Your water just broke! Time to rush to the hospital because your baby is going to pop out any second! Or… maybe not. While this dramatic scenario plays out in every Hollywood movie, real-life labor is usually a little more drawn out—and much more manageable, especially when you’re incorporating pregnancy stretches to prepare for birth into your routine.
prepared.
Understanding Labor: It’s Not What You Think
For starters, labor doesn’t usually begin with your water breaking. In fact, it often happens much later—or not at all until you’re well into active labor. And if you’re a first-time mama, you can expect labor to last around 18 hours or more. But no, that’s not 18 hours of screaming and pushing.
One of the biggest barriers to a calm and empowered birth is fear—fear that our bodies aren’t capable. But here’s the truth: your body was made to birth. The female body has been doing this since the beginning of time, and it knows what to do—if we let it.
The Three Stages of Labor (And How to Support Each One)
1. Dilation (Early and Active Labor)
This is the longest stage of labor, beginning with your first contractions and ending when your cervix is fully dilated (10 cm). This is where pregnancy stretches and yoga exercises can be incredibly helpful.
What to do during dilation:
-
Rest or sleep to conserve energy
-
Eat light, energizing foods (like dates!)
-
Go for gentle walks
-
Take a warm bath
-
Practice pregnancy stretches to prepare for birth
-
Use breathing techniques to stay calm and help your body open
Pregnancy stretches like hip circles, cat-cow, child’s pose, butterfly stretch, and deep squats (if comfortable) can ease tension, create space in the pelvis, and encourage your baby into a good position for birth.
2. Pushing (Active Labor)
Once you’re fully dilated, your baby will start moving down the birth canal. You’ll feel a natural urge to push—and following that instinct can feel powerful and relieving.
3. Delivery of the Placenta
Usually about 20 minutes after your baby is born, the placenta is delivered. This is the final stage and usually comes with mild, painless contractions.
Natural Ways to Prepare for Labor
If your pregnancy is progressing smoothly and you’re aiming for a natural birth, your support system matters. Surround yourself with people who believe in your body: a trusted midwife or OB, a doula for emotional support, and your partner if desired.
Here are some natural ways to prepare your body for labor:
-
Practice daily pregnancy stretches to increase flexibility and ease pelvic tightness
-
Do prenatal yoga to connect with your breath and build stamina
-
Take gentle walks to encourage baby into the right position
-
Eat nourishing foods like dates (shown to support cervical dilation)
-
Use breathing and relaxation techniques to stay calm during contractions
-
Take warm baths to soothe aches and relax muscles
Why Pregnancy Stretches to Prepare for Birth Matter
In the final weeks of pregnancy, incorporating pregnancy stretches to prepare for birth can make a huge difference. These movements help open the pelvis, release tension, and make space for your baby to move down naturally.
Regular stretching:
-
Helps reduce lower back and hip pain
-
Encourages optimal fetal positioning
-
Promotes relaxation and better sleep
-
Prepares your body for each stage of labor
Pregnancy Stretches To Prepare For Birth Infographic
All Hips Movement on all four or against the wall
You can choose to be on all four or standing next to a wall, hands on the wall, depending on what feels better for you.
The point here is to let the hips move freely to release any tensions and help the cervix to open. Circles, wiggles, rocking side to side, figure-8 shapes. Let your body lead the way and do what feels best for you.
Table Top Pose Variation – one leg to the side
From a Table Top position, open one leg to the side, foot flat on the floor, and let your hips move freely here too. Back and front, circles, side to side. In this posture, the diameter of your pelvis is the widest possible so this posture can be helpful if the head of the baby is having difficulty to pass through the pelvis.
Funny Walk
Wobble for a couple of breaths, walking with your feet pointing outward. Then on an exhale, bend deeply your knees, creating a dropping motion with your hips to help the baby’s head to lower down and support the labor process. This exercise will help to keep the hips open and relaxed.
Breathings – Ujjayi and Golden Thread
The first breathing technique is called Ujjayi Breathing. Sitting in a comfortable position, start by deepening your inhalations and exhalations, squeezing your throat a bit so that the air creates an ocean sound with each breath. Let the rest of the body relax and apply this breathing during 10 to 15 cycles. This will help you to connect with your body and stay relaxed.
The second breathing technique is called the Golden thread. Inhale deeply through the nose and exhale slowly through your mouth as if your breath was a delicate golden thread that you are blowing out. This breathing will help you to handle the intensity of the contractions, exhaling slowly every time a contraction comes.
Featured Video:Fun Pregnancy Exercise & Stretches To Prepare For Labor
Conclusion
The more you practice those exercises and breathing techniques before the birth, the easier it will be to apply them during your labour. Maybe practice with your partner too, so that he can help you stay focused and offer you to use a particular breathing technique or position when the intensity of the birth will put you in a state close to a trance.
I also recommend you to read about as many positive birth stories as you can during the last trimester. This will help you to have your mind filled with powerful joyful experiences instead of scary ones. Positive thinking brings positive outcomes. The book “A guide to childbirth” by Ina May is a great book to read during pregnancy.
About
Clementine
Clementine is a multi-style prenatal yoga teacher, world traveler and animal lover. She started yoga back in 2015 and fell in love with this beautiful ancient practice. Read More..
https://www.jivasoul.com/prenatal-yoga-for-healthy-pregnancy