Savasana during pregnancy

Savasana for the prenatal practice: Part One

It seems like savasana is one of the favorite asanas and if anyone could use a mini-nap it’s an expecting mama that just finished up a prenatal yoga practice! However, most pregnant women find it uncomfortable to lie on their backs for a long traditional savasana pose. This is because back-lying can put pressure on the inferior vena cava which is the large vein that returns blood back to the mother’s heart and brain.

So how can a mama find a comfortable position for savasana? Props! Specifically bolsters. Soft but supportive, they come in a variety of sizes and shapes so there are many options to choose from. For part one we will set up the side-lying savasana.
You will need:

1 or 2 Pranayama bolsters
1 or 2 blankets

For this version, I prefer the smaller pranayama bolster. It’s the perfect length for supporting the knees and ankles and its slim profile makes it easier to adjust, especially when you’re working around a baby-belly.
Choose the side that is most comfortable for you. Be sure to roll down through your side and get back up through your side, using the strength of your arms to help lower you down and push you back up (as opposed to rolling back, like through the sit-up position) more on why this is important here. Place the bolster between your legs.

The key to setting this up properly is making sure the bolster is between your knees AND your ankles so that the body is in greater alignment from the hips all the way to the feet. This can help eliminate lower back pain due to poor alignment of the legs.

For more support and to align the upper body with the lower body, use a blanket under your belly (as opposed to letting the weight of the baby pull your center down toward the mat). And finally, use a blanket or another pranayama bolster to support your head, keeping the neck and spine in alignment with the rest of your properly aligned body. Tah Dah! Super-comfy savasana for the pregnant yogi.

*Do* do this at home! It’s also a great way to sleep… All night, supported and in good alignment? Yes, please!

You can read more about prenatal yoga on the website or connect with Utah Prenatal Yoga on Instagram and Facebook.

BABY study at the U of U

Have you ever wondered if your baby knows what you’re thinking? I have! That’s why I find this study so exciting. The University of Utah Child Adaptation and Neurodevelopment Lab (CAN) is conducting a study on baby affect and behavior. The BABY study will examine how a first-time pregnant woman’s mood is related to her newborn’s behavior! How cool is that? You can participate in this study if you are a first-time mom, expecting one baby and planning to deliver at the University of Utah hospital. There is compensation for participation and it’s pretty simple: One prenatal visit to the lab and a follow-up visit with you at the hospital after your baby arrives.

It’s really encouraging to see more interest and effort given to women and children’s health during the birth year. I look forward to seeing what information this study provides and applying it to prenatal yoga and preparing for birth. One of the things I love about teaching prenatal yoga is that I get to meet a lot of really neat women. I heard about this study because a mama in class is one of the principal investigators- Elisabeth Conradt, PhD. Thanks, Liz! We love what you do and want to support your efforts.

If you are eligible and interested in participating contact the CAN lab project coordinator at 801-581-6468 or at

Please share with your mama friends so we can all learn more about how we connect and impact each other… even in the womb!

Can Lab Photo brochure

What are graduates saying about the Teacher Training?

Some of the Prenatal Yoga Teacher Training graduates talk about their experience…

“The teacher training with Utah Prenatal Yoga was above and beyond what I expected. The training was a good balance between hands on teaching/learning and classroom (type) learning. It was an artfully constructed training into the world of yoga and motherhood for anyone, mother or not. I would definitely recommend this training to anyone.”
Ashley Detrick RYT-200, RPYT

“I absolutely loved the prenatal yoga teacher training!! I am a practicing midwife here in Utah and I wanted some more information on how yoga could specifically be helpful for my pregnant mama clients. I learned much more than I was expecting and feel so much more confidence in truly helping these women have a stronger, healthier and more joyful pregnancy, birth and recovery!! I especially love how Alicia helped us to bring the focus on to WHY we practice the way that we do, what is best practice and how to incorporate heart language and theming into our unique teaching styles!”
Hannah Dunford, LDEM, CPM

“I would 100% recommend the Utah Prenatal Yoga Teacher Training. I’ve been teaching yoga for 10+ years and walked away with so much understanding and insight into the world of prenatal yoga. Practicing yoga is invaluable during pregnancy and I feel so lucky to be able to share what I have learned with my yoga students!”
Gygi Koster, RYT-200, RPYT

FAQ’s for Prenatal Yoga Class

Here are a few of the most frequently asked questions when mamas are looking for a prenatal yoga class…

Do I need to bring my own mat/props?

We provide mats, blocks and other props. If you have your own and would like to bring them you can.

Do I need to pre-register for class?
Prenatal Yoga classes fill up quickly and pre-registration is suggested to hold your space. You can register for classes online here through Mindbody. If you need to cancel a reservation just be sure to sign yourself out at least 24 hours in advance so we can offer the spot to another mama.

Where is the class held?
Prenatal Yoga classes are held in the studio space at Salt Lake Prenatal Massage 4578 S. Highland Drive #100.

I’ve never done yoga before, will I be able to keep up?
Yes! The class is designed so that it is appropriate for all levels of fitness/experience as well as all 3 trimesters of pregnancy. If you have any concerns about your specific needs contact Alicia and we can chat about it.

Will yoga help my back pain/sciatica/round ligament pain?
Yes! A Registered Prenatal Yoga Teacher has been trained for this and has experience working with specific conditions related to pregnancy. Be sure to let your instructor know about your needs so that you can get the most out of your practice.

I have high blood pressure/diastasis recti/pelvic floor weakness, can I still participate?
It is always best to consult your care provider about any health issues you are having. Alicia has extensive experience working with these conditions and can skillfully and effectively assist you with your individual situation. Consider arranging a one-on-one practice to go over the basics of how to practice yoga safely if you are experiencing any of these conditions.

More about diastasis recti here