Labor and delivery is a process unique for each woman. There are certain exercises and stretches you can do during pregnancy that may help ease you through the stages of labor and your delivery. While you have to modify your normal exercise routine based on your health level during pregnancy, you can still do certain workouts designed for pregnant woman --- though you should get your doctor's approval before beginning. These workouts will feature stretches and exercises for labor and delivery.
Cat and Cow Pose
Cat and cow poses are done in both traditional and prenatal yoga classes. Cat and cow both are done in sequence and help move the spine through movements that allow gentle stretching and increased flexibility. According to the book "Prenatal Yoga and Natural Birth," cat and cow poses allow the abdominal muscles stretch. Begin on all fours. As you inhale, drop your belly toward the ground and lift your tailbone and the crown of your head to the sky for cow pose. On your exhale, arch and round your spine as you round through the shoulders and upper back into cat pose.
Goddess Pose
Goddess pose is another yoga pose which help strengthen the muscles of the pelvic girdle, which are all involved during labor and delivery. Goddess pose opens the hips, shoulders and chest. It also strengthens the legs, core and arms. Begin standing with your feet wider than hip-width, toes pointing out and heels in. Bend your knees until they are in line with your ankles and bring your arms straight out to the sides to a 90-degree angle. If you are deep into your pregnancy, or have begun the early stages of labor, practice goddess pose against a wall for more balance.
Dolphin Pose
Dolphin pose is a variation of downward-facing dog pose, one of the fundamental poses of any yoga practice. In downward dog, you invert the spine and allow gravity to work on tension in the vertebrae in reverse. When you invert the spine in labor and delivery, it can help the fetus into proper positioning for birth. The main difference with dolphin pose is you are on your elbows and feet rather than your hands and feet. Kneel and bring your elbows and forearms, with your fingers interlaced and pointing forward, to the ground. Straighten your legs and gently lift your hips to the sky, drawing your tailbone up as high as you can. Hold here for a few breaths before bringing your knees back down and switching back to dolphin pose.
Bound Angle Pose
Bound angle pose is a seated pose that helps open the hips and stretch the ligaments and tendons of the inner thighs. During labor and delivery, hormonal changes cause you to be more flexible through your pelvic girdle. Poses like bound angle are a way to begin to lengthen through these muscles, making labor and delivery easier. Begin seated with your back against a wall. Use a cushion and place it in front of your belly. Bring the soles of your feet together, let your knees drop out to either side and lace your fingers around your toes. As you inhale, straighten your spine. As you exhale, keep your spine tall and begin to fold forward, drawing your upper chest over the cushion.
References
- "Prenatal Yoga and Natural Birth"; Jeannine Parvati Baker; 2001
- "Yoga During Pregnancy"; Vibeke Berg; 1983
