Prenatal Yoga Relaxation – 3 Ways to Modify Savasana during Pregnancy

Hey, Miracle Makers! Today we are going to show you a few different ways that you can set up for Savasana or Final Resting Pose during pregnancy So let's jump in

The first one we'll show you is Side-lying Savasana, which is really the best for it your circulation all over and it's a great way to sleep We'll set it up like this (Most of the time you don't have a whole studio full of props, so if you have them handy–have a bolster, have a couple blocks, and have a blanket If you don't have that handy, then you could use couch cushions or whatever you need to get in this position But we'll show you with what we have

Katie is going to come on to her side It's her left side She's just going to lay down, and her bottom arm is going to be like her pillow The top leg bends to about 90 degrees and just rests right there on this lovely bolster She's just snuggling with the blanket on the blocks

Her bottom leg can go straight out Yep I'm not going to keep her here for too long right now, but if she were to be in a class where I'm going to keep her for 10 minutes or so I might tell her to put a blanket under her hip to kind of give her a little extra padding I may even roll up a blanket and put it under her baby bump to give her a little extra support there, too So those are some things that you can do to make yourself more comfortable if you're going to be here for a longer

For today's purpose, I'm just going to show you the shape that you're going to make Once you're here close your eyes take a few full deep breaths and just feel the support underneath of you Then, after you've been here for a few breaths, you will to roll into your hands and gently press up to a comfortable seat Just know she's not going to sit straight up She's going to roll to the side (well she's already on her side) but she's going to roll onto her hands and press up that way

Then, we'll show you the favorite option of, I think, everyone who comes to my prenatal yoga classes I give all of these options, and everyone just does this option instead and they ignore me So this is the ramp option, and it looks like this Katie's building stair steps with her blocks She likes this block long

It can be long or it can be this way–it really doesn't matte It can be on this level or you can take it up even another notch, depending on how much lift you want for your spine I'm going to put it back the way that she had it Then, she's going to bring that bolster right on top so it makes a ramp Her sacrum is going to come to the end of the bolster

She likes a little extra padding for her seat, so she does that with a blanket Then, the legs come straight out in front of you Feet flop open like a book Turn your palms to face up so the backs of your hands rest on the floor Then just close your eyes

Take a few breaths What is really lovely about this position is that you get the feeling of laying flat on your back which, I totally missed in the later months of my pregnancy when I wasn't supposed to lay on my back anymore, but also you feel gravity helping you to pull your shoulders back and down toward the floor, which opens up your chest It can soften all that tension through the neck and the shoulders at the same time as you're just relaxing We all need so much more of this anyway, but especially during pregnancy So take a couple breaths where you are, just experiencing what it feels like

As you're ready, bend your knees, bring your feet to the floor Roll all the way off of your support and into your hands to press yourself up to a comfortable seated position Awesome So, I'm going to show you one more variation This one is for moms who just really don't feel comfortable laying on their backs or their sides any more for whatever reason

We'll leave this set up the way that it is So she's got the ramp going there The blanket, you could use for your knees She's going to come into a Child's Pose and rest on the bolster The knees are wide, big toes touch

Make sure there's lots of room for the belly, so you're not squishing the baby into the bolster or onto your thighs And then you can just come forward and down you can rest your forehead on the bolster or you can turn and rest one cheek or the other cheek Then just close your eyes The beauty of this one is you have a couple options She has her arms up by her ears

That's fine Or you can bring your hands back and so the fingertips line up with your toe tips Yep And then there's a rounding that happens through the upper body That gives you a little bit more spaciousness through the upper back and the shoulders in the back

So take a couple breaths here, and then lift up your head and bring your other cheek to the mat, I mean to the bolster Then, just take a couple breaths there, close the eyes, soften the face, the tongue, the jaw Then when you're ready to come out you'll just bring your hands under your shoulders and gently press yourself up to your comfortable seat Good

So, you cannot practice Savasana for too long Some people say 20 minutes a day when you're pregnant And, guess what? If you don't feel like doing anything else on your mat you can just do this, and that can be your practice for the day–any version that you want So, until next time, may you each be blessed with peace and joy, love and light Namaste

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