Yoga Poses for Easy Childbirth
Becoming a mother is a beautiful thing and the love of a mother is one of the strongest forces in the universe. Pregnancy can be really easy, or quite difficult for some, but when it comes to childbirth, women are unanimous: it is difficult and painful, especially when you are giving birth to your first child. It may be natural, but it does not mean that it’s easy, and women all over the world are trying to find ways to make their childbirth easier; and yoga is proven to be one of the most effective ones.
Strengthening Your Pelvic Floor
Strong pelvic floor will make your pregnancy and childbirth much easier, and exercises are neither complicated nor risky. Kegel exercises will strengthen the right muscles, which means that your baby and all the organs will have the needed support. What is more, these muscles are needed to push the baby out as well as help the bones come back together after the delivery. Supta Baddha Konasana position will lengthen the muscles:
– Lower your back on the floor,
– Bend your knees and place the soles of your feet together.
– Next, widen your outer knees away from your hips, and expose your inner thighs as much as you can.
– When you get comfortable, do Kegel’s exercise for a few minutes.
Matsyasana, or the Fish Pose
– Start by sitting with your legs stretched out,
– Slowly fold them so that your feet rest against the opposite groins (Semi-Lotus Pose).
– Gently fall back while inhaling deeply, and use your arms to guide your ‘fall’.
This asana is completed when you return to the starting position while exhaling simultaneously. The movements will be both a gentle exercise and a deep internal massage, which contributes to the health of pelvic floor and sex organs. For more comfort, you can place your hands under your head as an improvised cushion. This exercise, however, should not be done in advanced pregnancy.
Utkatasana (Chair pose)
– Stand erect with your feet apart and parallel (but not wider than your hips).
– Inhale deeply for two seconds, raise your hands at shoulder level with palms facing the floor.
– Exhale as slowly as you can and sit in squat pose.
– With your arms still outstretched, slowly get up while inhaling, and repeat several times.
You will feel the muscles in your thighs getting stronger, and your pelvic muscles will work as well. When you get stronger you can try standing on your toes while squatting. You should be very careful while selecting your yoga postures in advanced pregnancy especially when you feel the weight of the baby.
Caution is Advised
Gentle yoga and simple exercises that strengthen and lengthen your core and pelvic muscles will make your childbirth much easier and less painful. Because you will have more control over your body, the delivery will be smoother than expected. It doesn’t matter if you’re an experienced yogi or you’ve just started, be careful when exercising. The first trimester is the most critical one since chances of miscarriage are rather high, so talk to your doctor before you decide to join the class.
Whatever you do, make sure you are careful and not forcing yourself too much. After all, you are pregnant, and you should rest more often than before, even if you feel wonderful and energized. The same goes for yoga: do only the exercises which make you feel good and refreshed; feeling exhausted will do neither you nor your child any good. Mild exercise and healthy lifestyle will make your childbirth much easier.