How does pregnancy yoga help?

You may have heard that pregnancy yoga can benefit you during your pregnancy and there's now strong research to support that pregnancy yoga can reduce the duration of labour, anxiety, stress and impacts mode of birth and pain tolerance (Corrigan et al 2022). So what is the secret; what typically happens in a pregnancy yoga class?

Breathing Techniques for Birth

There's a wide variety of breathing techniques used to help keep the mind and body relaxed and in control during labour and even medical procedures such as a C section, epidural, induction, instrumental delivery, episiotomies and a spinal tap. The more relaxed you are, the more likely it is to birth your baby. If the mind or body perceive stress, fear or anxiety then it makes it much harder to birth your baby. The simple breathing technique you can use is the upbreath - breathing in for 4 counts of breath and out for more - however long is comfortable. This breathing technique is fantastic to use in the first and second stage of labour when the uterine muscles are being drawn upwards. This is what each sensation/contraction/wave you feel is doing.

How Can Yoga help get your baby head down?

Yoga can help with getting your baby into an optimal foetal position where your baby is head down. If they are breech or transverse there are some positions to help spin or 'flip' baby so that they are head down such as inversions or hip circles.

Learn How Birth Positions Can Help You Birth Quickly and Easily

Birth positions we discuss are called 'upright, forward and open' or UFO. These positions work with gravity help get baby in to the right position, helps the tailbone to lift, opens up the pelvic outlet so that we help facilitate a wide space for baby to make their exit.

An example of a pregnant women showing an upright, forward and open position.

Learn How and When to do Pelvic Floor Exercises

When the pelvic floor is too tight it is more difficult to birth because the pelvic floor needs to be flexible during childbirth. So we practice pelvic floor relaxation with visualisations to relax the pelvic floor making birth easy. But as baby starts to get bigger it puts a lot of pressure and stress on the pelvic floor, so equally we need to know how to strengthen it particularly if you feel a lot of heaviness.

Relieve Aches and Pains

The yoga postures help reduce aches and pains in the body, often the back or side body from side sleeping, as well as reducing odema and pain in the wrists from carpal tunnel syndrome. As baby gets bigger and takes up more space the ribcage may feel tight and restricted. Yoga can help create some space around the ribcage and reducing and aches and pain there.

Mentally Prepare for Birth

Mantras or visualisations can help positively fine tune the mind and connect to your body and baby. In my Blissful Birth Mind and Body Birth Preparation course, we go through many different affirmations in the course. I also give out a pregnancy journal which further serves to mentally prepare you for birth. Within the journal there's specific questions to help you work with and overcome fears, anxieties and ultimately help you decide your own birth choices and values. There's also a birth preferences and postnatal template.

Relaxation and Time to Connect with your Baby

As I mentioned previously, your body will find it a lot more difficult to birth your baby if you're in an anxious, scared and fearful mode. In my Blissful Birth Mind and Body Birth Preparation course we finish with a yoga nidra relaxation which gives the mind and body deep rest, it serves as a way to connect to your body and baby. I also give out free affirmation relaxation tracks which you can listen to on repeat in your pregnancy, labour or birth. This will positively fine tune the mind and boost your confidence in your ability to birth your baby.

What's included in a Blissful Birth Mind and Body Birth Preparation course?

I also include some pilates postures to help bring strength and stability to the pregnant body as it undergoes lots of change. When you join the course I am available to support you for the duration of your pregnancy. You can ask any questions or concerns you may have so that you feel supported for the whole of your pregnancy.

If you'd like to join a pregnancy yoga class you're welcome to book my Blissful Birth Mind and Body Birth Preparation course here. It's online and you can do it from anywhere.

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