Prenatal yoga benefits pregnancy and childbirth, helping you and your baby stay healthy. It can help you relax, stay fit, and prepare for labor. Yoga also encourages good body alignment and breathing awareness.
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You can also prepare physically and mentally by incorporating prenatal yoga into your daily routine. Certain prenatal yoga moves can prepare your body for delivery and improve pregnancy health. These poses promote mental centering and focused breathing while also encouraging stretching.
Benefits of Prenatal Yoga Poses to Prepare for Delivery
Pregnancy, labor, and childbirth are significant challenges for a woman’s body. Strengthening your lower body and pelvic floor through yoga is one of the best ways to build muscles to support a baby and the organs resting above.
The strengthened muscles also help during labor and bring your pelvis back together after delivery. Regularly stretching your body can help you avoid injury during labor, while relaxation will help your mindset.
There are other benefits of prenatal yoga during pregnancy, including:
- reduces stress and anxiety
- improves flexibility and strength
- increases body awareness
- bonding with your baby
- promotes faster healing after childbirth
10 Prenatal Yoga Poses for Easier Childbirth
These prenatal yoga poses help you prepare for labor and bounce back quickly. Consider using a yoga mat or blanket beneath you for comfort. A yoga block can also help you support your body.
Wear comfortable clothes that allow easy movement and breathing, and keep a glass of water nearby. You can create a more relaxing yoga session by turning off your phone, dimming the lights, and listening to calming music.
Try these ten moves to get your body labor-ready.
1. Cat-Cow Stretch
This prenatal yoga pose stretches your spine, neck, hips, and abdomen. It massages and stimulates your kidneys and adrenal glands while relieving stress and helping you feel calm.
Here’s how to do it:
- Start on all fours, keeping your shoulders over your wrists and your hips above your knees.
- Inhale as you lower your belly and look up toward the sky, arching your spine upward.
- Exhale as you raise your belly, round your spine, and lower your head.
- Repeat the flow of these two poses six to 10 times, focusing on your breathing.
2. Child’s Pose
The Child’s pose releases tension in your lower back as it alleviates weight from your spine. It relaxes the muscles in your pelvic area and improves circulation. The stretch increases flexibility in your hips, knees, thighs, ankles, and spine while calming your mind.
Here’s how to do it:
- Start on all fours before touching your big toes together and spreading your knees wide.
- Lower your hips to your heels while reaching your arms out in front of you.
- Hold the pose for one minute while breathing deeply.
3. Warrior II
The Warrior II pose increases strength in your legs, butt, hips, and pelvic floor, all essential for delivery. Strong legs also encourage stability throughout your pregnancy. This prenatal yoga pose promotes circulation in your pelvic area.
Here’s how to do it:
- Stand straight before stepping your left foot backward and turning the toes slightly to the left.
- Step forward with your right foot until it’s between your hands.
- Line up the arch of your left foot with the heel of your right foot.
- Bend your right knee until it’s at a right angle, keeping it centered above your ankle.
- Lift your arms, bringing your right arm straight out in front of you and your left arm behind.
- Turn your arms until your palms face down.
- Stare straight ahead at your forward-facing hand for thirty seconds.
- Return to the starting position before repeating all movements on the opposite side.
4. Triangle Pose
The triangle pose promotes balance as it strengthens your back and spine. It helps open your hips and stretch your hamstrings to make childbirth easier. This prenatal yoga pose can also increase your energy levels.
Here’s how to do it:
- Start in a standing position before stepping forward with one foot.
- Keep your leg straight and slightly angle your back foot for stability.
- Rotate your hips and torso from the center to the right before reaching your left arm toward your left ankle.
- Lower your front arm toward your left ankle while reaching up with the right arm, keeping your palm facing forward.
- Hold the pose for at least thirty seconds before repeating the pose on the opposite side.
5. Pigeon Pose
The pigeon pose opens your hips and keeps them strong and flexible for labor. It increases strength in your pelvis muscles and promotes stability. This prenatal yoga pose also promotes relaxation and eases tension.
Here’s how to do it:
- Start in a low-lunge position and move your right foot forward and left backward.
- Slowly edge your right foot over to the left until the lower leg is at a 90-degree angle.
- Fold forward, but make sure there isn’t weight on your belly.
- You can use yoga blocks to place your forearms on instead of on the floor to keep your belly higher.
- Take a few deep breaths before shifting to the other side of your body.
6. Bridge Pose
The bridge pose helps strengthen the back of your body and pelvic floor. It’ll increase stability throughout your pregnancy because it builds strength in your back. The increased strength in your pelvic floor makes childbirth easier.
Here’s how to do it:
- Lay on your back, keeping your feet hip-width apart and toes pointing forward.
- Rest your hands on the floor while bending your knees and lifting your hips.
- Hold the position for a few seconds, return to the start position, and do it ten times.
7. Squat Pose
A squat prepares you for a natural, gravity-assisted delivery. It strengthens your pelvis and legs and helps stretch tissues to prevent tearing during labor. This prenatal yoga pose also helps widen your pelvis in preparation for childbirth and encourages dilation.
As you do the squat post, it might help if you use a yoga block or small stool to support yourself.
Here’s how to do it:
- Place your feet slightly wider than your shoulders, pointing your toes forward.
- Bend your knees as you lower your bottom toward the floor without going all the way down.
- Engage the inner side of your arches and knees rather than balancing on the balls of your feet.
- Try to hold the squat for 30 seconds, gradually working your way up to a minute.
- You can also try it at least four to five times each day.
8. Seated Forward Fold
The seated forward fold is best in a wide-leg position during pregnancy. It can stretch and ease tension in the spine, neck, shoulders, and hamstrings. This pose also promotes relaxation in your pelvic floor, widens your pelvis, and promotes hip mobility.
Here’s how to do it:
- Sit on the floor with a flat surface low in front of you.
- Open your legs wide on either side of the flat surface.
- Keep your knees and toes facing the ceiling.
- Sit straight as you inhale, then exhale as you hinge at the hips and fold forward.
- Rest your forearms on the flat surface in front of you.
9. Shoulder Opener
This shoulder release pose can ease neck, shoulders, and upper back tension. It promotes relaxation during pregnancy and childbirth.
Here’s how to do it:
- Kneel on your knees on the floor and sit firmly back on your heels.
- Keep your back straight and align your head to your spine.
- Relax your face while widely opening your mouth and closing it again.
- Then, inhale as you raise your shoulders toward your ears.
- Exhale as you lower your shoulders and bring the shoulder blades together while pushing out your chest.
- Bring your shoulders forward and up again as you inhale.
- Repeat this rotation a few times until you feel relaxed.
10. Happy Baby Pose
The happy baby pose is a relaxation exercise that eases tension in the lower back. It benefits hip opening, preparing you for childbirth. This position also opens your hips, chest, and shoulders.
Here’s how to do it:
- Lay on your back and relax your spine.
- Raise your knees toward your chest, keeping your hips loose and down.
- Flex your feet so your soles face the ceiling.
- Wrap your fingers around your big toes and lightly pull down.
- As you pull, your feet should continue facing the ceiling as your hips shift to let your knees come closer to your chest.
- Stay in this position as you focus on deep breathing and enjoying the stretch.
Final Thoughts on Prenatal Yoga for Childbirth Preparation
Prenatal yoga can help you during pregnancy and labor and promote a quick recovery. It’s a gentle exercise that can help you feel less stressed and anxious. As these poses strengthen your muscles and open your pelvis, it makes it easier for your baby to move through the pelvic space.
These prenatal yoga poses allow for safely practicing yoga while pregnant, but you should consult a healthcare professional before starting. Once you get the all-clear, you can work to promote movement and a strong pelvic floor.
Listen to your body as you move into your yoga poses. Consider doing another pose or easing up if it feels uncomfortable or painful. Safely practicing these poses can help you through pregnancy, labor, and recovery while offering additional benefits to you and your baby.
