Prenatal Partners, Birth Prep Yoga and Massage

This deep wave breath is calming to body and mind. Tapping into the wave breath activates the relaxation response in the body. This breath can be a very effective tool in the labor and birth process to keep mama focused and relaxed. When a woman is relaxed in labor her uterus receives optimal blood flow. A well oxygenated uterus functions more efficiently. Healthy blood flow is healthy for mom and babe!

The touch relaxation is a simple yet powerful tool to connect a woman and her partner. It is not uncommon that, as a mama and partner busily prepare for the arrival of their baby, they sometimes forget about one another. This is a great exercise to keep that sweet connection as you prepare your nest for your baby. It is important to remember that you are at the beginning of a lifelong relationship with your child. Staying connected to each other will help you better welcome your baby into your lives.

Using touch, the partner will help mama relax her body, so that when the time comes, she can soften and open for birth.

The shoulder work is meant to be challenging! This practice is used to help access the deep conscious breath when things get hard. When we step outside of our comfort zone, we have the opportunity to use our breath as a tool to soften and let go. The inhale is used as fuel to feed the muscles as they begin to fatigue with the effort of the shoulder work. We are reminded that our muscles need oxygen to function so we deepen the breath to support this effort. The exhale supports the body and mind to let go of any gripping or holding that might accompany this effort.

It is also important to maintain or build strong arms so you can do the work of parenting, which requires a lot of baby holding! Your baby will want to be held ALL the time. With practice you will get stronger and by the time your babe arrives you will have a strong body and a calm mind.

Hands and knees position is helpful to take pressure off a pregnant and laboring woman's back. It literally gets baby off her back. The cat stretch helps reduce tension in the muscles that support the spine.

Hip circles and figure eight movements create suppleness in the muscles of the back, hips and buttocks. These movements are particularly good for mamas who have a tendency to grip in the booty. It is important to be able to let these muscles go in order to make more room for the baby to move through the pelvis.

Flowy cat is also another great pose to encourage baby into mama's belly hammock. Also great in labor!

Massage in child's pose Child pose can be a comfortable resting pose and the birth partner has good access to her back for massage. It is important for partners to be mindful of their own breath when placing their hands on mama. This massage uses a slow, firm and downward stroke.

The rebozo shimmy is a great way to help release tightness in the back, hips and bottom.

Massage in hands and knees Mama can also rest arms on a chair.

One sided squats are a great way to gently open up the pelvis, making room for baby. This hip opener is deep and powerful. This position can be used in labor and birthing.

Polar bear pose is a calming pose. It is a super helpful resting pose in labor.

Light touch massage (or in French effleurage) is sometimes described as little more than a caress. Using the fingernail side of the hand, it is a very gentle stroking action that primarily affects the upper layers of skin and the nerve receptors associated with it. It is not a scratch, use the flat part of the fingernail, not the tip. It will often initiate a "goose bump" response. This promotes relaxation, and can alleviate pain because the body releases endorphins in response to the skimming touch...especially if it is performed by someone she loves. In this case, oxytocin may also be released. Oxytocin is the love hormone! This hormone is released, causing the uterus to contract in labor AND when a woman is having an orgasm. This light touch helps relax mama and stimulate labor; it is a very powerful tool to use in labor.

Thai goddess pose or intense toe stretch pose is a challenging pose. Breath, touch and sound can be used to support mama through the intensity of the posture. This practice gives the partner a couple of hands on tools to help mama.

Just as in labor, there is space to rest between the postures. It is important to remember that rest is also a powerful tool. The body and mind need this time to recuperate and refuel.

Standing pose sequence

This standing pose practice is designed to build strength and stamina. If you feel pain, discomfort or dizziness in a posture, please discontinue the pose.

Even standing posture (mountain pose), standing V, warrior two, side angle pose, goddess pose with lions breath

Use this practice to connect and support one another and have fun. Enjoy each other, be silly if you want. Laughing in the practice is encouraged!

Supported Squats can be very helpful tools in labor. A deep squat can open the pelvic outlet and make more room for baby to come through. Mama may find some squats more comfortable than others. Practice the ones that feel good to you. If mama feels strain or discomfort in any of the postures, please discontinue the posture. It is also very important that the partner not strain when supporting mama in the various squat poses. Protect the back by using your legs when lifting.

Have fun; feel free to play around with the different squat options. Sometimes partners make great birth stools!

Standing massage

Sometimes laboring mamas are more comfortable standing or leaning against a chair or bed when being massaged. This forward leaning position takes pressure off the back. Many mamas naturally lean forward in labor; it places the uterus in its most efficient position.

Downward moving strikes work really well for most mamas. Pressure on the sacrum (back of pelvis) can provide counter pressure if baby is pressing on mama's back in labor. The low back and inner thigh massage techniques can help reduce discomfort in the back, hips and thighs. The shimmy massage helps a woman let go of gripping in the inner thighs and buttocks. Have fun shaking the apple tree!

Finally, the savasana or deep relaxation! Come to any comfortable reclined position, it is important that you are very comfortable. Use whatever pillow or support you need.

The Special Place meditation supports the body and mind to relax. Make time in your day and in your life to do this guided meditation.

The positive affirmations about pregnancy and childbirth can help women feel more confident, supported and relaxed. This is good for mama and babe.

This deep relaxation exercise can be done every day to promote a positive attitude and a sense of well being. It can be used at the end of the day to help mama sleep!