Yoga Poses for Relaxation: Simple Supported Side Bend

Simple Supported Side Bend

3 to 5 minutes per side

Yoga Poses for Relaxation: Simple Supported Side Bend


Bolster (or 2 rolled blankets or a large pillow)

Square eighth-fold blanket


  • If you have a spinal injury, replace the bolster with one or two stacked long eighth-fold blankets to reduce the curve in your spine.


  • Gently stretches your obliques, latissimus dorsi, and intercostal muscles.
  • Gently decompresses your spine.
  • Invites your breath to deepen.
  • Supports and maintains your spine in normal, healthy lateral flexion.
  • Helps relieve lower back pain.
  • Encourages a feeling of flexibility.


  1. . Sit on your right hip with your knees bent and feet tucked behind you

and bring the long edge of the bolster up against your right thigh.

  1. . Roll up the blanket and place it on the other side of the bolster with a

small gap in between.

  1. . Lay your right side over the bolster, placing your right shoulder in the

gap between the bolster and the blanket. Release your right arm out in front of you and rest your head on the blanket.

  1. . Rest your left arm on your side, or draw it up alongside your left ear for

a little more length.

  1. . Remain in the side bend for 3 to 5 minutes. To exit, place your left

hand onto the bolster and press yourself up. Leave the props as they are and turn yourself around to sitting on your left hip to repeat the pose on the other side.


Place a blanket or pillow between your knees for more support or to relieve discomfort in your knees or hips.

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