the Needle
• Tabletop
• Side-Lying Lounge Pose

Easy Pose

To finish your practice, press up to Easy Pose or lie all the way down on your back into Savasana. Breathe here for as long as it takes to integrate the spaciousness that you’ve just created.