Even if you’ve never done a single descendant dog in your entire life, there’s no time like pregnancy to get into a yoga routine. The benefits of prenatal yoga are many – from the emotional to the physical to the mental and beyond. But it’s also an important way to prepare for birth, as you are putting your body and brain in shape to bring a baby human into the world.
Deb Flashenberg, owner of the Prenatal Yoga Center in New York City and mom of two, says prenatal yoga can not only help a mom-to-be gain community and support, and build her body confidence for the wild ride. that is birth, but it can also provide coping mechanisms for birth and starting movements to relieve discomfort. “At the Prenatal Yoga Center, we teach familiar movements that can translate into labor and solve the problems, aches and pains that many women experience during pregnancy.”
Even if you don’t plan on giving birth without medication, yoga can make a big difference during your labor. Below, Debra shares 5 yoga poses that can come in handy on the big day of the birth.
1. Squat down.
When to use it: At any time during labor, and also during the pushing period!
Why is it so big? Crouching opens the exit of the pelvis on average 28% wider than if you were lying down. It also uses gravity to add pressure directly to the cervix, which can promote dilation.
How to achieve this: First of all, it is important to open the muscles of the ankles and calves. The first photo shows how to lengthen the back of your leg and relax your calves and ankle. Julia, the model, extends one leg at a time, engages her knee and puts her hand through the heel. Be careful not to throw yourself into your lower back and create a big swing, instead tilt your tailbone slightly towards the floor.
Then, it opens the adductors, the internal muscles of the thigh. In this pose, Julia stands with her feet about 3 feet apart and bends down, supporting her hands on blocks. She turns both feet out slightly, bends one knee and sits on that hip, while coming up on the heel of the other foot, straightening up and flexing the foot very actively. Then she will switch sides.
Finally, we are ready to move into a squat with no support. As Julia still has a bit of tension in her legs, we fold up a blanket to support her heels higher. Then Julia bends down. Alignment Note: Once at the bottom it is important to remember to lift the inner arches and inner knees and not to balance on the ball of the foot and try to point the toes upward. before. If the toes point outwards considerably, it creates less space in the pelvic exit. In addition, the weight should be distributed evenly over the foot.
Another squat option is a partner squat. Hold your forearms firmly, then the squatter slowly descends. Alignment Note: Once on the ground, the squatter must relearn and the standing partner takes the weight. To preserve the back of the standing partner, remember to bend your knees slightly and lean back – it’s like water skiing!
2. Rocking cat
When to use it: This can be used at any time during the first stage of labor.
Why is it so big? This sequence of movements puts pressure on the mother’s back, encourages an optimal fetal position since the mother’s belly is facing down, the rocking motion also encourages the baby to push her way through the pelvis looking for the best fit and the best birthing position. Finally, by linking breathing and movement through this swing, the mother establishes rhyme, ritual and relaxation.
How to do: The position of labor and delivery is made on all fours. If the woman has sensitive knees, she can put a yoga mat, blanket, or towel under her knees. His knees are the distance of the wider hips and his hands are the distance of the shoulders. As she inhales she can lengthen her spine forward and as she exhales she rounds her back, swinging her hips back, but not all the way to her heels. Keep doing this as long as it feels good!
3. Lying on your side.
When to use it: This pose is ideal when a mom is tired and needs a rest or if she has had an epidural and her movement is now limited to moving from side to side.
Why is it so big? One of the main benefits of this position is the internal rotation created by lifting the ankle of the upper leg which creates more opening in the pelvic exit.This can be extremely beneficial in helping to correct and prevent a baby who is in the throat. ‘OP (posterior occiput). The lying-side position with internal rotation is similar to using a peanut ball (literally a large 35 or 45 cm inflatable ball that is shaped like a peanut) The search, although limited, for the ball peanut is the first and second stage of labor is shortened and the probability of instrumental use (forceps or suction cup) is decreased.
How to do: Install the bolster or pillow stack with a slight downward slope. Lie on your preferred side and carefully place the upper leg on the support with the ankle higher than the knee. Extend the lower right leg and roll towards the stomach. You can add a pillow or folded blanket under your head for extra support.
4. Baddha Konasana
When to use it: This pose is very helpful during the first stage of labor, especially if the mother has an epidural and is confined to bed or at the start of labor.
Why is it so big? For those who can’t move, this pose gently stretches the pelvic floor and inner thighs and uses gravity to help baby descend.
How to do: Sit with your hips lifted on a blanket or bolster. bring your feet together and spread your knees. Keeping a long spine, begin to lean forward. If the mother experiences lower back pain on the left or right side of the sacrum, it may be sacroiliac pain, in which case I advise the woman to move her feet further and place a support under her. knees.
5. Wall lengthening / shoulder stretching
When to use it: In prenatal yoga class, we use this pose to open the shoulders and stretch the back. While working, it can be used at any time – even for pushing!
Why is it so big? This is a natural position for many women to assume during labor. The action of leaning forward relieves the lower back, and many women naturally move their hips. The verticality of the position uses gravity to help the baby down and the movement of the pelvis helps the baby navigate the space and pull the plug through the pelvis. Just like the 4 positions of the rocking cat, this pose also relieves the lower back and the lower back is exposed so that the mother can receive a massage, hot water bottle or pressure applied to the sacrum – all of this is very comfort. enjoyed steps for mom!
How to do: Place forearms against the wall, hands can be folded together if comfortable. Walk the feet back so that the stomach is facing down. Be careful not to arch your back too much. The feet are wide and the knees are flexible. Don’t hesitate to swing and swing your hips and move this baby!
Photograph by Stylish & Hip Kids for well rounded.