Yoga · Beginner

Chair Lower Back Stretch

This seated side bend gently lengthens the muscles along your spine and the sides of your torso. Doing it in a chair means you can work on back flexibility without getting down on the floor. It's a good way to ease stiffness after sitting for a long stretch or first thing in the morning.

1. 01

   Sit near the front edge of the chair so your back isn't resting against the backrest.

2. 02

   Plant both feet flat on the floor, about hip-width apart.

3. 03

   Sit tall — imagine a string gently pulling the crown of your head toward the ceiling.

4. 04

   Raise one arm overhead, keeping your elbow soft rather than locked straight.

5. 05

   Slowly lean to the opposite side, letting your raised arm arc over your head as you go.

6. 06

   Grip the side of the chair seat with your lower hand to anchor yourself and control how far you lean.

7. 07

   Stop when you feel a gentle pull along your side and back — you should not feel pain or sharp pinching.

8. 08

   Breathe normally and hold the position for 10 to 20 seconds, then slowly return upright before switching sides.

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  Twisting forward as you lean — your chest and shoulders should stay facing straight ahead, not rotating toward the floor.

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  Holding your breath — if you notice you've gone quiet, exhale slowly and let your body relax a little deeper into the stretch.

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  Yanking your arm to force a bigger stretch — the movement should feel gradual and controlled, not like a pull.

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  Letting your hips shift off the seat — both sit bones should stay evenly planted on the chair throughout the stretch.

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  Locking the raised elbow straight — a slightly bent elbow keeps tension out of the shoulder joint.