For so long we were lead to believe “no pain, no gain”. Well nothing in yoga should be painful. One comment I received recently was that it “hurts to lay on stomach”. If you are the person for who it hurts to lay belly down, you aren’t alone. No more suffering in silence! Disclaimer: links in this post may be affiliate links
When we lay on the floor on our stomach for poses like cobra, or face down savasana, it can be uncomfortable. For some, it can be absolute hellish pain. Not to fear, I have a couple of tips to help diminish or even eliminate that pain!
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Hurts to lay on stomach?
For some reason we get stuck in “yoga rules”, imagining that there is one rule for all. When the opposite is true. Let’s look at two quick fixes that may immediately change things and help relieve the discomfort.
Tip #1 – leg position
If you’re one of the people for who it hurts to lay on stomach the first thing I suggest is to widen the distance between the legs. Quite often in yoga we think we have to have the legs ‘superglued’ together. In fact, for back health I recommend the feet be hip distance apart.
This simple act alone can help to alleviate back pain for many when laying face down. Remember, throw the ‘one size fits all’ rule book out the window! You MAY need to take the feet wider.
Tip #2 – lift feet
My second piece of advice is for those for who it hurts to lay on stomach for long periods of time. For example, in face down savasana. Sure, widening the feet can be great but, sometimes it’s the duration that is the factor. If this is the case lift the feet.
Now, don’t just leave them in the air. Support them! Using a yoga bolster is my personal preference. But, you could use blocks, cushions, a foam roller etc. This simple modification can help to relax the muscles of the back body and allow us to surrender into the pose.
If you have back pain when laying prone (face down) then try these two tips to see if it helps. Sometimes a little space and support is all we need. Not just in yoga but in life.
- Do you suffer with back pain?
- Have you tried face down savasana?
- Are there yoga poses that you suffer in silence?