There are so many benefits to practicing yoga as an expectant and new mama – from improved circulation and firming of the skin, to strengthening of the muscles and connective tissue, to stimulating lymphatic flow. You see, yoga is not just about asanas. It’s about softening, a dance of effort and surrender, and deep listening to your body.
“When I was pregnant with my son, my yoga practice was my saving grace. I developed my own prenatal practice that made me feel strong and capable,” doula and prenatal yoga teacher Latham Thomas shares, “I learned how to tune in to what was happening in my body and ease my mind through meditation and deep breathing. Yoga also informed my birth ritual from beginning to end.”
“I was able to relax into my breathing techniques at the onset of contractions, and I visualized the baby moving farther down the birth canal during each contraction. I knew that every sensation was taking me closer to bringing the baby into the world.”
Latham Thomas is the name behind the brand Mama Glow, a lifestyle brand and website that acts as a resource for new and expectant mamas looking to lead a healthy and holistic life. She breathes life into women in an effort to help them rise from the ashes of their former selves and into the divinity of their best selves and she is a birth doula that celebs like Alicia Keys and new mother Angela Simmons swear by. Today, she shares some of her favorite yoga prenatal poses exclusively with xoNecole.
Follow along to get familiar with your inner “Om”:
Yoga For Labor: Prenatal Yoga Poses For An Easier Delivery
Meditation Posture
There are six ways that you can sit for meditation. The most common and most recommended way is the quater lotus method. Sit in your meditation seat with your legs crossed and both feet resting below the thigh or knee opposite of that leg. Sit in silence or with calming music and focus on centering your thoughts and awareness to the space around you. Feel free to chant "Om", it is the chant cosmic consciousness.
Reclined Cobbler's Pose
This pose is a restorative posture that supports the spine and opens the chest and heart area. This is especially comforting for expectant moms who have heavier breasts and need mid-back relief.
"Stack blocks on an angle and lay your bolster over the blocks so it's at a 45-degree angle. Bring your sacrum to the base of the bolster, press hands into the floor and feet into the floor as you gently lie back. Allow the spine to rest over the bolster, relax your neck and head and open your chest. Draw the soles of your feet together and let the knees splay out to the sides. Rest your arms to the sides, palms face up."
Supported Bridge Pose
This is a great pose for postpartum moms as well. You can even do a lighter version of this- the pelvic tilt hours after birth.
"The anatomical focus of this pose is the uterus. The Supported Bridge stretches the chest, neck, and spine and allows you a gentle backbend with total support. Some of the benefits include stimulation of the abdominal organs, lungs, and thyroid; improved digestion; and reduced anxiety, fatigue, backache, headache, and insomnia. This pose calms the mind and helps alleviate stress and mild depression."
Pigeon Pose
This pose stretches the hip flexors, outer hips and groin. There is nothing more elegant than a mom-to-be in this posture.
"From Downward Dog, step the right foot forward and place it just inside your left hand. Tip your knee to the right, until it touches the floor — your shinbone should be almost parallel with the front of your mat. Extend your chest forward, while supporting yourself on your fingertips.
"Try a few rounds of spinal flexion — waves of the spine — for 4 counts. You may also use a blanket or blocks underneath your hip to prop yourself up with a little support in this pose. Hold this pose for a minimum of 5 breaths. Once you are finished, tuck the back toes under, press the hands into the floor and step back to Downward Dog. Repeat on the other side."
Goddess Squat
This series gets your legs in shape for the final stretch of labor — the pushing phase, or breathing your baby down. Your hips will be ready to deliver by opening the pelvic girdle, strengthening the thighs, opening the chest and strengthening the arms.
"Take the legs wide with knees slightly turned out. Inhale the arms up overhead and exhale, bending the knees, bringing your thighs parallel with the floor. Open the arms out to either side with palms facing forward in Abhaya mudra — no fear. Inhale back up again and repeat up to 20 times."
Child's Pose
This gentle stretch calms the brain, helping to relieve stress and fatigue, relieves back and neck pain, and stretches hips, thighs and ankles.
"From Downward Dog, bend your knees and kneel down to your mat and touch your big toes together, press your hips back toward your heels, separate your knees to hips-width and lay your torso down onto the floor or a bolster. Rest your forehead on the mat, with your arms alongside your body and your palms facing upward. Breathe deeply into the back body for 5-to-10 breaths."
What are some calming practices that helped you before, during, and/or after your pregnancy? Let us know in the comments below!
Latham Thomas, aka Glow Maven, is a celebrity wellness/ lifestyle maven and birth doula- transforming not only how women give birth to their babies, but how they give rise to the best version of themselves. Named one of Oprah Winfrey’s Super Soul 100- a enlightened group of leaders elevating humanity with their work- Latham is helping women embrace optimal wellness and spiritual growth as a pathway to empowerment. Follow her on Twitter & IG: @GlowMaven
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The origin of the word "discipline" can be traced back to the Latin word "disciplina," which means "instruction" or "teaching." Over time, however, discipline has come to be synonymous with punishment, with parents relying on shame, fear, and/or physical pain to curb undesirable behavior.
Teaching takes time, so nipping it in the bud in whatever fashion parents deem necessary (within reason) has become the norm. But is this what’s best for children? And when does it become less about curbing undesirable behavior and more about getting our licks back for offenses we feel our children should know better to do?
In my work as a parenting coach, I’ve often heard parents say, “I asked him nicely three times before spanking him. He didn’t stop doing it until I did, so clearly talking doesn’t work.”
And the parent isn’t wrong. Talking often doesn’t work the first, the third, or the even the 10th time. And the reason is directly tied to brain development.
Children cannot and do not process information the way an adult can. Auditory processing is not fully developed until a child is 14 or 15 years old. And even then, if a child has auditory processing delays or Auditory Processing Disorder (APD), they may always struggle with processing auditory commands. According to Susie S. Loraine, MA, CCC-SLP, the term auditory processing refers to how the brain perceives and interprets sound information. Several skills determine auditory processing ability—or listening success. They develop in a general four-step hierarchy, but all work together and are essential for daily listening.
Without this understanding, discipline can easily become revenge because parents will then view their child’s misdeeds as a personal slight. Instead of teaching them to do better, parents now want to show them the consequences of not doing better. This is why it's imperative for parents to discern between discipline and revenge to maintain healthy relationships with their children.
5 WAYS TO DISTINGUISH BETWEEN PARENTAL GUIDANCE AND RETALIATION:
Understanding The Intent
Discipline is rooted in love and concern for the child's well-being. It focuses on teaching lessons and helping children understand the consequences of their actions. Conversely, revenge-driven actions stem from a desire to inflict pain or punishment as payback for perceived slights or disobedience. Parents should reflect on their motives before taking disciplinary actions. Ask yourself whether your intention is to help your child learn or to make them suffer for upsetting you.
Example: If a child accidentally breaks a valuable item, a disciplinary response would involve discussing the importance of being careful and working with the child to come up with a way to replace or fix what they’ve broken. On the other hand, a vengeful reaction might involve yelling, harsh punishment, or bringing up past mistakes to intensify guilt.
Maintaining Emotional Regulation
Effective discipline requires parents to remain calm and composed, even in challenging situations. It's natural to feel upset or frustrated when children misbehave, but responding with anger or resentment can escalate the situation and blur the line between discipline and revenge. Before addressing the issue, take a moment to breathe and collect your thoughts.
Example: If a child cannot follow instructions, a disciplined response would involve calmly explaining why their cooperation is necessary in working with the child to accomplish the goal. Conversely, a retaliatory response might involve shouting, name-calling, or resorting to physical punishment out of anger.
Promoting Growth and Learning
Discipline should always aim to promote growth and learning. It involves guiding children toward making better choices and understanding the impact of their actions on themselves and others. Effective discipline strategies include positive reinforcement, setting clear expectations, and providing opportunities for reflection and growth.
Example: If a child repeatedly forgets to complete their chores, a disciplinary approach would involve discussing the importance of responsibility and finding solutions together, such as creating a chore chart or setting reminders with Siri or Alexa. In contrast, a revenge-driven response might involve imposing overly harsh punishments or belittling the child, which can undermine their self-esteem and hinder their ability to learn from their mistakes.
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Building Trust and Communication
Trust and open communication are essential components of a healthy parent-child relationship. Discipline should strengthen this bond by fostering trust and encouraging children to confide in their parents without fear of judgment or retaliation. When children feel safe and supported, they're more likely to accept discipline as a form of guidance rather than punishment.
Example: If a child admits to breaking a rule or making a mistake, a disciplined response would involve listening to their perspective, discussing the consequences of their actions, and working together to find a solution. Conversely, a retaliatory response might involve accusations, blame, or shutting down communication, which can erode trust and damage the parent-child relationship.
Seeking Professional Guidance
Parenting is a learning journey, and, disciplining children is a delicate balance between guiding them toward responsible behavior and nurturing their growth. By understanding the intent behind our actions, maintaining emotional regulation, promoting growth and learning, building trust and communication, and seeking professional guidance when needed, as parents we can help our children built on love, respect, and understanding.
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