25 Ways To Prepare For Labor Physically and Mentally PDF

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ABOUT
I'm Myriam, a former

dancer turned yoga teacher
How to:
About:
based in Montreal. I’m also
mother to two unbearably
cute little ones that are the
light of my life.
Since experiencing pregnancy, birth and

becoming a parent, teaching prenatal
and postnatal yoga has become the
main part of my yoga practice. I believe
in the virtues of bringing breath and
body awareness as well as humor and
loving-kindness to new mamas, and
mamas-to-be.
In this work, I share the tips, tools and

thoughts from my yoga and dance
background that were helpful for me in
preparation for birth and during labor,
the most beautiful and intense
moments of my life.
TABLE OF CONTENTS
INTRODUCTION .....................................................................................................P.1
#1: BREATHING EXERCISES .............................................................................P.5
#2: YOGA BALL HIP CIRCLES ...........................................................................P.8
#3: PERINEUM "MASSAGE" ..............................................................................P.11
#4: VISIT AN OSTEOPATH ...............................................................................P.14
#5: POSITIVE AFFIRMATION PHRASES ......................................................P.16
#6: THE “YOU MUST BE LIKE THE BEAST” ..! ............................................P.19
#7: PRACTICE MAKING SOUNDS – Vocal Toning ...................................P.23
#8: MEDITATION (through breath awareness) .......................................P.27
#9: WELCOMING WHAT IS THERE (ie: fear) .............................................P.32
#10: STANDING RELEASE by Spinning Babies .......................................P.37
#11: RELAX WHAT DOESN’T NEED TO BE “WORKING” .........................P.40
#12: PRENATAL YOGA ......................................................................................P.45
#13: WALKING .....................................................................................................P.48
#14: PRACTICE SAYING “YES” .........................................................................P.51
#15: REST .............................................................................................................P.54
#16: KEGELS ........................................................................................................P.57
#17: WHAT IS A CONTRACTION? ...................................................................P.61
#18: SQUAT ..........................................................................................................P.65
#19: PREPARE ENCOURAGEMENT NOTES ..............................................P.70
#20: Study and practice LABOR POSITIONS ..........................................P.73
#21: DANCE! ........................................................................................................P.76
#22: VISUALIZATION ........................................................................................P.79
#23: RELAXATION ..............................................................................................P.83
#24: MY POSITION, BABY’S POSITION ......................................................P.88
#25: PRACTICE “HAVING” CONTRACTIONS .............................................P.92
BREATHING EXERCISES .................................................................................P.96
1 - HAND ON BELLY ...............................................................................P.97
2 - UJJAYI (OR OCEAN) .......................................................................P.99
3 - ELEVATOR (OR 3-PART) ...............................................................P.101
4 - DIAPHRAGM BREATHING ...........................................................P.103
5 - PERINEUM BREATHING ..............................................................P.105
6 KEGEL EXERCISES ......................................................................................P.107
PERINEUM MASSAGE 10-STEP GUIDE ......................................................P.115
10 TIPS FOR GOOD POSTURE CHECKLIST ..............................................P.119
SAMPLE WEEK SCHEDULE ...........................................................................P.123
11 BIRTH AFFIRMATIONS ...............................................................................P.125
RITUAL OR SYMBOLIC ITEM ........................................................................P.138
FINAL THOUGHTS ............................................................................................P.142
INTRODUCTION
“As our bodies progress

through the birthing
experience, some of the
most important tools
available to us become
breathing, movement,
and body awareness.”
10THINGSYOGAMAMA.COM | 1
INTRODUCTION
Labor is a mysterious and profound

experience, usually ranging somewhere
on the “marathon” scale from hours to
days in length (although some labors
will actually end up being quite short. I
know of a couple who named their
daughter “Octavia”, as labor lasted 8…
minutes!).
In general however, preparing for labor

means preparing for a sort of marathon
by building physical and mental
endurance, and by giving ourselves
resources and tools, almost like a
toolbox, that we can come back to when
the time comes, to help us cope with
the intense and awe-inspiring event that
is childbirth.
INTRODUCTION
As our bodies progress through the

birthing experience, much of our
rational brain “turns off”, and some of
the most important tools available to us
become:
1.BREATHING
2.MOVEMENT
3.BODY AWARENESS
I’ve rounded up what ended up being

the 25 most useful resources in both of
my birthing experiences in helping me
to develop this awareness in preparation
for labor.
Often times, the welcomed side-effect of

these exercises is to make pregnancy a
bit more “comfortable”.
INTRODUCTION
There are many proven techniques that

exist, such as HypnoBirthing, Lamaze,
The Bradley Method and Bonapace
Method to name a few. Also, having a
doula at your side can play an important
role when it comes to pain
management.
Thank you so much for downloading this

work. Enjoy, and if you're pregnant,
congratulations!
#1: BREATHING EXERCISES
“Deep abdominal
breathing is calming
and reassuring. It is
impossible to feel fear
or tension while
breathing deeply,
slowly, rhythmically.”
– Childbirth Educator, Liza Janda
How to:
Why:
Without a doubt, abdominal

breathing is probably the most
important tool available to us during
labor to help cope with the intensity
and the waves of contractions.
Oxygenates the muscles, thus keeping
them more relaxed.
Helps to focus and anchor the mind.
Calms the nervous system.
Can help reduce feelings of tension
and stress.
How to:
How to:
You'll find 5 exercises to develop

abdominal breathing at the end of
this chapter (P.96) that can be
practiced throughout pregnancy, as
well as during labor.
These techniques act as guides that
we can adapt to our comfort and
preference.
Note: There is no right or wrong

way to breathe. The key is to feel
the breath fluid and natural, and
even “relaxed” when possible.
#2: YOGA BALL HIP
CIRCLES
“Bring mobility to the

pelvis, which can help
ease labor and facilitate
baby’s descent through
the birth canal.”
#2: YOGA BALL HIP CIRCLES
How to:
Why:
Can help release tension in the pelvis,

lower back and abdominal muscles.
Bring mobility to the pelvis, which can
help ease labor and facilitate baby’s
descent through the birth canal.
Develop a breath/movement
connection.
During labor, staying connected to the
breath while moving can prove to be
an essential tool in making the
experience more manageable.
#2: YOGA BALL HIP CIRCLES
How to:
How to:
Sitting on a yoga ball, slowly and

gently start to move the pelvis in a
circular motion, drawing a circle in
space with your hips and lower back.
Feet are firmly rooted on the ground,
and knees are about 90 degrees bent.
Hands on the thighs with shoulders
relaxed.
Circle in both directions.
Breath remains steady, full and
connected to the circular movement.
You can also do pelvis

rocking by swaying the
hips side-to-side.
#3: PERINEUM "MASSAGE"
“May reduce or prevent

tearing to the perineum
during birth, as well as
the need for an
episiotomy.”
How to:
Why:
Can help to ready the body and mind

for the very real sense of burning that
may occur during the infamous “ring
of fire”, especially for first-time moms.
May reduce or prevent tearing to the
perineum during birth, as well as the
need for an episiotomy.
Promotes pelvic floor awareness.
If your partner’s the one lending a
hand, this can even become a daily
moment to share in the final weeks
before the arrival of your new baby.
How to:
How to:
You'll find a 10-Step Guide to

Perineum Massage at the end of this
chapter. (P.115)
Start at 34-35 weeks of pregnancy.
Note: Generally speaking,

these are not what are
usually referred to as
“fun” to do!
#4: VISIT AN OSTEOPATH
“The gentle work of an

osteopath can help to
recreate balance in the
body, by “undoing”
tensions that may have
built up over time or
simply during the
pregnancy.”
#4: VISIT AN OSTEOPATH
How to:
Why:
The gentle work of an osteopath can

help to find and recreate balance in
the body, by “undoing” tensions that
may have built up in the muscles,
tissues and ligaments over time or
simply during the pregnancy.
A mobile and aligned, or “balanced”
pelvis can participate in easing labor
by facilitating baby’s descent through
the birth canal.
How to:
How to:
Locate directories for osteopaths that

treat pregnant women in your region.
#5: POSITIVE AFFIRMATION
PHRASES
“I feel every surge as

pressure, warmth and
power.”
#5: POSITIVE AFFIRMATION PHRASES
How to:
Why:
Especially during my second

pregnancy, I realized how important it
is to encourage oneself with positive
thoughts.
Labor is a voyage into the unknown,
and to be strong and prepared
mentally, nourishing the mind with
positive affirmations can help to build
this strength.
“I am a strong,
capable woman.”
#5: POSITIVE AFFIRMATION PHRASES
How to:
How to:
I was so lucky to have found these

beautiful positive affirmation phrases,
that I listened to every night before
going to bed in the final (long :) weeks
of my second pregnancy.
Truly beautiful and so full of light. (and

the music is so soothing!):
Thank you to Indigo Midwifery for

posting such a beautiful tool for mamas-
to-be.
Posted on youtube by
Indigo Midwifery:
www.youtube.com/
watch?v=XSXc-
a_AH2k
#6: THE “YOU MUST BE
LIKE THE BEAST” ..!
“Helps us to connect to
our bodies and to how
it intuitively feels like
moving.”
#6: THE “YOU MUST BE LIKE THE BEAST” ..!
How to:
Why:
This yoga-inspired exercise helps us

tune into our natural, spontaneous,
even animal self, (the Beast!) by
bringing us to connect to our bodies
and to the way it intuitively feels like
moving.
Our bodies may choose various
movements or positions intuitively
during labor to help us cope with the
waves of contractions. This exercise
helps to nourish that intuition.
A way to release tension in the body.
Develops the breath/movement
connection.
Moving can help to make labor more
manageable.
Baby gets used to mama’s
movements.
How to:
How to:
Integrate cat/cow and lateral

movements of the spine until you
aren’t doing specific or technical
positions anymore, but simply letting
your body move in space how it
wishes to.
Keep the breath flowing, and observe
how breath and movement are
connected.
Try ample and subtle movements,
letting the body go to what it feels
like doing. Make it your own thing,
kind of like a dance.
If your body ends up doing this kind
of a “Beast-like dance” during labor, it
may be a way to cope with your
contractions. In any case, it feels
great!
"Make it your own

thing, kind of like
a dance."
Baby will be
enjoying this too!
#7: PRACTICE MAKING
SOUNDS – Vocal Toning
“Vocal toning helps to

focus the mind and
promotes deep
relaxation.”
#7: PRACTICE MAKING SOUNDS – VOCAL TONING
How to:
Why:
There is a good chance we’ll use

sounds during labor, as they can play
an important part in pain
management.
“Practicing” in advance helps us
become familiar with our voice and
range.
Vocal toning helps focus the mind
and promotes deep relaxation.
Physiologically, the vocal cords are
connected to the diaphragm, which is
connected to the perineum. (see
Perineum Breathing). Toning the vocal
cords develops this connection.
Using low vocalizations during labor
can lessen the sensation of pain
during contractions.
How to:
How to:
Find a comfortable position.

Practice 2-5 minutes of belly
breathing.
Begin practicing sighing sounds.
Add low humming, as well as low
vowel sounds, such as “ah”, “hah”,
“ooo”.
You may look, sound or

feel a bit silly doing this,
but it’s worth it!
Here is a video I discovered during my

first pregnancy that helped me practice
vocal toning in the perspective of
childbirth:
www.youtube.com
/watch?v=Xt8bW
VecWEQ
Note: In this video, the woman

demonstrating is lying flat on her back, I
would recommend a supported “supine”
position (like in the drawing on the
previous page) for 3rd trimester comfort
and to promote optimal circulation.
For more information on vocal toning, I

found this article by Better Childbirth
Outcomes to be very helpful.
#8: MEDITATION (through
breath awareness)
“Observe how the

thoughts are like
clouds, they come and
they go, and that our
presence is like the
blue and infinite sky
behind them, immense
and limitless.”
#8: MEDITATION (THROUGH BREATH AWARENESS)
How to:
Why:
Strengthens our ability to focus and

stabilize the mind.
Calms the nervous system.
Builds inner calm and confidence.
Brings the attention back to the
present moment, an indispensable
tool for helping to remain rooted
through emotions and sensations that
arise during childbirth.
Elevates levels of endorphins, the
powerful pain-relieving hormones
produced by our bodies.
Enhances levels of DHEA, a hormone
produced by the body with benefits
such as enhancing the immune
system and balancing brain chemistry.
Can help to regulate heart rate and
blood pressure.
How to:
How to:
Many meditation techniques exist, this is

a breath awareness meditation:
1. Find a comfortable position.

2. Close the eyes, and bring your
awareness to your breathing.
Notice the movement of expansion in

the body as you inhale, and of release in
the body when you exhale. As best you
can, stay present to both the inhale and
the exhale. It can help to use words, or
mantras, as guides, for example:
3. Inhale, say to yourself: “Inhaling”, or

“Expansion”, or “Nourish”,
4. Exhale, saying to yourself: “Exhaling” or

“Release”, or “Cleanse”.
When thoughts arise and grab your

attention, observe them as you need to,
(you can even name them, saying for
example “thoughts”), then let them pass
and follow the breath once more.
It is normal to have many thoughts arise.

It may even seem like a continuous
stream of thoughts when you first begin.
Practicing meditation will help to make
the lapse of time, or “space”, between
thoughts become longer.
Observe how the thoughts are like

clouds, they come and they go, and that
your presence is like the blue and
infinite sky behind them,
immense and limitless.
We actually are limitless!
Between 5-15 minutes.
“Inhaling,
Exhaling”
Note: If you don’t already

have a special place to
meditate, try… the bath!
One of my favorites!
#9: WELCOMING WHAT IS
THERE (ie: fear)
“Try to “welcome” the

feeling of fear as best
you can, acknowledging
its presence.”
#9: WELCOMING WHAT IS THERE (IE: FEAR)
How to:
Why:
Many women experience feelings of

fear during pregnancy and labor. (fear
of pain, fear of the unknown, etc.)
Fear can create tension in the body,
which can inhibit the process of labor.
This exercise is one of many to learn
how to cope with feelings of fear.
Builds the understanding that it is
normal to experience these feelings.
Builds confidence and develops tools
to deal with emotions that arise.
As with meditation, helps us connect
to the ever-present space that is in
each of us, a safe place that is deeply
rooted in the present moment (fear
lives in the future!) that we can always
come back to.
Calming effect, can help fear feel less
“overpowering”.
How to:
How to:
When emotions such as fear present

themselves, begin by following the
breath, using breath awareness. (#8).
Then, try to “welcome” the feeling of
fear as best you can, acknowledging
its presence.
You can even “greet” it, for example,
“Hello fear, it’s ok, I see you are there,
and that you are a part of what I’m
feeling right now.” (but you are not
me, nor are you all that I feel!).
Greeting what is
supposed to be a
scary creature :)
Also, speak about your fears with

supportive people you trust. Simply
expressing your feelings often has the
effect of making them feel less
overpowering.
Inform yourself about that which
scares you. “Knowing is half the battle”
is especially true when it comes to fear.
Fear definitely has a way of getting
bigger when it’s left “in the dark”.
Practice techniques that calm body
and mind, such as belly breathing,
meditation, relaxation or yoga.
Use mantras, for example:
“Inhale courage,
Exhale that which does not serve me”
“Inhale I acknowledge my fear,
Exhale I let it go”
If your feelings are overwhelming,

don’t hesitate to seek help from a
professional health care provider.
“Inhale courage,
Exhale fear and doubt”
“Inhale courage,
Exhale that which does not
serve me”
“Inhale I acknowledge my fear,

Exhale I let it go”
#10: STANDING RELEASE
by Spinning Babies
“Can improve fetal

positioning and pelvic
alignment, which can
help to ease labor.”
#10: STANDING RELEASE BY SPINNING BABIES
How to:
Why:
This lesser-known exercise relieves

tension in the pelvis and lower back,
thus helping to create balance in the
body in preparation for birth.
Can improve fetal positioning and
pelvic alignment, which can help to
ease labor and to facilitate baby’s
descent through the birth canal.
Creates more comfort during
pregnancy, by reducing heartburn and
even snoring.
A way to connect with your partner.
As this exercise requires a partner,
practicing with your partner can be a
way to connect.
#10: STANDING RELEASE BY SPINNING BABIES
How to:
How to:
“The Standing Release is done with a

very light touch to release the fascia
around the pelvis and the pelvic and
respiratory diaphragms. When
effective, this may improve fetal
positioning, pelvic alignment, and
even reduce heartburn and snoring.”
(Spinning Babies)
Learn more here:

spinningbabies.com/
learn-more/
techniques/other-
techniques/standing-
release/
#11: RELAX WHAT DOESN’T
NEED TO BE “WORKING”
“You know how sometimes

when you’re working hard on
something, you realize at one
point that you’re tensing up
other parts of the body, say
the forehead or jaw, as if
these parts of the body want
to “work” with you? (Nice of
them, but no thanks! ;)”
#11: RELAX WHAT DOESN’T NEED TO BE “WORKING”
How to:
Why:
An excellent tool to use for helping to

cope with contractions.
Trains in focusing the mind.
Develops body awareness.
Relieves stress.
Helps to calm the mind by bringing
the attention back to the present
moment.
How to:
How to:
As you sit or stand, bring your

attention to different parts of the body,
for example, your mouth. Notice if
there is any tension there, and try to
relax your mouth. Move your attention
to another part of the body, for
example the shoulders and jaw, and
see if there is any tension there. Then,
try to relax them.
Closing the eyes can help to focus the
mind and become more aware of the
subtle sensations in the body.
Breath remains full.
This is an excellent exercise to practice in

moments that require extra or
unexpected physical and mental efforts
in your day-to-day life, for example:
having to carry more bags than you

thought while running errands,
forgetting something in your home
and having to go back up the stairs
to get it (and being 8 1/2 months
pregnant :),
being stuck in traffic,
having a headache,
dealing with your toddler’s
tantrum,
stubbing your finger,
etc.
Each time an extra physical or
mental effort presents itself, focus
on the body, and attempt to
release any tension in the body
that doesn’t need to be there.
“Breathing,
I find relaxation
where I can.”
Contractions are indeed an extra physical

and mental effort, and finding any source
of relaxation in the body while having
one can be an invaluable tool in dealing
with the pain.
#12: PRENATAL YOGA
“Increases muscular
strength and stamina in
preparation for labor.”
#12: PRENATAL YOGA
How to:
Why:
Increases muscular strength and

stamina in preparation for labor.
Reduces stress and anxiety.
Can help you connect with your baby.
Improves sleep and helps to make
pregnancy more “comfortable”.
A moment when mama takes care of
mama (as well as baby :).
#12: PRENATAL YOGA
How to:
How to:
Find a school you love, this is also a

lovely way to meet up with other
mamas-to-be!
There are also many quality videos
online.
Can help to connect

with baby, imagine
baby is enjoying the
movement too!
#13: WALKING

“Without a doubt,
walking is one of the
best ways to build
physical and mental
stamina in preparation
for labor.”
#13: WALKING
How to:
Why:
Builds physical and mental stamina in

preparation for labor.
Activates circulation.
Tones the muscles.
Can help to reduce swelling in the
legs.
Allows us to breathe fresh air,
oxygenating the muscles.
Helps relieve stress and anxiety.
Energizes the body and mind.
Can encourage the progression of
labor.
Aim for a 10-60

minute walk
every day
#13: WALKING
How to:
How to:
If you have no contraindications from

your doctor or midwife, you can aim
for a 10-60 minute (or 2 to 6 km) walk
every day (or just about), all the way
until the end of pregnancy.
Find a pace that is suitable for you.
If you’re not used to walking, start
with shorter walks, gradually
lengthening over time.
At the end of this book, see 10
exercises you can do while walking,
for maintaining a healthy posture.
For tension relief, try "walking
meditation", following your breath as
you walk.
Tips to add steps to your day include:
parking the car further away, wearing
comfortable shoes, taking the stairs
rather than the elevator, etc.
#14: PRACTICE SAYING
“YES”
“I was then more

able to let the
contractions happen,
instead of pushing
them away.”
#14: PRACTICE SAYING “YES”
How to:
Why:
This personal point ended up being

one the more useful tools in my
mental preparation.
During my first labor, I started to
become tired of the pain and
continuous flow of contractions which
had been coming on every 1-3 minutes
for about 12 hours, and I began to lose
my capacity to deal.
When a new contraction, or « wave »
would come in, I started to say “No no
no no ….” at which point my midwife
made her way to my side and gently
proposed: “See if you can say yes,
instead”.. (so this was obviously not
what I felt like saying :) , but I did it),
and low and behold my body started
to let go, and I entered the pushing
phase not long after.
#14: PRACTICE SAYING “YES”
Yes!
How to:
How to:
Saying « yes », the word, seemed to

send a yes message of receptivity,
release and opening to my body, even
if not on a conscious level.
I was then more able to allow the
contractions to happen, instead of
pushing them away.
During your daily routine or while
exercising, see how it feels to
welcome the sensations that arise in
your body with a “yes” as best you can,
creating a feeling of release, even
surrender to that which is occurring in
your body at that time.
This can also be used during labor,
allowing the contractions to happen
without looking to avoid, change or
push them away, simply, « yesingly »
letting them happen.
#15: REST
“A rested body will

have more energy
for labor.”
#15: REST
How to:
Why:
Resting the body, especially during

late-pregnancy, is just as important as
activating and mobilizing it.
Restores energy.
A rested body will have more energy
for labor.
A self-care practice, where mama
takes care of mama, vital during
pregnancy, and motherhood :) .
#15: REST
How to:
How to:
When possible, find a moment during

the day to lay your body down.
The most comfortable positions in
late-pregnancy will likely be on your
left side, or in a reclined position. (Use
as many pillows as needed to prop
your knee(s), head, etc.)
As you rest your body, imagine that
you are “recharging your batteries”, a
wonderful image that can help give
meaning and peacefulness to your
rest.
Batteries, recharging..
#16: KEGELS
“When baby makes their

way through the birth
canal, the pelvic floor
muscles and tissues are
stretched. Relaxing these
muscles as best we can will
help to create the space
and release for baby’s
passage (into our arms!)”
#16: KEGELS
How to:
Why:
Tone the pelvic floor muscles.

Create elasticity in the tissues and
muscles of the pelvic floor.
Promote pelvic floor awareness.
Teach us to relax and release the
perineum. When baby makes their
way through the birth canal, the
pelvic floor muscles and tissues are
stretched. Relaxing these muscles as
best we can will help to create the
space and release for baby’s passage
(into our arms!).
A way to stay in tune with our body
during labor.
Can help prevent incontinence.
Part of postnatal rehabilitation.
#16: KEGELS
How to:
How to:
You'll find 6 Kegel Exercises at the

end of this chapter (P.107) to develop
this awareness and tone.
As you practice relaxing the pelvic
floor, try incorporating the following
imagery, specifically in preparation for
birth:
As you breathe, close the eyes and

imagine that on each exhale, you are
breathing gently “downwards” towards
your vagina, as a way to become
aware of this part of your body and to
learn how to relax and release it. You
can even say to yourself: “I am
preparing the passage for my baby.”
Note: Do not practice

pushing!
#16: KEGELS
“I am preparing
the passage for
my baby.”
Add Kegels to your daily routine (yoga

ball hip circles, walking, prenatal yoga,
squats, etc.) to activate deep core
muscles that will be used during
pushing.
#17: WHAT IS A
CONTRACTION?
“Encouraging its action

through words or
thoughts, may help us
feel like we can work
with our body.”
#17: WHAT IS A CONTRACTION?
How to:
Why:
Learning what a contraction does, can

help to “work with” it.
While the top of the

uterus tightens and
thickens, the bottom (or
cervix) relaxes and
stretches to help baby
through into the birth
canal for delivery.
How to:
How to:
The uterus is an incredibly strong

muscular organ that can expand
during pregnancy from around the
size of a closed fist to become large
enough to hold a full term baby.
A contraction is an awe-inspiring
co-action of the uterus:
While the top of the uterus tightens
and thickens, the bottom (or cervix)
relaxes and stretches to help baby
through into the birth canal for
delivery.
Contractions start in response to the
release of oxytocin (“love” hormone
produced by our brain).
From there, encouraging this action
through words or thoughts, may help
us feel like we can work with our
body.
Here are some example phrases that can

help to visualize this action:
Each contraction helps

soften and open my cervix
for the passage of my
baby.
I abandon myself to this

contraction.
Each contraction is
helping my baby get closer
to my arms.
#18: SQUAT
“Hip openers, squats

help to prepare the
pelvis for birth.”
#18: SQUAT
How to:
Why:
Hip openers, squats help to prepare

the pelvis for birth.
Build (lots of!) endurance, making us
stronger for labor.
Bring tone and elasticity to the pelvic
floor, promoting perineum health. Try
adding Kegels to your squats for
optimal benefits.
Grounding, rooting effect.
Natural way to induce labor.
During labor, they “shorten” the birth
canal by up to 30%, and help baby
descend deeper into the pelvis.
#18: SQUAT
How to:
How to:
Here are 2 squats that you can practice

throughout pregnancy in preparation for
birth.
SQUAT #1:
Focuses on hip opening and pelvic floor
toning (and is also birthing position)
Feet about shoulder width apart, toes
pointing outward.
Knees bend (in alignment with the toes)
to bring bum towards the ground.
Elbows press into the inner legs, hands
in prayer position, or stretched out on
floor in front of you.
Hold for 20-60 seconds, breath steady
and full.
#18: SQUAT
Renowned midwife Ina May Gaskin

suggests doing 300 squats a day.. that’s a
lot! But I believe the idea is to add
squats into your day, whenever you can!
For example while cleaning, bending
down to pick something up, playing with
your children, etc.
Squatting in daily
activities
*Do not do this full squat if you have

placenta previa or if your cervix is fragile,
or if it’s uncomfortable. Instead, try
sitting on a chair or a yoga ball with legs
straddled. (as in #2 yoga ball hip circles)
*If the heels don’t touch the ground,
place a rolled blanket underneath them
for support.
During late-pregnancy, place support
under your bum, with a pillow, bolster
or block so as not to put too much
pressure on the pelvic floor
#18: SQUAT
SQUAT #2:
How to:
How to:
Builds leg strength and stamina in
preparation for labor.
Feet take a wider stance, toes still
pointing outwards.
Bend the knees, aligned with the toes,
hands rest on thighs or a chair for
support.
Add lateral movement:
Inhale: Arm up and over

Exhale: Back to center
Repeat on the other side
5-10 times each side.

If balance is unsteady, use a chair or
counter top for support.
Take advantage of the lovely side
stretch, filling the lungs with deep and
joyous breaths!
#19: PREPARE
ENCOURAGEMENT NOTES
“Can calm and

reassure, creating a
climate of trust. ”
#19: PREPARE ENCOURAGEMENT NOTES
How to:
Why:
During labor, hearing positive words

can encourage the production of
labor-enhancing hormones (oxytocin,
the “love” hormone, and endorphins,
our natural pain relievers).
Can calm and reassure, creating a
climate of trust.
During my first labor, the pain was so
powerful that I thought something
was wrong. Being told that “everything
was going well” helped me to
understanding that this pain was
normal, making me feel safe for both
me and my baby. I was then able to
let myself go with more trust to the
process of labor.
A way to connect with birth partner.
An occasion for partner to look into
birth partner preparation.
#19: PREPARE ENCOURAGEMENT NOTES
How to:
How to:
Think of words that might inspire or

encourage you, and take note of them.
As part of birth preparation, take a
moment to share them with your birth
partner.
Note: You may end up

not wanting to hear
anything at all!
#20: Study and practice
LABOR POSITIONS
“Practicing in advance
can be a way for labor
positions to become
more intuitive and
natural, so that you
won’t have to think
about them during
birth.”
#20: STUDY AND PRACTICE LABOR POSITIONS
How to:
Why:
Though they may come to you

naturally during labor, practicing
various labor positions in advance can
be a way to help them become more
intuitive and natural, so that you
won’t have to “think” about them
during birth.
As some positions require a partner,
can be a way to connect with your
partner in the weeks before baby’s
arrival.
How to:
How to:
On the next page you'll find an

example of various labor positions.
Some partner positions involve the
use of acupressure points, which can
greatly benefit the laboring mama.
During labor, walk as often as you can.
It is usually
recommended to
try any given
position for
between 20 and 30
minutes to let it
have its effect.
#21: DANCE!
“Can help us connect to

the joyous nature of
pregnancy, and birth.”
#21: DANCE!
How to:
Why:
More of a for-fun point, but because

that’s important too!
Can help us connect to the joyous
nature of pregnancy, and birth.
Creates mobility in the body.
Relieves stress and anxiety.
Can help to relax mama. A relaxed
mama will have more energy for labor.
Can be used as a natural way to
induce labor.
Some women even use dancing as a
coping mechanism during labor.
Releases endorphins into the body. –
Endorphins are a powerful
pain-relieving and pleasure-enhancing
hormone that our bodies produce
during labor to help mediate the pain
of contractions.
#21: DANCE!
How to:
How to:
Really up to you :), I’m personally a fan

of Funk and Motown, it just gets me
going :)!
Try “dancing” with baby by placing
your hands on your belly, and sharing
the movement.
Even if you feel like a

whale, give it a try!
#22: VISUALIZATION
“I then imagined my
own cervix as best I
could doing the same
thing.”
#22: VISUALIZATION
How to:
Why:
This is a personal point that proved

useful for me during my second
pregnancy.
My first birth was long-ish, 14 hours,
with lots of pushing. I believe my body
needed to figure out the way to
opening and that some fear of the
unknown made me avoid letting go to
this “opening”.
Furthermore, when labor began, my
cervix was 0 effaced, 0 dilated, and
posterior.
Because of this experience, when my
second pregnancy came around, I was
able to prepare mentally in a more
concrete way. Along with
acknowledging my fears during
pregnancy, this visualization proved to
be a very useful tool.
#22: VISUALIZATION
How to:
How to:
Simply put, when I was about 37 or 38

weeks pregnant, I started to do some
very specific visualization of my body
“opening” up, once a day before going
to bed.
I found images of the cervix, and what
it looks like when it’s going through
labor and opening (even just a
drawing).
A head-on view was the most

useful for me, as in this type
of image (no pun intended)
#22: VISUALIZATION
I then imagined my own cervix as best

I could doing the same thing.
And finally, I imagined breathing into
this part of my body, visualizing it
relaxing, stretching and opening, with
each breath for between 5-10 minutes.
The image of a flower

opening is also often used
to nourish this visualization,
like in this example:
Crowning Rose (By “Gisela”; Artist and

Copyright information unknown)
Note: With the ok from your doctor or

midwife, Evening Primrose Oil, taken
orally (35weeks+) or directly inserted
into the vagina (37weeks+), can be used
to help soften and “ripen” the cervix in
the final days of pregnancy.
#23: RELAXATION
“Encourages the
production of labor-
enhancing hormones
(oxytocin, the “love”
hormone, and
endorphins, our natural
pain relievers) during
childbirth.”
#23: RELAXATION
How to:
Why:
Encourages the production of labor-

enhancing hormones (oxytocin, the
“love” hormone, and endorphins, our
natural pain relievers) during
childbirth.
Helps to alleviate feelings of stress
and anxiety. Stress and anxiety can
tense up the body, which can in turn
slow down the release of labor
hormones.
A relaxed mama will have more
energy for labor.
A relaxed body and mind can help
lessen the sensation pain.
Can help labor to progress by
encouraging the body to “open up”.
#23: RELAXATION
How to:
How to:
Once a day, practice a relaxation

technique, such as:
If you do yoga, Savasana.

Total body relaxation as on the next
page. (You can also find many guided
relaxation videos online).
Deep and slow belly breathing.
During labor, promote relaxation for

with:
A calm, safe environment.

Dim lights.
Music.
#23: RELAXATION
RELAXATION EXERCISE:
Find a comfortable position, lying down
in a reclined position or on your left
side:
1. Close the eyes.
2. Practice 1-3 minutes of belly
breathing.
3. Beginning at the head, start to relax
each part of the body, all the way to the
feet.
4. Imagine that each part is "softening,
or "melting", head, face, shoulders, arms,
torso, hips, legs and feet (and toes :).
5. Follow the breath, for example:
Inhale “Jaw”
Exhale “Jaw softens”
Inhale, “Shoulders”
Exhale, “Shoulders soften”
6. Once you've made your way to the

feet, stay in the relaxation anywhere
between 5-15 minutes.
#23: RELAXATION
Inhale “Belly”
Exhale “Belly softens”
Inhale, “Hips”
Exhale, “Hips soften”
Softening the mouth and jaw has

the effect of relaxing the rest
of the body. It is often used
during labor as an affirmation:
"soft jaw, soft cervix."
#24: MY POSITION,
BABY’S POSITION
“The way we sit and

stand has a direct
effect on baby’s
positioning in the
womb.”
#24: MY POSITION, BABY’S POSITION
How to:
Why:
The way we sit and stand has a direct

effect on baby’s positioning in the
womb.
Especially in 3rd trimester and in
preparation for birth, it is
recommended to maintain a forward-
leaning or vertical stance, and to
avoid “slouching” posture to promote
optimal positioning for baby.
Can have a positive effect on the
outcome of labor.
How to:
How to:
At the end of this chapter, you'll find a

checklist with 10 tips for good posture
during pregnancy. (P.119)
Once a day, practice a forward leaning
pose, such as Downward Dog, or
Forward-Leaning Inversion by
Spinning Babies.
Avoid sitting cross-legged.
When sitting down to work or watch a
movie, prop pillows behind your back
to maintain an upright position. (you’ll
look funny next normal, relaxed and
non-pregnant people :)
Normal,
non-pregnant
person
You!.
Sit on a birthing ball instead of a

chair, as often as you can, especially in
late-pregnancy. There are so many
benefits to this, including, toning the
postural muscles in the spine, toning
and supporting the pelvic floor,
mobility and opening of the pelvis in
preparation for birth, to name but a
few. You can practice hip circles and
pelvis rocking while you’re at it as
well.
Sit on a birthing ball

instead of a chair
#25: PRACTICE “HAVING”
CONTRACTIONS
“Observe which
resources help you find
relaxation, calm and
breath in your body and
mind.”
#25: PRACTICE “HAVING” CONTRACTIONS
How to:
Why:
This exercise can help give a sense as

to how long a contraction lasts, and
what resources we can hone as coping
mechanisms during this lapse of time.
How to:
How to:
Take a “sitting” position, with your

back gently pressed against the wall,
feet hip-width apart in front of you,
knees aligned with the feet. You can
place a cushion or yoga block in
between the thighs to help maintain
proper alignment of the knees.
Hold this position for 60 to 90
seconds, the length of time a
contraction lasts!
During this time, in principle, your
thighs should begin to feel a burn.
While in this “discomfort”, observe
which resources help you find
relaxation, calm and breath in your
body and mind, using the various
tools available to us, for example:
Come back to breath awareness using

words, or mantras, to help guide you
and keep you focused in the present
moment.
Relax what doesn’t need to be
“working”, for example the shoulders,
face and mouth.
Acknowledge what is there,
sensations, thoughts, emotions,
without looking to push them away or
avoid them.
Find movement in your position, try
rocking the hips side-to-side or in
circles.
Say yes!
Think of breathing “into” where you
feel the heat (as in Hand On Belly
Breath Exercise).
Vocalize.
Breathing exercises.
BREATHING EXERCISES
BREATHING EXERCISES - 1: HAND ON BELLY
1: HAND ON BELLY BREATH

EXERCISE
Sitting or lying down comfortably, bring
one hand on the belly, and one hand on
the heart. Bring your breath and attention
to where your hands are. 5-10 breaths.
Move one hand or both hands to another

part of the body, for example the ribcage,
the cheeks, the legs, etc. Once again,
slowly breathe into your hands, thus
« breathing into » a different part of the
body.
BREATHING EXERCISES - 1: HAND ON BELLY
By training to bring our awareness to

different parts of the body, we develop
what can be a powerful tool during labor
to help « dissipate » the sensations of pain
that may arise.
To practice
abdominal breathing,
place both hands on
the belly.
You can imagine you're

placing your hands on
baby's belly too!
BREATHING EXERCISES - 2: UJJAYI (OR OCEAN
BREATH)
2: UJJAYI (OR OCEAN BREATH)
Ujjayi breath is a breathing technique

used in yoga to tone and calm the nervous
system while focusing the mind.
Sitting comfortably, close the eyes, and

bring your attention to your breath.
Keeping the lips together, breathe
through the nostrils while ever so slightly
constricting the back of your throat. The
passage of the air on both the inhale and
exhale will produce a gentle sound,
almost like a whisper, or a light snore.
BREATHING EXERCISES - 2: UJJAYI (OR OCEAN
BREATH)
Imagine you want to breathe warm air

onto a window so as to create fog, but do
so with your mouth closed, this gives a
good idea of how it feels.
A stabilizing effect, Ujjayi breathing helps

to lengthen the breath.
In preparation for
birth, you can also try
exhaling through an
open mouth, while
making a “sss” or “shh”
sound.
BREATHING EXERCISES - 3: "ELEVATOR" (OR 3-PART
BREATHING)
3: "ELEVATOR"
(OR 3-PART BREATHING)
Inspired by 3 part breathing, this

breathing exercise will help to bring the
breath down into the belly and have it fill
the entire body.
Sitting comfortably, visualize the inhale

breath starting in your belly, then
traveling up the torso like an elevator,
filling the rib cage and finally the lungs.
Exhale, come back down the “elevator”,
emptying the lungs, ribs and belly.
BREATHING EXERCISES - 3: "ELEVATOR" (OR 3-PART
BREATHING)
Inhale: belly, rib cage, lungs fill up

Exhale: lungs, rib cage, belly empty out.
5-10 slow breaths.
Try adding Ujjayi

breathing to this
exercise.
BREATHING EXERCISES - 4: DIAPHRAGM BREATHING
4: DIAPHRAGM BREATHING
The diaphragm is a beautiful umbrella-

shaped muscle in our torso located at the
base of the lungs.
When it "contracts" on the inhale, it

actually opens and moves downward in
our body to let the rib cage expand,
leaving room for the lungs to fill with air.
On the exhale the diaphragm comes back

to its initial position.
BREATHING EXERCISES - 4: DIAPHRAGM BREATHING
Visualizing the action of the diaphragm

will help to develop deep belly breathing.
Inhale:
diaphragm opens
and descends,
Exhale:
diaphragm returns
to its initial position.
BREATHING EXERCISES - 5: PERINEUM BREATHING
5: PERINEUM BREATHING
To begin, breathe deeply into the belly,

imagining that your belly is a balloon or a
lung; feel it expand as you inhale, and on
the exhale, simply let the air out. 5-10
breaths.
Move this imagery towards your perineum,

The perineum, or pelvic floor, is made up
of the musculature and tissues
surrounding and including the space
between the anus and the vagina up to
the urethra.
BREATHING EXERCISES - 5: PERINEUM BREATHING
Imagine that your perineum is also like a

balloon or a lung, Feel how it also ever so
slightly expands as you inhale and how on
the exhale, it returns gently back. 5-10
breaths.
Feeling the perineum

“breathe” is actually not just
an impression. The
perineum’s movements are
connected to the diaphragm
so that when the diaphragm
moves, so in fact does the
perineum.
6 KEGEL EXERCISES
KEGEL EXERCISES - 1: PERINEUM BREATHING
1: PERINEUM BREATHING
To begin, breathe deeply into the belly,

imagining that your belly is a balloon or a
lung; feel it expand as you inhale, and on
the exhale, simply let the air out. 5-10
breaths.
Move this imagery towards your perineum.

The perineum, or pelvic floor, is made up
of the musculature and tissues
surrounding and including the space
between the anus and the vagina up to
the urethra.
KEGEL EXERCISES - 1: PERINEUM BREATHING
Imagine that your perineum is also like a

balloon or a lung, Feel how it also ever so
slightly expands as you inhale and how on
the exhale, it returns gently back. 5-10
breaths.
Feeling the perineum

“breathe” is actually not just
an impression. The
perineum’s movements are
connected to the diaphragm
so that when the diaphragm
moves, so in fact does the
perineum.
KEGEL EXERCISES - 2: BREATHING IN RELEASE,
BREATHING OUT ACTIVATE
2: BREATHING IN RELEASE,
BREATHING OUT ACTIVATE
As you continue to use perineum

breathing, inhale to let the pelvic floor
muscles relax and "expand", exhale gently
activate the muscles as if to hold in the
urge to urinate and a bowel movement.
Inhale muscles release, exhale activate.

Repeat 5-10 times.
When you activate the pelvic floor

muscles, think of lifting them in and up.
KEGEL EXERCISES - 3: THE ISOLATION CHALLENGE
3: THE ISOLATION CHALLENGE
Using perineum breathing, inhale to let

the pelvic floor muscles relax and expand,
exhale activate as best you can only your
urethra. 3-5 repetitions.
Move the focus towards the vagina,

followed by the anus, trying to isolate and
contract only these muscles on the exhale.
3-5 repetitions each.
Finally, contract all three at the same

time. Inhale release, exhale contract. 3-5
repetitions.
KEGEL EXERCISES - 4: THE ELEVATOR
4: THE ELEVATOR
Using perineum breathing, inhale expand,

exhale activate the pelvic floor muscles
and maintain the contraction.
Maintain the contraction on the inhale,

exhale move the contraction upward.
Repeat for 5 breaths.
To release, gently let the muscles go at a

slow, steady pace.
Take a moment to relax the pelvic floor

muscles completely.
KEGEL EXERCISES - 5: QUICK REPETITIONS
5: QUICK REPETITIONS
Activate and release the pelvic floor

muscles as fast as you can.
20-30 times.
KEGEL EXERCISES - 6: THE RELEASE
6: THE RELEASE
It is just as important to know how to

relax the perineum as it is to strengthen it.
Knowing how to relax and release the
pelvic floor is important during vaginal
birth, as well as for maintaining a healthy
perineum for life after birth.
Take a moment to let the muscles go

completely. Going back to perineum
breathing, feel the movement of
expansion on the inhale and of complete
release on the exhale. 10 to 20 breaths.
PERINEUM MASSAGE
10-STEP GUIDE
PERINEUM MASSAGE 10-STEP GUIDE
Starting at 34-35 weeks of pregnancy,

practicing perineal massage daily can
ready the body and mind for the very
real sense of burning that may occur
during the infamous "ring of fire",
especially for first-time moms.
Perineum massage may also reduce or

prevent tearing to the perineum during
birth, as well as the need for an
episiotomy.
With yours or your partner's fingers, you

want to gently stretch the perineum, the
tissues and muscles, like in the following
images.
The following is a free translation I did

of a document I received with unknown
credits.
#1: Wash your hands.
#2: Oil the perineum and the lower part of

the vagina rim. (Recommended oils
include pure vegetable oil or Sweet
Almond Oil)
#3: Insert the index and the middle finger

(or the thumb) into the vagina (3 or 4cm).
(Illustration 7)
#4: Move the fingers in half-circles by

pressing the perineum towards the anus
and then to the sides for 30 seconds.
(Illustration 7)
#5: Very gently, create an opening of the

vagina by pressing and stretching with the
index and middle fingers, until there is a
light sensation of burning or tingling.
(Illustration 8)
#6: Maintain this stretch for 1 minute, so

that this zone starts to feel numb.
*This will probably create a sustained

"stinging" sensation that can give an idea
as to how it may feel at birth. As much as
possible, try to keep the buttocks, thighs
and hips relaxed, while using belly
breathing.
#7: For 30 seconds, massage the thin

skin on the lower rim of the vagina with
the index and thumb. It will become
thicker and less sensitive. You will notice
the effects after 2 or 3 weeks of doing
this massage. (Illustration 9)
#8: Massage the perineum with circular

motions for 30 seconds. If it applies,
concentrate the movements of the
massage on the scar of any previous
episiotomies, as this tissue will be less
elastic. (Illustration 10)
#9: Relax the muscles of the face, the

mouth and the legs while you practice
these massages. Visualize your perineum
stretching and opening, and mentally
say to yourself:
"I am opening the passage for my baby.

My perineum is supple and relaxed."
#10: Wash your hands and vulva.
Note: Focus on keeping a steady breath and on letting

the body relax and release, buttocks, belly, thighs,
shoulders and face, a relaxation practice for both during
contractions and delivery of the baby.
10 TIPS FOR GOOD
POSTURE DURING
PREGNANCY
- CHECKLIST -
10 TIPS FOR GOOD POSTURE DURING PREGNANCY -
CHECKLIST
During pregnancy, our posture has a

direct effect on baby’s positioning in the
womb.
Especially in 3rd trimester and in

preparation for birth, it is recommended
to avoid “slouching” posture to promote
optimal positioning for baby, which can
benefit the outcome of labor.
This checklist gives 10 tips for good

posture that you can practice
throughout pregnancy.
Try these exercises while going for a

walk, or simply applying them to
everyday life, while sitting or standing.
Healthy posture can also

For the detailed
lead to more comfort post click here:
during pregnancy and 10 Tips For Good
influence our outlook on (and Happy!)
life, usually bringing upon a Posture During and
more positive frame of After Pregnancy
mind. (a bonus!)
CHECKLIST
1: CREATE LENGTH IN THE SPINE

(GET “TALLER”)
Imagine that you are adding space in between
the vertebrae.
2: “ELEVATOR” BREATHING
Inhale: belly, rib cage, lungs fill up
Exhale: lungs, rib cage, belly empty out
Oxygenates the muscles.
3: SHOULDERS OPEN, “HEART

SHINE”!
Roll the shoulders back and imagine that your
heart wants to shine outwards. Or just think of
poking your boobs out a bit ;) !
4: LIGHT UP THE ABS!

2 actions simultaneously:
1 - Belly button towards the spine
2 - Tips of the hips towards each other
* Gentle ab work during pregnancy helps to
maintain health of the spine, promotes deep
breathing and keeps the abdominal muscles
responsive and ready for pushing, come labor.
5: BACK OF HEAD ALIGNED WITH

BACK OF PELVIS
Bring your attention to the back body. Think of
aligning vertically the back of the head with the
back of the pelvis.
CHECKLIST

6: KEGEL
Adding Kegels to your walk helps to generate an
“uplifted” feeling to your body and activates the
core muscles.
7: *SIGH*
Sighing releases tension, invites us to breathe
deeply, and oxygenates the postural muscles
surrounding the spine.
8: THE QUICK TROT FOOT

MASSAGE
Press and root your feet into the ground with
each step you take, almost as if to massage the
ground with the soles of the feet. This will bring
tone to the legs.
9: FOLLOW THE LEADER

Exploration: lead your walk with the nose, the
heart, the hips and finally the feet.
Then imagine that your entire body is moving as
one vertical plane.
10: RELAX WHAT DOESN’T NEED

TO BE “WORKING”
Bring your attention to different parts of the
body and see if they can relax a bit more.
SAMPLE WEEK SCHEDULE
MON TUES WED THUR FRI SAT SUN
Wake up: Wake up: Wake up: Wake up: Wake up: Wake up: Wake up:
Belly Meditation, Belly Belly Visualizatio Belly Meditation
breathing follow the breathing breathing n + Belly breathing
breath + Relaxation breathing
Mid Mid Mid Mid Mid Mid Mid

AM morning: morning: morning: morning: morning: morning: morning:
30 min walk Yoga Ball Prenatal Read and 60 min walk Prenatal Prepare
8 + Kegels Hip Circles Yoga visualize + Kegels Yoga encourage
+ Posture + Practice what is a + Posture ment notes
exercises as labor contraction exercises
I walk positions Soar back:
Relax into
Stub toe: Feelings of Appointmen Doing Practice the Forget to do
Relax what I fear: t with: dishes: "having" sensation, something:
can, vocalize Welcome + Osteopath Relax what I contractions say "Yes", try Relax what I
:) acknowledg can, breathe not push it can,
e them away breathe
Cleaning Squat + Playing with Side stretch Picking up Squat + Folding

home: Kegels older son: squats, something I Kegels clothes:
Squat Squat breathe dropped: Squat
"into" my Squat
Yoga Ball Practice: 30 min walk thighs 45 min walk 45 min Walk
Hip Circles "You must + Posture
NOON be like the

beast"
exercises
12
Afternoon: Afternoon: Afternoon: Afternoon: Afternoon: Afternoon: Afternoon:
Rest, nap Relaxation Rest Rest, nap Rest Relaxation + Rest
+ Kegels Visualizatio
n
Practice: 60 min walk Sit on a Walk for Practice: Practice:
Vocal yoga ball to errands "You must Yoga Ball
exercises write emails + Posture be like the Hip Circles
tips beast"
Listen to: Prop pillow Visualizatio Dance! Listen to: Standing Toddler
Positive behind back n Positive Release tantrum:
Affirmation to watch Affirmation Relax what I
Phrases movie Phrases can, follow
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11 BIRTH AFFIRMATIONS

Because sometimes words, spoken or

thought, have the power to carry us
through one contraction after another,
and even childbirth itself, positive birth
affirmations truly can play an inspiring
and invaluable role during labor and
delivery.
When it was time to prepare for my

second labor, I remembered and noted
the words and phrases that had made a
difference for me during my first labor,
and I also sat down to find some other
words that seemed meaningful and
might help me get by, this second time
around.
Here are some of the encouraging,

empowering, or just plain and simple
words that I thought or heard during my
two labors, and that gave me strength.
RITUAL OR SYMBOLIC ITEM
My friend is pregnant, and I just received

the following invitation from her. It is so
beautiful and touching, that I felt it
would be a great addition to this work,
as an idea for birth preparation:
I wish I had prepared something like

this while pregnant. (makes me want to
be pregnant again:). I remember how
while in labor, my anchors were the
solidity around me: my midwife's
reassuring presence, my partner's
physical stability, and visualizing my first
son's beautiful face.
Because it connects us to our inner

strength, having a ritual, or symbolic
article to bring into labor makes so
much sense.
My friend got the idea from a book

called Birthing From Within (by Pam
England and Rob Horowitz), about
getting ready for birth internally, no
matter what the exterior outcome.
Some of the other ideas for birth

preparation rituals include:
Getting your partner to prepare a

relaxing foot bath and massage your
feet in preparation for the love and
care he's going to have and show you
in labor. (I'd say this one needs to be
done often to have its effect ;) )
Giving a candle to your guests and
asking them all to light it when you
are in labor to feel their thoughts with
you.
FINAL THOUGHTS
“When labor does

begin, all we can really
do is to let our bodies
go freely into the
process..”
FINAL THOUGHTS
I did not include proper hydration and a

healthy diet to these tips, which are, of
course, essential.
One of the healthy snacks I craved the

most during pregnancy was this
Sunflower Seed Veggie Pâte recipe. I
really just couldn’t get enough!
For more healthy snack ideas, this list by

Birth Eat Love is very helpful for both
the pregnant and postpartum mama.
To stay properly hydrated, aim for 8-10

glasses of water a day.
FINAL THOUGHTS
If I had to do it all again, I would

probably add more "welcoming" the pain
(with a "yes" for example) into my mental
preparation, and preparing myself to just
"let labor happen". When labor does
begin, all we can really do is to let our
bodies go freely into the process..
It may sound unbelievable, but I actually

remember both of my labors as
something almost pleasant. The
incredible list of hormones going
through our bodies has something to do
with this, of course ;), as well as the fact
that labor is the moment preceding our
first meeting with baby.. the bliss..
With all of my heart, I wish you a joyous

birth, and a wonderful time discovering
your new baby.

25 Ways To Prepare For Labor Physically and Mentally PDF

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I'm Myriam, a former

Since experiencing pregnancy, birth and

In this work, I share the tips, tools and

“As our bodies progress

Labor is a mysterious and profound

In general however, preparing for labor

As our bodies progress through the

I’ve rounded up what ended up being

Often times, the welcomed side-effect of

There are many proven techniques that

Thank you so much for downloading this

Without a doubt, abdominal

You'll find 5 exercises to develop

Note: There is no right or wrong

“Bring mobility to the

Can help release tension in the pelvis,

Sitting on a yoga ball, slowly and

You can also do pelvis

“May reduce or prevent

Can help to ready the body and mind

You'll find a 10-Step Guide to

Note: Generally speaking,

“The gentle work of an

The gentle work of an osteopath can

Locate directories for osteopaths that

“I feel every surge as

Especially during my second

I was so lucky to have found these

Truly beautiful and so full of light. (and

Thank you to Indigo Midwifery for

This yoga-inspired exercise helps us

Integrate cat/cow and lateral

"Make it your own

“Vocal toning helps to

There is a good chance we’ll use

Find a comfortable position.

You may look, sound or

Here is a video I discovered during my

Note: In this video, the woman

For more information on vocal toning, I

“Observe how the

Strengthens our ability to focus and

Many meditation techniques exist, this is

1. Find a comfortable position.

Notice the movement of expansion in

3. Inhale, say to yourself: “Inhaling”, or

4. Exhale, saying to yourself: “Exhaling” or

When thoughts arise and grab your

It is normal to have many thoughts arise.

Observe how the thoughts are like

We actually are limitless!

Between 5-15 minutes.

Note: If you don’t already

“Try to “welcome” the

Many women experience feelings of

When emotions such as fear present

Also, speak about your fears with

If your feelings are overwhelming,

“Inhale I acknowledge my fear,

“Can improve fetal

This lesser-known exercise relieves