Let’s face it—the sides of your body don’t get the attention they deserve. It’s no one’s fault. It’s just that daily life doesn’t require you to lean left or right long enough to release tension in your obliques and other muscles surrounding your rib cage. So it can be annoying, although not exactly surprising, when you cramp up while you’re reaching for something from the back seat of your car or your body feels tight when you try to take a long, slow breath.

However, there are plenty of simple yoga poses that give your sides the de-stiffening they desperately need  And who knows? Tending to neglected parts of your body on the mat might even remind you of what else you’ve pushed off to the “side” in life and inspire you to revisit those as well.

Short Yoga Sequence to Stretch Your Side Body

Some of the following poses are likely already familiar side bends. Others offer fresh takes on familiar shapes. As you occupy more space in your body, you might start to breathe more easily and expansively.

Stay in each pose for about a minute or however long feels good. In each pose, imagine breathing into both the side of your body that’s stretching as well as the side that’s compressed. If your knees are at all sensitive, you might want to fold your yoga mat or place a folded towel or blanket underneath for extra padding.

(Photo: Michael Burke)

1. Child’s Pose With a Side Bend

Come to your hands and knees with your knees a little wider than your hips and your big toes touching. Sink your hips back toward your heels and walk your hands forward on the mat. Lower your forehead to the mat, a block, or a stack of books in Child’s Pose. Take a few breaths here. Walk both hands over toward the left side of your mat, placing your right hand on top of your left hand to intensify the stretch if you like. Breathe into the right side of your rib cage.

After several breaths, walk your hands to your right side, perhaps with your left hand on top of your right. Pause for a few breaths, then return to center.

(Photo: Michael Burke)

2. Low Lunge With a Side Bend

Come to your hands and knees and step your left foot forward. Bring your hands to your front thigh and lift your chest upright in Low Lunge. Place your left hand on your left hip, then reach your right arm overhead with your palm facing the left side of the room. Lean toward the left any amount that is comfortable, breathing into the right side of your rib cage. Take several breaths here, then return to an upright position.

(Photo: Michael Burke)

3. Extended Side Angle Pose Variation 

From Low Lunge, inch your left foot to the left edge of your yoga mat and turn your toes slightly outward. Rest your left forearm on your left thigh and reach your right arm alongside your head with your palm facing the mat. Stretch through your fingertips to help lengthen the right side of your body as you draw your left shoulder back and down in Extended Side Angle Pose Variation. Breathe into the right side of your rib cage. Take several breaths here.

(Photo: Michael Burke)

4. “Fallen” Extended Side Angle Pose

From Extended Side Angle Pose Variation, lower your hands to the yoga mat a few inches in front of you. Walk your hands toward the right side of the mat. See if you can walk your left hand farther away from you than your right hand. Press your left knee toward the back wall. Tent your left hand to increase the stretch in the left side of your rib cage. Take a few breaths here, then walk your hands in toward your body and lift your chest upright.

(Photo: Michael Burke)

5. Gate Pose

Still kneeling on your right knee, inch your left foot toward the left side of the room until your leg is straight. Rest your foot on the floor with your toes pointing forward (shown) or press your heel into the floor and point your toes toward the ceiling. Your foot should be in line with your right knee. Reach your right arm overhead with your palm facing the left side of the room. Lean to your left as you walk your left hand down your left leg. Rest your left hand lightly against your outer thigh, knee, or shin in Gate Pose. Take a few breaths here, then lift your chest to an upright position.

(Photo: Michael Burke)

6. “Fallen” Gate Pose

Still kneeling on your right knee with your left leg straight out to the side, lower your hands to the mat a few inches in front of you. Walk your hands farther away from you, toward the front left corner of the mat. Plant your left hand on the mat underneath your left shoulder and walk your right fingertips a little farther away. For a more intense stretch in your right side body, tent your right fingertips. Stay here for several breaths.

Return to your hands and knees.

(Photo: Michael Burke)

7. Side Plank Variation 

Return to Gate Pose with your left leg straight. Plant your right hand on the mat or a block placed underneath your right shoulder. Reach your left arm overhead with your palm facing the floor, feeling a gentle stretch from your left heel all the way through your left arm. Take a few breaths in Side Plank Variation, then lift your chest to an upright position.

Repeat Low Lunge With a Side Bend, Extended Side Angle Pose Variation, “Fallen” Extended Side Angle Pose, Gate Pose,“Fallen” Gate Pose, and Side Plank Variation on the opposite side.

(Photo: Michael Burke)

8. Savasana

Lie on your back and relax your arms and legs in Savasana. Instead of trying to stop your thoughts, imagine space alongside them, as if they are written in a book whose margins keep expanding. This silence and peace is always there when you need it, just off to the side of your thoughts. Stay here for a few minutes or as long as you like.