Yoga for Childbirth

For many women, the thought of childbirth can be a daunting and anxiety-inducing experience. However, there are many things that expectant mothers can do to help ease their fears and prepare for the big day. Practicing yoga is one of the most important things you can do to prepare for childbirth.

Yoga helps to strengthen and tone your muscles, improve your flexibility and balance, and calm your mind. All of these things are incredibly important during childbirth. When your muscles are strong and your mind is calm, you'll be able to better cope with the pain of childbirth and have a shorter, easier delivery.

Why is yoga so beneficial?

A Whole Person Approach

Some pregnant women feel the whole-body approach is one of the best aspects of Yoga during pregnancy. Not only does it focus on the physical body, it also prepares and calms the mind and, for some, the spirit. Many women appreciate this aspect of Yoga during a time when their emotions are often all over the map, i.e., childbirth. This kind of whole-body approach also helps some women feel supported.

How to Get Involved

You can enroll in a Yoga class in your community, but it's a good idea to enroll in a specific prenatal class. Not only will you feel more supported among other pregnant women, but the instructor will have the class structured with pregnant moms' needs in mind. Alternatively, you could buy a DVD or view online tutorials on prenatal Yoga.

How It Helps:

Breath Control

The breathing exercises may prove invaluable during labor, helping you focus and keep calm. Breath control during childbirth helps to ease the pain of childbirth and can also help to prevent tearing. This is because when you control your breath, you can also control your muscles. By relaxing your muscles, you are less likely to tear during childbirth. Controlled breathing also helps to oxygenate your blood, which can help to ease the pain of contractions. You can try different breathing techniques, such as Lamaze or the Bradley method, to control your breath during childbirth.

Body Control

Yoga is said to enhance your control over your body and mind, along with a healthy acceptance of those things you can't control. Prenatal Yoga instructors know that things can't be controlled during labor, and teaching women about accepting this reality can promote peace. After all, it can be very stressful to put a lot of energy into trying to control something you can't!

Muscle Strength

There are some key muscles that Yoga can strengthen, particularly the lower back muscles. This may make carrying your baby easier and more comfortable. Muscle strength is important during childbirth because the stronger your muscles are, the easier it will be to push the baby out. Childbirth is a marathon, with muscle strength, you get to the finish line. Additionally, strong muscles can also help to prevent tearing during childbirth. There are a few different ways to increase muscle strength before childbirth. One way is to do Kegel exercises, which help to strengthen the pelvic floor muscles.

Muscle flexibility

Supple, flexible legs, back, shoulders, and other key muscle groups can make a big difference in labor. When your muscles easily stretch, tearing during childbirth is less likely to occur. There are a few different ways to increase muscle flexibility before childbirth. One way is to do stretching exercises, such as yoga or pilates. Another way is to get a massage.

Partner preparation

Many prenatal Yoga classes include your birth partner. This not only helps the pregnant woman feel supported; it can also prepare the partner for what to expect. Partner preparation before childbirth is important because they will support you during labor and delivery. Preparation can involve several things, such as taking a childbirth class together or reading about what to expect during labor and delivery. Additionally, it is important for the partner to be aware of the different ways they can help, such as providing counterpressure during contractions or helping with positions. Preparing your partner for childbirth will help to make the experience as smooth as possible.

Increased confidence

As noted above, learning to control various aspects of one's body and mind is part of Yoga. This can help build confidence as your labor begins, making you feel more relaxed and in control.

Keep calm

Yoga instructors help students cultivate inner peace and calm, which may prove invaluable during labor. Knowing how to tap into those inner reserves can make a big difference between a labor you're happy with and one you're not.

So how do you get started with yoga for childbirth?

The best childbirth preparation yoga poses

Deep breathing with pelvic floor contraction

Place one hand on your belly with the thumb to your back and one hand on the side of your ribs with the thumb to your back. If lying on the floor, place your hands on your belly. Inhale slowly through your nose as if you are breathing into your hands. You should feel your rib cage, back, pelvic floor, and abdomen expand. Exhale through pursed lips while voluntarily contracting your pelvic floor {imagine lifting your perineum toward the crown of your head.}Inhale again through your nose and slowly let your pelvic floor return to its original position.

Squats

Squats are great for opening up the hips, which can get tight during pregnancy. They also help build strength in the legs, which will be useful during labor and delivery. To squat, stand with your feet hip-width apart and slowly lower yourself into a sitting position, keeping your weight in your heels. You can put your hands on your thighs or out in front of you for balance. Hold the squat for five breaths before standing back up. Repeat 10 times.

Pelvic Tilts

Pelvic tilts help alleviate lower back pain, common in pregnancy, by stretching and strengthening the muscles in the lower back and pelvis. Stand with your feet hip-width apart and place your hands on your hips to do a pelvic tilt. Slowly arch your back and tilt your pelvis forward; reverse the movement and tilt your pelvis backward. Repeat 10 times.

Cat/Cow Pose

This pose is great for stretching your back, opening your hips, and promoting relaxation. It also helps relieve nausea, fatigue, and constipation—all common problems in pregnancy! To do cat/cow pose, start on all fours with your hands underneath your shoulders and your knees underneath your hips. As you inhale, arch your back and look up toward the ceiling (cow pose). As you exhale, round your back and tuck your chin toward your chest (cat pose). Repeat 10 times.

Warrior III Pose

Warrior III is an excellent balance pose that will help you develop strength and stability in your legs and core muscles. This is important because you'll need to use those muscles during labor and delivery. To do Warrior III, start in mountain pose with your feet together. As you exhale, raise your right leg behind you as you lean forward from the hips until your body forms a straight line from fingertips to the top of your head (be sure not to round your back). Reach both arms out in front of you parallel to the ground. Hold for 5 breaths before returning to mountain pose and repeating on the other side.

Child's Pose

Child's pose is a resting position that relieves fatigue or low energy levels. This pose is great for stretching the hips and promoting relaxation. It's also helpful in relieving nausea, headaches, anxiety, and insomnia—all common issues during pregnancy! To do child's pose, Start seated on your heels with your knees hip-width apart. As you exhale, slowly walk your hands out in front of you until you are folded at the waist and resting on your forearms (if this puts too much pressure on your belly or low back, place a pillow underneath your forehead). Allow your belly and low back to relax as they sink toward the floor. Relax your head down on the mat and breathe deeply for 10 seconds before returning to all four positions.

Cobra Pose

This pose is great for strengthening the back muscles. To get into position, lie on your stomach with your legs extended behind you and your palms on the floor next to your chest. As you inhale, lift your head, chest, and arms off the floor while keeping your pelvis pressed firmly into the ground. Hold this position for 3 breaths before returning to the starting position. Repeat this sequence 10 times.

Yoga is a great way for expectant mothers to prepare physically and mentally for childbirth. Deep breathing, focus on the present moment, and physical postures can help ease labor pains and make delivery go more smoothly. The seven poses described above are just a few that can benefit expectant mothers. Consult with a certified yoga instructor before beginning any yoga practice to ensure that you are doing the poses correctly and listen to your body as you practice to avoid injury. Be sure to talk with your doctor or midwife about other things you can do to get ready for labor and delivery. Give these poses a try in the weeks leading up to your due date—your body (and baby!) will thank you!