Prenatal Sequence

As I enter the second trimester, I'm reminded how important my bolster was to me during my first pregnancy. I even brought it to bed when I was too uncomfortable to sleep! Here is a sample sequence of my all-time favorite poses while pregnant. 

First off, side-lying savasana. Sooooo good. The bolster here supports my leg from the knee to the ankle, which maintains stability for the pelvis while off-loading the lower back. Sometimes I'll put a small roll under my arm, or a pillow to snuggle in front, but in this picture I'm just taking some quality time to connect with my babe while I relax. The brown bolster behind me provides stability, which you can recreate with the back of a couch or a wall if you've only got one bolster. 

Next up, queen pose. Supta baddha konasana - my preferred position for meditation. I spend a bit of time connecting with the sensation of life within me, then switch my focus to breath, quietude, and observation....for as long as I can without being interrupted

And then of course there's child's pose. I have definitely fallen asleep in this pose because my back felt so good here. A lavender eyebag can be lovely to have resting on your neck. 

I also like to end with some version of Legs Up the Wall. This picture demonstrates a pose I learned from the delightful Judith Hanson Lasater, which she calls Instant Maui. This variation is a great relief for low back pain, and when you put your legs on a chair you don't have to worry about tight hamstrings stealing the show! Tight hip flexors are relieved with this restorative version of bridge pose, setubandha sarvangasana​, shown on the right. 

Even just finding 10 minutes to practice one or two of these poses can be so rejuvenating. I find that I am kinder, more creative, and more energetic after a little silent self-care, and my body feels so much better for the rest of the day!