When we think about flexibility in yoga, we often focus on forward folds and backbends—but what about the sides of our body? That’s where the magic of lateral stretches comes in! These poses don’t just help you move more freely; they also make your practice feel more balanced and vibrant.

Let’s dive into why stretching the side body is a game-changer, how it can even deepen your backbends, and how you can bring more lateral love into your practice.

What Is the Side Body and Why Does It Matter?

Your side body includes everything along the sides of your torso, from your hips to your shoulders. Stretching this area targets muscles like the obliques, intercostal muscles (those little muscles between your ribs), and even parts of your back.

Why care about this often-overlooked area? Because a flexible side body:

• Boosts your breathing: Stretching the sides opens up your ribcage, giving your lungs more room to expand. (Deep, full breaths? Yes, please!)
• Improves spinal mobility: A supple side body helps you twist, bend, and move with ease.
• Eases back tension: Many of us hold tightness in our lower back, and lateral stretches can offer sweet, sweet relief.
• Deepens your backbends: A more open side body creates space in the ribcage and spine, helping you achieve deeper, more expansive backbends without strain.
• Enhances poses you already love: Side body stretches show up everywhere in yoga, from Triangle Pose (Trikonasana) to side planks. Opening this area makes those poses feel more expansive.

Lateral Stretches and Backbends: A Perfect Pair

If you’re working on deepening your backbends, lateral stretches might just be the missing piece of the puzzle. Here’s how they help:

1. Create Space in the Ribcage
   A flexible side body allows the ribs to expand more freely, giving you extra room to lift and open in backbends like Wheel Pose or Camel.

2. Support a Longer Spine
   Backbends require length through the spine. By stretching the sides, you reduce compression in the lower back, creating a more even, supported curve.

3. Unlock the Shoulders and Hips
   Many lateral stretches also target the outer shoulders and hips, which are key to a balanced backbend. For example, a tight shoulder can limit your range in poses like Bow or King Pigeon Pose.

4. Encourage Symmetry
   If one side of your body is tighter than the other, it can throw off your backbends. Lateral stretches help you find balance, so you can bend evenly and with greater ease.

Everyday Tension Meets Yoga Magic

Think about how you move during a typical day. If you're like most people, you probably bend forward (hello, desk life!) but rarely reach sideways. Over time, this imbalance can lead to tightness, limiting your range of motion.

Lateral stretches bring balance back to your body by waking up muscles that don’t often get attention. Plus, they feel amazing—like giving your body a long, satisfying yawn.

Five Must-Try Lateral Stretches

Ready to give your side body some love? Try these poses to unlock new levels of ease and flexibility:

1. Gate Pose (Parighasana)

• Why It’s Awesome: This pose stretches your side while grounding you through your legs.
• How to Do It: Kneel with one leg extended out to the side. Rest your hand on the extended leg, and reach the opposite arm overhead, leaning toward the extended leg. Feel that delicious stretch from your hip to your fingertips!

2. Extended Side Angle (Utthita Parsvakonasana)

• Why It’s Awesome: This pose lengthens your side while strengthening your legs and core.
• How to Do It: From Warrior II, rest your forearm on your bent thigh or bring your hand to the floor. Stretch your opposite arm overhead, creating a long line from your back heel to your fingertips.

3. Seated Side Stretch (Parsva Sukhasana)

• Why It’s Awesome: Perfect for a gentle, feel-good stretch anytime.
• How to Do It: Sit cross-legged, place one hand on the ground beside you, and sweep the opposite arm overhead. Lean into the stretch, keeping your sit bones grounded.

4. Wild Thing (Camatkarasana)

• Why It’s Awesome: This playful backbend opens your side body and energizes your practice.
• How to Do It: From a side plank, step your top foot behind you and lift your hips high. Let your chest and side body bloom open to the sky.

5. Standing Side Stretch

• Why It’s Awesome: Simple yet effective, this stretch is a quick way to wake up your sides.
• How to Do It: Stand tall, clasp your hands overhead, and lean to one side. Keep your core engaged as you enjoy the stretch through your ribs.

Ready to Stretch Into New Possibilities?

Your side body is a treasure trove of untapped potential—one stretch at a time, you’ll unlock more ease, strength, and freedom in your practice.

So, next time you roll out your mat, give your sides some extra love. Your body (and your backbends) will thank you!

Big Hugs, 

Tori G. ♡

P.S. Join me NEXT Saturday, November 23rd for livestream/on-demand workshop on Backbends & Lateral Stretches. You are going to dive into achieving incredible technique that will propel your yoga practice forward into new spaces. Use the promo code: BEND to get early bird pricing if you register before November 20th.  Click here to learn more and register today!