Savasana for the Prenatal Practice: Part Two

This entry was posted on May 7, 2021 by Alicia Poldino.
Prenatal Savasana with Standard Bolster
© Kaesie Cole Photography & Utah Prenatal Yoga

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:

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.

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.)

About Alicia Poldino
Alicia took her first yoga class in 1998 and she has explored and enjoyed various styles of yoga during that time. In 2014, she established Utah Prenatal Yoga (Utah’s first and only yoga studio dedicated to supporting people during the birth years) and is the founder and lead trainer for the Trinatal Yoga School: A full-spectrum, 85-hr Prenatal and Postnatal Yoga Teacher Training Program. Alicia is a Registered Prenatal Yoga Teacher (RPYT), Experienced Registered Yoga Teacher (ERYT-500), and formerly Certified Anusara Teacher®. Finding the humor in having babies is essential to her sanity and she sincerely believes that a consistent yoga practice can improve the experience of pregnancy, birthing, and parenthood. You can find her studio classes at UtahPrenatalYoga.com and and the Teacher Training Program at TrinatalYogaSchool.com.