Being pregnant is a wonderful and transformative experience. At times it can be challenging, filled with anticipation and uncertainty. While at other times it can be truly magical, giving you a newfound respect for what your body is capable of creating. Whatever your experience, one thing is for certain, your body is going through incredible physiological changes to create life. Not to mention the hormonal shifts that occur, which play havoc on your emotional and mental wellbeing. Now more than ever, the importance of self-care is paramount.
At the time of writing, I’m 37 weeks pregnant and eagerly awaiting my baby’s arrival. Whilst the last nine months have been a blessing and relatively smooth sailing, I can’t deny that there have been times when I’ve felt truly exhausted. Whether it was in the first trimester when I had no energy (not to mention the nausea that came with it!) or in the third trimester, where sleep feels like a distant memory (interrupted by frequent trips to the bathroom and difficulty finding comfortable sleeping positions with a growing bump). Every woman’s pregnancy journey is different but prioritising rest can support you through this tender time and help alleviate some of the symptoms that come with pregnancy.
Restorative yoga is a wonderful practice to support you during pregnancy. It is an invitation to rest and replenish your energy by down-shifting the nervous system, letting go of physical and mental tension and allowing mind and body to come back into balance. Like a soothing balm, restorative yoga can be a refuge when you need it most.
The poses below are suitable for whatever stage of pregnancy you’re in and have been designed as a sequence. However if you’re short on time feel free to pick just one pose or mix and match to suit your needs. Also note that the variations offered below are intended to be luxurious and therefore require more props, however they can be adapted to suit what you have available.
Guidance note:
If your pregnancy is high risk or you have an existing medical condition, speak to your midwife or GP prior to practising yoga.
Reclined bound angle (Supta Baddha Konasana)
This quintessential restorative pose helps to support nervous system health and feels delicious during pregnancy! If you only have time for one pose in this sequence then try this one. The reclined nature of the posture creates space across the front body, including the chest, hips and belly. While this is quite prop heavy and takes a bit of time to set up, it’s definitely worth it. Remember that the act of self-care through restorative postures is about giving yourself the permission to slow down, soften and rest in order to replenish your energy. Growing a baby is hard work on the body so give yourself the gift of rest when you can.
Props: 4-5 blankets, 3 eye bags, 2 foam blocks, 2 bolsters, 1 brick.
- To begin, cover your yoga mat with a blanket to create a soft surface underneath you.
- Stack the two foam blocks together in a portrait (rather than landscape) orientation at the top of your mat. Place the brick on its middle height, in landscape orientation, on top of the foam blocks at the top edge of the block stack.
- Angle a bolster over the block/brick stack to create an incline and add a neatly folded blanket on top to support your head.
- Create ‘arm rests’ by accordion folding two blankets (one for each arm). You can also fold the end furthest away from you, downwards towards the floor, to slightly elevate the hands, which can help to alleviate any pressure around the wrists.
- Sit on your mat with your back facing your reclined bolster. Place your second bolster under your legs, behind the thighs, as you bring the soles of your feet together.
- Slowly lie back over your bolster, making sure your head has the extra support of the folded blanket.
- Allow the arms to open out and rest onto the accordion folded blankets.
- Optional: cover yourself with another blanket. You can also cover the eyes with an eye bag and/or place extra eye bags into the palms of the hands for even a sandbag over the feet for grounding.
- Stay for 20+ minutes with your awareness on the breath.
Side Waist Stretch
This is a wonderful side stretch to help create space into the side ribs and allow for the breath to flow more freeling. As the baby grows throughout your pregnancy and your uterus expands upwards and outwards, it can place pressure on the diaphragm and can cause feelings of breathlessness. Finding ways to open up the rib cage can be useful to help free up the breath.
Props: 4 foam blocks, 2 bricks, 1 bolster, 1 blanket.
- Stack all four foam blocks and place at the top of your mat.
- Position a block, on its low height, with a folded blanket on top, about a third of the way down your mat, which will support your head.
- Lay your bolster in a horizontal position at the middle of your mat.
- Sitting with your outer right hip to the bottom of the bolster, bend your knees in line with your hips with a block in between your thighs to support your sacrum. Legs are roughly at 90 degrees.
- Lay your right side waist over the bolster sliding your right arm into the gap between your bolster and block with the blanket on top. Ensure that your shoulder also reaches the ground.
- Rest the side of your head onto the soft blanket that is over the block.
- Next stretch your left arm over your left ear with your fingers curling around the end of the stacked foam blocks. This will create a stretch or lengthening along your left side waist. You may require more height under your left hand if you feel your left arm is squashing your ear.
- Stay for 5-8 minutes with your attention on creating space along your left side ribs (top ribs) for the breath to flow. Repeat on the other side.
Supported Child’s Pose (Balasana)
As your baby bump grows, lying on your front becomes a distant memory. However there are ways to work around this, allowing for an opening across the back body, without squashing your baby bump. This variation of child’s pose is one of them.
Props: 1 meditation cushion, 1 bolster, 1 block, 1 blanket.
- Place the block on its middle height at the top of your mat. Then angle your bolster on top to create a soft incline.
- Sit in front of your angled bolster with the meditation cushion between your sit bones and heels.
- Take your knees wide apart to allow space for your baby bump. You’ll also want to leave a bit of space between yourself and the bottom edge of the bolster for your bump.
- Lay over the bolster, turning your head to one side and resting your forearms comfortably on the ground.
- You can place a folded blanket over your sacrum for weight and warmth.
- Stay for 10-20 minutes, turning your head halfway through.
Legs up the Wall – Pregnancy Variation (Viparita Karani)
A common side effect in pregnancy is water retention, especially in the third trimester. This reclined variation of legs up the wall still has all the benefits of an inversion, which promotes lymphatic drainage from the lower parts of the body with the legs raised. Inversions also improve circulation, boost our energy and can clear the mind. You might find this useful as a mid-afternoon energy booster, especially on nights when sleep is challenging. Believe me, I know!
Props: 3 eye bags, 2 foam blocks, 1 brick, 1 bolster, 1 blanket, a wall space.
- Find a wall space and place one end of your yoga mat against the edge of the wall.
- Create the same set up for the bolster as you did for Reclined Bound Angle, allowing some distance between the wall and the angled bolster.
- Sitting in front of the bolster, lay back until your head finds the support of the folded blanket.
- Bring your heels up onto the wall with your legs at a 45 degree angle.
- You can cover the eyes with an eye bag and/or place extra eye bags into the palms of the hands for grounding.
- Stay for 20 minutes.
Left Side Lying Savasana
Once you enter the second trimester, it is usually recommended that you avoid lying on your back for prolonged periods and instead opt for side lying. Lying on your left side has been said to help facilitate blood flow, allowing organs and the baby to receive nutrients and oxygen. However research has not conclusively shown it to be more beneficial than lying on your right side*. Therefore listen to your body and find what works best for you.
Props: 3 blankets, 2 bolsters, 2 foam blocks, 1 brick, 1 eye bag.
- Stack the two foam blocks in landscape orientation and place at the top of your mat with a neatly folded blanket on top.
- Lay a folded blanket across the width of your mat to support your outer hip once you lie down.
- Grab a third blanket and accordion fold it, positioned on the mat between the foam blocks and blanket for your hip. This accordion folded blanket will eventually support your left arm when you come to lie down.
- Position your brick on its middle height above the accordion folded blanket and to the left of your yoga mat and angle a bolster on top.
- Lie down on your left side, with your outer left hip supported on a folded blanket and your head on the blanket over the two foam blocks.
- Thread your left arm under the angled bolster and on top of the accordion folded blanket. The blanket should be placed under your left shoulder along your arm and under your hand.
- Place a second bolster below the angled bolsters and bring your right leg onto it, with the knee bent. The bolster should support your knee, shin and foot.
- Wrap your right arm over the angled bolster, like hugging a pillow.
- Optional: place an eye bag into your left hand for weight. You might also like to cover yourself with another blanket for warmth.
