LABOUR PREP WORKSHOP HANDOUTS

The following asanas are already taught in the workshop. Please do the practice with
someone around you or under the guidance of a pre-natal yoga teacher.
NOTE:
The asanas are to be practiced only during the end of 8th month and during 9th month
as these are deep hip openers. Please take your gynaecologists approval before
starting the practice even if you don’t have any complications.
DISCLAIMER:
These asanas shall not be practiced in case of
• IVF/IUI Pregnancy
• Vaginal bleeding
• Breech position of the baby
• Cervical cerclage/stitches
• Haemorrhoids
• Placenta previa
• Severe pelvic pain/groin/coccyx pain
• Premature dilation of cervix
• Possibility of pre-term labor
• Short cervix
• History of miscarriages
• Any other case in which your doctor has suggested not to do hip openers
HIP-OPENING ASANAS
1. Veerbhadrasana 1

You can keep a lesser stance between legs if you are a beginner
You can stay in the asana for 10-12 breaths!

2. Veerbhadrasana 2

You can keep a lesser stance between legs if you are a beginner and stay
for 10-12 breaths.
3. Devi asana / Utkatkonasana

You can keep a lesser stance between legs if you are a beginner.
Hold the asana for 7-10 breaths or move up & down 10-12 times.

4. Malasana

Better to sit on blocks/low stool/stack of pillows.

To be done only during 9th month. You can practice J breathing
here. If uncomfortable, take wall support as shown in session.
5. Duck walk with the help of partner.

To be done with someone’s support.

To be done only when nearing your due date.

6. Badhakonasana

Always keep a cushion under hips.

7. Chakki chalana asana

 To be done with cushion under hips.
No deep backbends or forward bends.
8. Ashwasanchalasana

Keep a block/cushions under your palms for support.

Go deep in this asana for 8th & 9th month, as demonstrated in the
class.
 9. Parigrahasana (modified)

Keep a cushion under knees always.

To be practiced only in 8th & 9th month.

10. Anantasana (with knee pull)

To be practiced during 3rd trimester!

 BREATHWORK DURING LABOR

You can start practicing these breathing techniques from your 7th
month.
• TO MANAGE PAIN DURING CONTRACTIONS:
Belly breathing
Straw breathing

• BETWEEN CONTRACTIONS:
Brahmari / humming bee breathing
Destressor breathing (in the nose – out the mouth)

• DURING PUSHING STAGE:

J Brething with moo sound

• TRY NOT TO HOLD YOUR BREATH

• REALXING MORE

• DO NOT CLINCH/TIGHTEN/CONTRACT YOUR JAWS,

SHOULDERS, PELVIC FLOOR & BELLY.

• TRUST YOUR BODY, IT WILL GUIDE YOU THROUGH!

• PRACTICE ALL BREATHING EXERCISES ATLEAST ONCE

EVERYDAY.

• YOU CAN PRACTICE EACH PRANAYAMA/BREATHING

EXERCISE FOR 15-20 BREATHS.
 MUDRA DURING LABOR

APANA MUDRA

To be practiced only during 9th month for 10-15 mins.

FEW TAKEAWAYS:
1. Do Yoga & Meditate regularly to keep your mind calm & strong.
2. Trust your body. Labor is a natural process and you can do it!
3. Practice pranayamas regularly.
4. Read good books.
5. Do chantings.
6. Have a birth support team.
7. Learn about breastfeeding from a lactation expert as I’m not
qualified to be a lactation educator yet.
PLEASE DO NOT LEAK THESE HANDOUTS. WE WORK REALLY HARD TO
DELIVER THE BEST OF KNOWLEDGE TO YOU.

THANK YOU!
-PregaYog