Movement is one of the best things you can do for your body during pregnancy!
Here are some gentle, but strengthening, yoga positions to help you prepare for labor
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1. Yogi Squat
This is one of the best positions for you to learn and practice to prepare for labor. Squatting is a great birthing position because it allows the pelvis to open, and you have gravity working with you! If this is difficult to get into, use a chair or your partner for balance. *Squat on blocks for more stability
Lunges are a great way to get your baby into the correct positioning. Lunges are also great for strengthening the legs and opening the hips. You can lunge on the floor using blocks on either side of you or use a chair or step to increase the intensity.
Cat and cow are great for relieving back tension and giving life to the spine, as well as toning the abdominal muscles. Many women enjoy being on hands and knees during labor to release tension in the low back- this also guides baby into a favorable position. Matching breath with movement here is beneficial! Inhale during the cow, exhale as you transition into cat (arched back).
4. Child's Pose
This is a great way to stretch the back side of the body and get a little peace during your day. Child's pose is the perfect time to surrender! You can't plan the birth of your child, and since you don't have control, it is good to practice surrendering. Use this time to pray, practice gratitude, or just simply tune into your breath.
Savasana is usually done lying on your back, but because we don't want to cut off circulation to the vagus nerve (nerve that runs from the head to abdomen), pregnant women need to modify this position. Savasana can be done on your side with a pillow between your knees, or on a stack of blocks and bolsters to sit you up. Stay here for as long as you wish, practicing mindfulness and slow breathing. Place your hands on your belly and have a chat with your baby if that feels good to you! Calming the nervous system and getting out of the head can be very beneficial to your daily life and is great practice for labor.