3 Yoga Poses for Labor
As a birth doula and yoga teacher, I believe that yoga for labor is one of the most rewarding forms of yoga. Your labor could be a breeze or it could be a marathon. Either way, these sure fire hip-openers can help give you the edge.
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1. Cobbler’s Pose/Butterfly.
Take your Cobbler’s Pose to new heights by not only lengthening and strengthening your upper back, helping to improve your posture, but the lift also allows the hips to fall open towards the sides, going deeper into your groin muscles and stretching the pelvis to open for birth. Place the soles of the feet together in front of your body and walk the hips back an inch to rest in a forward pelvic tilt. Keep the outer edges of the feet pressed to the earth as you roll your shoulders open and back and lift your hips from the floor
- enjoying a deep stretch in the entire back from crown to tailbone.
2. Low Lunge Pose.
Lunge is a terrific pelvic floor stretch as well as a strengthener for your thighs. In addition, it stretches the hip flexors which lead into the back and can alleviate some of the tension in your tight lumbar. I often recommend my Doula clients to try this pose while standing in labor, as it may help to open up the pelvic floor on one side more than another, which is useful for babies who like to thumb suck in utero and cannot descend with a little arm in the way!
3. Downward Facing Dog.
The Downward Facing Dog is a standard pose in most classes, but done properly with birth in mind, can also become your new best friend. Begin the pose by sitting on the heels with the arms outstretched on the mat as far in front of you as you are comfortable. Keep the fingers soft and the shoulders pulled into the back with a long neck. Shift your weight into your toes and lift the knees slightly from the floor. Keep reaching with your chin as you straighten the legs, letting the heels descend, and the shoulders pulled back into the spine. The head will naturally fall towards the floor as your hips elevate, keeping the length and the strength in the shoulders behind you, where it belongs. As you lift the hips, lift the tailbone and stretch the hamstrings from heels to hips forming a perfect triangle with your body. In this position, the baby can fall out of the hips and low back, offering relief in later weeks as well as encouraging a breech baby to shift with the relaxation of the internal ligament structure.
*Consult with your medical professional before starting any new physical regime during pregnancy or labor.
About the Author
Why Savasana Is Good for Your Heart
Corpse pose (Savasana) is the final pose of a yoga practice. In Savasana you are encouraged to let the breath be free, but also bring awareness to it as you quiet the mind. To help yourself move deeper into the pose, practice in a quiet and warm space. Mindfully relax all of your muscles, and as you do this, you may want to deepen the breath.
Even though it’s a resting pose, it can be one of the most difficult poses of the practice. Savasana challenges you in ways that you are not used to being challenged. Patience, control of the mind, and complete acceptance of oneself are things that we don’t practice very often. And while some may enjoy the emotional experience it shares, Savasana has many physical health benefits to offer, too, especially for the heart. This February, celebrate heart health and learn about the benefits Savasana offers to your vital organ.
Decreases Blood Pressure
High blood pressure can be caused by several factors, one of them being stress. Having high blood pressure can put you at risk for a number of serious health conditions, including stroke and heart disease. Taking time to slow down, deepen your breath, and relax during Savasana can help decrease your blood pressure.
Reduces Your Heart Rate
High or constant levels of stress can also cause your heart rate to increase – but so can other things, such as caffeine, alcohol and certain health conditions. The slow breathing techniques and relaxation opportunities that Savasana offers can help reduce your heart rate.
Allows the Heart to Rest
Deep breathing exercises major organs of the body, including the lungs. It forces your lungs to work more than they typically do throughout the day and brings in more oxygen to the blood, which then gets sent to the heart. With the lungs working a little harder, it eases the pressure needed by the heart to pump oxygen through the body. This gives the heart a bit of a break, making both your lungs and heart more efficient throughout your daily activities.
Helps You Lead a Healthier Lifestyle
Living a stressful life makes it more difficult to lead a healthy lifestyle. Cooking healthy food at home, doing things that you love and fitting physical activity into your day are harder to do when you live a high-stress life. But neglecting these things can put your health at risk. Some people respond to stress by overeating, smoking, or drinking alcohol – all of which increase your chances of developing heart disease and stroke. Taking the time to practice Savasana along with your slow, deep breaths helps you to reduce stress, calm your nervous system, and think more clearly. Overall, practicing Savasana can help you make healthier choices.
It is recommended to practice this pose for five minutes for every thirty minutes you have spent practicing the asanas/physical poses and movements of yoga. But remember – you can take this practice off your mat and learn how to do this throughout the day, too, helping your heart stay healthy all day long.
Disclaimer: The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have regarding a medical condition. Do not disregard professional medical advice because of something you have read in this article.
