PA-0303
At a glance
Props under the head and between the knees make this a fully supported rest on one side. It is the final relaxation of choice during pregnancy, for anyone who cannot lie on their back, and a comfortable alternative to Corpse Pose for anyone with breathing, back or reflux concerns.
“Let the pillow carry the head and the knees carry each other.”
Essence
Corpse Pose asks the body to lie flat, and many bodies cannot do that in comfort. Side-lying removes the problem. With the head and knees supported, the spine rests neutrally and the breath is easy. In later pregnancy lying on the left side is also the recommended resting position, since it avoids pressure on the major vessels behind the uterus.
Intention
To rest on the side with the spine and joints neutral and fully supported, easing the breath and the body.
What this pose develops
Physical
- •Release in the hips, lower back and shoulders
- •Easier breathing for those who struggle lying flat
- •Comfortable rest in later pregnancy
Mental
- •Settling and deep relaxation
- •Permission to rest in whatever shape works
Teaching concepts
- •Offering inclusive rest options
- •Setting up props for a variety of bodies
How to practise
- 1Lie on the left side with a folded blanket or pillow under the head so the neck is level with the spine.
- 2Bend the knees slightly and place a bolster or pillow between them, with the ankles supported too.
- 3Rest the top arm on a pillow in front of the chest and the bottom arm gently forward or folded under the head.
- 4Let the eyes close and the breath be natural.
- 5Stay for 5 to 10 minutes.
- 6To come out, roll to the back or press up slowly to sitting.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Head height matches the width of the shoulder so the neck stays level.
- •Spine long and neutral, with the knees slightly bent.
- •Pillow between the knees keeps the hips stacked.
- •Top arm supported to avoid dragging on the shoulder.
Breath
Let the breath be natural and easy. The side-lying position often makes the exhale feel longer without any effort.
Teacher’s eye
Begin with the neck. A neck bent up or down means the head support is the wrong height, and fixing it makes the rest of the pose possible. Also look at the top hip, which will pull the pelvis forward if the knee support is too thin.
Student practice
Reflect after practising:
- •Add height under the head until the neck feels level.
- •Use extra pillows wherever there is a gap between the body and the floor.
- •Switch sides if one is more comfortable.
Common movement strategies
Rather than mistakes, you may notice:
- •Begin with a few slow breaths to settle.
- •Support the belly with a small pillow in later pregnancy.
- •Cover with a blanket for warmth.
Modifications
- •Pillow under the belly.
- •Pillow hugged to the chest.
- •Right side instead of left if more comfortable.
Props
Completion check
- ✓Roll slowly onto the back or press up with the hands.
- ✓Sit for a moment before standing.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
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