SupineBeginner

Side-Lying Supported Backbend

Anantasana Prep

Yoga practitioner in side lying position with chest open.

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About This Pose

Side Lying Supported Backbend uses bolsters or blankets to create a passive opening of the chest and side body while lying on one side. This restorative variation allows the front body to open through gravity and prop support rather than muscular effort. It's particularly helpful for releasing tension in the intercostal muscles and promoting deep breathing.

Step-by-Step Instructions

1
Lie on one side
2
Support head with bottom arm
3
Open top arm overhead
4
Arch back gently
5
Open chest toward ceiling
6
Breathe into expansion

Alignment Cues

Breathe into ribs fully
Relax jaw completely
Keep hips stacked
Reach through top arm

Benefits

Opens chest passively
Releases side body
Stretches intercostals
Promotes deep breathing
Completely restorative
Requires no effort

Modifications

Use bolster for support
Bend bottom knee

Variations

With leg extension
With twist

Cautions & Contraindications

Cautions

Keep neck neutral
Do not collapse chest

Avoid this pose if you have:

Neck injury
Shoulder pain

Use This Pose

Quick Facts

Primary Focus

spine

Secondary Focus

chest

Suggested Hold

30 seconds

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