Yoga effectively prepares for childbirth: breathing to manage pain, pelvic mobility to facilitate the baby's progression, positions for contractions and protection of the perineum . Here is a clear guide with exercises, sequences and suitable equipment.

Key objectives

• Soothe : establish regular and confident breathing.
• Mobilize : release the pelvis (nutation) and the hips.
• Protect : avoid unnecessary pressure on the perineum.
• Comfort : find supported and stable positions.

Helpful Breaths During Contractions

• Long exhalation : inhale through the nose, blow out longer than you inhale (through the mouth), shoulders heavy.
• Count 4–6 : 4 counts on the inhale, 6 on the exhale; gradually lengthen the exhale.
• Soft vocalization : low, continuous sounds on exhalation to relax the pelvic floor.

Pelvic mobility: open without forcing

• Rocking (anteversion/retroversion) standing, on all fours or sitting.
• Hip Figure Eights : Fluid movements to release tension.
• Lateral openings : stretching the flanks to free breathing.

Positions that help during labor

• On all fours : relieves the back, leaves space for the stomach (hands on bricks if necessary).
• Supported squat : long back, heels supported by a brick ; to be practiced for short periods.
• Standing at the wall : sways/pelvic swings, shoulders relaxed.
• Sitting on a chair or yoga stool : leaning forward on a cushion to rest your back.
• Left side : pads/bolsters under the chest and between the knees for recovery.

Mini-sequence “childbirth preparation” (15–20 min)

1. Anchoring breath (3 min): sitting on a cushion , long exhalation.
2. Mobility (6 min): rockers + hip eights; seated lateral stretches with strap .
3. Useful positions (5–7 min): on all fours with hands on bricks → sustained squat (brief) → standing on the wall (sways).
4. Lateral relaxation (2–4 min): left side, calm breathing.

Perineal protection

• Avoid apnea/valsalva; breathe out long, face relaxed.
• Maintain auto-expansion (long column) to limit downward pressure.
• Favor open postures (no abdominal compressions).

Recommended equipment (Yogaova selection)

• Non-slip mat or thick mat for extended comfort.
• Bricks to raise hands/heels while squatting.
• Strap for stretching without compression of the belly.
• Cushions/bolsters for lateral recovery.
• Cork mat if you sweat (natural grip).
• Non-slip towel and mat bag for practicing anywhere.

Express checklist before the big day

• Review 2 breaths (long exhalation + soft vocalization).
• Choose 2 comfortable positions (on all fours, standing against a wall, supported squatting).
• Prepare your mat and 2 bricks + 1 cushion .

Remember : breathe deeply, move your pelvis and choose supported positions. With the right supports and a stable mat , you will arrive on the big day calmer , more mobile and confident .