How can Prenatal Yoga help you with an Empowering Birth
Ever think about the reasons behind the varying experiences of childbirth, from quick and smooth to long and challenging? The ease or difficulty of childbirth depends on the baby's position and the alignment of the mother’s bones, muscles, soft tissues, and ligaments.
A well-balanced body creates a smoother passageway for the baby's to descend.
Wondering how to achieve this balance for an easier birth?
Prenatal Yoga is a beneficial practice that can support you in achieving this balance.
How does prenatal yoga help with an easier and manageable birth?
My childbirth experience wasn't easy or fast, but yoga played a significant role in helping me control my breathing, boosting my endurance, and teaching me when to let go of my ego and trust on my instincts and my husband. Trusting your body and having faith in your birth partner's ability to support you or make decisions together are crucial aspects of the birthing process. This trust can truly make a significant difference.
Childbirth is a natural experience, and when we have faith in our body's instincts, we can surrender and navigate the ebbs and flows of sensations and emotions. In preparing the body for childbirth through prenatal yoga, the primary emphasis is on maintaining alignment and balance.
When the body is aligned and balanced, the potential for quicker childbirth increases, reducing the likelihood of unnecessary interventions and minimising stress on the mother and the baby.
Prenatal Yoga helps correct body imbalances associated with daily life, such as past or current injuries, stress, poor posture from sitting, muscle tightness from sports or daily activities, and the physical changes during pregnancy. As the belly grows, the spine curves more, pushing the pelvis forward and causing the legs to turn out, resulting in the pregnancy waddle. This shift leads to tightness in the deep hip rotators and glute muscles. When these muscles tighten, the pelvic floor may also tense up, potentially affecting the baby's movement through the pelvis during birth. Addressing these issues through yoga naturally opens up the body, enhances physical endurance, and boosts mental and physical strength. This transformation fosters a positive mindset and overall well-being.
How can Prenatal Yoga correct imbalances in the body and help with an easier birth experience?
Musculoskeletal imbalance can lead to various uncomfortable symptoms. These symptoms can vary from being aware of the imbalance which then leads to where the body compensate movements and muscles, resulting in back pain, hip pain, knee pain, neck pain, and pelvic pain. It is important to address these imbalances proactively to prevent them from causing more pain or discomfort.
Combining traditional yoga asanas, yoga therapy poses, pelvic floor exercises, pranayama, meditation, relaxation techniques, acupressure points, partner yoga for trust and connection building, and massages can aid in relieving tense muscles, strengthening weaker ones, improving the musculoskeletal system's performance, and fostering self-trust and trust in your partner.
How Successful is Prenatal Yoga at supporting an easier birthing experience?
In my experience, practicing prenatal yoga can support your pregnancy journey, potentially leading to a smoother birth with fewer complications and interventions.
Prenatal yoga has been shown to reduce pain intensity, shorten the duration of labor, decrease the need for induction, and lower the chances of emergency caesarean sections. Refer to this article for more information.
It's important to remember that everybody’s pregnancy is unique, so there are no guarantees. However, having a well-aligned and balanced body can help you feel empowered and create a positive and smoother birthing experience.
Centring and Connection Meditation
Come to a comfortable lying position or in a Supported Supine Butterfly (Supta Baddha Konasana w/ bolster) position:
Resting your hands on your belly centre. Take a deep breath in and slowly empty the breath, closing the eyes.
Breathe in – let the belly gently pressing against your hands.
Breathe out – gently the belly falls away from your hands.
Repeat this process for 4 slow breaths.
Now, slide your hands to your rib cages – four fingers wrapping to the front and the thumb towards the back.
Breathe in – feel the ribcage expand outwards, pressing into the hands.
Breathe out – gently bring the ribcage back to the midline.
Repeat this process for 4 slow breaths.
Now, place your hands on your heart space with 4 fingers facing upwards and the left hand on top of the right.
Breathe in to the heart space.
Breathe out – the air slowly escapes.
Repeat this process for 4 slow breaths.
Now, place your hands onto your throat, with the fingers pointing upwards.
Breathe into the belly, ribs, chest and throat.
Breathe out – fill the air slowly escape from throat, chest, ribs and belly.
Repeat this process for 4 slow breaths.
Slowly bring rest the hands back onto the belly and allow the breath to return to it’s natural rhythm. Try not to control or manipulate the breath. Breathe naturally.
Direct your focus to the heart area. Inhale deeply into your heart space, allowing a sense of lightness and warmth to envelop your heart. Guide this comforting light towards your womb, where your baby peacefully rests. Envelop your child in this nurturing light, surrounding them with your love. Experience the deep connection in this moment.
When you are ready slowly, roll over to the side and slowly guide yourself back up into a comfortable sitting position. Placing your left hand to your heart space and right hand to your belly. Bowing forward and remember you are wonderful; you are beautiful, and you are enough.
Gently opening your eyes and take a moment to sit with how you are feeling before lifting your gaze.
Have a wonderful day beautiful mumma.
Love and Light,
Jenny
