Preparing for childbirth: What should yoga for pregnant women in the third trimester be?

Preparing for childbirth

 

In the third trimester, a woman is getting as close as possible to the final stage of

pregnancy - childbirth. She slows down and listens more to her inner feelings. At the same time,

it does not matter at all what kind of child will be born. A woman's worldview changes

throughout her life, especially if she pays attention to her self-development and works through

karmic lessons. As a result, the birth is different every time, because she has never been the

mother of this particular baby. Practical yoga classes for pregnant women in the 3rd trimester

are formed taking into account individual physical and mental characteristics of the pregnant

woman. If before the conception of the child, the future mother did not practice yoga, and began

to perform exercises only in the third trimester, she should first familiarize herself with the

recommendations in the articles about the first and second trimester.

Why?

 

At each stage of pregnancy, the main purpose of yoga is to prepare a woman's body and spirit

for the upcoming labor, as well as the development of a healthy baby and care for its proper

position in the belly before birth. At all stages of pregnancy it is necessary to create comfortable

conditions for practicing. It is recommended to use auxiliary materials: a roller, a pillow, a

blanket, a block. Typically particularly critical within the third trimester.

Features

1-Some sources on yoga advise practicing Supta Buddha Konasana. But this pose in the third

trimester has its own nuances. It is better to shift it to the end of the class before or after

Shavasana. The fact is that it relaxes the body, but it is necessary to think about the baby. Its

location inside the abdomen directly depends on the position of the mother's body. That is why

it is not recommended to create a situation at the end of the practice, when the baby will be in a

posterior position. Instead of this exercise, it is better to do Shavasana lying on the side. And

then come out of the pose from the side from which the asana began. To do this, put the upper

leg, bent at the knee joint, on a roller, so that the knee and shin are at right angles to the body.

This will reduce the strain on your lower thigh and abdomen.

2- Headstand, shoulderstand, forearms, handstand and other inverted poses should not be

performed. This applies to practitioners who are trying to learn new asanas at home without a

trainer. Sanity should not leave a woman. After all, the main thing in this period is moderation

and caution. It is necessary to take care that the baby is in the correct position before delivery

(head down). Therefore, any amateurism is excluded.

3- One should not do deep forward bends from a standing position in Pashchimottanasana, Janu

Shirshasana, Padahasthasana, Padangushthasana, etc. 

4- You can replace them by bending forward from a sitting position, using straps and legs

spread wide. Women at risk of miscarriage or premature labor should not perform asanas with

squats (for example, Malasana). The rest of us will benefit from this practice, as squats open the

pelvis almost 30% more than legs spread in the supine position. 

This will help to give birth more easily, so practicing in this way is very useful. If it is not

possible to press your heels to the floor while squatting, it is better to put a folded plaid under

them for balance.

OM Mantra

Sound vibrations contribute to the prosperous procreation. But it is necessary to learn how to do

it properly. To extract a long-lasting, high-quality sound and at the same time not to cause

discomfort in your own body or in the people around you, is quite difficult. To do this, you need

to learn how to produce a "reference", deep sound, arising in the abdomen and vibrating in the

diaphragm area. Simple throat singing can't hold such a sound, you can ruin your voice. In the

modern world, such skills go into oblivion because of too close living, as well as because of the

lack of opportunity and the need to develop their vocal data. But in the last trimester, it will be

better if a woman pays attention to this process.

What are the benefits of chanting mantras during labor?

1-Natural anesthetic effect through vibrations.

2-Teaches you not to hold your breath during pain syndrome, it is harmful to the pelvic region. 

3-Conserves strength and energy during labor. Prolonged extraction of the sound helps to survive the entire contraction with minimal loss of strength. 

4-Does not allow fear or negative thoughts, the woman is fully focused on extracting the sound.

Regular practice of chanting mantras for an hour to an hour and a half will help the expectant

mother to do it correctly, without damaging the vocal cords. The mantra "OM" is easy to

memorize and does not require any special knowledge.

Asanas at home

Those who are just beginning to master yoga, should very carefully select a set of exercises.

It is better to completely exclude forward bends, so as not to harm yourself and the baby.

1- Marjariasana (cat pose)

One of the most useful poses for working out the back muscles and spine. It can be practiced at

any stage of pregnancy.

It is performed as follows: 

- Stand on all fours, resting knees and straight arms on the floor, legs spread to the width of the

pelvis, so as not to clench the abdomen;

- Alternate bending the back up and down in the chest area, making everything very smoothly; 

- In dynamic execution asana helps to train the back muscles.

2-Supta Baddha Konasana (butterfly pose)

You can use a bolster or a pillow as an auxiliary element.

1- Sit on the floor with your back resting on the roller. Bring the feet together and pull up to the

perineal area.

2- Lean your back on the roller and gently press your knees to the floor.

3- If your knees do not reach the floor, you can put blocks under them to avoid overstressing the muscles of the lower abdomen.

4- With this asana stretches the inner thighs, which is a good prevention of varicose veins and stimulation of kidney function.

The pose is convenient to perform, you can stay in it for quite a long time. It also helps to

prepare the body for the upcoming labor process.

3- Ardha Chandrasana (crescent moon pose)

This asana is suitable for working out the lumbar region. It strengthens the muscles of the legs

and normalizes digestive processes. In the third trimester, it is better to perform it with support

on a wall or stable surfaces.

1- Enter the asana by standing with your back to the wall. 

2- Place the block vertically, about 20 centimeters from the right foot.

3-  Bend the knee joint in the right leg, and gently lean on the block with the right hand. 

4- In one movement, slowly straighten the right leg and lift the left leg up. Reach upward with

the left arm, perpendicular to the floor. 

5- Hold the pose for 0.5-1 min. 

6- Do the same with the other side of the body

4- Malasana (garland pose)

One should be extremely careful with this pose. It is forbidden in case of premature labor.

If the pregnancy is going well, this pose will help to strengthen the pelvic region, stretch the

thigh muscles and reduce pain in the lumbar region.

To perform it you need:

- Position yourself in a squatting position and slowly spread your knees so that your belly fits between your legs; 

- Fold your hands in namaste (shifting the thumbs to the heart area), rest your elbows on the knee joints; a bowlster can be moved to the pelvis for a comfortable position;

- Heels should be tightly pressed against the surface of the floor or put a plaid under them, if you can not put your feet directly on the floor.

- It is allowed to do asana with the support on the wall.

5- Shavasana

This pose in the third trimester needs to be adjusted. The fact is that the position of lying on the

back becomes quite dangerous at this term (the fetus overstretches the vena cava). That is why

it is better to do this asana on the side. Knees bend and put a roller between them, or the lower

leg stretched out, putting a pillow under the upper one bent at the knee. Practicing yoga during

this period of pregnancy can be done from home. 

This is convenient, since there is no need to go somewhere and adjust to other people.

The most important thing is to do everything with care, following the above recommendations.

Before the onset of labor, a woman must learn to breathe correctly. In no case should you freeze

and stop the breathing cycle. During contractions, it is necessary to take deep, long breaths and

exhalations, internally pushing the baby along the birth canal. There are also breathing exercises

(pranayamas) for expectant moms.

How should one learn proper breathing through yoga?

Sit in a comfortable pose (Virabhadrasana 1, Stupasana, Kakasana, Cat Pose, leaning on a chair

with forearms). 

Take a calm, slow inhalation. As you exhale, reach upward with the top of your head and pull

your shoulder blades apart and point downward. 

Bring the palms of your hands together and press them firmly against each other.

During regular yoga practice, the habit of breathing correctly is formed and in parallel to work

through other tasks. At first glance, there is nothing difficult in this technique, but you need to

learn deep long breathing cycles without overstressing the body.