Seated Side-Bend Lotus Pose Hand Behind

Sitting Lotus Pose with Hand Behind Side Bend

1. Starting Position:
- Sit on the floor with your legs crossed in a Lotus position. If this is uncomfortable, you can sit cross-legged instead.
- Ensure your spine is straight, shoulders relaxed, and your hands resting on your knees.

2. Hand Placement:
- Interlace your fingers and raise your arms overhead, keeping your elbows slightly bent.
- Ensure that your wrists are straight, and your palms face upward.

3. Prepare for the Side Bend:
- Take a deep breath in, elongating your spine and reaching your arms higher.
- As you exhale, slowly bend to one side, bringing your left elbow toward the floor while keeping your right arm extended overhead.

4. Side Bend:
- Move your torso to the left while maintaining a firm grip with your left hand on your wrist or forearm.
- Go until you feel a gentle stretch along the right side of your torso. Make sure not to overextend; the stretch should feel comfortable.

5. Hold the Position:
- Stay in this position for 15-30 seconds, breathing deeply and relaxed.
- Focus on expanding your rib cage and feeling the stretch in your side.

6. Return to Center:
- Inhale to slowly return to the starting seated position, raising your arms overhead again.

7. Repeat on the Other Side:
- Follow the same steps, this time bending to the right, keeping your left arm extended overhead.

8. Finishing:
- After completing both sides, relax your arms and place your hands on your knees. Close your eyes and take a few deep breaths to center yourself.

Tips:
- Ensure your movements are slow and controlled to avoid straining.
- If you feel any discomfort in your knees or back, adjust your leg position or stop the exercise.
- Keep your focus on your breathing throughout the exercise.