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3 Yoga Poses for Labor


By: Gaia Staff  |  November 2, 2013

As a birth doula and yoga teacher, I believe that yoga for labor is one of the most rewarding forms of yoga. Your labor could be a breeze or it could be a marathon. Either way, these sure fire hip-openers can help give you the edge.

(Click here for prenatal yoga videos.)

1. Cobbler’s Pose/Butterfly.

Take your Cobbler’s Pose to new heights by not only lengthening and strengthening your upper back, helping to improve your posture, but the lift also allows the hips to fall open towards the sides, going deeper into your groin muscles and stretching the pelvis to open for birth. Place the soles of the feet together in front of your body and walk the hips back an inch to rest in a forward pelvic tilt. Keep the outer edges of the feet pressed to the earth as you roll your shoulders open and back and lift your hips from the floor

  • enjoying a deep stretch in the entire back from crown to tailbone.

2. Low Lunge Pose.

Lunge is a terrific pelvic floor stretch as well as a strengthener for your thighs. In addition, it stretches the hip flexors which lead into the back and can alleviate some of the tension in your tight lumbar. I often recommend my Doula clients to try this pose while standing in labor, as it may help to open up the pelvic floor on one side more than another, which is useful for babies who like to thumb suck in utero and cannot descend with a little arm in the way!

3. Downward Facing Dog.

The Downward Facing Dog is a standard pose in most classes, but done properly with birth in mind, can also become your new best friend. Begin the pose by sitting on the heels with the arms outstretched on the mat as far in front of you as you are comfortable. Keep the fingers soft and the shoulders pulled into the back with a long neck. Shift your weight into your toes and lift the knees slightly from the floor. Keep reaching with your chin as you straighten the legs, letting the heels descend, and the shoulders pulled back into the spine. The head will naturally fall towards the floor as your hips elevate, keeping the length and the strength in the shoulders behind you, where it belongs. As you lift the hips, lift the tailbone and stretch the hamstrings from heels to hips forming a perfect triangle with your body. In this position, the baby can fall out of the hips and low back, offering relief in later weeks as well as encouraging a breech baby to shift with the relaxation of the internal ligament structure.

*Consult with your medical professional before starting any new physical regime during pregnancy or labor.


 

Kristen Eykel

Kristen Eykel CHt. brings together many disciplines via her practice. Working from New York to Los Angeles since 1992, Kristen is a Birth Doula, Certified Hypnotherapist, Second Degree Usui Reiki Practioner and IKYTA & RYT Yoga Specialist. She specializes in releasing deep fears associated with Labor, PTSD, anxiety and other life concerns that impose upon her clients’ well being. Creating a sense of peace, trust and strength is the hallmark of her gift.
Kristen is the yoga expert and media spokesperson for Total Woman Gym + Day Spas, and has been featured in Fit Pregnancy, Health, Dance Magazine, Healthwise,Today’s Black Woman, Shine.com, and IVillage.com. She has been interviewed by and on the covers of Yoga Journal and New Living for her personal and unique varieties of expertise.
Her numerous meditations, DVDs and tutorials are available online on her webssites.
Website: www.transformationalbirth.com
Facebook: Yoga Emergency
Twitter: @KristenEykel
YouTube: Kristen Eykel


 

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