4.6
(76)
The Glutes Sides pose stretches the hips, knees, and ankles, respectively. Your flexibility is extended and increased through the spine, shoulders, and chest.

Time
1-5 Minutes
2-3 times per week

Muscle Group
Abdomen, lower back, buttocks

Difficulty
Easy

Fitness Type
Stretch

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Safety Tips

Avoid this exercise if you have a knee injury or if your hips are too tight. Do not force this pose on your body because it might not apply to you.

Skipping
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Equipment Required

Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Water are great for this .   Read are reviews on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

1-2 minutes
10 secs hold
Repeat 3 times

Intermediate

2-4 minutes
20 secs hold
Repeat 4 times

Advanced

3-5 minutes
30 secs hold
Repeat 5 times

Instructions

Focus Point:  Resist the urge to twist and keep your back and shoulders as flat as possible.

Step 1
Watch the instructional video, then read the following for clarification.

Sit straight on the edge of the mat with your legs straight.   Cross your legs by the shin and your foot behind the opposite knee

Step 2
Place your right hand behind you.

Step 3
Twist your body as you touch your left knee with your right hand. Spine straight and facing forward.

Step 4
Hold for up to 10 breaths.

Step 5
Exhale as you come back to the center.

Step 6
Do the reverse of the position.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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