When I was pregnant Prenatal yoga classes saved me. They connected me with other pregnant women, gave me stretches for my aching body, and my teacher (the amazing trained doula and prenatal yoga genius, Erin Haynes) gave us poses that are excellent for laboring in. PYB has teamed up with Erin to bring you some easy comfortable moves that help get that baby moving downward, and progress labor comfortably. These moves can help induce labor if it’s time, and can also help you cope with contraction pain and let labor progress faster.

Moving while you labor is the most important thing. “You want to keep your hips loose during labor so any movement is going to be great!” Erin told PYB. “Sway, dance, walk-did I say sway? The more you move, the more your baby can descend and rotate around in the birth canal giving you less chance of having back labor.” Keep walking moving and dancing all through those contractions and get through that marathon with less pain!

Here are Erin’s go to Yoga poses for Labor. Try them now and bookmark them for when those contractions start to intensify.

Sway!

Turn on some tunes and Dance it out! Rock those hips back and forth in all different positions.

Stand and Sway

You can also lean on ball, counter, bed, partner and sway those hips!

Table Top Sway

Make sure your legs are hips width apart and rock it out

Lunge Sway

Lunge forward and backward knee down. You can use a chair seat for balance.

Lunge Sway Knee Up

You can use blocks or a chair seat to support yourself

Table Top Sway Leg Out

Just rock those shoulders back and forth

Squat and Sway

Squats open up the pelvis and can really help get baby into position. Swaying helps rock him down the birth canal!

Open Recline

Labor is Exhausting. If you need a break recline with your legs open.

Anything else we can do while we labor, Erin?

It’s not a yoga pose, but sitting on the toilet can relax the sphincter. All our lives we’ve sat down to pee and let go, this isn’t any different. Also, butt massages from your partner or doula are the best and help during labor!! Watch her rebozo video on YouTube for butt massage tips.

For more info and videos on yoga poses to labor in check out her YouTube video.

Erin Haynes is an LA-based Yoga Instructor specializing in pre and postnatal yoga. Helping women feel stronger and more confident in their ever-changing body is what Erin strives for. Each trimester offers its ups and downs; whatever you’re going through, She hopes to offer movement to ease any discomfort. For everything Erin, check out her website.

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