Pregnancy & Birth Support

As you approach labor, preparing your body for the incredible work ahead can make a huge difference in how you feel both physically and emotionally. Here are some simple, effective ways to use movement and relaxation to create space in your pelvis, reduce tension, and foster a calm mindset for birth.

1. Yoga Poses to Create Space in the Pelvis

Yoga can help open the hips, release tension, and encourage optimal baby positioning. These poses are especially beneficial in the third trimester:

• Malasana (Yogi Squat): Opens the hips and encourages pelvic mobility. Use props like a block under your seat if needed.

• Cat-Cow Stretch: Gently moves the pelvis to relieve lower back discomfort and help baby settle into the pelvis.

• Supported Wide-Leg Forward Fold: Opens the pelvis and stretches the hamstrings. Use a chair or bolster for support.
  

For a deeper dive into these poses and more, check out my 5 Favorite Yoga Poses to Prepare for Birth.

2. Guided Meditation for Relaxation

Find a quiet space, sit comfortably, and try this simple meditation to calm your mind:

1. Close your eyes and take a deep breath in, letting your belly expand.

2. Exhale slowly, imagining any tension leaving your body.

3. Picture a warm, golden light filling your pelvis, softening and preparing the area for labor.

4. Repeat a calming mantra like, “I am strong, I am calm, I am ready.”
   

Spending just 5–10 minutes in this practice can help reduce stress and encourage your parasympathetic (rest and digest) nervous system to take over.

3. How to Do a Reverse Kegel for Birth

The reverse kegel is a key technique for labor, helping to release and relax the pelvic floor muscles as baby moves down. Here’s how to practice:

1. Sit comfortably or lie on your side.

2. Inhale deeply and imagine your pelvic floor “melting” downward and outward as you breathe.

3. Avoid pushing or straining—focus instead on softening and letting go.

4. With each exhale, imagine your pelvic floor opening like a flower blooming.
   

This gentle release can prepare your body for the pushing stage of labor and reduce tension.

4. Progressive Relaxation Before Bed

If you’re having trouble sleeping, progressive relaxation can help you wind down:

1. Lie in a comfortable position and close your eyes.

2. Start at your toes, tensing the muscles for 5 seconds, then fully relaxing them.

3. Work your way up the body: feet, calves, thighs, hips, belly, chest, arms, and face.

4. Focus on the feeling of your body sinking deeper into the bed as each area relaxes.
   

This practice can help you release stress and prepare for a restful night’s sleep.

Incorporating these fitness and relaxation tips into your routine can help you feel more prepared and confident as you approach labor. Remember, every small step you take now helps set the stage for an empowered birth experience. If you want personalized guidance, consider joining our prenatal yoga classes or booking a free consultation with me to explore how I can support you.

What’s your favorite way to prepare for labor? Share in the comments below!

If you've spent any time at all around pregnant women or in pop culture, chances are you've heard of some of the more common pregnancy symptoms - dizziness, morning sickness, stuffy nose, and sore breasts being the most common.

But did you know that there are a bunch of other less common, super strange symptoms that can arrive in the first trimester as well? When I was pregnant with my oldest, my sense of smell went all wacko - and not in the "she's sensitive to smells because she has morning sickness" way. Instead, certain scents were weirdly swapped out in my mind - melting plastic smelled like cinnamon rolls, popcorn smelled like eggs, and my cat smelled like oranges. It went away after a month or two, but I've never forgotten it!

Add these to your list of "whoa, I never knew pregnancy could do that!" things (don't worry, there are a ton more. Like did you know that you can develop brand new allergies just from giving birth? Lucky us!). Have you experienced any of these symptoms? Are there any that you'd add to the list? Share on the comments below so we can all be better prepared for what those challenging early months might bring!