Preparing for birth

Pregnancy is a most extraordinary time of a woman's life: dramatic hormonal and bodily changes week by week and even day by day can make her life pretty topsy turvy. Yoga provides a calm sanctuary where she can experience a peaceful, loving union with her baby, discover her inner grit, and delve into the practice of breath awareness. Yoga's primary gifts of increasing flexibility and decreasing tension are perfectly compatible with the needs of a pregnant woman. Here are postures that open and relax the pelvic area, strengthen muscle tone, and release back tension, coupled with deep breathing and a meditative focus to deepen your experience of the life growing within you.

Active standing pose

When you are pregnant, most of the extra weight you carry is all in one place. Since your abdominal muscles (which normally hold your lower torso in place) are missing in action, so to speak, you may develop a swayed back or exaggerated spinal curve. This can cause lower back pain and sciatica. As often as possible, practice this pose to lengthen your spine downward.

Relax and drop your shoulders, though maintain a slight lift to the chest. Stroke your lower back downward with your hands. Slightly drop your chin downward to relax the back of your neck. Breathe slowly for a minute.

Prenatal poses

The following poses are helpful during pregnancy. For example, poses done while kneeling on all fours will help to relieve hack pain and strengthen hack muscles, which aids labor. Because your pelvic floor supports the weight of your baby during pregnancy, squeezing the pelvic floor muscles (rectal and vaginal) to strengthen them should he done as often as possible, both on and off the mat.

Cat pose

This exercise brings great flexibility to the spine — including the cervical vertebrae, circulates the spinal fluid, and serves as a great warm-up exercise. For added benefit, at the end of the exhalation gently squeeze your buttock muscles for 1—2 seconds and then release as you inhale.

1: Begin on your hands and knees with your knees directly under your hips and your hands under your shoulders. The hands, feet, and knees are in line with each other Relax your neck and inhale, keeping your spine in a horizontal position. Do not arch your spine since this can put pressure on the lower back during pregnancy.

2: As you exhale, lengthen the base of your spine gently downward and tuck your pelvis under so that your back is rounded like that of a cat. Inhale and return to the original position. If you experience pain in the wrists in this position, use your knuckles to support you so that your wrists remain straight.

Balancing cat

This posture is challenging and requires concentration. It develops balance and focus, both important areas for pregnancy and childbirth. For a good diagonal stretch, practice slowly with deep breaths.

1: Begin on your hands and knees with your back horizontal. Keep your eyes open in a soft gaze to help maintain your balance.

2: Inhale and raise your left arm out straight in front of you. At the same time raise your right leg straight out behind you. Lift only as high as you can without arching your spine. Exhale and return your hand and leg to the ground. Inhale and raise the opposite arm and leg. Exhale and return to the original position. Continue for 1-2 minutes.

Supported butterfly

This pose helps to open the pelvis and hips and release tension from the area. This natural widening of the pelvis will help make it easier for your baby's head to engage in late pregnancy. Leaning back allows your lower back to relax and encourages the sacral vertebrae to self-adjust.

1: Sit on the floor with the soles of your feet together Using props for a more restful support (above right) is optional.

2: Put your hands behind you on the floor or be supported by your props. Lean back, relaxing and stretching the spine. Relax your neck and shoulders, then your pelvis, hips, thighs, and knees. Breathe deeply for 1 -2 minutes.

Squatting with a partner

Squatting in childbirth is instinctive for a woman because it naturally allows the pelvis to open and the baby's head to engage. In the last six weeks of pregnancy it is better to squat on a bolster to reduce pressure on the cervix and pelvic floor. Avoid squats if you have hemorrhoids, and check with your doctor first if you have a high-risk pregnancy.

Squat down with or without the use of props. Make sure you are far enough away from your partner that both of you can have your arms out straight. Relax and breathe together with your partner for 1-2 minutes, then slowly stand up, or come onto your hands and knees before standing up.

Squat with prayer pose

This pose helps to increase your hip and pelvic flexibility by applying a moderate pressure against the knees. As you squat down, feel a gentle expansion in the hips.

1: Using props if needed, squat down so that your buttocks are close to the ground. Bring your palms together in prayer pose and rest the thumbs at the heart center in the middle of your chest. Your elbows will be out to the sides and touching the inside area of your knees. Inhale, then exhale and with the elbows exert a moderate pressure against the knees. Do this 5-10 times.

2: Inhale deeply and exhale. Place your hands on the floor, straighten your legs and slowly stand up. Alternatively, you can come onto your hands and knees as in step 1 of Cat pose before standing up.

Forward bends

Practice these forward bends daily to release tension in the back, stretch the muscles and nerves of the legs and arms, and to relax your shoulders. Do not practice if you feel dizzy or light-headed.

1: Stand up straight with your legs about shoulder-length apart, arms stretched out in front, and facing a wall or table.

2: Slowly exhale, lean forward, and put your hands on the wall - or hands and forearms on the table. Allow the weight of your lower back to sink downward through your heels and into the floor Lengthen your spine without arching toward the floor let your neck relax. Feel a strong stretch in the arms and legs. Breathe deeply for 1-2 minutes. Let your head relax forward and feel a strong stretch in the arms and armpits. Breathe deeply for 1-2 minutes.

Ear to knee pose

Besides being a great lateral stretch, this pose opens up much-needed breathing room in the lungs. Be aware that you want to stretch directly to the sides of the body. Avoid forward stretching after the first trimester since it puts pressure on the abdomen and womb.

1: Sit with the legs extended and spine straight. Place your hands on the floor with fingers slightly spread. Then bend your right knee and tuck it in so that the foot is close to or against the inner thigh of the left leg.

2: Stretch your arms overhead. Exhale, keep your body facing forward, and stretch to the left, bringing your left ear toward your left knee as far as is comfortable. Rest your left arm on the ground inside your left leg. Breathe deeply and stretch for 3-5 breaths. Repeat on the right side. Continue for 1-2 minutes.

Resting poses

Relax in Side or Front Lying pose as many times a day as possible, especially during the last few weeks of pregnancy when you are fatigued from carrying extra weight or your sleep is often disturbed. Lying on your left side during the last six weeks will help to encourage your baby's spine toward the left side of your abdomen, which is the best position for labor. You may wish to vary this sometimes by lying on the right. Many women find the Side Lying position helpful for labor.

Side lying

Lie on your left side on a soft surface with your head resting on a pillow. Extend your left leg out and then bend your right leg, placing a pillow or two under your right knee. Relax and breathe comfortably.

Front lying

Lie on your left side on a soft surface with pillows placed under your head and bent knee. Face your upper body down toward the ground, extend your left arm downward by your side, and your right arm upward by your head. Let your shoulders spread out and relax.

A three-way connection

Practice this with your partner for a cozy feeling of togetherness. Share the space of love with your unborn child through voice, touch, massage, meditation for as long as you wish.

Have your partner sit against a wall with his legs apart and slightly out to the sides. Use pillows for support if desired. Sit inside your partner's arms with your back supported by his chest. Your partner's hands may rest on your abdomen and your hand may rest on his. Cross your legs or leave them outstretched, whichever is comfortable. Focus on breathing together in a deep and relaxed manner. Let go of tension or tightness. Focus on the presence of your baby. Suggestions for a three-way connection are: stroking, feeling the energy of your hands surround and bless your child, or talking out loud or internally to your child.

Communing with your unborn baby

Make a special time in your day to sit with your baby, sending love and feeling the love your baby has for you. Your intuition, which is extra-strong during pregnancy, will lead you naturally to your favorite ways of communion with your baby. Perhaps this special connection happens during a sitting meditation early in the morning, as you sit in the rocking chair that you bought especially for nursing your baby, or as you float in a swimming pool while imagining your baby floating inside of you - whatever speaks to you as the most true way for you and your baby to connect.

Sit in Easy pose. Place your hands gently on your lower belly and cradle your baby. Close your eyes and let your head relax forward naturally. Focus on the rhythm of your breath and imagine how your baby experiences your heartbeat, your breath, and the sensation of floating in the warm fluid of your womb. Be aware of the deep connection between you. Realize that you chose each other, that you are the best mother for the soul that is taking birth through you. Talk out loud or internally to your child and speak from your deepest heart and soul. Bless your child, yourself your partner, your family. Thank him or her for coming to be with you. Allow the communion to continue as long as is natural, 10 minutes or more.

When you are ready, slowly return your focus to your breath and the room and open your eyes. Know that you remain connected even in i your busiest moments.