SupineBeginner
Side Lying Supported Pose
Anantasana Rest
www.yoga-sequencing.com
About This Pose
Side Lying Supported Rest is a restorative position where the body rests completely on one side with proper bolster or pillow support. This pose is particularly beneficial for those who cannot lie flat on their back comfortably, including during pregnancy. The supported position allows for deep relaxation while maintaining proper spinal alignment.
Step-by-Step Instructions
- 1
Lie on one side
- 2
Place pillow under head
- 3
Stack legs or place pillow between
- 4
Rest top arm on body
- 5
Close eyes
- 6
Breathe naturally
Alignment Cues
- Soften breath completely
- Relax jaw and face
- Let body be heavy
- Release all effort
Benefits
- Promotes deep relaxation
- Supports proper breathing
- Alternative to Savasana
- Safe during pregnancy
- Releases full body tension
- Calms nervous system
Modifications
- Use bolster behind back
- Pillow between knees
Variations
- With bent knees
- Fetal position
Cautions & Contraindications
Cautions
- Support head and neck properly
- Stay aligned
Avoid this pose if you have:
- Neck injury
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
120 seconds
Tags
side lyingrestorativerelaxationbeginner
Equipment
yoga matpillow
