GIVE BIRTH!Putin theprepnow andenjoy a positivelabourexperience- in bodyandmind– saysmidwife MarieLouise
MEETTHE
EXPERTMarie Louise is author
of The Modern Midwife’s
Guide to Pregnancy,
Birth & Beyond
(£14.99, Vermilion)Get set toWith your baby’s due date
fast approaching, chances
are you’re feeling more
than a little apprehensive;
the mother of new-job
nerves – pun fully
intended! And that’s totally normal. The
thought of going into labour, and bringing
your baby safely into the world, can feel
overwhelming, to say the least. But believe
us when we tell you, it can also be a magical
and truly life-changing moment. And, what’s
more, there are loads of simple things you cando now to prepare both your body and your
mind for the big day.
‘We all know how we feel when we’ve got a
presentation at work or a big event coming
up,’ says Marie Louise, a midwife for eight
years, whose first baby is due in August. ‘If
you’re unprepared, you can feel worried and
anxious. And the same goes for labour. When
I speak to pregnant women to reassure them,
I like to separate the mental and physical
aspects of preparing for birth. I find that really
helps them break down the thought of being
in labour in their minds.’Yoga has been provento beaneasy
way to prepareyourmindforlabour,
andreduceany anxiety aroundit. A
2018 study by theJournalof Obstetrics
& Gynaecology Research found that it
improved sleep in the third trimester
and reduced overall stress levels.
And it’s not just good for your mind:
pregnancy yoga can also help you
physically prepare for labour.
‘Don’t feel you need to do these
yoga poses during your whole
pregnancy,’ says Marie. ‘Although the
longer you practice yoga the better,
even if you start from 34 weeks, you’ll
have time to give your baby enough
space to get into the right position.’
Marie recommends trying these
simple yoga poses...
●The butterfly hip opener
Marie says, ‘The more space you create
for your baby, the further he is going to
go down into the pelvis. That’s the aim
of the game here! It doesn’t matter
how dilated the cervix is, if the head is
still quite high, which can sometimeshappen,pushingis goingto bea lot
longer,andsometimesmore painful,
especiallyin theback.Pre-labour,if you
canget yourbaby’sheadnice andlow
down in the pelvis, it will help speed up
labour and make it more comfortable.’
How to do it:- Sit with your legs crossed at the
ankles. Now bring the soles of your feet
together and let your knees fall apart. - If you feel OK, make small ‘butterfly
wing’ movements, bringing your knees
gently up and down. - Breathe in as your knees fall away,
and breathe out as you bring them
back together. Don’t attempt this pose
if you have symphysis pubis dysfunction
(SPD), as it will exacerbate it.
● Squats
Marie says, ‘Squats are good hip
openers and help prepare your body
for the positions you’ll be in during
labour. Make sure they are gentle, and
don’t do them if your baby is in a breech
position or if you have haemorrhoids,
as it could make things worse.’
Howto do it:
1.Holdonto a wallif you
needhelpwithyour
balance. Or you can do
supported squats and
ask your partner to either
stand behind you or put their
hands underneath your arms.- Stand with your legs hip-width
apart and slowly squat down as far
as you feel comfortable. Aim for just
a few squats at a time to build up the
strength in your legs.
● Simple stretches
Marie says, ‘We hold a lot of tension in
our jaw and neck, especially if we work
at a desk. This stretch can increase
blood flow and reduce headaches. Lots
of women get hormonal headaches, so
it’s a really nice one for the mind.’
How to do it: - Tilt your head to the left side and
then pop your left hand across the
top of your head and really gently
encourage that stretch. - Repeat on your right side.
22 | June 2020 | motherandbaby.co.ukWORDS LOUISA PRITCHARD PHOTOGRAPHY SHUTTERSTOCK
Give pregnancy yoga a go