How can you prepare yourself for childbirth- Benefits of Prenatal & Postnatal Yoga

How to prepare yourself for childbirth

Yoga is a spiritual yet physical practice that helps in maintaining a balanced metabolism while providing for improved respiration, energy level and cardio health. Anyone who has practised yoga would definitely know the level of control it provides over the mind and body. Experts recommend prenatal and postnatal yoga to upcoming mothers as it provides for the necessary preparation of your body for during & after delivery.

Following are some of the areas of interest where yoga can improve & alleviate issues and thus help in making your pregnancy a better experience by focusing on areas of your body which are particularly helpful during childbirth.

The Posture

As your body advances during pregnancy so does your belly grow which stretches the abdominals beyond their original shape, putting pressure on your lower back muscles which results in the pain experienced especially during the third trimester.

Practising Chakravakasana Yoga with some abdominal work can help focus specially on the belly area and alleviate the lower back pain as you advance through the term of pregnancy.


Breathing is a function that our subconscious mind takes care of. But this is the first thing you are going to hear when you go into labor. Breathing is an important element of delivering a baby as it helps in relaxing the mind and body to ease out the pain experienced.

Pranayama Yoga should be practiced by learning to use your bellies or abdominals into conscious breathing to help still the mind. This helps to get more oxygen into your body and help the body relax and also improves the blood circulation.

Pelvic Floor

The pelvic floor is a muscular base of the abdomen that forms a bowl attached to the pelvis. It supports the vital reproductive organs as well as the baby during pregnancy. Since the baby’s weight increases the amount of load on the pelvic floor, it is highly important to exercise it regularly. A strong pelvic floor muscle will help in carrying the baby more comfortably and will also help in labor.

Try practising Pelvic Tilt to strengthen the muscles in your lower abdomen and around the pelvic floor. Yoga poses like lunges and gentle backbends can also help in minimising the pain experienced during the course of nine months.

Feet and Joints

As the pregnancy advances, the increase in your weight will put more pressure on your feet and joints. This can lead to leg cramping or the swelling in the feet due to the weight you gain.

Keeping a stool by your feet to elevate them can help in reducing the swelling. With regular yoga to stretch your legs coupled with walking can help promote your overall well-being.

Cultivates Patience

Taking care of a new born requires intensive amount of time and energy. The postpartum period that usually lasts from 2 to 2.5 years requires some advance preparations. Practising yoga from the early stages of pregnancy can help in developing strength and the patience required and can also provide for the physical and emotional needs of the mother.