By Natalie Burgess

Many women approach labor and birth with uncertainty about their ability to birth their baby. Yoga encourages women during pregnancy to become familiar with their bodies, learning to listen to the natural and instinctive knowledge within themselves, guiding them in their journey of belly, birth and baby.

The regular practice of yoga tones the entire body; correcting posture, strengthening bones and muscles, facilitating the intake of breath and increasing energy levels. Common discomforts of pregnancy can be reduced with the regular practice of yoga. Lower back discomfort, a common complaint in pregnancy, can be reduced with a variety of yoga poses that teach correct muscular and skeletal alignment, whilst strengthening the abdominal and spinal muscles, which also facilitates a return the pre pregnancy shape.

As a woman approaches her estimated due date optimal positioning of the baby for birth can be achieved with the regular practice of yoga. Poses in which the focus is on the opening of the pelvis, encourage the baby to adopt a head down position, simply as this is more comfortable for the baby, as opposed to their head pressing into their mother’s diaphragm and rib cage. Squatting, or a modified squatting pose, and an all 4’s position encourages this pelvic opening, and gives the mother-to-be a familiarity with the sensation of her body opening up, in preparation for birthing her baby.

Yoga promotes the release of endorphins, as it relaxes the central nervous system and calms the mind. Endorphin levels rise in late pregnancy, as the body prepares for childbirth, and peak from 38 weeks onward and into labor. Regular practice of yoga in pregnancy allows the mother-to-be to relax and maximize endorphin release, in turn facilitating the release of oxytocin in labor, thereby initiating and maintaining rhythmic uterine activity. Endorphins are decreased in times of stress and anxiety, research indicating that stress and anxiety disrupts and prolongs labor, as the release of adrenaline in response to stress inhibits the action of endorphins and oxytocin.

In pregnancy and labor yoga facilitates relaxation and breath awareness. Oxygen is required in labor to supply and facilitate optimum functioning of the working uterine muscle. Focusing on keeping the breath smooth and steady allows the birthing mother to relax, therefore promoting release of endorphins and oxytocin, and focus on the birth of her baby. Regular, relaxed, calm breath ensures the baby is receiving all the oxygen rich blood (via the placenta) they require for healthy growth and development, and during the process of labor and birth.

Yoga works to balance the physical body and positively influence the chemical balance of the brain. Forward bends calm the central nervous system, facilitating the release of endorphins, decreasing tension. Sitting poses remove tension from the diaphragm promoting effective inhalation and exhalation, while also flushing the pelvis with oxygenated blood, facilitating the work of the uterus and maximising oxygen to the baby.

The following modified yoga poses can be used to reduce pain and discomfort in labour, maximising endorphin release and promoting optimal positioning of the baby and pelvis for birth.

Standing, supported forward bend

This position is useful for resting in between contractions, the key being that the forehead is resting. This position can be used:

• In the shower with the forehead resting against the tiles
• Forehead resting on support persons shoulder
• Forehead resting on a wall
• Forehead resting forward onto a chair or the bed

This is an upright position, but the principles remain the same in any sitting position in which the forehead is resting, e.g. sitting in the bath with the forehead resting on the edge of the bath.

All fours

• Incorporating pelvic tilt to relieve pressure on lower back, allows opening of the pelvic cavity
• Can be adapted to suit most situations, such as knees on the floor with head, arms and upper chest resting on the bed, birth ball, chair or support person
• Useful for lower back discomfort associated with a posterior labor

It is strongly recommended yoga is practiced with a qualified yoga instructor, who is familiar with the pregnant and postnatal aspects of yoga. . Always conduct yoga practice on an empty stomach and in a safe, clutter free environment.

Copyright © Natalie Burgess 2007 - ABN 96 282 733 677