SupineBeginner
Side Lying Leg Cross
Anantasana Variation
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About This Pose
Side Lying Leg Cross is a restorative pose performed on your side with the top leg crossed over the bottom. This gentle position opens the outer hips while providing a mild twist through the spine. The supported nature of lying on your side allows the body to relax fully while still receiving the benefits of a gentle hip opener and spinal release.
Step-by-Step Instructions
- 1
Lie on one side
- 2
Support head with bottom arm
- 3
Cross top leg forward
- 4
Rest knee on floor or block
- 5
Relax entire body
- 6
Breathe slowly and deeply
Alignment Cues
- Relax neck completely
- Breathe slowly and deeply
- Keep spine in neutral
- Let hip release naturally
Benefits
- Opens outer hips gently
- Releases lower back tension
- Provides mild spinal twist
- Promotes relaxation
- Accessible for all levels
- Good transition pose
Modifications
- Use blanket under knee
- Support head with pillow
Variations
- With arm reach
- Deeper cross
Cautions & Contraindications
Cautions
- Keep spine neutral
- Avoid rolling forward
Avoid this pose if you have:
- Hip injury
- Lower back pain
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
30 seconds
Tags
side lyinghipsrestorativebeginner
Equipment
yoga mat
