The pose of the week is

Side lying stretch with a bolster

In our daily lives, typically we don't do a lot of movement that requires our bodies to bend laterally. Which is why a side lying stretch over a bolster can feel like a real treat, providing a blissful release of the thoracic spine and the inner spaces between our ribs. 

In this pose you should feel a stretch in the side body facing the ceiling.  To intensify the stretch, use a larger size bolster. For a more mild stretch, use a smaller bolster.  

• To come into the side lying stretch pose, roll your side body over your bolster, ensuring that the waist makes contact at the bolster. Your hips or shoulders will be slightly above the floor.
• For added support, you can place a rolled-up blanket or a small Atlas bolster between your knees.
• Your top arm will reach over your head. If it does not reach the floor comfortably, place a block or a bolster under your hand.
• Once you are comfortable, you can stay in this the pose for 2-5 minutes. When you’re are ready to come out, bring your top hand to the floor and gently push yourself up. Then repeat on the other side.

This pose may help improve respiration and can aid in long-term breathing issues such as asthma. Side-lying stretch may also relieve minor back aches and increase energy in the body.

Avoid this pose if you have major back or shoulder injuries or if you are more than 3 months pregnant.

This pose works well as a warm up to back bending restorative poses such as Setu Bandha Sarvangasana / Bridge Pose or Supta Baddha Konasana / Reclined Bound Ankle Pose.