Many women are looking for a more mindful, awakened pregnancy and a positive, aware birth experience. More than just routine medical checkups, they want to be educated about their pregnant bodies, as well as their birth choices. Elena Tonetti-Vladimirova, the founder of Birth Into Being International, says, “Pregnancy is an amazing time for a woman to let the divine feminine art of creation shine through her. Nothing else can bring her this ultimate sense of connection with the source. She becomes a portal through which a new human being comes to earth."

 

Although pregnancy is traditionally a time in a woman’s life that is filled with joy, beauty and a sense of being connected to something larger than oneself, it can also provoke worry, anxiety and nervousness. Many first-time mothers do not feel truly connected to their baby until they feel movement, which generally occurs around weeks 16 to 18. Prenatal yoga gives consideration to all of the feelings that may come up for the expecting mother, which vary depending on the individual circumstances.

 

A prenatal yoga series differs from a traditional yoga offering with an emphasis on connecting the expectant mother with her unborn child. In prenatal yoga, the language is very specific and thoughtful to include the baby, with an accent on connection. Women begin to tune in, become aware of and trust their maternal instinct. It is important to establish this baseline early, because it relates to the practice of preparing a woman's body for childbirth as well as motherhood.

 

A prenatal yoga instructor guides the class in a way that encourages them to listen in to what they are experiencing, gives them suggestions for the stages of pregnancy and details about how a yoga pose or other yoga technique is helpful for pregnancy and birth. Students use their breath to find balance between work and ease, preparing them to manage the waves of contractions and pushing. The session begins with community time, followed by breathwork to connect mother and baby, warm-ups that address common areas of discomfort and tension, dynamic movement that is linked to breath, standing poses to build strength and balance postural changes, floor work that includes a mix of hip openers, gentle twists, pelvic floor work and/or intense sensation practice, and then ends in a restorative pose with a guided meditation. There are some contraindications for practicing yoga during pregnancy, so expectant mothers should consult with their obstetrician or midwife to make sure it is safe for them to start or continue the practice.

 

The yoga room becomes a place where the expectant mother can come back each week to explore all of the huge physical, emotional and spiritual changes she may be experiencing—a place where both positive and negative feedback are welcome and supported and she can practice letting go of negative voices or fears to help enter into her birth story with confidence and grace.

 

Each woman in the class has the opportunity to express how she is feeling and to ask questions. It is helpful for them to know they are not alone in their journey and that others have similar experiences. The yoga room becomes a safe space for them to return each week where they can explore how they are truly feeling inside as they witness how their body is changing outwardly. When they hear from each other, they feel supported, and some of the challenges of pregnancy start to feel normal and more manageable. They will often point each other to different resources they have used or are interested in themselves.

 

From there, they begin to feel more connected and empowered about their choices going forward. In an effort to create this supportive community, most prenatal yoga classes are offered as a series that runs for six to eight weeks. Women in different trimesters with different birth plans and parenting philosophies practice side-by-side and support each other’s unique choices. Friendships grow and community often extends beyond the prenatal yoga practice to Mommy and Me classes, for example.

 

Benefits of Prenatal Yoga

 

There are many benefits to a prenatal yoga practice; physical, mental, emotional and spiritual. Classes are designed to provide benefits for each phase of the journey to birth and beyond:

 

Pregnancy: Meditations may include visualization, pranayama (breathing techniques), and restorative yoga, which allow her time to connect deeply with her growing baby and help minimize or alleviate the common discomforts of pregnancy. They also help induce the relaxation response which promotes better quality sleep, as well as enhanced digestion and elimination.

 

Labor and delivery: Pranayama (breathing techniques), dynamic asanas (postures linked to breath), intense sensation exercises, pelvic floor work exercises and vocal toning exercises prepare her for labor and delivery. Practicing slow, intentional breathwork during intense sensation exercises builds nervous system memory, which is especially helpful during each stage of labor. Learning and practicing how to stay connected to her breath as she balances between work and rest will help her remain calm and focused, and can be used as a natural alternative for managing the pain of contractions for those mothers that are interested in natural childbirth.

 

Postnatal: pelvic floor toning supports postnatal recovery. Strengthening poses help prepare her body for carrying and caring for the newborn. The intentional practice of remaining present and observing her body’s messages and breathing patterns will continue to benefit her throughout motherhood.

 

Tina Keffer is a Registered Yoga Teacher (RYT), certified in prenatal yoga at Your Yoga, located at 1900 Orange St., in York. For more information, call 717-586-6494 or visit YorkYourYoga.com.