Stretch the torso with side flexes

We often stretch by doing forward, backward and twisting exercises, but the spine can also bend to the side. Practicing either version of this yoga posture helps to loosen the muscles on the sides of your torso. Lengthening your back muscles and creating more space between the ribs can be invigorating and can give your body a new sense of freedom. Always remember to breathe deeply and freely while in these poses.

1 Sit upright on the floor and straighten your left leg out to the side. Bend your right knee, bringing your foot to the inner left thigh. On an exhalation, rotate your torso to the right, placing your left hand or forearm on the floor in front of your left thigh. Inhale and reach up with your right arm until it is above your shoulder. Keep both sit bones on the floor and focus on stretching your right arm away from your right hip. Hold this pose for six to 10 breaths. Return to the starting position and switch sides.

2 If you are flexible enough to go deeper into the stretch, then continue to the more advanced variation by moving your torso closer to the floor. Bring your right arm alongside your right ear and hold the foot of the extended leg. Keep your top shoulder directly over your bottom shoulder and continue to breathe fully in this stretch. On your inhalations, visualize lengthening your torso; on your exhalations, stretch farther over the extended leg. After six to 10 breaths, return to the starting position and switch sides.

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-- Karen Voight