Lying & Side-Bend

Starting Position:
1. Lie on your side on a flat, comfortable surface such as a yoga mat.
2. Position your body so that your legs are stacked on top of each other and your hips are aligned.
3. Extend your arms straight out in front of you, or place them underneath your head for support.

Movement Instructions:
1. Inhale deeply and engage your core muscles.
2. As you exhale, lift the top arm and tilt your upper body away from the ground, reaching toward your feet. You should feel a gentle stretch along your side.
3. Hold the stretch for 15-30 seconds, breathing deeply and evenly.
4. Slowly return to the starting position and relax your body.
5. Repeat the stretch 2-3 times on this side.
6. Switch to your other side and repeat the process.

Tips:
- Keep your movements slow and controlled to avoid straining any muscles.
- Focus on breathing deeply throughout the stretch.
- If you feel any pain, stop and consult a trainer or healthcare professional.