AustralianYogaJournal-May2018

64

may/june 2018

yogajournal.com.au

HOW PRENATAL YOGA

CAN HELP WITH LABOUR

Elise Dussans is a midwife and pre and postnatal yoga teacher

trainer at Byron Yoga Centre who greatly believes

in the power of yoga to create a smoother labour experience.

She explains that not every birthing scenario is the same,

and there are no guarantees, “On the Byron Yoga Centre

Prenatal Yoga Teacher Training we ensure that students realise

the only thing we know for sure is that we don’t know what

is going to happen.” But, for Dussans, a regular yoga practice

can really help. She says, “It gives women the ability to

more easily let go, yet to remain present to their birth

experience. It gives them breathing exercises to practice if they

start feeling overwhelmed. It gives them tools to be able

to listen to their body even in the most challenging times.

It gives them a deeper understanding of their body,

and assists in maintaining mobility, which allows

them to go through labour with grace.”

As in any yoga practice, prenatal yoga encourages us to listen

to our own unique body, to practice with awareness, and to

leave our ego at the door. By being aware of the main safety

considerations and comfort enhancers, teachers can

confi dently guide their pregnant students in a general yoga

class, and students can easily modify to suit their stage of

pregnancy and individual preferences.

Of course, as with any discipline, the more knowledge we

contain the better. Pregnant students will receive the most

specialised attention by heading to a dedicated prenatal yoga

class, and teachers can delve into a deeper understanding of

teaching prenatal yoga by exploring further studies in this

particular fi eld.

SAVASANA – CORPSE POSE (NOT SHOWN)

Props are a delicious addition to any pregnant Savasana.

For a side-lying variation students should lie on their left

side, resting their head on a pillow, placing a prop (block

or blanket) between the knees and hugging a bolster.

Alternatively, place a bolster length ways along the spine and

lie back, bringing the head to rest on another prop so that it

stays above the heart. A second bolster can also be placed

under the knees for lower back support.

TWISTS

Pregnant students should avoid compressive “closed’

twists. Instead, create an open twist (in a general class,

this will usually mean twisting in the opposite direction to

everyone else). For example, when in a lunge twist with

the right leg forward, instead of placing your left hand

to the inside of the right foot and reaching the right arm

skyward, rest your right hand on the floor and reach the

left arm high – like in extended side angle pose (shown).

You might like to also modify by lowering the left knee to

the ground in a lunge. For tight shoulders, place a block

under the right hand. Focus on opening up through the

chest rather than twisting from the core.

SETU BANDHA SARVANGASANA –

BRIDGE POSE

This pose can be practiced for pregnant students who

feel comfortable lying on their backs. To modify Bridge

Pose, place a block under your sacrum. This provides a

restorative backbend without over stretching the belly.

You can also place a bolster or blanket under the head to

keep it elevated above the heart.

For more information about the prenatal teachers in this story and their offerings, see the links below.

Ana Davis - http://www.blissbabyyoga.com Katie Manitsas - http://www.katiemanitsas.com.au

Amanda Vella - http://www.amandavella.com.au Elise Dussans/Byron Yoga Centre - http://www.byronyoga.com