Preparing for birth with prenatal yoga

One of the most wonderful ways to prepare for the birth of a child is with prenatal yoga. Yoga addresses the complete pregnant woman — not only her changing body but her mental, emotional and spiritual selves. Yoga allows a woman to slow her mind down, centre herself and connect to the growing foetus, creating a bond with her child long before it is even born.

On a physical level, yoga teaches a woman not only how to breathe properly, but to engage in postures that open up the body, particularly the pelvic area, helping to set the baby up in the optimal foetal position for an easier labour and birth. By learning how to breathe, she can dissolve the stiffness in her body, releasing and letting go the effects of stress so that she can return and stay in a state of inner relaxation and peace. Learning to breathe consciously helps to relax the nervous system, increase circulation and invites pranic (healing) energy into the body, and is an invaluable tool during labour.

Helps you unwind

When one first does yoga during pregnancy, some of the poses may seem simple and easy, others may be more difficult revealing parts of the body that are tense and stiff. By paying attention to the breath, yoga helps you to 'unwind' and let go of the deep muscular tensions. The body feels lighter and more flexible and able to cope with a growing belly.

Your spine and posture become stronger, easing the discomfort in the lower back often associated with pregnancy. Yoga postures can be performed throughout the nine months of pregnancy. However, avoid some poses after the first trimester, particularly ones that require lying on the front of the body. By engaging in physical activity, a woman feels better about herself as her body changes and gets increased energy and stamina to get through her day.

Guided visualisation

The beliefs and emotions of a woman have a profound effect on her birth outcome. Through guided visualisation, meditation and sharing with other pregnant women, yoga helps to create positive imagery that a woman in labour can draw upon. A good teacher will guide the woman to connect with the growing baby inside, becoming more in tune with what she and her baby needs to remain strong and healthy.

Spiritually, by opening the energy channels in the body and clearing mental and emotional blockages, the mind becomes still. It is when the heart is open and the mind is quiet that we experience our spirit, leading us with wisdom, intuition and ultimately trust and faith in our ability to give birth. New moms can return to their physical yoga practice six weeks after the birth of their newborns.

Sharon McConnell-Feanny is a certified yoga instructor and co-owner of Shakti Mind Body Fitness. She has more than 25 years experience in health and fitness; email: yourhealth@gleanerjm.com.