Standing Side Bend Pose Yoga

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Standing Side Bend Pose Tummee Yoga Cues

(Ardha Kati Chakrasana)
1. Legs: knees together, knee cap lifted up, thighs moving close to each other
Feet and Toes: feet together, grounded, active toes, pointed in front
2. Hips: square
3. Shoulders: rolled back, broad
(L): extended
4. Chest and Rib Cage: broad, lifted upwards gently
(R): contracted
(L): stretched
Chin: in line with chest
5. Arms (R): natural, lengthening down, side of the hips, inner elbow facing in, palm against thigh
(L): raised overhead, active, close to ear, palm facing down, fingers together, pointing sides
6. Spine: lifted from base, long, in a side bend
Torso: broad, lifted, in a side bend
7. Muscles: slight engaging of quadriceps, gluteus, core, arms, shoulders
Navel: pulled in
8. Gaze: soft in front at a point
Breath: exhale to bend sideways
Learn more: Standing Side Bend Pose Tummee Yoga Cues

Standing Side Bend Pose Benefits

Summary

Standing Side Bend Pose (Ardha Kati Chakrasana) offers a deeper stretch along your ribs, obliques, and waist by isolating the side of the body where the arm is extended. This pose also helps in toning the legs and body, while improving the range of motion on the working side, especially for the s... sign-up to view complete summary

(Ardha Kati Chakrasana)

Since Standing Side Bend Pose (Ardha Kati Chakrasana) is a variation of Palm Tree Pose Side Bend, the benefits of the same apply here. Hence, yoga teachers can refer to this. In addition to that, the following are the benefits derived from this side-bending pose:

  1. Deeper Stretch: Raising one arm allows isolating the stretch more effectively on the side of the body where the arm is extended. It helps deepen the stretch along the rib cage, obliques, and the side of the waist.
  2. Toning the Legs and Body: Keeping the feet firmly grounded together during the side bend tones the muscles of the legs while toning the sides of the body.
  3. Improves Range of Motion on the Working Side: By extending only one arm, there is more space to move into the side bend without the restriction that comes with holding both arms overhead. This movement enhances the range of motion, allowing for greater flexibility and mobility in the shoulder and side body.
  4. Promotes Muscle Balance: Practicing asymmetrical stretch promotes more balanced strength and flexibility in the body, helping to even out tension or tightness that may build up on one side. Engaging just one side at a time helps address muscular imbalances between the left and right sides of the body, which are common due to daily habits like carrying bags on one shoulder or sitting unevenly.
  5. Easier for Shoulder or Neck Sensitivities: Raising one arm at a time makes the side bend more accessible for students with shoulder or neck sensitivities, allowing them to experience the benefits of the side bend without overloading the upper body.
  6. Core Conditioning: In Ardha Kati Chakrasana, the oblique muscles on the side being stretched have to work harder to maintain balance. At the same time, the obliques on the opposite side stabilize the body. This leads to a more intense core workout, particularly engaging abdominal muscles (obliques), which helps improve core strength and stability.
  7. Improves Body Awareness and Coordination: The focus on maintaining a natural pelvis, keeping the hips square, and lengthening the spine while stretching the raised side requires greater coordination and body awareness to maintain balance and proper alignment. Henceforth, Ardha Kati Chakrasana is a wonderful practice to be added to yoga for kids and teens, enhancing awareness and focus.
  8. Focuses on One-Sided Breathing Expansion: With one arm raised, the practice of the Standing Side Bend Pose opens up the intercostal muscles, allowing the ribcage to expand more freely. This encourages deeper, more focused breathing into the lungs, improving lung capacity and promoting better oxygen flow. It is especially beneficial for those with shallow breathing patterns, asthma and other respiratory disorders.
  9. Therapy and Healing: For individuals recovering from shoulder injuries or working on rebuilding shoulder strength, extending one arm at a time provides an opportunity to strengthen the shoulder without overloading both arms. This can support rehabilitation efforts by gently increasing the range of motion and strength in one shoulder at a time, gradually improving shoulder function. This lateral stretch helps maintain a healthy spine and release tightness in the shoulders, neck, and upper back, counteracting the stiffness caused by prolonged sitting or poor posture. It further helps alleviate symptoms related to kyphosis, cervical spondylosis, and lower back pain, relieving stress and tension from the body.
Learn more: Standing Side Bend Pose Benefits

Standing Side Bend Pose Contraindications

Summary

When practicing Standing Side Bend Pose (Ardha Kati Chakrasana), be mindful of the same precautions as those for Palm Tree Pose Side Bend. For a comprehensive understanding of these limitations, please refer to the related contraindications. sign-up to view complete summary

(Ardha Kati Chakrasana)

Standing Side Bend Pose (Ardha Kati Chakrasana) comes with the same limitations as mentioned in Palm Tree Pose Side Bend. Hence, the same can be referred to.

Standing Side Bend Pose Steps

Summary

Begin in Mountain Pose, feet grounded. Inhale, raising your left arm overhead. Exhaling, bend to the right, keeping hips square and torso vertical. Engage your core, neck aligned, focusing on lengthening the left side. Hold for six breaths, breathing into the left rib cage. To release, inhale bac... sign-up to view complete summary

(Ardha Kati Chakrasana)

Given below are the step-by-step instructions to follow for the practice of Standing Side Bend Pose (Ardha Kati Chakrasana):

  1. Stand nice and tall with your legs together in Mountain Pose. The feet are firmly planted on the ground with the toes spread and pointing forward. Ground yourself by distributing your weight evenly through both feet, engaging your leg muscles. The side of your body lengthens the hands down. Lengthen your spine from the crown of your head to your tailbone, maintaining a tall and upright posture.
  2. Take a deep breath in and prepare your mind for this side bend.
  3. To bend on the right, inhale slowly raise your left arm straight overhead from the sides, reaching through the fingertips. When your hand is at the shoulder level, turn your palm to face it upwards. Keep the left arm close to your ear, with the palm facing inward. Let your right arm rest along the side of your body, or place your right hand on your right hip for extra support.
  4. Keep your shoulders relaxed and away from your ears. Ensure the left shoulder doesn't scrunch up toward your ear.
  5. Exhaling, bend sideways to the right, pointing your extended left arm overhead to the right. Keep your hips square to the front without letting them rotate or shift forward or backward. Keep your torso in a vertical plane.
  6. Stay here in Ardha Kati Chakrasana for about six breaths or as per the body's capacity, fixing your gaze at any point before you. As you maintain the side bend, engage your core muscles by drawing your navel towards your spine, supporting your spine's stability.
  7. Keep your neck aligned with your spine. Avoid straining the neck by allowing it to bend unnaturally. Focus on extending the left side of your torso, keeping the length on the left side while avoiding collapsing to the right side. This alignment will help you deepen the stretch and maintain posture.
  8. Maintain a steady breath throughout the pose. Take a deep breath into your left rib cage, expanding the left side of your body with each inhale. Exhale and gently deepen the stretch without losing the alignment. Keep the spine long and chest open. It will help you stay grounded and focused.
  9. To release, inhale and return to the center. Lower the left arm sideways and bring it alongside the body, realigning in Tadasana. Stay here for a breath or two.
  10. Once you feel comfortable, counter the stretch on the other side (left), following the above instructions.
  11. Extend the right arm overhead. Exhaling, bend on the left, nicely opening the right side of the torso. Stay here for six breaths. Release and align back in Tadasana.
  12. Finally, relax in Three Part Breath Mountain Pose.

Tips for students and teachers:

  1. If students find it difficult to balance with both feet together, they can practice with their feet apart. [Refer: Standing Side Bend Pose Variation]
  2. Students can use the wall for support to help them find balance.
  3. The use of a chair is always welcomed for those who cannot practice the same stranding.

Standing Side Bend Pose Variations

Below are some common variations of the yoga pose Standing Side Bend Pose with base pose as Mountain Pose (Tadasana).

  • Mountain Pose

    Mountain Pose

    Tadasana
  • Mountain Pose Namaste

    Mountain Pose Namaste

    Pranamasana
  • Extended Mountain Pose With Backbend

    Extended Mountain Pose With Backbend

    Utthita Tadasana With Backbend
  • Mountain Pose Palms Facing Forward

    Mountain Pose Palms Facing Forward

    Tadasana Palms Facing Forward
  • Standing Pelvic Circles

    Standing Pelvic Circles

    Stitha Shroni Chakra
  • Standing Roll Down Pose

    Standing Roll Down Pose

  • Mountain Pose Cactus Arms Backbend

    Mountain Pose Cactus Arms Backbend

    Tadasana Cactus Arms Backbend
  • Standing Wrist Rotations () +362 View All Poses

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Standing Side Bend Pose Yoga Sequence Preparatory Poses

  • Mountain Pose

    Mountain Pose

    Tadasana
  • Volcano Pose

    Volcano Pose

    Urdhva Hastasana
  • Extended Mountain Pose With Backbend

    Extended Mountain Pose With Backbend

    Utthita Tadasana With Backbend
  • Quick Relaxation Technique

    Quick Relaxation Technique

  • Mountain Pose Raised Hands Head Straight

    Mountain Pose Raised Hands Head Straight

    Tadasana Urdhva Hastasana Head Straight
  • Upward Mountain Pose Namaste Hands

    Upward Mountain Pose Namaste Hands

    Urdhva Namaskarasana
  • Tracing Kidney Meridian Movement

    Tracing Kidney Meridian Movement

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Standing Side Bend Pose Yoga Sequence Relaxing Follow-up Poses

  • Volcano Pose

    Volcano Pose

    Urdhva Hastasana
  • Mountain Pose

    Mountain Pose

    Tadasana
  • Chair Pose

    Chair Pose

    Utkatasana
  • Extended Mountain Pose With Backbend

    Extended Mountain Pose With Backbend

    Utthita Tadasana With Backbend
  • Standing Forward Fold Pose

    Standing Forward Fold Pose

    Uttanasana
  • Half Wheel Pose Flow

    Half Wheel Pose Flow

    Ardha Chakrasana Vinyasa
  • Standing Side Stretch Pose Legs Crossed

    Standing Side Stretch Pose Legs Crossed

    Parsva Tadasana Legs Crossed
  • Standing Side Stretch Pose Legs Crossed () +15 View All Poses

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Standing Side Bend Pose Yoga Sequence Relaxing Follow-up Poses

  • Half Moon Pose

    Half Moon Pose

    Ardha Chandrasana
  • Mountain Pose Overhead Press Exercise Weights

    Mountain Pose Overhead Press Exercise Weights

    Tadasana Overhead Press Exercise Weights
  • Triangle Pose

    Triangle Pose

    Trikonasana
  • Standing Yoga Seal Pose

    Standing Yoga Seal Pose

    Dwikonasana
  • Standing Forward Bend Hands Under Feet Pose

    Standing Forward Bend Hands Under Feet Pose

    Pada Hastasana
  • Mountain Pose Shoulder Stretch Heels Raised Blocks

    Mountain Pose Shoulder Stretch Heels Raised Blocks

    Tadasana Utthita Kandra Uttana Parsni Blocks
  • One Legged Mountain Pose Side Bend

    One Legged Mountain Pose Side Bend

    Eka Pada Parsva Tadasana
  • One Legged Mountain Pose Side Bend () 8+ View All Poses

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Standing Side Bend Pose Yoga Sequences

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Standing Side Bend Pose Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Standing Side Bend Pose:

  • Standing Side Bend Pose
  • Ardha Kati Chakrasana

Standing Side Bend Pose Sanskrit

Standing Side Bend Pose sanskrit title is Ardha Kati Chakrasana. Please click on the link below to listen to Sanskrit pronunciation of Standing Side Bend Pose:

Sanskrit audio pronunciation for Ardha Kati Chakrasana Play Sanskrit audio pronunciation for Ardha Kati Chakrasana

More about Standing Side Bend Pose

  • Tummee Yoga Cues
  • Benefits
  • Steps
  • Contraindications
  • Titles in English and Sanskrit

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