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Giving birth is a tremendous physical exertion and it's a good idea to prepare for it in much the same way you would gear up for any other physical challenge. It's also an emotional challenge and that's why yoga for pregnancy is so worthwhile. Yoga not only helps prepare your body but the breathing and relaxation techniques will ease you through labour - whilst the meditational qualities of yoga will help you connect with your body and the new life developing inside you. Try these yoga poses for birth. Just make sure you discuss any exercises with your midwife or doctor so they can observe or check your progress and advise you if there are any medical reasons for you to avoid any positions or exercises. Preparing your pelvic area for birth Yoga is a wonderful way to increase the mobility of your pelvis, helping to work the muscles that are so important during birth. It's worth practising a few key postures regularly during your pregnancy to help you prepare for the birth of your baby. Tailor Sitting A simple pose that increases the mobility of your joints, relaxes your pelvic floor muscles and improves circulation. Sit against a wall with your legs stretched in front of you about 12" apart. Bend your knees and bring the soles of your feet together drawing them in towards your body as far as it feels comfortable. Move away from the wall so you can lean back, supporting your body with your hands and breathe deeply. Move back to the wall, bringing your feet a little closer to your body and lean forward slightly from the hips, relaxing your spine. Take your time to return to an upright position, letting your hands rest on your knees with the palms up. Close your eyes and continue to breathe deeply. This pose can be very comfortable and relaxed and is a great way to stretch and prepare your pelvic area in readiness for your birth. Vary it by sitting with your legs very wide instead of putting your feet together. Side bends with legs wide Stretch your abdominal and side muscles, lengthen the spine and expand your chest. A lovely gentle stretch but, as with all poses when you're practising yoga in pregnancy, don't strain - make sure you're sitting bones keep close contact with the floor and that you can breathe easily. Start in the sitting position with your legs wide. Breathe comfortably, keeping your lower back, hip joints and sitting bones firmly grounded whilst you lengthen your spine and inhale more deeply, filling your upper body as you breathe in. Breathe out and bend towards the right foot, extending your right arm so it lies along the inside of your leg as far as feels comfortable. Allow your left arm to drop behind your back, opening your chest. If it's comfortable, lift your left arm towards the ceiling, exhale and bend your left arm over your head towards your right foot -stretching gently, ensuring both hips stay in contact with the floor. Come back to the centre, relax, breathe deeply and repeat on the other side. Squatting - or 'garland' pose This is a real mainstay of pregnancy yoga, opening up your pelvis and hip joints and stretching your perineum. In the last few weeks of your pregnancy it will encourage your baby's head to engage in preparation for birth. You may not have squatted since you were a toddler but all children adopt this pose naturally when they first learn to walk! It's also a comfortable birthing position offering the ideal angle for the baby's descent and making use of gravity to help the process. If you can't manage a full squat, practise by squatting on a low stool or yoga blocks. Stand with your feet about shoulder width apart, keep them flat on the floor and simply lower yourself into a squat - resting your buttocks on the yoga blocks if it's more comfortable. You may prefer to keep a block, or a rolled yoga mat under your heels - or hold onto something (or someone) secure. Alexandra McCabe is a founder of FittaMamma, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active, healthy pregnancy with workout videos, recipes and pre and post natal yoga guides. Read here for tips for preparing for labour with yoga and help for the pelvic floor
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prenatal yoga, pregnancy yoga poses, yoga when pregnant, yoga during pregnancy, yoga for labour, pregnancy pelvis pain, pelvic floor during pregnancy, postna,
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