118: How to Mentally Prepare for Birth with Prenatal Yoga

There are many ways that prenatal yoga can help you physically prepare for birth [Check out my blog post on that here,] including creating long and supple muscles, getting in touch with your pelvic floor, learning breathing techniques, positions for labor and optimizing baby’s position, however, that’s only half the story. We all know that our mind can be our most powerful ally or our worst enemy. Just like athletes use visualization to keep their motivation up and imagine themselves completing the event, you too need to train your mind in preparation for your big event – and prenatal yoga is one of the best ways of doing this.

As a prenatal yoga teacher and doula with over 12 years of experience supporting thousands of pregnant women, I have seen firsthand the many benefits of prenatal yoga. In this blog post I will focus on five of the mental benefits for birth.

1. Learn tools to stay calm and relaxed

Why is this important? A relaxed mind = a relaxed body, and a relaxed body will open with contractions, instead of fighting against them. If you’re feeling calm your hormones will flow as they’re supposed to – oxytocin to create effective contractions, and endorphins to provide natural pain relief.

How does yoga help with this? Not only will you learn breathing techniques, but you’ll also practice a variety of other tools and techniques, such as visualization, meditation and rotation of consciousness to relax your body. What’s more, you’ll learn to bring your awareness inward instead of being distracted by external happenings. You’ll be able to go deep within and stay calm no matter what’s happening around you, using the power of your mind to work with your contractions.

2. Positive mindset

Why is this important? There’s no doubt that giving birth will be one of the most challenging events in your life. You can choose to approach birth from a place of fear OR you can choose to approach it from a place of empowerment and positivity.

How does yoga help with this? Some of the core yogic principles are highly transferable to the situation of labor and birth. For example, the idea that all things are temporary and labor won’t last forever is key. You can practice this in prenatal yoga with what I like to call a “staying-in” pose. This is a pose that feels physically uncomfortable to hold, allowing you to practice a breathing technique to help you stay as calm and relaxed as possible for 60-90 seconds.

Another example of this type of mindset is choosing to see pain from contractions as productive rather than suffering that has to be endured – this radically changes your perception of, and reaction to, the situation. Your teacher might introduce you to affirmations which can be really useful to keep your mind focused on positive thoughts during labor and birth.

3. Build your connection with your baby

Why is this important? We tend to think that “the woman is in labor” or “the woman is giving birth” but the reality is that it’s a team effort with both mum and baby working together. Babies intuitively know how to be born, so if you have that strong connection with your baby, you can work together as a team.

How does yoga help with this? Sometimes it’s hard to know how to begin the process of connecting with your baby, but all prenatal yoga classes involve some form of guided connection during breathing and relaxation time. This might be through touch, sound/vibration, words or images in your mind.

4. Get on the same page as your partner

Why is this important? Talking about teamwork, and having you and your partner on the same page is when the real magic happens. A strong support person can coach you through breathing when things get overwhelming, remind you about different positions to try, give words of encouragement, acts of service, or they can advocate on your behalf to shield you from any discussions that might otherwise create tension.

How does yoga help with this? Attending prenatal yoga classes by yourself is great, but it’s even better to get your partner involved. For example, you may want to check out a couples birth preparation workshop where you and your partner can have some fun with partner yoga while exploring the theme of “support” on a physical level, before learning and practicing breathing techniques and positions for labor together. This also gives you the opportunity to discuss what a good support person looks like to you, based on your own love language.

5. Prepare to go with the flow

Why is this important? Birth is unpredictable and things can happen during labor which means your plans get thrown out the window. Situations are sometimes beyond our control and it’s important to keep an open mind. As long as you feel supported, listened to, and respected, you can still have a positive experience even if labor isn’t quite what you’d anticipated.

Quick disclaimer here – there’s a difference between going with the flow and burying your head in the sand. While it’s important to be flexible, if you’re not educated you might end up going with someone else’s flow (your health care provider’s) which may or may not be in line with your ideal experience.

How does yoga help with this? Yoga creates not just flexibility in your body, but also flexibility and openness in your mind and heart. On the mat, you’ll practice being present and curious, rather than judgemental of yourself. You’ll learn to simply notice (for example your breath and sensations in your body) rather than labeling them as good or bad. The yogic principles of “Ahimsa” (non-judgement, kindness and compassion to yourself and others) and “Aparigraha” (non-attachment) are super relevant here.

While these skills can take a lifetime to master, the other crucial element when it comes to preparing for birth is education, education, education! A prenatal yoga class will likely give you insights into birth and perspectives that are outside of the mainstream, which will complement your more traditional hospital birthing classes.

Check out part 1 – How to Physically Prepare for Birth with Prenatal Yoga

*Stills from Mother Nurture Yoga on Informed Pregnancy+

Caroline Bagga is a mum of three, prenatal yoga teacher, doula, and founder of Mother Nurture Yoga. Based in Sydney, Australia, Mother Nurture Yoga offers prenatal yoga classes, retreats, couples birth preparation workshops, doula support and teacher trainings. If you’re in the US, you can access a five-day free trial of the On Demand membership, which offers hundreds of recorded pregnancy yoga classes.