Sitting Lotus Pose Hand Behind Side Bend

Muscles worked

Setup

1. Sit cross-legged in a Lotus or comfortable seated position on a flat bench, ensuring your sit-bones are evenly weighted.
2. Place your right hand behind your head with the elbow flared out to the side.
3. Place your left hand on the bench beside your left hip for stability.
4. Engage your core and sit as tall as possible to lengthen the spine.

How to do it

1. Exhale as you lean your torso directly to the left, bending at the waist while keeping your chest facing forward.
2. Inhale and feel the stretch along your right lats and ribs as you reach the end of your comfortable range of motion.
3. Exhale and use your right obliques to pull your torso back to the upright starting position.
4. Perform the movement at a slow, controlled tempo (2 seconds down, 2 seconds up) before switching sides.

Form checklist

• Keep both glutes firmly planted on the bench; do not let the opposite hip lift.
• Ensure the movement is purely lateral; avoid leaning forward or rotating your shoulders.
• Keep the elbow of the hand behind your head pulled back to maintain an open chest.
• Maintain a neutral neck position, looking straight ahead throughout the bend.

Pro tips

• Focus on 'opening' the rib cage on the stretching side to maximize the engagement of the serratus and latissimus dorsi.
• Think about pulling your ribs toward your hip bone on the active side to increase oblique recruitment.

Make it harder

• Place both hands behind your head to remove the support of the bench and increase the demand on the core.
• Hold a light dumbbell or weight plate in the hand behind your head to add resistance to the lateral flexion.

Frequently asked

What muscles does the sitting lotus pose hand behind side bend work?

The sitting lotus pose hand behind side bend primarily targets the lats and obliques, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the sitting lotus pose hand behind side bend?

The sitting lotus pose hand behind side bend requires no equipment — just your body weight.

Is the sitting lotus pose hand behind side bend good for beginners?

Yes. The sitting lotus pose hand behind side bend is a beginner-friendly movement and a strong foundation to build on.

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