What you are practising
Explore side-body length with seated support.
Muscles involved
Lateral trunk muscles, intercostals and shoulder muscles.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Seated side reach
Explore side-body length with seated support.
Sit on a firm chair with feet wide enough for balance. Keep one hand supported on the seat.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Seated · Firm chair
Set up with support.
Sit on a firm chair with feet wide enough for balance. Keep one hand supported on the seat.
- Reach the other arm upward only as far as the shoulder allows.
- Make a small side bend away from the raised arm, keeping both sitting bones supported.
- Return to upright and switch sides.
BreathInhale to lengthen; exhale into a small side reach.
- Repetitions & pace
- 3–4 each side. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look forward or slightly down; avoid craning upward.
Choose the right version
- Make it easier
- Keep the raised hand on the waist.
- A possible next step
- Pause for a single easy breath before returning.
- Watch for
- Lifting a sitting bone or forcing the arm overhead.
Suitability: Keep the range small for back symptoms and avoid painful shoulder positions. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.