Side-Lying Rest

Savasana for when your back isn't an option

Side-lying rest offers the same deliberate stillness as Savasana, without needing to lie flat. It is a common choice in pregnancy, and it also suits people who feel uneasy on their back or who find that position hard on the lower back. Props make all the difference: once the head, knees and top arm are supported, there is nothing left to hold up.

How to set it up

• Lie on your side with your knees bent and your hips stacked
• Place a pillow under your head so the neck stays level with the spine
• Slide a bolster or firm pillow between your knees, and down to your ankles if you like
• Hug a pillow to support your top arm and stop your chest from rolling forward
• Cover yourself with a blanket, as the body cools quickly at rest
• Close your eyes and let each breath out soften your jaw, shoulders and belly

Props at home

• Bed pillows work for your head and knees
• A rolled blanket or firm cushion can stand in for a bolster
• A folded towel under your waist can make a sensitive hip or lower back more comfortable
• A pregnancy pillow can take the place of several separate supports

Which side should you lie on?

Either side is fine for most people. In later pregnancy the left side is often suggested, though many people move between the two for comfort. If one side causes numbness, heartburn or shoulder pressure, change sides or adjust your pillows. Follow any specific advice your midwife or doctor has given you.

How to come out

Stay for 5 to 15 minutes. To finish, deepen your breath, move your fingers and toes, then press your hands into the floor and come up to sitting slowly, with your head rising last. Stay seated for a few breaths, particularly in pregnancy, since standing up quickly can make you feel lightheaded.