​While pregnant with my first, I went to nearly weekly acupuncture appointments, got regular massage and saw a chiropractor or PT when needed. I was also teaching 10 yoga classes a week and regularly walking around the lake near our Seattle home. I had what felt like an easy pregnancy, with relatively little discomfort and pain. Granted, I have also been teaching prenatal yoga for over 10 years and have seen students truly dealing with the aches and pains of pregnancy and myriad of issues that can arise from debilitating sciatica to hop pain that kept them from sleeping to discomfort walking more than a ½ mile. So, I also set my expectations low for what my experience would be, but also made it a point to do as much self-care as I could.

​The most significant muscle stretching in the core happens along the rectus abdominus and impacts the connective tissue called the linea alba. The linea alba runs along the midline of the rectus abdominous from the sternum to the pubic bone connecting the muscle bellies (think of the muscles we see in six-pack abs) of the abdomen. As the uterus expands, the muscle bellies can separate and the linea alba stretches thin.  This creates what is called a diastasis recti.  In its most scientific sense, diastasis is a musculoskeletal injury, where the rectus abdominus tears at the connective tissue, separating it from the linea alba.

We often think about pelvic floor as relegated to the postpartum period. But working the pelvic floor during pregnancy is also extremely important. During pregnancy, the weight of the uterus increases, putting more pressure and weight on the pelvic floor muscles. Maintaining strength in the pelvic floor helps to ensure that, as the weight increases, pelvic floor muscles can continue to support the weight of the organs and maintain functionality. If pelvic floor does not remain healthy and strong we may notice a decrease in function as it becomes harder to hold urine in when we need to use the bathroom. Not only that, but studies have actually shown that doing pelvic floor work during pregnancy actually decreases the level of pelvic floor dysfunction postpartum, so we're also setting ourselves up for much better postpartum pelvic floor health too!

This is Part IV of a four part series on how yoga can support you doing labor and childbirth. Haven't read the first parts? Go back and visit, Part I, Part II and Part III.

As I mentioned in previous posts, there’s no magic yoga pose that you can do in labor that will make things easier or less painful, but what you can do is yoga poses during pregnancy that will help better prepare your body for labor. I know I’ve mentioned it before, but think of it this way: you wouldn’t go out and run a marathon one day with no prior training, labor is the same thing. Yoga poses can help build strength and create opening in areas that will be post impacted by labor and childbirth. Here are the places of focus that yoga poses can help with to prepare your body for birth:

This is Part II of a four part series on how yoga can support you doing labor and childbirth. In the first and second parts we discussed how yoga can help connect you to your breath and your strength  Haven't read them yet? Be sure to check it out Part I and Part II.

Relaxation and labor seem to be polar opposites right? The trick with labor is that there are moments of relaxation, even in active labor. Between each contraction there is always a resting period. We might think about contractions as a wave that rise, peak and then ebb. Following the ebbing of a contraction is an opportunity to rest. The closer contractions get to one another, the shorter this rest period is, but taking advantage of these rest periods can make a world of difference in labor, particularly in longer labors.

This is Part II of a three part series on how yoga can support you doing labor and childbirth. In the first part we discussed how yoga can help connect you to your breath. Haven't read it yet? Be sure to check it out here. 

Our own strength can surprise us sometimes, and nowhere more so than in childbirth. However, it often takes our yoga practice to help us understand that strength and how we can push through something even when it is physically demanding or difficult. Here are some ways that yoga can help us explore how strong we are as we prepare for the physically demanding reality of birth:

Yoga is amazingly helpful and effect to help address so many of the aches and pains of pregnancy and also offers a powerful time for you to connect with your ever-changing body and bring balance to energy and emotions during this roller coaster ride. People often look to yoga to help support them during birth as well. The thing is there is no magic yoga pose that will be helpful in birth, but what yoga can help you do is learn how powerful your body is, strengthen your body in preparation for the physical needs of birth and help you connect to your breath which is the one thing you will have with you as a tool throughout your entire birth.

​Here's Part I of a four part series on how yoga can support you during birth...

Generally for most folks this shows up in the third trimester, though if you had a it in your previous pregnancy, chances are good it will show up again (and earlier) in your following pregnancies. For most people this shows up as a sharp, shooting pain in the region of the pubic bone. See the thing about the pubic bone is its actually a joint, there are two bones that meet at what we think of as the pubic bone, and like any joint, there is connective tissue that holds the joint together.
 
Because of our good friend relaxin, connective tissue in the body is softening over time the course of the pregnancy. As baby grows, added weight is also added to the pelvis which puts strain on this joint and for some folks this ends up causing pubic symphysis dysfunction. It will usually show up one of two ways 1) when doing lunges or after long walks or exercise where legs are going forward and back or 2) when opening the knees away from one another in things like rolling over in bed.