Illustration by Clare Owens
1. Prepares the body for childbirth.
Prenatal yoga is based around the intentional strengthening and stretching of muscles used during labor and birth. The practice of asanas increases flexibility, builds the muscles of the pelvic floor, and tones muscles to help with stamina during labor.
2. Alleviates the common aches and pains of pregnancy.
Intentional practice can stretch and soothe aching hips, reduce back pain, and aid in the relief of sacral pressure, among many other symptoms. For example, spending time in viparita kirani (feet up on the wall) is a passive pose that reduces swelling in the feet and legs, promotes healthy blood circulation, calms the mind and can even help relieve hemorrhoid pain.
3. Pranayama, or breath work, is essential to the birth process.
Awareness of the breath is vital during labor and birth. Pranayama instills the practice and habit of being aware of the breath. Breathing through contractions allows your body to open, and keeping your mouth and jaw relaxed through intentional and intuitive breathing will help you have a healthy and effective labor.
4. Increases a woman's confidence in her body.
The more a mother-to-be moves and explores her growing body, the more she will trust her body and intuition during labor. A mother who labors upright, actively and in different positions has a greater chance of a natural, vaginal delivery.
5. Helps promote optimal fetal positioning.
The way a mother moves her body can encourage the way the baby will move his or her body. I've seen cat/cows turn a posterior baby! For more info on optimal fetal positioning, visit www.spinningbabies.com.
6. Builds the mind-body connection.
The breath integrates the mind and body. When the mind-body connection is established, a mother is more likely to have a confident, happy birth.
7. Intentional time spent together with baby.
Intentional time with your baby helps you connect with her, so that she knows she is loved and welcome whenever she chooses to arrive. Supta badda konasana (leaning back on a bolster in cobbler pose), viparita karani (feet up on the wall), and savasana (deep relaxation) can all be spent meditating and listening to your baby.
8. Helps maintain a mindful life.
Many midwives say that women give birth the way they live life. As a doula, I have come to understand this to be true. The practice of yoga encourages mindfulness, and this practice can find its way growing into the rest of your life as you grow and birth your baby.
