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!