February 06, 2025

How Yoga and Bolsters Can Support You During Pregnancy

Bolsters & Yoga During Pregnancy

Pregnancy is a transformative journey filled with excitement, changes, and challenges. As the body adapts to nurture new life, it’s essential to find ways to stay comfortable, active, and relaxed.

Yoga is a gentle yet effective practice that helps ease physical discomfort, promote emotional well-being, and prepare the body for childbirth. One of the most valuable tools for prenatal yoga is a bolster, a firm yet supportive cushion that enhances comfort and relaxation.

We talk to Vinyasa teacher Brigitte Stewart about the benefits of yoga during pregnancy and how a bolster can provide support in key poses. Brigitte is currently eight months pregnant with her first child so we thought it would be the perfect time to talk all things yoga and pregnancy.

About Brigitte Stewart

Brigitte Stewart is a Vinyasa teacher based in Dharawal Country (Wollongong). For her, yoga is more than movement—it’s a lifelong journey of growth, discovery, and transformation.

She began practicing in 2019 during her pharmacy studies, initially for stress relief. Over time, yoga became a grounding force, helping her cultivate patience, resilience, and grace.

As a teacher, Brigitte creates an inclusive space for all levels, blending dynamic movement with mindful breathwork. She weaves in yoga philosophy to inspire clarity, balance, and presence—both on and off the mat.

Follow Brigitte on Instagram , visit her website or sign up to The Lotus Letter where she shares her own quotes and insights on happiness each week.

What are the Benefits of Yoga During Pregnancy?

Brigitte: "Yoga has been my rock during my first pregnancy, and I'm so grateful for this practice. It has made me feel so much more prepared for birth."

Practising yoga during pregnancy offers numerous benefits for both the body and mind.

1. Relieves Physical Discomfort: Yoga helps reduce common pregnancy-related aches such as back pain, sciatica, and pelvic discomfort. Gentle stretching and movement improve circulation, reducing swelling in the legs and feet. It also strengthens muscles that support the growing belly and prepare for labour.

2. Enhances Relaxation & Reduces Stress: Yoga calms the nervous system and reduces stress and anxiety. It also helps improve sleep quality, which can often be disrupted during pregnancy.

3. Improves Posture & Stability: As the belly grows, the body’s centre of gravity shifts, making balance more challenging. Yoga helps to maintain alignment, reducing strain on the lower back.

4. Prepares the Body for Labour: Yoga encourages deep breathing and mindfulness, which can be beneficial during contractions. Strengthening and relaxing the pelvic floor muscles can aid in a smoother delivery.

How a Bolster Can Support Your Pregnancy Yoga Practice

Brigitte: "My Divine Goddess Bolsters has an excellent tool for comfort, support, and safety during my pregnancy. It allows me to modify poses to accommodate my growing belly while ensuring relaxation and stability."

1. Provides Comfort in Restorative Poses: Pregnancy can bring fatigue, making restorative yoga essential. Using a bolster allows for deeper relaxation in poses like Supported Reclining Pose or Legs Up the Wall (Viparita Karani) with a Bolster – this elevates the hips gently, reducing swelling in the legs and promoting circulation.

2. Supports Side-Lying Poses: As pregnancy progresses, lying flat on the back can become
uncomfortable. A bolster can support side-lying poses such as: Side-Lying Savasana (Placing a bolster between the knees and under the belly relieves pressure on the hips and lower back) or Side-Lying Twist, which helps release tension in the spine without straining the abdomen.

3. Modifies Seated Poses for Better Posture: Sitting on a bolster elevates the hips, making poses like Easy Pose (Sukhasana) and Butterfly Pose (Baddha Konasana) more comfortable by reducing strain on the lower back.

4. Creates Space for the Belly: As the belly grows, certain poses may feel restrictive. A bolster can help create space by elevating the chest in Child’s Pose, preventing pressure on the abdomen and supporting forward folds, reducing strain on the lower back and hips.

5. Helps with Breathwork & Meditation: Sitting on a bolster during breathing exercises and meditation encourages good posture, making it easier to focus on the breath and relax.

Why Choose Divine Goddess Bolsters for Pregnancy Support?

Premium Materials:

✶ Retains shape and structure – won’t collapse under weight
✶ Ideal for prenatal back support, restorative poses, and deep relaxation
✶ 100% cotton cover – soft, breathable, and non-toxic
✶ Natural fibre filling – firm yet comfortable support

Perfect Support & Firmness

✶ Retains shape and structure – won’t collapse under weight
✶ Ideal for prenatal back support, restorative poses, and deep relaxation
✶ Contours to the body – supports belly, hips, and lower back

Ergonomic & Pregnancy-Friendly

✶ Designed to reduce strain on joints and muscles
✶ Provides safe elevation for reclining and seated poses
✶ Supports side-lying positions for comfort and relaxation

Eco-Friendly & Ethically Crafted

✶ Ethically crafted by a women’s collective in Bali
✶ Free from synthetic chemicals – safe for mum and baby
✶ Durable and long-lasting – retains quality over time

Easy to Use & Maintain

✶ Removable, machine-washable cover for hassle-free cleaning
✶ Retains its shape and firmness even with regular use
✶ Comes with a convenient carry handle

Stylish & Versatile

✶ Available in both round and rectangle shapes
✶ Available in beautiful patterns and colours
✶ Can be used postpartum for relaxation, feeding support, or meditation