How does yoga help during pregnancy and birth?

Practicing yoga during pregnancy ....

Improves quality of life and aspects of personal relating during pregnancy... HOW?

It is suggested that yoga (combining asana, pranayama, meditation and relaxation) can help pregnant women to accept the changes happening in their bodies and worlds, for example expanding horizons to accept new life, putting another persons needs first and bonding with the new baby (Mackarness, J. Yoga Gro Diploma).

Certainly yoga helps create a time and space to focus on the pregnancy in a deeper way; for the process of change and to adjust oneself and lifestyle (Balaskas, 2003).

This might help to establish a habit of setting aside time for self-renewal and provide method of anchoring to help deal with the emotional roller coaster of pregnancy, birth and early postnatal days (www.befitmom.com). The yoga practice itself should help to counterbalance and rebalance energies during and after birth (Freedman and Barbira-Freedman, 2004).

Improves comfort levels and reduces self-reported and observed pain during labour... HOW?

Comfort is increased and pain reduced because yoga increases flexibility and reduces muscle tension, resulting in a better pregnancy and easier birth (Mackarness, J. Yoga Gro Diploma)

Toning the pelvic floor muscles supports the uterus during pregnancy, and helps them to become the birthing muscles by increasing elasticity. Along with learning to isolate and activate the pelvic floor, this will allow the woman to ‘birth lightly’ thus increasing comfort, reducing pain, and releasing fear and tension (Freedman and Barbira-Freedman, 2004).

Yoga and breathing practice enhances release of endorphins thus preparing the body’s physiological response to labour pain (Balaskas, 2003).

Reduces duration of labour... HOW?

Regular practice of asana that involve opening and releasing the pelvis (for example squatting and kneeling) develops ease in these positions in preparation for an active birth (Balaskas, 2003), and helping the baby to move along the birth canal thus reducing the duration of labour.

Reduces perceived stress and actual stress levels during labour... HOW?

In yoga we learn deep breathing to increase self-awareness, listen to the body and stay calm (Freedman and Barbira-Freedman, 2004).

Yoga allows us to liberate our natural instincts and overcome inhibitions so that you can relax and allow birth to happen naturally (Balaskas, 2003).

Increases levels of self-confidence and positive outcome expectancy among mothers during labour... HOW?

The body has an innate physiological ability for labour and birth and we need to surrender to this. We practice surrender in yoga, learning how to let go, relax and breathe. This helps to reduce pain and increases coping ability (Balaskas, 2003). Learning to place all mental focus on breath and can then tune in to this to help with contractions (Balaskas, 2003).

Relaxation techniques learned during pregnancy will be easier to apply during the labour. Contractions will be more manageable when ‘appropriate’ breathing techniques are used (Mackarness, J. Yoga Gro Diploma).

So, some or all of these benefits may happen for you. It is certainly worth a try!

Remember that your experience of birth will be your story, and no one else's. It is an experience to embrace and live, no matter how it unfolds.

Namaste