Vinyala

Pose sheet

Side-Lying Relaxation Pose

Pārśva Śavāsanaपार्श्व शवासन

Rest on your side with bent knees and supported head, legs, and arms.

Open this pose in the 3D body

Steps

Support

Lower side on the floor; head, legs, and upper arm supported.

Enter

  1. Prepare blankets for your head and pillows for legs and arm.
  2. Lie on your right side, resting your head on a blanket.
  3. Bend both knees forward; place pillows between thighs, knees, and ankles.
  4. Extend the lower arm forward; rest the upper arm on pillows.

Hold

  1. Keep your hips stacked.
  2. Align your head and neck with your trunk.
  3. Let the floor and props carry your weight.
  4. Soften your hands and let your feet relax.

Exit

  1. Place your upper hand on the floor before your chest.
  2. Press the floor and slowly rise to sitting.
Gaze
Eyes closed.
Duration
10–20 minutes.

Adapt

Adaptations

  • Level headAdd or remove blankets until your head and neck align.
  • Padded floorSpread a blanket over your mat beneath your side.
  • Supported backPlace a bolster behind your trunk.
  • Other sideSwitch sides and reposition the same props.

Variations

  • Without pillows: head on your extended lower arm.
  • Nesty Savasana: hug an elevated bolster; padded back against the wall.