Women who have never used yoga for fitness can still use yoga to prepare for childbirth. Physical movements and postures can create flexibility and strength for mom as her baby and body begins to grow and change. Breathing techniques from yoga were the inspiration for Dr. Lamaze and the creation of his natural childbirth process. Another part of yoga, beyond the physical, has to do with being focused, present and mindful. These three aspects combine to increase mom's comfort during pregnancy, labor and even breastfeeding.
Studies have shown that practicing yoga and using its tools during pregnancy and labor can decrease the physical discomforts of late pregnancy and lead to a shorter total labor time. New mothers can use yoga tools to manage postpartum discomfort and to aid in breastfeeding.
During pregnancy, yoga:
- Improves emotional well-being
- Increases overall strength and flexibility, while decreasing back pain and joint swelling
- Aids in digestion
- Prepares for the physical needs of birthing
During birthing, yoga:
- Helps moms learn to breathe in a relaxing and natural way to help during contractions
- Increases physical and emotional comfort during labor
- Facilitates the birthing process by helping release tension during labor using breath work and positioning
- Teaches moms how to use visual imagery and meditation tools to work through even the most powerful contractions
- Teaches mom to use pelvic floor muscles effectively to aid in labor progression and birth
- Provides knowledge of physical positions and vocalizations that can further aid during and after contractions
Yoga is shown to be helpful to breastfeeding moms by:
- Minimizing fatigue and relieves tension
- Increasing comfort by helping to open, align and lengthen spine, neck and shoulders as mom's body learns to feed and hold baby for long periods of time
- Helping her remain connected with her inner-self and increase her calmness
- Helping her with postpartum recovery and discomforts by using positioning and breath work
If you already practice yoga, you may only need to adjust your style. Bikram yoga (or hot yoga) is not appropriate for pregnant women as the mom-to-be can become over-heated much more easily than before her pregnancy. It is important to work with yoga instructors who are familiar with the special needs of pregnant women as not all yoga poses and types are appropriate for a mom-to-be.
As you explore prenatal yoga, please remember to sign up for the free prenatal yoga classes, which are a benefit of joining the Labor of Love Program. These free prenatal yoga classes are exclusively held at both Lovelace Women's Hospital and Lovelace Westside Hospital in Albuquerque.
For more information on prenatal yoga and your pregnancy, speak to your OB provider or nurse midwife. To sign up for free Labor of Love prenatal yoga classes, click here or call 505.898.3030.
Submitted by Kym Halliday Clear RN, Manager Outpatient Programs, Lovelace Women’s Hospital.