In Part One, we saw how a Pranayama Bolster can support an expecting parent in a comfortable side-lying position for Savasana. For Part Two, let’s see how a Standard Bolster can be used to create a modified version of the traditional Savasana pose during pregnancy. Most pregnant people find it uncomfortable to lie on their backs for a long, traditional Savasana pose. This is because back-lying can put pressure on the inferior vena cava, which is the large vein that returns blood back to the parent’s heart and brain. However, creating a gentle incline for the pose can transfer pressure away from the vena cava while still achieving the desired release that comes from resting on the back.

You will need:

• 1 Standard Bolster
• 2 Blocks (The Big Foam Blocks work really well!)
• 1 Blanket (2 would be great if you have them)

Setting Up for Savasana

Start by setting up the two blocks toward the back of the mat. One block should be placed on the lowest setting, in the back/center of the mat running the long way and parallel to the long sides of the mat. Place the second block on the highest setting directly behind the low block. They will make a 90 degree angle. Be sure that both blocks are on the mat and that they touch to minimize slipping or moving. Take the large bolster and place it lengthwise resting on the blocks. The top of the bolster should line up with the tall block in the back. Check that the bolster makes contact with the low block for full support.

Sit directly on the mat with the low back right up against the bolster keeping your glutes firmly planted on the mat. A slight roll through the side will bring you to lying back on the bolster, still seated on the mat with your low back resting at the base of the bolster and your head toward the top of the bolster.

Sit directly on the mat with the low back right up against the bolster keeping your glutes firmly planted on the mat. A slight roll through the side will bring you to lying back on the bolster, still seated on the mat with your low back resting at the base of the bolster and your head toward the top of the bolster. Depending on your body, it is possible that a blanket under the head is needed to keep you in better alignment. Adjust the blanket to find the best position- you can check to make sure your ribcage isn’t flaring up and that your neck is in a neutral position.

Add a Blanket

As an additional option, you can place a blanket (thin or folded at a quarter) right in front of the bolster. This makes the seat of the pose a little softer and easier on the hips. If you use an extra blanket for this be sure to place it at the same time as the bolster, before you get into the pose.

Now you know two great options for finding a comfortable and safe position for Savasana during pregnancy!

Read Part One >>

(Always consult with your care provider before beginning any exercise program during pregnancy.)

It seems like Savasana is one of the favorite asanas and if anyone could use a mini-nap, it’s an expecting parent who just finished up a prenatal yoga practice! However, most pregnant people find it uncomfortable to lie on their backs for a long, traditional Savasana pose. This is because back-lying can put pressure on the inferior vena cava, which is the large vein that returns blood to the mother’s heart and brain.

It’s All About Props

So how can we find a comfortable position in Savasana? Props! Specifically, yoga bolsters. Soft but supportive, they come in a variety of sizes and shapes, so there are many options to choose from. For part one, we will set up the side-lying Savasana.

You will need:

• 1 or 2 Pranayama Bolsters
• 1 or 2 blankets

For this version, I prefer the Pranayama Bolster. It’s the perfect length for supporting the knees and ankles, and its slim profile makes it easier to adjust, especially when you’re working around a baby belly.

Setting Up for Savasana

Choose the side that is most comfortable for you. Be sure to roll down through your side and get back up through your side, using the strength of your arms to help lower you down and push you back up (as opposed to rolling back, like through the sit-up position). Place the bolster between your legs.

The key to setting this up properly is making sure the bolster is between your knees AND your ankles so the body is in greater alignment from the hips all the way to the feet. This can help eliminate lower back pain that can be caused by poor alignment of the legs and hips. Supporting only the knees and forgetting the ankles won’t achieve the optimal alignment needed for this position.

For more support and to align the upper body with the lower body, use a blanket under your belly (as opposed to letting the weight of the baby pull your center down toward the mat). Finally, use a blanket or another Pranayama Bolster to support your head, keeping the neck and spine in alignment with the rest of your properly-aligned body. Ta-dah! Super-comfy Savasana for the pregnant body.

*Do* do this at home. It’s also a great way to sleep at night, supported and in good alignment. Keep those ankles supported too!

(Always consult with your care provider before beginning any exercise program during pregnancy.)

Read Part Two >>