Assisted Squat (with meditation stool)

After 34 weeks of pregnancy it is suggested you use support for these deep squats. Sitting in this posture with good support either by sitting on a stool or rolled blanket on top of a firm cushion, is extremely helpful in improving flexibility of the pelvic joints and will help increase the pelvic diameters. This increase in space may encourage baby to engage in later pregnancy. 

Squatting with the support of a stool or rolled blankets can reduce pressure on the cervix and pelvic floor, especially in the last 6 weeks of pregnancy. This supported squat may also be helpful if you have haemorrhoids or vulval varocities, full or partical placenta previa or a cervical suture.

Caution: Do not practice this posture if you have been diagnosed with Pubic Symphasis or are experiencing pelvic / pubic bone pain on walking, sitting etc.

by Jenny Schellhorn - Doula and Yoga Teacher

Relaxes and improves blood supply to the hips.  Releases tension from inner thigh muscles and removes tiredness from the legs. Just sit comfortably holding your feet – closing the eyes and in gentle unison with your breath, slowly raise knees up and down – no need to bounce the legs. If all is well,  using care you may lean forward in the posture to gently release tension in the lower back.

Caution: Do not practice this posture if you have been diagnosed with Pubic Symphasis or are experience pelvic / pubic bone pain on walking, sitting etc.

Contra-indication: The reason for caution in this posture is especially needed  due to the hormone relaxin in our body, as it’s job is to purposely soften our ligaments in preparation for the birth. The ligaments that support the pelvis and lower back may become over stretched if we don’t work gently which can cause ongoing lower back problems after our pregnancy.

by Jenny Schellhorn - Doula and Yoga Teacher

Prenatal Gomukasana

This is a wonderful posture to practice during pregnancy, especially for relieving lower back tension/discomfort. This posture can also bring relief to aching hips and may alleviate sciatica. Stimulates function of the kidneys and spleen - the spleen being a filter for healthy blood-supply, not only to mother's body, but eventually to the baby as well. Remembering in pregnancy that blood volume increases to accommodate pregnancy and baby, so encourage a healthy spleen via diet as well as Yoga postures.

Hold this posture and breathe naturally for a few breaths before releasing and changing sides. It is important to place support under the hips if needed, such as blankets or cushions so that the hips are even, stable and balance. Try not to lean to one side as this creates an imbalance in the posture.

Open twists such as this are perfectly suitable and safe to do in pregnancy, as there is no restriction placed upon the uterus as would be in closed twists (therefore avoid closed twists during pregnancy).
Twists relieve stiffness in the back and also gently stretch muscles of the neck, chest, back and outer hips. Especially important is the gentle stretch of the rib and shoulder area, helping to relax upper torso and neck.

This yoga asana is great for creating flexibility in the hips, stimulating circulation and encouraging deeper breathing. It gently stretches the inner thighs and back of legs.  Accommodate a growing belly and the changes of pregnancy by simply slowing down the movement and taking it easy. Avoid this posture if there are any back problems.

Caution: Do not practice this asana if there has been a diagnosis of Pubic Symphasis or if you are experiencing pelvic / pubic bone pain on walking, sitting etc.

Authored by:  Jenny Schellhorn - Doula and Prenatal Yoga Instructor

Maintaining optimum health is important for everyone, especially the pregnant woman. Regular practice of Yoga postures specific for pregnancy helps to relieve body fatigue, release tension, increase flexibility and promote strength, by the gentle stretching of muscles, extending of limbs, rotation of joints and mobilizing the spine. These practices also significantly benefit the internal function of the body’s organs thereby aiding circulation, digestion, respiration, heart function, as well as regulating the nervous system. Many of the Yoga practices are utilized by pregnant women to address common ailments that arise during pregnancy such as insomnia, lower back pain, leg-cramping, fatigue, digestive upsets etc.

The increased flexibility and strength gained from practising Yoga helps the mother’s body become comfortably balanced and prepared for an active birth. As pregnancy progresses and the weight of the baby places pressure on the spine, Yoga will support these changes by helping to improve a woman’s posture. Also the practice of Yoga can encourage the baby into optimal birthing position. There are many anecdotes of baby’s turning into optimum position with the aid of some Yoga postures and in the same way, birthing mothers frequently instinctively use certain Yoga postures during labour. I have certainly witnessed this in my experience as a Doula.

A recent testimony from a Prenatal Yoga practitioner: “I practiced Yoga throughout pregnancy and when I went into labour I calmly made my way to the hospital, expecting a long and painful experience. When I got there the hospital was full and I had to stay in the Birth Centre until a room in the Labour Ward became available. However, I ended up birthing my son naturally in just 4 hours. I truly believe it was through the help of Yoga and breathing properly and keeping calm that allowed me to birth so quickly and calmly.”

Even after birth, the practice of Yoga supports the mother, as these testimonies show: “I have found some of the simple Yoga moves such as shoulder rolls and working with the breath helpful in relieving my aching shoulders and neck whilst breastfeeding, I also enjoy meditating or just simply focusing on my deep breathing whilst breastfeeding and feel so relaxed and connected with my daughter in this way”.

“Through out my pregnancy I practiced Yoga and Relaxation and now am using these techniques during in mothering. I am especially practicing Pranayama breathing each afternoon and it has been a God-send and helps me to clear the cobwebs from lack of sleep and reenergize myself, helping me to cope with the demands of my new baby.”

In the Prenatal Yoga class, all postures are practiced mindfully and participants are encouraged to close the eyes in order to heighten observation of one’s own body. In this way the pregnant woman increases awareness and learns respect for any limitations or changes, rather than ignore, push or strain the body. Yoga combined with a healthy diet, good eating habits and sufficient rest, will result in sustained levels of energy and a positive disposition throughout pregnancy and childbirth.

The following is a birth Doula’s perspective on how to feel empowered in the birth experience. A Doula is not a doctor, nurse or a midwife. She is not trained to make any medical decisions. She is a committed support person there to whole-heartedly support women through childbirth, along with her partner and other support people. She does not replace a birthing mother’s partner, but ultimately helps the partner feel as much a part of the birthing experience as possible, in a calm and relaxed way. A Doula is present at all stages of labour, to reassure women and partner that all is normal and to assist in helping a couple realise the choices that are theirs to make and when it is imperative that medical support be accepted.

Giving birth, especially the first time, is extremely powerful emotionally and spiritually. In our society today, there is much to overcome surrounding birth, as we are constantly bombarded with negative and scary stories that impact pregnant women more deeply than we may truly appreciate. Understandably, this impacts how a mother feels or see things when she goes into labour. It can cause a lot of angst and unnecessary fear and such feelings can significantly inhibit the birthing process.  When a mother feels overwhelmed and vulnerable during the birthing process, she can inadvertently be placed in a position of accepting the fears and concerns of others more readily rather than accepting her own instinct and intuition. And when she is labouring under the powerful experience that birth is, this can sometimes take away her own power leaving her feeling uncertain as to the procedures that maybe placed upon her.     

It is unfair to expect partners to know all the necessary on the mother’s behalf during the labour, as they are mostly concerned with the mother’s safety and wellbeing.  A Doula is there to reassure the birthing mother of any decisions that arise from medical staff or the caregiver, as to whether these are part of the mother’s wishes. Throughout pregnancy and birth, a Doula will help the mother to feel assured that she can make her own safe and informed decisions and choices for a positive birth experience. With this there starts a domino effect of positive birth stories which is really how it should be.

As a Doula, I would like to share how I feel Yoga is so valuable during Birth.

Yoga is definitely an integral part of birthing and the more a woman understands this deep within herself the better the birth experience, no matter how it ends up being. All the major techniques like Hypnobirthing and Calmbirth have many components within them that originate in Yoga. I am not saying one shouldn’t give these techniques a go, yet the more simple we keep the birthing process the easier it will be to have the ability to surrender, accept and acknowledge, as well as foster the ability to make one’s own choices about how we feel. It is how we feel that is imperative to an empowered birth experience.

The more regularly a mother practices Prenatal Yoga the more she integrates the essence of Yoga into her being. Prenatal yoga nurtures a deep connection between Body, Mind, Soul and the Baby. Prenatal yoga increases awareness about the importance of balance in and between all body-systems - hormonal, nervous, muscle and joint. And since the baby feels what mum feels, when she practices regular Yoga and Relaxation, she is able to reassure herself and her baby of its safety. The baby then is less likely to become distressed especially during the birthing process (a major cause of emergency Cesarean).   

Deepening an awareness of what we feel and nurturing the capacity to relax and keep calm, are all components of the Yoga practice that may be applied during the birthing process.  When a mother experiences and understands this for herself, she has the ability to make wise choices while birthing, for her baby and throughout her entire mothering experience.

Wishing you an optimum birthing experience.

Jen Schellhorn

It is said that a mother’s thoughts and emotional health directly affect the physical and emotional wellbeing of the unborn child. Negative thoughts, worries and fears unsettle the mother’s nervous system and other bodily functions too, thereby influencing the foetus. In the same way, positive thoughts, clarity, contentment and a healthy self-confidence offer both mother and unborn child the basis for optimum physical and mental health and the practices of Yoga, relaxation and breathing exercises easily sustain this positive wellbeing.

The mind and the breath are inextricably linked and nowhere is this more apparent than when practicing Yoga. Normally the frequency and depth of our breathing is an unconscious mechanism governed by the brain however, we can also exert conscious control over the breath and thus alter its rhythm. The effect of slow, deep breathing is due to the greater expansion of the lungs with an increased absorption of oxygen and corresponding release of carbon dioxide. The physiological result is a calming of the nervous system and heart rate, relaxation of muscles and calming of the mind, which means mothers can utilise this breathing technique at will. This powerful technique truly empowers women in any situation (pregnancy, birthing and parenting), providing the capacity to derive control.

Here are two testimonials: “Yoga helped me to stay focused calm and alert through my long induced labour, I was still very determined to have a natural birth. Yoga helped me be aware enough of making the right choices during my difficult and long labour when things did not go as I had hoped. I was able to accept the needed Caesarean for the safety of myself and baby and used the breathing techniques to help cope with my anxiety about the operation.”

“Thank you for the Prenatal Yoga classes. I practiced the breathing techniques during my early labour at home. This helped me stay calm and focused, and by the time we got to hospital I was 8 cm and only a couple of hours later, gave birth naturally to our beautiful baby boy.”

In addition, mental health is gained through the regular practice of Deep Relaxation and Meditation which helps reveal the type of thoughts that create restlessness and unease. Awareness of these is the first step in eliminating them and thus acquiring a serene and positive state of mind.

Yoga prepares Mums

Social health is an individual’s ability to communicate with others without conflict, to live in harmony with people and nature, whilst maintaining respect for the environment plus the creatures and others that live therein. The philosophy of Yoga encourages active engagement in sustaining social health in order to create a responsible and caring society for our children. We are reminded that we are all inter-connected beings and as such all share the same desire for peace, happiness and contentment in the world.

 Spiritual health is about awakening to the essence of our human nature – our Soul or Self. This can be discovered during states of Deep Relaxation and Meditation when the mind is still, peaceful and calm. Unique to the Yoga in Daily Life system is the Self-Enquiry Meditation technique which is a tool to better understand ourselves and others, and to learn the purpose of our life. With spiritual health being the birthright of every human being it is essential for mothers to nurture this aspect of her life.

My personal testimonial supports this: “It was at my third trainee birth as a Doula and the birthing mother was a very vocal Russian lady determined to have a natural birth in the Birth Centre of RPA Sydney.  At one stage she was checked for the third time and told she was just 5 cm dilated after 9 hours of labour - this caused her great stress. She yelled help at me so many times throughout these checks and I was wondering what I could do to help. This being only my third Doula experience I felt helpless and unsure. I sat quietly and patiently holding her hands and while she begged to God, I prayed to God too thinking “God what can I do?” and thanks to God it came to me. I just simply said Trust in yourself that you will be OK, all is OK”.  I felt sure these words were for me as much as for her. Well a couple of hours later she was pushing her baby out, all natural birth. Weeks later in her testimonial to me, she said it was these exact words that had reassured her and given her the strength to go on.”

YOGA OFFERS SUPPORT FOR A NATURAL BIRTHING EXPERIENCE

Birthing mothers have found that many Yoga postures are quite natural for her body to position itself in during labour. The more familiar birthing mothers are with the Yoga and Breath techniques, the more easily she may use them to adapt to the different stages of birth. For example, using the ability to mentally and physically relax at will is very helpful in recovery between contractions.

Each mum-to-be will have her own unique experience during pregnancy and the birthing process. 
During this special time in life, the practices of Yoga will provide nurturing support for her body, mind and soul.

Throughout Australia, Yoga in Daily Life offers specific Prenatal Yoga Classes with qualified instructors.

SYDNEY: Annandale (Inner West of Sydney) &  Dee Why (Northern beaches of Sydney)

QLD: Brisbane &    Sunshine Coast

VIC:   RICHMOND in Melbourne

 Join us on Facebook for more prenatal information.

As the day of birth draws near, it is recommended to avoid positions that influence baby's spine to fall back against yours (posterior), such as resting and leaning too far back in the lounge with feet up, or anything where knees are higher than your pelvis. Instead, try resting positons that have you laying on your side, not your back. Spend more time leaning forward, kneeling and when sitting your trunk should be tilted slightly forwards. Sitting on a birth/exercise ball is a great way to encourage the pelvis to tilt forward (anterior).

Certain yoga postures can help avoid posterior positioning of the baby and these include:

“Majari” the Cat Posture is a wonderful way during pregnancy and labour to rock baby into an optimum birthing position. This yoga posture utilises gravity to encourage baby to turn away from the spine. Try to circulate the hips to create space for baby to move. These can be natural positions to utilise in your labour.

Majari - The Cat Posture

 "Shashankasana” the Hare Posture, is an introverting pose that is not only helpful for alleviating anxiety, it can help to relax back muscles and encourage baby to turn with the use of gravity. This posture can be a wonderful resting position in birth, leaning over a bean bag or the bed, giving easy access for support people to massage your back.

Shashankasana - The Hare Posture

 Authored by Jen Schellhorn, Doula and Prenatal Yoga Instructor