Side Bend
Intermediate (6/10)Mat
Position: Side LyingEnergy: 5/10~45s
Cueing
Lift hips slowly; reach arm over head following the arc; look towards the mat on the way down.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Internal Obliques
Secondary Muscles
Gluteus MediusQuadratus Lumborum
Regressions
Keep bottom knee on mat; reduce height of lift; use forearm instead of hand.
Progressions
Add a twist (threading the needle); hold at the top for 3 breaths.
Common Errors
Dropping the head; sinking into the shoulder; hips rotating forward.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
