Sidelying Restorative, arm at side, using blankets only
Variation with top arm overhead, top arm can explore different position to give the most comfort for your body
I thoroughly enjoy this posture, as I rarely find this kind of comfort while lying on my side. It supports your body, giving space for your shoulder and maintaining a neutral spine. Again, always be patient with the props and find a position that feels completely safe and comfortable before you decide to being your practice for any length of time.
Place your mat and possibly a blanket down on your floor before you begin with props and folding. Begin by finding 2 to 4 blankets, thick wool ones work the best. Fold them to create a platform for your torso and rib cage, with the height supporting a relatively neutral spine. Create a narrower platform for your neck and head, again at a height to maintain comfortable, neutral alignment. You want the weight of the head completely supported, and the body aligned, checking the head/ears, spine, and hips relative to each other.
As you are ready, and the props are set, take a moment to settle into your breath. Slowly roll down onto your side into the supports, making sure you are completely at peace, and stay for 3 to 5 minutes, only longer if you are familiar with the pose and feel comfortable staying. Over time you can gradually increase the duration of your experience here. Also, you can rest the top arm at your side, or begin to explore with movement, allowing the arm to float and move through the air. Some people find it comfortable to take the arm overhead, gently wrapping the arm around until the hand can arrive at the blankets for support. I urge you to follow your own comfort, and at no time should you experience pain. Be patient with your body and really listen to what you need. Breathe. Then listen even more.
You can also try the variation below, if you have a bolster handy. You can bend both knees, or extend the bottom leg as shown here, resting the top limbs into the bolster. Always remember that your spine should be neutral, completely supported, and the breathing full and present. Enjoy!
Variation with large bolster and blankets. Remember: total comfort is key!
Live well and enjoy your time to rest and reflect…
Cheri
6 comments
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January 21, 2010 at 7:45 pm
Tom C
okay now i have a of questions. if i laid on my back and got restored why do it on my side. Next when do i do restorative postures. After each yoga practice? Whenever i need a break to wind down from the day? After each run that i do. Through out the day when i am sick.
January 22, 2010 at 3:46 am
ginger
This looks wonderful, I can’t wait to get started.
January 22, 2010 at 7:09 pm
Lisa
Good position, Cheri! I also like the one like this but where the knee is allowed to touch the mat. That;s often when I hear my spine snap crackle and pop (in a good way
January 23, 2010 at 12:40 am
evolvewellness
Hi Lisa,
Glad to see you were able to navigate to the blog. When the knee is not supported as it is in this posture, it takes it a bit out of the restorative realm, into a deeper unsupported spinal twist, sometimes putting strain into the SI joint if force is used. Just make sure you move with a gentle intelligence, listening to your own body. Being fully supported allows the body to truly rest and retain this range of motion without force or effort.
February 3, 2012 at 7:41 pm
Mind-Body Alignment | glass half mindful
[...] But, this side is for digestion. Flip it and it puts you to sleep. One change – your left arm should stretch outward (feel free to place a pillow on top of it to keep it neutral) and you should be very mindful of keeping a flat back (imagine there is a wall behind you– may be helpful to put a pillow there, too). If you’re like me and slept on your stomach for more than 20 years, this pose as it is on your left side helps as a transition since the hand placement is more parasympathetic to your nervous system. Find more restorative variations here. [...]
February 4, 2012 at 10:30 am
evolvewellness
Hello there! Thanks for visiting my blog. I do agree that the organs are stimulated differently in the sidelying pose (whether you ly on your left or right hand side). I have since been practicing this restorative a bit differently – more of a side curve in the spine/lateral flexion subtly over a bolster, and using a roll of towel into the span of the cervical spine to create space. Plenty of variety! Glad to see your comment. Cheers.