Standing Side Bend anatomy

Standing Side Bend · Parsva Urdhva Hastasana · Tư thế nghiêng lườn đứng

Standing Side Bend mainly works obliques (right), quadratus lumborum (right), deltoid, serratus anterior; it stretches obliques (left), quadratus lumborum (left), latissimus dorsi; transversus abdominis, quadriceps stabilize.

3D anatomy model of Standing Side Bend: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Stand tall as in Mountain Pose with both arms reaching overhead, palms facing each other. Lengthen the spine up first, then bend the torso to one side while the hips shift slightly the other way, arms straight along the curve of the body. The whole upper side lengthens from hip to fingertips; don't fold forward or lean back.

Muscles in this pose

Working (contracting): Obliques (right), Quadratus lumborum (right), Deltoid, Serratus anterior, Trapezius, Triceps brachii

Stretching: Obliques (left), Quadratus lumborum (left), Latissimus dorsi

Stabilizing: Transversus abdominis, Quadriceps

Why these muscles work or stretch

Obliques · Working (contracting): Draws the torso to the right with control
Deltoid · Working (contracting): Holds both arms overhead
Serratus anterior · Working (contracting): Rotates the shoulder blades upward with the arms overhead
Triceps brachii · Working (contracting): Keeps the elbows straight
Obliques · Stretching: The left side of the waist lengthens as you bend to the right
Latissimus dorsi · Stretching: Lengthens from the hip to the left arm
Quadriceps · Stabilizing: Keeps the knees straight and the legs steady

Practice cues

Lengthen up before you bend to the side
Press evenly through both feet and shift the hips slightly the other way
Keep the shoulders in line with the hips; don't turn the chest toward the floor

Benefits

Lengthens the side body: obliques, quadratus lumborum and lats
Improves the spine's side-bending mobility
May help the ribs expand more on the inhale

Cautions / contraindications

Go gently with shoulder pain: lower the arms or put one hand on the hip
Take care with low back pain or a disc problem; bend only a little
If dizzy or with low blood pressure, stand near a wall

Easier variations

Keep one hand on the hip and reach only the other arm overhead
Do the side bend seated on a chair

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Reverse Warrior Viparita Virabhadrasana
Upward Salute Urdhva Hastasana
Chair Pose Utkatasana
Gate Pose Parighasana
High Lunge (Crescent Lunge) Ashta Chandrasana
Extended Side Angle Pose Utthita Parsvakonasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)