Restorative yoga for Pregnant women
Setting up a safe and comfortable Savasana is very simple. In the video featured in this blog, you can see the most ideal set-up for pregnancy. However, you can always make do even if you don’t have any props.
You could grab a couple of pillows off the bed or even a couple of blankets. The blankets are lovely under the side hipe with a pillow for the head and another to rest your leg over.
Since the Inferior Vena Cava runs slightly to the right of the spine, it is believed to be most beneficial for pregnant women to lay on their left sides. Although for the length of a typical Savasana this may or may not make a huge difference anatomically. If you are looking to be lying longer in Yoga Nidra, this will definatlely make a difference to how comfortable you will feel.
Ideally, when laying on the side, women have support under their head to keep it in line with the rest of their spine. You can use your arm as shown in the video, or additional props such as a pillow, folded blanket, sweatshirt, or block to achieve this height. This will help prevent any pulling, compression, or over-stretching in the neck and shoulder area.
It is also best to support the top leg as suggested with a bolster as show or pillow. This allows comfort and avoids any possibility of compressing the bottom leg and hip joint. Using a bolster, folded blankets, or even a block for this purpose can do the trick. While it’s certainly okay to place the prop between the legs, it is much preferred to place the prop in front of the bottom leg, as is videos above. With the bottom leg straight, and the top leg is shifted forward and supported by props, this allows space in the body and pelvis, and avoids compressing the bottom leg and hip joint. Try this position yourself, even if you’re not pregnant, and notice how wonderful and spacious it feels!
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Contraindications and Cautions
- Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster.
- Pregnancy: Raise your head and chest on a bolster as show above
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