BREATHE , BABY

Almost baby time? Try these three yoga poses from mom of two and Yoga Director at YogaRenew Teacher Training, Kate Lombardo, to help induce labor.

photography by YOGARENEW

WHEN YOU’RE NEARING your due date, you may start to consider labor-inducing methods that will get things moving. We’ve heard it all— from eating spicy food to engaging specific pressure points—but another, perhaps more calming, technique includes prenatal yoga poses to promote labor. It is important to remember that both your body and baby need to be ready for such poses to work. “When it comes to labor and birth, the most important thing someone can do is to just stay present and breathe, and yoga is the perfect way to practice that leading up to labor,” says Lombardo.

GODDESS POSE. Come to stand with the legs 3-4 feet apart (wider than hips distance). Turn both heels to face in and the toes to face out. Bend the knees and lower the hips about halfway down as if coming to a high squat position. This pose puts both of the legs in external rotation which helps to open the pelvis and make room for baby to move downwards into the right position for birth. This pose also allows for intuitive swaying movement which can help to relieve typical end-of-pregnancy discomfort.

ANJENAYASANA WITH A SIDE LEAN.

Come to all fours with your hands on blocks at the high setting. Step the right foot forward between the blocks. Shift the hips forward to bring a stretch into the hip flexor of the back leg and crease of the front hip. Raise your left arm overhead and take your right forearm to the top of your right thigh. Side lean towards the right to stretch the whole left side of the body. Repeat on the other side. This pose opens up the psoas, another important area to release as it cradles the uterus and can have an effect on the baby’s position. The side lean helps to create space around the ribs and whole abdomen.

WIDE LEGGED SQUAT. Come to stand with feet slightly wider than hips distance apart. Turn your heels slightly in and toes slightly out. Bend your knees and lower your hips down towards the floor so you’re in a squat position. Place a block underneath your seat for support. This position opens the inlet of the pelvis to allow for baby to move down towards the cervix. It also puts you in a position to relax the pelvic floor which is important through the labor process.