It’s interesting to me how many women, it seems, don’t really plan on preparing physically for birth. As an average Jane, you wouldn’t wake up and say, “I’m going to run a marathon today.” Even if you plan on an epidural or a C-section, your body needs to be in good shape. The good news is that it doesn’t mean sweatin’ to the oldies.

In a word: yoga. It’s nature is in line with what labor is about: relaxing and stretching and breathing. I tried several yoga videos but many of them were too “spiritual” in a weird way for me. The best one I found is Prenatal Yoga With Shiva Rea, available at Amazon.com. It has three women you can follow depending on your comfort level and trimester. Their names are Shiva, Britta and Poppy, but I’ve got a feeling that their mom’s call them Julie, Pam and Karen respectively. Anyway, my husband on occasion would join me. I was driven to follow Shiva, the first trimester girl, for as long as possible, while he could only follow Poppy, the third trimester girl. What a sight - especially when it came to the Kegel exercises (see below). I say it’s those loose ligaments that helped me. I am usually the one who’s lagging or using all the props otherwise. I recommend doing yoga at least 3 times a week, for 30 mins. (or in two 15 min. increments). I like to set my goals within an easy range so I feel better when I exceed my goal, but that’s me. By “doing” I mean: following a DVD, taking a prenatal yoga class, or even just following the exercises below.

Best poses to prepare for birth (and relieve everyday pregger body stress): You can benefit a ton from these no-sweat exercises. You don’t need special equipment, just comfortable clothes, and blanket, and a little space.

Butterfly pose. It stretches and strengthens your back muscles, as well as your thighs, and pelvis. It improves your posture, keeps your pelvic joints flexible and encourages blood flow to your lower body.

Sit on a folded blanket, keep your back straight (you may want to sit against a wall) and bring the soles of your feet together in front of you. Fold your hands around your feet and gently press your knees down with your elbows. You can also pull your feet toward you, which helps with the stretch. Hold the stretch 10-15 seconds and repeat 8-10 times.

Squat. It opens the pelvic outlet an extra quarter to half inch, allowing more room for your baby to descend. Until you gain balance, try leaning against a wall with this one.

With your feet about shoulder width apart, squat with your tailbone hovering above the ground. Bring your hands to a praying position with elbows out. Use your elbows to gently widen your knees. Hold the stretch 10-15 seconds and repeat 8-10 times.

Kegel squeeze. These exercises strengthen the muscles that support the uterus, bladder, and rectum, a.k.a. your pelvic floor, which increases blood flow to the area and reduces the chance of perineal tearing and hemorrhoids. As an added bonus, they’ll help you not pee your pants. They’re also highly recommended after pregnancy to promote healing, regain bladder control, and strengthen pelvic floor muscles. The American Pregnancy Association says: “Pregnant women who perform Kegel exercises often find they have an easier birth.”

To find the correct muscles, practice stopping the flow of pee when peeing. Or for a more exciting way, ask your husband if he can feel you squeezing the muscles when you’re having sex, especially when you’re on top. The best thing about Kegel exercises in general is that they can be done anywhere, and no one knows you’re doing them. Try to concentrate the squeeze and not to move your leg, buttock, or abdominal muscles during the exercises. Contract these muscles for 10-20 seconds, then relax, repeating 10-20 times. Breathe normally during the exercises and repeat at least three times a day.

Cat pose: It strengthens abdominal muscles and helps relieve back stress. This exercise can also improve the flexibility of your back, ward off backaches, and ease labor.

With your hands and knees shoulder and hip-width apart, inhale and pull in your belly and round your back upward. Hold this position for several seconds and feel the gentle stretch. Exhale and relax your belly and back and lift your chin, keeping your back flat, not allowing your stomach to sag. Repeat 3-5 times. Gradually work up to 10 repetitions. Overall, consistency is the most important thing to realize the results to want to see. And the best part is that these exercises feel soooo good, you’ll want to do them.

In the coming days I will add a forum to this blog so you can chat with others who are going though the same things you are today. You can also discuss what’s working for you and encourage others. Remember, this blog is all about being positive and bringing about the results you aim for: an insanely positive, amazingly beautiful, virtually painless birth. And you can do it. I know it. Because if I can do it, believe me, anyone can - and that means YOU!

Cheers and Blessings,
Jennifer

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