Prenatal Yoga Prepares the Mind and Body for the Pushing Phase of Birth
Prenatal Yoga Helps You Practice and Prepare for the Pushing Phase of Birth
I’m trying not to hold my breath while waiting to welcome Autumn! Speaking of holding breath, this month’s questions have been centered around pushing. Do I hold my breath? Can I breathe when it’s time to push? What’s open glottis pushing vs. Valsalva pushing? What can my partner do to support me while I’m in the second stage of labor/pushing phase? What position do I envision myself to be in for breathing my baby into the world?
In our prenatal yoga classes we cover AND practice (this is where prenatal yoga can play such an invaluable support in preparing for birth) pushing positions, different breathing techniques during pushing, how to advocate for yourself during this phase of birth, how your partner can play an active role as you breathe your baby earthside. Practicing birth positions and breath work during prenatal yoga class builds the muscle memory for birth! It’s an opportunity to rehearse what feels good and right for your body while you’re tuning inward on your yoga mat. When the moment comes to begin pushing your baby into the world, the techniques you’ve practiced/rehearsed at prenatal yoga will empower you for pushing your bundle of joy into the world.
Breath is the way through pushing as it’s the way through contractions and parenthood and waiting for the change in seasons. I’m looking forward to breathing in the crispness of fall in the coming days.
Full Circle Yoga KC is a family centered yoga studio in Midtown Kansas City specializing in Prenatal Yoga, Prenatal Partner Yoga, Baby Yoga, postpartum yoga, and workshops.
Why Practice Yoga During Pregnancy
Why Practice Yoga During Pregnancy
As one Mama said “First off I am NOT a yoga fan whatsoever, but my doctor suggested it so I took a class. I went home, was completely relaxed and slept way better than I have been.”
The number one reason women decide to attend a prenatal yoga class is because they hear it helps reduce discomfort with pregnancy. The number one reason women continue to return because they get SO MUCH more than improved comfort. There are both physical and mental preparations required to bring new life into the world and if you find a yoga class that is specifically designed for prenatal you’ll quickly find so many benefits!!
“Full Circle Yoga KC really help me during my pregnancy. I started going when I was 17 wks, and continued going till I delivered. Full Circle helped me physically and mentally. When I was feeling uncomfortable in my body as it grew, yoga would help me stretch it out and reconnect with it. I met many great mamas there, which provide a warm and understanding community. I would highly recommend this studio to any women embarking on this adventure. I personally am looking forward now to the BYOB classes with my little girl. Thank you Full Circle.” -Brittany
Prenatal yoga creates space for your mind to be open and clear. It allows your heart and mind to tap into the already courageous and powerful YOU.
“I feel supported by this strong group of women. I am confident that the mental and physical techniques I have learned in prenatal yoga will help me in my birthing experience.” -Amanda
The feels that came with pregnancy can be overwhelming. Prenatal yoga offers space to tap into those raw feelings, face them and master them. When a safe and relaxing space is created with others experiencing similar emotions it normalizes feelings and allows us to show compassion and understanding to others and ourselves.
” It has helped me control my anxiety and calm my mind” – Swatantra
“I finally became pregnant after a long journey with IVF. The beginning of my pregnancy was filled with complications, so by the time I discovered Full Circle Yoga KC my anxiety and stress was at an all-time high. Jenny’s classes helped me manage the anxiety, find a sense of community, and finally be able to enjoy the last few months of my pregnancy” -Meredith
Practicing yoga during pregnancy certainly eases the discomforts of pregnancy. But it also eases the pain during labor and delivery through training and trusting the powerful strength our bodies have to birth.
“Giving birth is a powerful life event. It no only leave us with memories of welcoming our children into the world but also often affects the way we feel about our bodies and our capabilities” – Debra Pascali-Bonard.
Full Circle Yoga KC is family centered yoga studio in Midtown Kansas City specializing in Prenatal Yoga, Prenatal Partner Yoga, Baby Yoga, and more.
Prenatal Yoga and Relaxation, Ritual, and Rhythm
The most predictable thing about childbirth is its total unpredictability. -Penny Simkin
While birth is so unpredictable what we do to prepare for that journey can impact how we experience the ride. At Full Circle yoga KC, our prenatal yoga classes create a space to dive into practical tools that can be used to cope during pregnancy and all stages of labor and birth. Most agree that yoga relaxes us, however how do we relax when we are experiencing the pain of labor and pushing new life into the world? Influencing the journey of birth through physical and mental preparation is one of the major benefits of prenatal yoga classes.
Prenatal yoga creates a relaxing environment for Mamas to step into a deep state of relaxation and deeply connect with baby. Additionally, prenatal yoga creates opportunities for Mamas to experience challenging poses and practicing relaxation techniques that can be used during labor. At the beginning and end of class we practice passive relaxation techniques such as bringing attention to the body and allowing the body to relax and melt into earth paying particular attention to releasing tension in stress points and relaxing through the facial muscles, especially the jaw. These simple relaxation techniques are tools for Mamas to use between contractions. These techniques are often most useful during prelabor and early labor.
When contractions become more intense and Mama is not able to distract herself active relaxation techniques become useful. Active relaxation techniques are practiced in class when we sway and move and rock into poses and “Ahhh” on exhales. When practiced over and over again these relaxation techniques become organic rituals for Mamas when labor intensifies. Working the practice to a level of intensity where Mamas can visualize and feel the sensation of discomfort offers opportunities to come into a ritual and rhythm that speaks to them.
As the birth journey progresses Mamas will find the need to dip into their bag of tricks and find another practiced ritual. For some Mamas that ritual is visualizing their favorite flower blooming, the color, the size, the smell, for others maybe visualizing the body opening and softening. Yet, others don’t find visualization helpful and look to mantras or feeling the beat to the rhythm of the music, or staring into her partner’s face. Becoming familiar with the body and noticing what it feels like to turn inward and letting go of control and thinking gives Mamas the opportunity to feel this sensation before stepping into the unknown journey of birth. If a Mama can get to this state it can be incredibly powerful as labor peaks. Within these rituals, prenatal yoga class helps to develop rhythm which can be the key to riding out the waves of contractions and pushing a baby into the world.
Rituals can be both internal and external and often times Mamas use both. Practicing both of these rituals in prenatal yoga and partner prenatal yoga offers the opportunity to try out techniques before the birth journey. Internal rituals include those mentioned above such as closing eyes, rocking, moaning, tapping, or swaying during contractions. Active rituals include keeping eyes open and focused and look to their support system to help them with these rituals. These practices give mental activity to take away from the pain so Mama can cope rather than spiral into the sensation of pain.
Birth partners play such an important role in rituals and can influence how a mother experiences her birth. Whether it be siting mindfully next to Mama or being active in swaying or looking into her face are beautiful ways to be active in the birth process. If a Mama is using internal rituals, a partner might hold her hand and breath with her not disturbing her during contractions. When a partner notices Mama beginning to struggle or lose her rhythm, partner can become active in helping reset the ritual. Ways that a partner can be active are maintaining eye contact, talking through a contraction and telling Mama “you’re doing it, let this part of your body relax” while placing hands on shoulders, or maybe pressing firmly on her hips for counter pressure.
When Mama feels the urge to push, often times she becomes more alert and aware of her surroundings coming out of the instinctual state and feeling a gust of powerful energy to push.
Pregnancy, labor, and delivery, is a period of time in a woman’s life that they will remember forever. Full Circle Yoga KC strives to support the journey and rite of passage through prenatal yoga classes giving Mamas time to reflect, dig deeper into influencing their own birth, and creating a loving and supportive community for women, partners, babies, and families.
Full Circle Yoga KC is family centered yoga studio in Midtown Kansas City specializing in Prenatal Yoga, Baby Yoga, Little Movers Yoga, Little Kids Yoga, Prenatal Partner Yoga, Family Yoga and more.
Yoga and Pregnancy
Yoga, or prenatal yoga, and pregnancy are a prefect combination! Prenatal yoga is like the rehearsal leading up to the grand performance of your birthing journey! Mama’s who practice yoga while pregnancy have a strong tool in their well-house to pull from during labor.
While exercising can feel daunting it helps build stamina for labor and supports a healthy pregnancy. Exercise normalizes blood pressure and glucose metabolism, builds muscle tone, helps regulate digestion, increase energy, and improves mood. Exercise also improves blood flow through the placenta by 30%.
Pregnancy has a profound impact on a Mama’s body as the body undergoes physical and emotional changes. The first trimester is often the most challenging period of pregnancy with the greatest physical adaptation that takes place. The blood pressure drops, intense fatigue, nausea, and lower back discomfort, mood swings, and constipation. Regular yoga in the first trimester will help temper these side-effects. Breath awareness that is practiced in prenatal yoga will help increase energy.
The second semester is often referred to has the “blooming period” where energy returns, skin glows, hair shines and the body finds a new normal with pregnancy. Prenatal yoga offers poses that are safe and support the changing shape and weight of a pregnant Mama.
As baby grows and takes up more room, discomforts may set in again in the third trimester. Yet, with poses and stretches offered in prenatal yoga your body will remain strong and prepared for your birthing journey. The emphasis placed on breath in prenatal yoga is the platform for which a Mama can find her inner strength and confidence she can carry into her birthing journey.
Yoga and pregnancy compliment each other so nicely for the dual benefits yoga offers. While exercise is important to Mama and baby, prenatal yoga offers a deeper level of preparing the mind and body for one of the most empowering challenges a Mama will experience. Prenatal yoga prepares a Mama for discomforts that she will experience in labor. Through holding challenging poses and relaxing into these poses it equips a Mama to relax and accept the work her body must do to bring her baby into the world.
Full Circle Yoga KC is family centered yoga studio in Midtown Kansas City specializing in Aerial Yoga, Hatha Yoga, Prenatal Yoga, Baby Yoga, Power Vinyasa and more.
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