Restorative Breakdown: Supported side-lying

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by Megan

Supported Side Lying is one of my favourite restorative poses because it works into the side body and accesses the lateral aspects of the rib cage. This can be a nice way to stack the joints of the shoulders, hips, knees, and ankles while allowing a passive opening of the top side of the body through the low back and ribs. 

This pose is a supported side bend, and the addition of props between the hip and lower rib cage, as well as under the head, help to reduce muscular effort, making it more restorative. This side bend is particularly helpful for opening the rib cage and improving awareness and function of the diaphragm, including the intercostals and other muscles of respiration.

A version of a restorative Side-lying

Benefits of this yoga pose?

When it comes to breathwork, all too often we only pay attention to the front of the body, but the rib cage and muscles of respiration move in 360° around the entire trunk. Side-lying postures are an opportunity to increase awareness and opening of the muscles through the side of the trunk. The gentle compression of the side of the body that's laying on the floor can help to increase sensory awareness. Conversely, the top side of the body is allowed to open through the ribs and diaphragm; this opening can be encouraged by lifting the top arm up and over the head.

How to use props in this shape

Alternative use of props for restorative side-lying

Want to give it a try? Place a coregeous/pilates ball or a low bolster between your bottom hip and lower part of the rib cage.

Bring a bolster or blanket of the thickness you desire between the shins and knees. Or straighten your bottom leg bringing the top leg to rest on a thick bolster. The goal is to keep the hips neutral and square.

Place a blanket/pilate ball/small bolster under your head to keep the neck supported and in neutral.

The top arm may reach above your head and rest on a block (picture #2), hang behind you (picture #1), or tuck in front towards your chest.

Don't have props?

That's okay, we’ll recreate this shape at home! You can use rolled towels and regular pillows to create support for under the side body, the head and between the knees.

A version of side lying using pillows and blankets.

Whatever props you choose, don't forget to flip sides and adjust for comfort! Your two sides may not look the same, but instead of aiming for symmetry of shape, try to feel the same level of softness.

While you rest into this shape, focus on your breath, noticing the movement available on the top side of the body.