Pain during labor is caused by contractions in the muscles of the uterus and by the pressure on the cervix. This pain can be felt as strong cramping in the abdomen, groin, as well as the back, with an achy feeling all over. Some women experience pain in their sides or thighs as well. The bottom line is that labor pain can be terrible for every woman. However a strong, supple pelvic floor can minimise several discomforts of pregnancy in order to make delivery easier.
Yoga Poses For Easy Labor
Here are a few yogic postures and yoga techniques which might help in an easier delivery.
1. Butterfly Pose
There is a close connection between the hip abductors, which are the inner thighs, and the pelvic floor muscles. Tight abductors tend to make the pelvic floor muscles seemingly less elastic. Additionally, tight abductors also make hip abductors significantly weak.
In order to remedy that, stretching the inner thighs in well-supported postures helps in relaxing and preparing a woman’s body for the delivery. The heels are supposed to be much further away from the body so that the legs make a diamond like shape. Allow the back to become rounded as you gently fold into the pose. This yogic posture can be performed for anywhere between one to five minutes, depending upon how long you can hold the pose.
2. Child’s Pose
The child’s pose may be of great help for a pregnant woman’s hips and back. It relaxes and allows them to stretch. In this pose, one needs to kneel and sit on their knees.
To perform this pose, lean forward while keeping the buttocks on the heels while resting the forehead on the floor. Place the arms next to your legs, facing the palms upward. Inhale and exhale slowly and deeply. Repeat the same for at least seven to eight breaths.
3. Deep Squat
The deep squat is an advanced variation of the half squat,which can help in opening up your hips and pelvis, thereby locating and relaxing the pelvic floor muscles. This pose may also relieve lower back pain.
Keep your back and buttocks against the wall and separate the feet by six to eight inches away from the wall. Slide down the wall until your hips are below your knees. Keeping your feet flat, and back and buttocks against the wall, then push back up to a position in which your knees get extended. Repeat the same for about seven to eight times. You may also hold the position for as long as you can.
4. Tabletop Pose
The tabletop position is a great pregnancy yoga pose that one can perform in the second trimester of pregnancy. It helps in opening up the hips, which ultimately helps you during labor and childbirth.
Place your hands and knees on the floor. Place your knees hip width apart and your feet directly behind the knees. Keep the palms directly under the shoulders and your fingers should be placed forward. Press into the palms and drop to the shoulders slightly away from your ears. Press the tailbone against a wall and stretch the crown of your head towards the front wall to lengthen the spine. Hold the pose for two to three breaths.
