Prenatal yoga: preparation for labor, birth and life as a mother
A group of round-bellied women file into the spacious studio setting up mats, selecting blankets and blocks and cushions, and then they get comfortable and chat about the changes they’ve noticed since they saw each other last. Prenatal yoga is their refuge from the business of daily life, a time where each woman can focus entirely on herself, her body, and her baby. “I look forward to this class all week,” one woman says with a laugh. Another rubs her belly and says, “I get such a good night’s sleep after yoga.” The others nod and smile and then class begins. Prenatal yoga has grown increasingly popular in recent years and with good reason. Many midwives and doctors now recognize the myriad of benefits yoga provides for a pregnant woman and her growing baby. From relieving many of the common aches and pains of pregnancy to reducing stress, prenatal yoga offers a unique blend of gentle physical activity, relaxation, and preparation for labor.
Today in class we have women in all stages of pregnancy, from one is six weeks to another who is approaching her due date. The poses we practice each week in class vary based upon how the women feel as well as where they are in their pregnancies. For women in their first and second trimesters the focus is predominantly on standing poses. Standing poses bring awareness to posture and the demands that are put on a woman’s body as her baby grows, which may alleviate aches and pains later in pregnancy. Standing poses also build leg strength which can prepare women to labor upright rather than on their backs. For those who are in their third trimester, or feeling low-energy or nauseous, much of a class may be spent practicing gentle supported poses. Throughout class I remind the women to check in and make sure each pose feels just right for them. This is a wonderful practice because it encourages each woman to observe what’s going on in her body, a skill which will greatly help her throughout pregnancy, labor, and birth, as well as during the postpartum period. Prenatal yoga classes reaffirm the need for women to slow down and nurture themselves as their bodies do the hard work of growing and supporting a baby.
Every week at the beginning of class we take a moment to get to know each other. Each woman says her name, how far along she is, plus I offer a question about their feelings on pregnancy, ,birth or their transition to motherhood. This week we’re discussing different routines or rituals that they’ve used throughout pregnancy and how they might carry this into labor. A couple of women have mentioned taking baths, one says she listens to a special cd every night before bed, and another enjoys taking long walks with her partner. This is one of my favorite parts of class because the women love the opportunity to offer support and suggestions to one another. Often our “veterans” (those who are in their third trimester or who have already had a child) will share advice with those who are earlier on – anything from finding comfortable sleep positions to how to avoid heartburn. The sense of community is palpable and is one of the many reasons that women return to class throughout read more
