Pregnancy: 3 yoga exercises to prepare for childbirth
Yoga exercises to prepare for childbirth
Combining yoga and meditation during pregnancy is a good way to prepare mentally, physically and emotionally for the arrival of your baby. Here are 3 exercises tailored to live your pregnancy in full awareness with your body and child.
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1. Breathing to prepare for birth
I need a yoga mat, a wall and small pillows. This breathing is suitable for all stages of my pregnancy.
- I choose the squatting position with support as seen in the twelfth week, or the posture of Baddha Konasana as seen in the twenty-eighth week, and practice breathing for the birth described in the twelfth week.
- I breathe in through my nose, then slightly separate my lips and teeth and exhale through my mouth, slowly and regularly. I close my eyes and imagine your birth, continuing to breathe.
- With my third eye, I imagine a contraction coming.
- I start practicing breathing for work: I inhale and exhale rapidly through my mouth for several breaths.
- I calmly cross the peak of the contraction with my breath. When it begins to weaken, I exhale completely through my mouth and resume breathing for delivery, breathing through my nose and exhaling through my mouth.
- I practice this breathing for several minutes and then I let my breathing return to its natural rhythm. I take three breaths for delivery, and I consciously repeat this week's affirmation: I am using my breath to give birth to you. With each breath, I gather strength, and with each exhalation I help you to come out a little more.
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2. Strengthen your spine with the powerful angle exercise.
I need a yoga mat and a wall.
- I stand in the middle of the carpet, with my legs apart and my feet parallel.
- I turn my feet slightly outward, making sure my heels are well aligned.
- I bend my knees. They should be vertical to my ankles, in line with my second and third fingers.
- I bend my elbows and carry them at shoulder height. I reach for the sky with my fingers, palms pointing forward.
- I can feel my belly opening up. The happiness of carrying you inside me radiates throughout my being.
- I hold this posture for five breaths and consciously repeat this week's affirmation: I am a beautiful pregnant woman.
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3. Strengthening the perineum with Kegel exercise
I need a yoga mat and small pillows. I have to do these exercises every day. They are suitable for all stages of my pregnancy.
I sit against a wall, on several cushions, and put my hands on you with love. I feel the little blows you give, and a smile rises within me.
I join hands in my heart in the gesture of Anjali Mudra. I take a moment to familiarize myself with the muscles of my perineum: I imagine that I am urinating and want to stop the flow of urine.
I clench my jaws and watch the muscles in my perineum tighten; I smile and relax. I have fun for a few moments exploring the relationship between the muscles of my face and those of my perineum. I consciously repeat this week's statement: when I smile, my perineal muscles smile too.
I practice contracting and relaxing the muscles in my perineum.
I imagine that my perineum is composed of four levels and I contract my muscles on each level, tightening them a little more as they go up.
Once at the top, I pause, inhale and then release my perineum by passing it through all the levels and counting to five at each level. Once at the bottom, I exhale completely sending my breath down into my lower body. I visualize my lower body opening up, creating a passage for you to descend.
I feel my perineum completely relaxed and I smile.
Then I inhale and contract my perineal muscles, exhale, relax and release them. I repeat this exercise for five breaths. Then I quickly contract and relax my perineum thirty times. Maybe one day I will reach a hundred. That's it, I've done my Kegel exercises for today.
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