Pregnancy can be a beautiful thing for women to experience, but it also can be scary. Nearing your due date can bring a whirl wind of emotions. Anxiety, stress, and happiness tend to consume soon-to-be mama’s minds during late pregnancy. These emotions, especially anxiety, can be prolonged as the baby goes past their due date. Luckily, there are some very basic yoga poses that not only ease the mind and prepare the body for labor, but also can help to induce labor.
Pelvic tilts are extremely simple and can be easily done anywhere:
- Lie flat on your back with your knees bent and your feet flat on the floor.
- A folded blanket can be placed under the hips to help relieve some pressure from the lower back.
- Keep the back flat to the floor while slowly bending the pelvis upward.
- Hold the pelvis in this upward position for a few seconds and then slowly release.
- Do this movement multiple time in a row and several time throughout the day to help ready the pelvis for labor.
This movement helps to induce labor by helping to contract the stomach which helps to signal contractions to begin.
Squatting uses gravity to encourage the baby to push downwards. A simple Malasana can be taken to help the baby descend lower into the pelvis. Malasana also opens the hips which is crucial during birth.
- To get into Malasana, place your hands firmly on the ground.
- Bring the right heel behind the right hand pointing your toes out towards the right and bring the left heel behind the left hand pointing your toes out towards the left.
- Bend down into a squatted position bringing the hands together in front of the chest.
- Press your elbows into your knees to open the hips wider and to help balance the body.
- This pose can be difficult to hold late in pregnancy, but a yoga bolster can be placed behind the heels to help rest your bottom on.
- Hold this squat position for a few breaths.
- Place the hands on the ground and press the elbows into the legs to help straighten them up to standing.
- Squats are one of the most effective poses to do to help induce labor during late pregnancy.
The Butterfly pose strengthens and stretches the back, thigh, and pelvis muscles to help prepare the body for labor.
- Sit on the floor with the bottom of the feet placed together.
- Use your elbows to slowly press your knees towards the ground.
- Hold this position for a few breaths and then release.
- This pose helps to keep the pelvic joints flexible and brings more blood flow into the lower body which helps to ease labor.
These poses do not only help the body prepare for labor but can also help induce it. However, if the baby is not ready to come out then these poses will simply help stretch and prepare the body for when the baby is ready. It doesn’t hurt to calm both the mind and body during late pregnancy in preparation for birth.
Make sure to consult your doctor before practicing any of these poses!