by Jessica Beck, Certified Yoga Instructor
I am perfectly appointed to birth this being,
who is wanted by the entire cosmos.
—BIRTH MANTRA
Yoga is the constant re-creation of self through a system of energetic practices including the use of sound, breath, postures, purification, contemplation, and meditation. Each practice fosters greater access to spiritual resources. Seals from Indus Valley Civilization sites depicting figures in yoga and meditation poses potentially date the practice back upward of ten thousand years. The word yoga refers to unity consciousness, where one realizes oneness, and/or inter-connectivity to the world and cosmos. Yoga uses the Sanskrit language—a root language that is believed to hold a vibrational patterning that awakens our soul and body when spoken.
The following information is shared with the understanding that you accept complete responsibility for your health and well-being. Women are encouraged to consult with their midwives or providers and meet with a yoga professional before undertaking any new regimen. Certain poses may not always be appropriate for every woman, depending on her individual circumstances.
The postures pictured here represent a marriage of the yoga of today with the mysteries of yoga’s past. Each pose is considered foundational in the preparation for birth and care after birth. As a woman experiences these poses, she may be drawn to expand her knowledge and seek greater wisdom as she continues her journey to motherhood. Beginners are encouraged first to work on the gross body, and eventually move to the subtle energy body, through which they can learn more about their own emotions, thoughts, daily outcomes, dreams, and health. Journaling after experiencing these poses is a great practice. In particular, observing the bodily sensations, thoughts, feelings, and dreams that follow. These poses can be done daily and are adaptable to any environment. In fact, practicing outside is ideal!
Kumbhakasana or Plank Pose is an alternative to the “sit up” that activates the full range of abdominal wall muscles, fostering greater physical and emotional support during pregnancy, and enhanced recovery and fortitude afterward, while also providing a nearly full-body strength exercise.
Physically, this strong core for pregnancy may reduce common back discomforts that often arise with a less-activated abdominal wall or pelvic floor. Emotionally, an activated core reminds a woman of how stable and strong she is. A rich metaphorical relationship develops during Plank Pose while a mother journeys into her stable points on the earth.
The following steps can be used in all three trimesters of pregnancy: Start on all fours, hands under shoulders, fingers spread wide—as though the earth is being pulled up through the palms. Knees should rest slightly behind the hips. Before any gross movement, enjoy the subtle sensitivity this pose allows, and feel and sense your body. When you feel a heightened state of awareness, extend one leg fully behind you and rest it on your toes. Feel your navel drawing in and upward. Then extend your second leg, and rest that leg on your toes as well. A common tendency is to hang the head. Instead, remain awake and alert by lining the head to hips.
Each mother will know how long to hold for. She may vary between staying on all fours and visualizing, completing the motion of drawing her navel in and upward on some days, and using full Plank Pose for one to two minutes on others.
A note about breath in the Plank Pose. This is an incredible opportunity to enrich breathing and apply a full body breath. For basic practices, keep a steady flow of breath moving through your central channel—the spine. If your breath feels labored or restricted, come down to all fours, or out of pose completely.
If you feel pain in your wrists, come down to your forearms.
Navasana or Boat Pose is a strengthening pose intended to enhance stability and perseverance by maintaining focus, steadfastness, and alertness. This challenging pose prepares a mother for birthing by pressing the edges of difficulty and helping her to realize her strength and ability to remain captain of her own ship.
Physically, Boat Pose is a back and abdominal strengthening pose that has many variations to try, depending on what one’s body needs. This pose is a great balancing posture that is applicable during all stages of pregnancy.
Emotionally, the “boat” we all get into will take us on our journey, and during the passage to motherhood this journey is particularly adventurous. The Boat Pose is an invitation to get to know the crew aboard—all the sub-personalities that will show up during labor.
The following steps can be used in all three trimesters of pregnancy: Sitting with your knees bent, feet on the floor, tuck your hands under your knees and lean back at a forty-five-degree angle. Lift up your collarbones and anchor your shoulder blades down. Keep your breath flowing through your whole body. Pull your belly button back to your spine and draw upward.
Advanced: from this position, release your hands from your legs and extend arms out to the side, fingers pointed toward your toes. The higher up the hands, the harder the pose. It need not be science of angles, however, but an intuitive placement of your hands and torso. Work with your body to discover your stable points. If you are not stable, the pose benefits are being compromised. Additionally, if able, you may extend your legs out at a forty-five-degree “V” with your toes pointed upward.
This pose is great for all trimesters; however, during the third there may be more need to work within the stable points and so staying in the initial position with a supportive bent knee and hands holding behind may provide greater benefit. Do not underestimate the power of subtle movements and working with the breath.
Baddha Konasana or Cobbler’s Pose is a restorative pose that softens the pelvic bones, harmonizes hormones, and helps to release back discomforts. This pose offers benefits of stillness, relaxation, gentle stretch, and energy system balancing.
Physically, a hip release occurs through the softening of the inner thigh muscles. In the sitting variation there is opportunity to massage the feet and further access the nervous, digestive, immune, and endocrine systems.
Emotionally, the sensation of this pose allows the woman to practice letting go of tension. There is also incredible radiant energy that moves throughout the pelvis during this pose that can transform fears and doubts.
The following steps can be used in all three trimesters of pregnancy: Start by sitting with the soles of your feet together, knees out wide. Sitting up against a wall is an option for this variation if your muscles feel tight. If necessary, you may also place bolsters under your knees for support. You may feel the softening happen immediately and wish to lean forward slightly. Reaching for your feet with your thumbs firmly pressing into them is a wonderful connecting experience.
Each mother will know how long to hold for. She may enjoy this pose upward of two to three minutes. Please note, however, that if you experience a localized sensation in the sacroiliac joints in your back, this pose is not recommended.
Sivassana or Corpse Pose is an act and an art of surrender that releases tension and helps build a greater capacity to relax and renew. The energy systems of the body are calibrated, offering a meditative experience where the body experiences stillness and the mind experiences space between thoughts.
Physically, the softening of the body promoted by Corpse Pose helps calm one’s nervous system and balance hormones.
Emotionally, the journey into motherhood, birthing, and parenting is eased with this practice at softening one’s body and allowing for surrender.
Corpse Pose is recommended to hold for a minimum of two minutes, and up to ten minutes.
This pose is greatly beneficial throughout all stages, but will require modifications during different stages of pregnancy and in the postpartum period.
First Trimester: In the early months of pregnancy, lying on your back is possible and encouraged so you may reap the incredible benefits of the magnetic earth pulling along the central channel. When possible, practicing Corpse Pose on a grassy knoll feels particularly incredible. To support the lower back, place bolsters, pillows, or blankets under your knees. Roll shoulders to a comfortable position and either turn your palms up so you may metaphorically receive from the cosmos, or turn palms down to give up to the earth what is burdening you to allow for transformation and release.
Second Trimester: If the first trimester position is no longer comfortable, side lying may be best. Roll to the right side, using more pillows to support you including one under your head to keep in alignment with the spine, one under your growing belly, and one or two between your legs. It is best to keep your top hand along the side of your body to keep the front body open.
Third Trimester: Use the variation above; however, consider lying on your bed if getting up and down presents challenges.
Jessica Beck is a midwife apprentice and pre- and postnatal therapeutic yoga specialist. She lives in Victoria.