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3rd trimester woman showing big belly in close up

3 Birth Prep Yoga Poses That Truly Prepare You For Birth!

You'll be bringing your little joy into the world very soon, you'll be welcoming your little bundle of joy into the world! Have you started shopping for baby supplies? Remember, this is an exciting time, so enjoy and make sure to do this warm-up yoga session before the big event.
3rd trimester women sitting with legs stretched and showing pregnant belly

Have you picked out a theme or color scheme for the nursery? Any favorite decorations or furniture you’re excited to include? Do you have a favorite onesie or outfit that you can’t wait to see your baby wear?

As your little one’s arrival gets closer, it’s time to get ready for their big debut! These are some actions you should do:

  1. Set up the nursery: Get that special space ready for your baby. Paint the walls, put up cute decals, and arrange the furniture. Don’t forget to baby-proof the room too!
  1. Wash and organize baby clothes: Give those adorable little outfits a good wash to make sure they’re clean and fresh. Sort them by size and type, so you can easily find what you need when your baby arrives.
  1. Assemble essential items: Put together the crib where your baby will sleep. Make sure it’s sturdy and safe. You’ll also want to have a changing table, a diaper pail, and other essential furniture ready to go.
  1. Stock up on supplies: Diapers, wipes, onesies, baby toiletries—make sure you have all the essentials on hand. It’s a good idea to have a stash of diapers in various sizes to accommodate your growing baby.
  1. Pack your hospital bag: Prepare a bag with everything you’ll need for your hospital stay. Don’t forget essentials like comfortable clothes, toiletries, nursing pads, if you plan to breastfeed, and outfits for your baby.

Is there a teeny-tiny worry in the back of your mind?

anxious woman worried if her water broke, anxious about impending delivery of baby

Most mamas are worried about how and when their water breaks. Imagine if your water breaks and there’s no one around to help you!

In movies and TV shows, they often portray the rupture of amniotic membranes aka water breaking in a very dramatic and exaggerated way. Have you ever watched a movie birth scene that made you cringe or laugh because it was so far from reality?

Oh, remember that scene from the movie “Apocalypto”? It was intense and thrilling, right? Seven, the pregnant wife, finds herself stuck in a deep forest pit while her husband fights for their freedom. And to add to the tension, she starts having contractions just as rainwater starts pouring into the pit. Talk about bad timing!

Can you imagine the strength it took for Seven to give birth in such a challenging situation? Holding onto a tree root, standing up, and trying to keep her head above water while bringing her baby into the world! Wow, don’t you think she’s one tough mama?!

And you know what? Every mama, in her unique way, possesses that same strength and willpower when it comes to giving birth. Whether it’s in a hospital room, a birthing center, or the comfort of their own home, all mothers face the immense task of bringing new life into the world.

woman in labor, pushing hard on hospital delivery table surrounded by doctor, nurse and husband

Just like Seven, if you’re a mama-to-be preparing to give birth, remember that you too have that inner strength within you. Trust in yourself, surround yourself with a supportive team, and embrace the journey ahead with confidence. You’ve got this, just like Seven!

First of all, “ruptured membranes” refers to the breaking of water in medical jargon. It indicates that an opening has formed in the amniotic sac, the sac that surrounds your unborn child, allowing some of the amniotic fluid to escape.

So, what triggers this? Well, it’s likely a combination of changes in the amniotic membrane and enzymes, along with the pressure on your baby’s head. But here’s the good news: Your water will most likely break when you’re in active labor and close to your due date, at least 39 weeks.

Can you determine whether your water broke or if you simply urinated?

It’s a valid question! Here’s an instant check you can perform:

  1. Amount: If you notice your underwear is wet, it could be vaginal discharge or urine (don’t worry, a little urine leakage is normal during pregnancy). However, there’s a chance it could also be amniotic fluid. The amount of fluid depends on factors like how much amniotic fluid you had to start with and where the rupture is positioned in the sac. Sometimes it’s just a trickle instead of a dramatic gush.
  2. Color: If the wetness is yellowish, it’s likely urine due to the pressure your baby’s head puts on your bladder. If it’s clear or paler than urine and completely liquid, it’s probably amniotic fluid. But if you see green or green-yellow color, it means there’s meconium in the fluid, which happens when your baby has had a bowel movement. Tell your healthcare provider about this information.
  3. Odor: Urine has a distinctive acidic smell, while amniotic fluid doesn’t have a smell or might have a slightly sweet odor.

If you’re still unsure, here are a couple more things to consider:

  • Try doing some Kegel exercises to see if they stop the trickle. If they don’t, it’s likely amniotic fluid.
  • Put on clean, dry underwear with a panty liner, lie down for about 30 minutes, and then stand up. If you feel a larger gush when you stand up, it’s probably amniotic fluid.

Remember, if you’re not already in labor, reach out to your healthcare professional right away for guidance.

Now, let’s talk about what to do if your water does break:

  • Keep track of the time and the fluid’s color.
  • Get ready to head to the hospital or birth center, or contact your midwife if you’re planning a home birth.
  • Use panty liners to manage the wetness.
  • Call your physician or midwife to go over your options.

There are a few things you should avoid doing, though:

  • Avoid using tampons, taking a bath, or having sex. Since the amniotic sac has ruptured, it’s important to protect your baby from infection.
  • Also, it might be worth discussing the necessity of vaginal exams after your water breaks with your healthcare professional, as there’s some research suggesting they can increase the risk of infection.

Let’s refocus on the 3 essential things that truly prepare you for birth!

You know those tight and sore spots around your neck or shoulders that just beg for a soothing massage? Well, guess what? The pelvic floor has a similar story to tell in the lower half of your body. It’s the spot where tension tends to build up. As you enter the 3rd trimester, it’s essential to give some attention to your pelvic floor.

Now, let’s talk about birth stories. Have you ever heard some fascinating and unexpected tales from friends or family members? While we can’t guarantee a twist-free birthing experience, we can share three yoga postures from MyFat Diet that will help you prepare for a smoother journey.

  • First, let’s focus on prepping your Pelvic Floor.
  • Next up, we have stretching and breathing.
  • Last but not least, it’s time to relax and get ready for your baby.

Keep Your Pelvic Floor Strong!

The pelvic floor lift is the one pregnancy exercise that you must perform every day without fail. A toned Pelvis is flexible and will help during the birth and prevent stress incontinence afterward. Anywhere, at any time, you can perform the “Wave Squat and Polar Bear Pose!’ Join Prenatal Yoga expert Jane, and keep your pelvic floor nice and strong.

Prepare your Pelvis for Labor!

Learn the best position for an easier, shorter, and safer birthing, from Prenatal Yoga expert Jane. Flow through “One-sided squat & Pelvic tilt” to open the pelvic outlet an extra quarter to half an inch.

Stretch, Open, Breathe, and Prepare for Birth!

Anyone who is keeping track of the weeks is welcome to try this workout. Follow Prenatal Yoga expert Jane, and position your baby anteriorly with Hip Circles, One-sided squat, and Flowy Cat.

Baby Countdown Rest, Rest, Rest!

Go ahead, and make time for this great replenishing pose called the Guided Meditation in Queen’s Pose, led by Prenatal expert Jane. Just let yourselves arrive. You deserve this!

Remember, if you have any concerns or doubts, always consult with your healthcare provider. They are there to help you as you travel this path.

You Are How You Poop! says science!

Did you know that a large percentage of adults globally have constipation? The estimated average prevalence is around 16%. Straining on the loo can be uncomfortable and have an effect on how you feel. Here are six handy tips to get rid of constipation and stay chipper all through your day.

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