5 Prenatal Yoga Poses To Prepare for Birth!

These poses can be done daily to help you prepare your body for birth!

❤️Rocking Squat
I am always game for a position that helps lengthen and release pelvic floor tension, and this pose does that beautifully!

I often add “rocking” squats into class when we are exploring laboring positions. As a doula, I have seen many people spontaneously drop down into a rocking squat as they follow their instincts to make more space in their pelvis for their baby. The rocking motion also tends to be rhythmic and relaxing.

❤️Side lunge
This pose is a great prep pose, but can also help during labor since it opens the mid-pelvis. Side lunges release tension in the adductor (inner thigh) muscles while gently stretching the pelvic floor. It’s a great pose to help improve pelvic mobility!

❤️Rocking cat/cow
Rocking cat / cow can release tension in the lower back and help maintain mobility of the spine and pelvis.

❤️Calf stretch
Yes- opening tight calf muscles can help release the sacrum! I often think of the sacrum as a trap door that can open and get out of the way for baby!

❤️Upavistha konasana (straddle) and Baddha konasana.
Tight adductors (inner thighs) can be a culprit for tight pelvic floor and misalignment in the pelvis. Both these poses can help release these muscles. For folks with SI (sacroiliac) issues or pubic bone pain, I suggest not opening your legs as wide and moving your heels forward in baddha konasana and placing blocks under your knees for extra support for baddha konasana.

➡️Which is your favorite? Tell me in the comments below! 👇