Side lying pose


Side lying pose is a yoga asana that can be beneficial for many aspects of physical and mental health. It is a simple posture that works the muscles of the hips and core, while also allowing for deep relaxation and introspection.

In this blog post, we will discuss the benefits of the side lying pose, how to get into the pose, modifications to make it easier or more challenging, common mistakes to avoid when practicing the pose, and safety tips to ensure safe practice.

By understanding the basics of the side lying pose, you can experience its many benefits with confidence.

Side lying pose

Benefits of Side Lying Pose

The Side Lying Pose, or Supine Lateral Stretch, is a yoga pose that has many benefits. It is a great pose for relieving fatigue, improving posture and providing a gentle stretch for the spine.

This pose can also help to reduce stress and tension, increase flexibility and improve digestion. Additionally, it can help to improve circulation and can also be used to help alleviate lower back pain.

It is an excellent pose for those who suffer from sciatica, as it helps to release the sciatic nerve and can also provide relief from other types of back pain.

Lastly, this pose can help to reduce stiffness in the hips, improve breathing and can also help to improve balance and coordination.

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Getting Into the Side Lying Pose

The side lying pose is one of the most common yoga poses and can be used to increase flexibility, strengthen the core and relax the mind.

To get into the side lying pose, begin by lying on the floor on your side, with the body in a straight line and the legs and arms extended. Make sure to keep the legs and feet together and the arms slightly away from the body.

Gently turn the head to the side, inhale and lift the top arm off the floor while using the lower arm as a base, with the palm resting on the floor.

Exhale, and draw the top leg up and rest the foot on the floor. Inhale and lift the chest, press the shoulder down and back, and gaze forward. Hold the pose for several breaths, then release and repeat on the opposite side.

Modifications for Side Lying Pose

Side lying pose is a great way to stretch and lengthen the body, as well as relax the muscles. It is an excellent pose for beginners, as it does not require any advanced skills or strength.

To modify the side lying pose, start in a seated position, then slowly lower your body to the side, using your hands to provide additional support and balance. Keep the hips and shoulders squared, and the neck and head in line with the spine.

If you need to rest your head and neck, use a pillow or folded blanket for additional support. If your hips are uncomfortable, try placing a bolster or folded blanket under your hip for additional support.

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To come out of the pose, lift your head and press your palms into the floor to help you sit up.

Common Mistakes When Practicing Side Lying Pose

Side lying pose, also known as the lateral reclining pose, is a great way to stretch and relax the body. It is important to practice this pose correctly to get the most benefit and avoid common mistakes.

When practicing side lying pose, it is important to keep your spine in a neutral position, with your hips and shoulders stacked on top of each other. Make sure your neck and head are in line with your spine and avoid bending your neck.

Additionally, ensure that you are using a cushion or folded blanket for support under your head. Keep your legs straight and avoid crossing them at the ankles as this can create strain in your hips.

Finally, make sure your arms are relaxed and at your sides, rather than in front of or behind your body. Practicing side lying pose with correct form can help to improve posture and provide a sense of relaxation.

Safety Tips for Practicing Side Lying Pose

Side lying pose is a great way to relax your body and mind while incorporating some physical benefits. However, it is important to practice this pose safely. Here are some safety tips to ensure you maximize the benefits of side lying pose without putting your body at risk.

First, choose a comfortable surface to lie down on, such as a yoga mat or a pillow. This will provide extra cushioning and support for your body. Also, make sure your arms and legs are in line with your body and not extended beyond your comfort zone.

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Second, keep your back and neck aligned. This will help you maintain the correct posture and keep your spine in the correct position. Additionally, make sure that your hips are square, and your shoulders are in line with your hips.

Finally, if you experience any discomfort or pain while practicing side lying pose, stop immediately and adjust your position.

This pose is meant to provide a relaxing and calming experience, so it is important to listen to your body and take breaks as needed. Following these safety tips will help you enjoy the benefits of side lying pose in a safe and comfortable manner.


Side lying pose is a great pose to incorporate into your practice, as it can help you to build strength and flexibility in the body. It is important to remember to use the proper form, modify accordingly, and practice safely in order to benefit from this pose.

Doing so will help you maximize the many benefits of side lying pose, such as improved posture and balance, increased mobility and flexibility, and improved breathing. With consistent and mindful practice, you can make the most of this pose and reap the many rewards it has to offer.

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