Two Yoga Poses to Prepare for Birth

YouTube video at https://youtu.be/9lqNFDH6JGM.

As the third trimester approaches, many of the Moms I work with begin to turn inward. This inward reflection begins to stir up either strengths or doubt about the birthing process. In a prenatal yoga practice we discuss this time, then move and breathe in ways to support strength, release in the pelvic floor, as well as the mind, and at times discovering courage. Some cultures believe during birth a mother transcends life to bring her baby into the world. 

In the Western culture, birth is largely cloaked in fear. Movies depict women screaming in agony or reacting violently to something that is a natural series of events. In actuality, birthing a child is an extreme act of strength, resilience, and empowerment for women. 

Decisions (as opinions) are plentiful around childbirth. In prenatal yoga, we foster an accepting practice that allows each student to make the best decision around movement, breath, and ultimately bringing your child into the world. The two poses pictures above are examples of ways to access the physical body and mind to build that strength and guide the body to relax to prepare for childbirth. Poses can be taken anytime in pregnancy. Six weeks prior to your due date may be a time to work these poses into a daily practice. Below is a description of each pose. Try them out, and let me know what you think.

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The Poses

View the POSES on YouTube.

Rocking Childs Pose
Come to all 4's (tabletop pose), then bring knees wider than the hips with toes coming together. Keep shoulders in line with wrists, then rock the hips about half way back to heels, then ease them forward again. Continue to rock allowing the hips to get heavier as you work. Feel free to pause in childs or rest on forearms at any time. This pose is soothing for body and mind and helps relax the pelvis.

Hip Circles
Come to all 4's (table top pose). Widen the knees slightly with toes pointing back behind you. Swing hips to one side, back to heel, sweep to opposite heel, to the side and forward. Imagine you are drawing a circle on your mat or floor. Reverse the direction. You can pause anytime you want for extra stretch or space. This pose guides your baby into the optimal position for birth, and can even be done during birth.

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