By TNT Bureau
Dec 13, 2017: Childbirth requires a great deal of strength, stamina and focus; yoga and meditation these elements in abundance. Research has shown that women who exercise during their prenatal period are able to better withstand labor than those who don’t exercise. Exercising mothers also seem to report more positive feelings toward the childbirth experience.
Yoga makes women feel more confident to take charge during labor, to know how to use their bodies correctly allowing gravity to assist the birth process rather than lying down helplessly while others intervene. Have a look at the yoga poses that can help you in easing child birth.
Chakki Chalanaasana or mill churning pose
- Sit with the legs stretch out in front of the body; separate the legs as wide as possible, keeping them straight.
- Interlock the fingers of the both hands and hold the arms out straight in front of the chest. Keep the arms straight horizontal throughout the practice; do not bend the elbows.
- Bend forward maximum you can.
- Imagine the action of the churning the mill with an old fashioned stone grinder.
- Rotate to the right so that the hand pass over the right toes as far to the right as possible.
- Lean back as far as possible on the backward movement. Try to move the body from the hips.
- On the forward swing, bring the arms and the hands to the left side, over the left toes and then back to the center position.
- One rotation is one round, practice 5-10 rounds clockwise and then practice 5-10 rounds anti-clockwise.
- Breathing: Inhale while leaning back, Exhale while moving forward. Maintain a comfortable position throughout.
Baddha Konasana or tailor’s pose
- Sit on the floor and pull the soles of your feet together, keep your back straight.
- Hold your feet or ankles and let your knees drop to the floor.
- Inhale and exhale.
Uttana Shishosana or extended puppy pose
- Begin on all fours: shoulders over wrists, hips over knees, tops of feet on the floor. Slowly walk your hands out as you drop your chest towards the floor (keeping hips over knees and arms shoulder-width apart).
- If you are having trouble with your form, try drawing your navel up and your hips back as you extend the hands forward, in order to keep your hips over your knees. Now drop your forehead to the floor and let your neck relax. You may want to place a bolster under your forehead to support your weight.
- Now, press down through the hands and stretch the arms while pulling your hips back toward the heels (keeping a slight curve in your lower back). Make sure your elbows are not touching the ground, but keep your arms active.
- You should feel a rather intense inner-shoulder stretch. If you aren’t feeling the stretch, check your form. You should feel a nice long stretch in your spine.
- Hold this posture for 30 seconds-1 minute. When you are ready, exhale and walk your hands in, lifting your body up to a kneeling position. Remember that a sudden change in blood flow can cause dizziness, so take your time when coming out of an inversion pose such as Extended Puppy.
Balasana or child’s pose
- From downward facing dog, drop the knees to the floor. Spread the knees as wide as the mat, keeping the big toes touching.
- Bring the belly to rest between the thighs and the forehead to the floor.
- There are two possible arm variations: Either stretch the arms in front of you with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards.
- Do whichever feel more comfortable to you.
Bitilasana or cow pose
- Start on your hands and knees in a “tabletop” position.
- Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor.
- Center your head in a neutral position, eyes looking at the floor. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor.
- Lift your head to look straight forward. Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.
- This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.