Yoga offers several physical and mental benefits during pregnancy. In addition to these benefits, yoga can actually help prepare your body for labor. All the major features of a typical yoga class have direct benefits during labor and birth.
Specific yoga poses offer benefits for preparing the body for labor. Focus on hip openers, asanas that stretch and strengthen the pelvic area and poses that strengthen the lower body. Any pose that involves moving into a squatting position helps to align the pelvis to prepare for the arrival of the baby.
Prenatal yoga classes are an excellent resource for practicing safely. The presence of a knowledgeable teacher is helpful for modifying the asanas to meet your changing needs throughout the pregnancy. If you can’t find a prenatal yoga class, DVDs are available that have poses modified for pregnancy. Of course, check with your doctor to make sure exercise is safe before trying this at home.
The asanas are only part of the benefit of yoga for an easier labor. Breathing is taught in almost all childbirth classes. There is a good reason for this. Holding the breath causes you to tense the muscles, which works against the body during labor. Learning to breathe properly will help you relax your body and work with the natural processes.
Breathing and developing an awareness of the breath are important for natural child birth. Women who practice yoga regularly tend to be more aware of the breath in all situations, even labor. This allows you to monitor the breath and relax your breathing when you notice it becoming tense or erratic.
The relaxation time at the end of your yoga class can also help to prepare you for the birth of your baby. This portion of the practice allows you to focus on the body and relax the mind and body. In addition to offering benefits during your pregnancy, this relaxed state is excellent for labor.
When the body is completely relaxed, the baby is able to descend into the pelvis and move through the birth canal easier. This is the entire principle behind hypnosis for childbirth. If you practice yoga, you already know how to do this and you should be doing it at the need of each practice.
During labor, you can release the tension in your body from head to toe, just like you do in corpse pose. As your body relaxes, the pain becomes much less intense. This is a skill that must be practiced regularly, or it will not work during labor.