Step by step instructions, muscle activation and variants for the Sitting Lotus Pose Hand Behind Side Bend.
A seated flexibility stretch performed in lotus position where one hand is placed behind the back while the torso bends laterally to lengthen the obliques and side of the torso. The lotus base provides stability, allowing a deeper stretch through the waist and shoulder girdle.
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The Sitting Lotus Pose Hand Behind Side Bend is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.