Some people's favorite part of yoga is Savasana or corpse pose. Known as the pose of total relaxation, it's the final few minutes at the end of your practice where you lie on your back, letting go of all the tension held in your muscles and body. Who is more deserving of Savasana than a pregnant woman? Unfortunately, you've probably heard all the warnings about lying on your back during pregnancy. Rest assured, you can still take a few minutes to restore in modifications of Savasana, tailored specifically for pregnant women and prenatal yoga.
Not only is lying on your side safe in pregnancy, it's a great way to practice Savasana because it can help improve circulation to your growing baby, and your kidneys and uterus. Because your liver is on the right side of your abdomen, lie on your left side, which will help to keep keep the uterus from resting on it. Curl into a fetal position on your mat, extending your right arm out long to support your head. You can also use a pillow or bolster under your head, and in between your legs to take any undue weight off of your body and lower back. If you have additional blankets, bolsters and towels, use them to "fill in gaps" that create space between your body and the mat, so that you feel like you can literally melt all the energy out of your body. While some deep relaxation techniques involve holding the breath for a specified count, remember that you should never hold your breath in pregnancy. Instead, let the muscles in the face soften and pull the tongue out of the roof of the mouth. Lie quietly for five to ten minutes, inhaling and exhaling in calm, rhythmic breaths for slow relaxation. When you're ready to sit up, always use your hands to push yourself back up to seated, and take the transition slowly to avoid any dizziness.
Side-Lying Savasana can also be great practice for sleeping while pregnant (which gets increasingly more difficult thanks to your growing belly, kicking baby, stress, heartburn and pregnancy insomnia!) Sleeping on the left side has also been shown to improve circulation to the heart, and allows for the best blood flow to the fetus, uterus, and kidneys, and can also relieve pregnancy gas.
Not only is lying on your side safe in pregnancy, it's a great way to practice Savasana because it can help improve circulation to your growing baby, and your kidneys and uterus. Because your liver is on the right side of your abdomen, lie on your left side, which will help to keep keep the uterus from resting on it. Curl into a fetal position on your mat, extending your right arm out long to support your head. You can also use a pillow or bolster under your head, and in between your legs to take any undue weight off of your body and lower back. If you have additional blankets, bolsters and towels, use them to "fill in gaps" that create space between your body and the mat, so that you feel like you can literally melt all the energy out of your body. While some deep relaxation techniques involve holding the breath for a specified count, remember that you should never hold your breath in pregnancy. Instead, let the muscles in the face soften and pull the tongue out of the roof of the mouth. Lie quietly for five to ten minutes, inhaling and exhaling in calm, rhythmic breaths for slow relaxation. When you're ready to sit up, always use your hands to push yourself back up to seated, and take the transition slowly to avoid any dizziness.
Side-Lying Savasana can also be great practice for sleeping while pregnant (which gets increasingly more difficult thanks to your growing belly, kicking baby, stress, heartburn and pregnancy insomnia!) Sleeping on the left side has also been shown to improve circulation to the heart, and allows for the best blood flow to the fetus, uterus, and kidneys, and can also relieve pregnancy gas.
