As I was sitting in Bada Konasana (literally translated to bound angle seat pose) in my mysore ashtanga yoga practice this morning, I thought to myself..”I wonder if this is one of the postures that will ease the pain of childbirth…” and I thought, what a perfect topic for today’s blog.
Well, it is known that yoga helps pregnancy in two ways: first it increases flexibility which can ease the pain in the low back and hips which are the primary points of stress during pregnancy due to the weight of the baby in utero. The second way that yoga helps is that the breathing helps to focus and center the expectant mom preparing her for the demands of labor.
Now, being a physician and all, my question is are there specific poses that help in the actual childbirth process if done throughout pregnancy. The answer is YES! Now, it is important to know that if you are going to practice yoga during pregnancy, you should be under the supervision of an experienced PRENATAL yoga instructor. Also, it is not recommended to do yoga during the 10 and 14th week of pregnancy because of the risk for miscarriage. So, here are a few yoga postures that can be done during pregnancy safely. For more information on yoga in pregnancy there is a great article at this site: http://www.abc-of-yoga.com/yoga-and-health/yoga-for-pregnancy.asp
Warrior II Pose
The Warrior Pose stretches and strengthens the arms and legs, increases stamina, improves balance and concentration, and can also relieves backaches. If you are suffering from diarrhea, high blood pressure or neck problems, you should take extra caution practicing this pose.
Tree Pose
The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice. This Yoga Pose is recommended for people who have sciatica and flat feet.
Cat Pose
The Cat Yoga Pose teaches you to initiate movement from your center Kneeling on hands and knees and rounding the back up toward the ceiling can help a woman rehearse tilting her pelvis to facilitate the baby’s delivery. “This modified Cat-Cow is a good one to move the baby into the right position for the delivery,” says Fitzgerald
Bridge Pose
This pose strengthens the spine, opens the chest, improves spinal flexibility, while stimulating the thyroid. This pose can also be done supported by a rolled up towel under the hips to make it more gentle for beginners.
Cobblers Pose
This is a great hip opener and increase blood circulation to the pelvic floor and help a woman get used to the feeling of opening up.
Hero Pose
One of the fundamental seated postures is the Hero Pose. This serves as the initial position for several Asanas. It strengthens the arches of the feet, stretches the ankles, and improves posture. This Yoga Pose is ideal for people who have flat feet.
These are just a few of the asanas (yoga poses) that assist in moving with relative ease through pregnancy and childbirth. One thing I know; when I become “with child” I’ll be practicing my yoga as often as possible…if it will make it any easier!
Check the article by Yoga Journal out for even more information on yoga in pregnancy: http://www.yogajournal.com/practice/879
For more information on Dr. Clairborne and her various programs and events please visit: www.backtobasicshealing.com
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