Lateral Stretch in Half Forward Bend

One of the main problems with the back is the compression of one vertebra on top of another. This can be bought about by poor posture, extended sitting or extended standing and also commonly by accidents. One way that yoga asanas help the back is to stretch the muscles on each side of the spine. Often these muscles become very tight, exacerbating the compression problem. If you are suffering lower back pain be very careful and only move within your comfort range, gradually increasing the movement over the ensuing days and weeks and always monitoring how you are feeling in the pose and after you come out of it and even how you feel the next day and adjusting your practice accordingly. This lateral stretch is very strengthening for the lower back especially in the full pose with the arms out in front, but treat it with caution and use your abdominal strength by drawing the abdominal muscles back towards the spine for the whole pose.

Lateral Stretch in Half Forward Bend

• Stand with your feet a little wider than hip distance apart and bring your hands to your hips. Inhale and lift your chest, lengthening through the whole of the spine.


• Exhale and bend forward from your hips to half way, keeping the same length in your spine. (fig.1) (If your back starts rounding try bending your knees to ease down with a straight back – it is better to keep your spine lengthening and just come to a 45 degree angle than round your back to 90 degrees)


• Inhale and lengthen right through to the crown of your head, exhale and keeping your trunk parallel to the floor and your hips facing front turn your trunk to the right. (fig 2)


• Inhale to centre and exhale to the left.


• Continue 5 -10 times each side.

More Strenuous Version

• This pose becomes more strenuous if from the standing position you clasp your hands above your head with your palms turned up and keep them like this when you bend forward. Trying to keep them in line with your trunk throughout the whole pose.(fig.3)