As a certified prenatal & postpartum Pilates & Yoga specialist and a birth and postpartum doula, it goes without saying that I am passionate about empowering women to embrace their pregnancy journey with strength, vitality, and confidence.
My unique perspective as both a doula and a movement/body specialist comes from my experience during pregnancy and after birth coupled with a decade of working in both worlds simultaneously. My sessions combine the physical benefits of movement with emotional and informational preperation and are designed to support you and your unique experience while you prepare to give birth.
Today, I want to delve into specific exercises and how they directly translate into a form of birth preperation. It is also important to make sure you know that it doesn't matter whether you give birth vaginally or with a belly birth, the below exercises has huge benefits for you while you are pregnant.
Cultivating Calmness through Breathwork:
Pregnancy is a transformative time, which are naturally accompanied by anxieties around childbirth and becoming a parent to your child. Prenatal yoga and Pilates both incorporate mindful breathing techniques, invaluable tools for managing birth and to be honest stress in general. By learning to control your breath through both challenging and chill exercises, you develop the skill and ability to harness your mind and focus during contractions and times of stress. This can help to promote relaxation and reduce pain perception, making your birth experience more manageable.
Imagine yourself in a challenging exercise, your muscles burning, your body pushing its limits. But amidst the exertion, you find your breath, a steady rhythm anchoring you to the present moment. This newfound control over your breath translates directly into birth, where deep, focused inhalations and exhalations can alleviate anxiety and discomfort, allowing you to navigate the waves of contractions with grace and resilience.
And the benefits don't end there. Whether you are late for a meeting and stuck in traffic, whether you are shopping and hungry in Trador Joes wondering why the ailses are so thin and there are so many people in your way, when your baby has woken up for the 7th time that night and you are exhausted - there are endless times in your life when developing the ability to use your breath to anchor you will come in handy.
Building a Strong Foundation with Squats:
A well-functioning pelvic floor is very helpful for supporting your growing child while you're pregnant, during a vaginal childbirth, and for general and overall strength at all times of your life. Squats are a fantastic way to achieve this.
When you squat down, your pelvis opens a little bit at the bottom of the squat - you can feel this by putting one finger on each sitting bone, and when you squat down, you might feel your fingers moving a little bit apart from each other. When this happens, all those pelvic floor muscles get a little bit of a stretch and widening.
When you come up to standing, especially if you are using your breath in a way to support your core system's engagement, your pelvic floor will contract a little bit, coming back to its resting and neutral position on the way up.
Think of your pelvic floor like a trampoline, supporting your growing baby and providing a safe passage during birth.Squats act as a workout for this vital muscle group, strengthening the trampoline's fibers and enhancing its elasticity. With each squat, you build a stronger foundation for childbirth, empowering you for the journey ahead.
I love to reference Ina May Gaskin's quote "Squat 300 times a day, you're going to birth quickly" for my clients when they are in the middle of a squat set and are starting to fatigue and want to cut the set short. It is really great inspriation to keep going.
Relieving Back Pain with exercises such as Cat-Cow:
Back pain is a common complaint during pregnancy. The cat-cow pose gently stretches and mobilizes your spine, alleviating tension and discomfort. This movement also promotes flexibility in your lower back and hips, which is crucial for optimal fetal positioning and labor progression.
Imagine your spine as a gentle wave, moving with fluidity and grace. The cat-cow pose mimics this wave-like motion,releasing tension in your back muscles and promoting a sense of release. As your spine finds its natural alignment, you'll experience a decrease in pain and an increase in mobility, preparing your body for the demands of labor.
Cat-Cow is also one of those movements that tends to be very helpful to do during contractions, and I've found that when you practice cat-cow during pregnancy, you tend to find the movement as a comfort measure during birth.
Finding Strength and Confidence in Warrior Poses:
Warrior poses are empowering and grounding. They strengthen your legs, core, and arms, preparing you for the physical demands of childbirth. More importantly, they instill a sense of confidence and power within you. Standing tall and strong in these
poses can shift your mindset, reminding you of your innate strength and ability to birth your child.
Imagine yourself standing tall in a warrior pose, feeling your legs rooted to the earth, your core engaged, and your arms reaching towards the sky. This pose embodies the strength and resilience you carry within. By practicing warrior poses,you cultivate a sense of inner power that will serve you well throughout your pregnancy and childbirth.
Unwinding with Downward-Facing Dog:
Downward-facing dog is an inversion pose that offers numerous benefits. It helps to relieve back pain, improve circulation, and soothe your mind. By inverting your body, you experience a gentle decompression of your spine, which can be incredibly therapeutic during pregnancy. Additionally, this pose encourages relaxation and release of tension, preparing you for the emotional journey of childbirth.
Imagine yourself hanging upside down, your worries and anxieties melting away with the force of gravity. In downward-facing dog, you find a moment of respite, allowing your body and mind to rejuvenate. This sense of calm and serenity will carry you through the emotional ups and downs of pregnancy and childbirth, reminding you to find peace within even amidst the whirlwind of change.
Beyond Physical Movement:
While specific exercises can be beneficial, most important is a holistic approach to prenatal wellness. My sessions go beyond just the physical movements. We can discuss your fears and anxieties, explore pain management techniques, and practice breathing exercises that will be invaluable during labor.
Imagine a space where you feel safe and heard, where your concerns and anxieties are welcomed with open arms. This is the environment I strive to create in our sessions. We'll embark on a journey of self-discovery together, exploring your thoughts and emotions related to childbirth and the transition into parenthood. This process is designed to help you to develop a sense of clarity and inner strength, preparing you for the emotional challenges that may arise during birth and beyond.
If you're looking for a personalized and supportive approach to prenatal movement and birth preparation, I invite you to schedule a session with me. During our initial consultation, we'll discuss your goals and concerns and create a personalized plan to ensure a safe and empowered birth experience.
Remember, you are strong, capable, and deserving of a positive birth experience. I'm here
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