Mermaid Side Bend Hold
Static position performed in a side sitting position, with one arm raised above the head and the other resting on the ground to facilitate lateral flexion of the torso.
Instructions
Sit sideways with your legs bent in a “Z” shape (front leg bent in front of you, back leg bent sideways behind you). If uncomfortable, you can sit on a block or bend your legs less.
Stretch your spine upward, keeping your pelvis firmly on the ground.
Place one hand on the mat next to your hip (on the side of the bent leg in front) to support your torso.
Raise your other arm up and begin to bend your torso sideways in the direction of your supporting arm.
Keep your pelvis on the ground; avoid lifting it as you bend.
Keep your shoulder away from your ear and stretch your entire side, creating a gentle curve.
Breathe deeply and hold the position for the recommended time.
Exiting the position: inhale and exhale as you slowly return to a standing position, then repeat on the other side.
Exercise Details
Repetitions
2/3 reps per side
Hold Time
15 seconds
Breathing
nhale deeply while seated to lengthen the spine. Exhale as you bend your torso sideways, maintaining the stretch. While holding the pose: Inhale into the open side of your rib cage (opposite the bend) to expand your chest. Exhale while maintaining core engagement and the stretch.
Important Warnings
People with hip or knee problems:
If the “Z” position causes discomfort, it is advisable to change your sitting position (e.g., cross your legs or place them on a support).
People with shoulder problems:
It is advisable to avoid neck strain by keeping your shoulders down and your neck relaxed.
Quick Info
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