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Side Bend
7. FLEXIBILITY
How to Perform
Declare your tier, then bend laterally into the position and hold it still. Keep both hips grounded and the movement purely side-on, not rotating or leaning forward.
Rules
Declare your tier before starting. Hips stay square and grounded; leaning forward or twisting voids the hold. Longest hold at your tier wins, and a higher tier always outranks a lower one.
Scoring Method
difficulty+time
Difficulty tier + hold time
Difficulty Tiers — D1 to D4
D1
Standing Bend
Feet planted, one arm overhead, bend directly to the side
D2
Gate Pose
Parighasana — kneel on one knee, opposite leg extended to the side, bend over it
D3
Seated Bend
Parsva Upavistha — seated wide-legged, torso laid along one leg reaching the foot
D4
Side-Split Lateral
Wide or side-split stance, torso flat along one leg, chest open
Personal Best
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