Meet Satya. He was born just a few weeks ago, in our dining room!
He's my third child, and his birth was something else.
With my first two babes, I woke up at my usual time in the morning and felt an inexplicable new feeling in my body. A couple hours later both times, my contractions began, and both times by 8pm there was a new kid in our house!
I'd been reminded throughout this pregnancy by my midwives and friends that third babies can come really fast. "Make sure you call us right away" they said. "Have a backup in case we can't get the tub filled in time," they said.
So while consciously I knew that every birth is different, the truth is I fully expected this labor to be straightforward and speedy like my others (or even-- I hoped-- faster!)
Which is why when I began having mild contractions on Saturday, I scrapped our weekend plans. But... by Sunday morning they hadn't gotten any stronger, longer or closer together (that's how you know it's really happening.)
I let the midwives know what I was feeling, made some raspberry leaf tea, ate my 6 daily dates and settled in to wait.
I'll skip the details of my next 2 days and just tell you there's a thing called prodromal labor. It's like... the purgatory of birthing. It's like the myth of Sisiphus, where he keeps pushing that boulder up the hill and it always rolls back down.
Prodromal contractions can be uncomfortable enough that you can't concentrate on doing other things while they're happening, but unlike "real" labor, they can continue without progressing in intensity or frequency for days or even (gulp) weeks.
Except that sometimes they stop completely and then start again. Oof.
Despite it not being my first rodeo, I was unprepared for this.
Or was I?
The thing is, I'd been sweating it up in our in-home hot room at least 5 days a week throughout this pregnancy. (Not to mention the other 17 years-ish since I found Bikram Yoga!)
So I actually had everything I needed.
Here are just some of the skills I've honed through my yoga practice, which helped me cope with feelings of frustration, impatience and exhaustion during the 60 hours or so from my first contraction until I finally met my son:
Just like in yoga class, I use nose breathing during labor to keep my nervous system calm and conserve energy. Here's more about how that works.
Interoceptive awareness is the ability to identify, understand, and respond appropriately to the body's internal cues. It's knowing what is going on inside my body, what it means, and what to do about it.
Pregnancy Yoga emphasizes this skill, encouraging us to constantly monitor the sensations in the body brought on by each posture, and adjust the intensity as needed. I mean, you should really be doing this in any yoga class! You just might get more reminders from the teacher during Pregnancy Yoga. Practicing with an injury will also train this especially well: you constantly have to listen to your body's messages to know if you need to do less or rest.
Interoception helped me pace myself even during a labor that seemed to go on and on. I could feel what my body was doing and respond to its needs in each moment with movement, sounds or rest.
I had to tap into my faith a lot during my weekend of waiting for Satya. Faith in the natural process of birth, faith in my body, faith in myself. With labor starting and stopping I began to doubt myself: maybe it was wishful thinking? Did I will myself into having contractions before it was really the time? What if I got too tired and couldn't see this through to the finish line?
There was a moment just before I needed to push, where I said to my husband "I don't know if I can do this." As soon as I said it, I knew that I could.
What we practice in Bikram Yoga class and in Pregnancy Yoga is repeatedly putting ourselves in this position. We're struggling, thinking "I don't know if I can do it" and then we prove to ourselves: we can.
Hatha (physical) yoga is about using our bodies to cultivate a relationship of faith (trust) with ourselves. And it goes so far beyond the physical realm.
In yoga, you might associate determination with "pushing through" or holding the pose no matter what until the end. But in fact, determination in yoga can often mean, NOT pushing through.
I mean, if your breathing is all over the place and your pose is misaligned because you're too tired to use your muscles correctly, pushing through or "no matter what" isn't determination: it's just ego!
So determination can also mean the commitment to doing what is truly best for you, and not letting ego get in the way.
During Satya's birth I used my determination in the "pushing through" sense. But I also had to stay determined to allow the process to unfold, without me (ego) trying to control it.
By focusing your mind on what your body is doing in the present moment, even with potential distractions like the heat, sweat in your eye, or that housefly that somehow snuck into the room, yoga helps you hone your concentration powers until they become superpowers!
Labor can actually slow or even stop as a result of distractions, like someone new entering the room. I used my concentration superpower during Satya's birth to keep me on track... even as my other children woke up and started eating their breakfast cereal beside me while asking questions about where babies come from!
In hatha yoga patience is developed in many ways. One is simply the patience to hold your body in an uncomfortable position until you hear the word "change!" Another is patience over the longer term: accepting your current level of ability/ flexibility/ strength/ balance and allowing that to improve over time, on a timeline that may be slower than you'd prefer.
This one was huge for me with this birth. I'd been ready to meet Satya for days, and there were moments it seemed like he would never show up! I tapped into my yoga-patience and reminded myself that he would arrive exactly when he was ready.
The good news about prodromal contractions is that they help the body prepare for active labor and may even help dilate the cervix a bit. By the time my baby was finally ready to join us, I only had to push 5 times to get him out.
Satya was born just after 8am that Tuesday morning, with one arm raised up next to his head like he was setting up for Standing Bow Pulling Pose! It's called a nuchal hand presentation. And maybe that was part of the delay, my body trying to nudge him into an easier position before he began his descent.
Besides longer labors, other nuchal hand birth stories I've read often involve tearing, pain and long hours of pushing.
I can't say for sure if my yoga practice is completely responsible for my smoother experience, but I can tell you that besides walking the kids to school and a bit of swimming, it's the only exercise I've done for over a year.
Here's how my pregnancy went:
Here's how I felt after Satya's birth:
I was talking with my doula a few days later, and she said: "Every baby has something to teach you with their birth." I think Satya's lesson for me was that life is (still) full of surprises.
Every birth is different, even for the same mom!
I'm in no way claiming that if you practice this yoga our experiences will be the same.
What I do know though, and what any birth professional will tell you, is that having a healthy body and mind can only have positive effects on the kind of pregnancy and birth you have! There's so much in life that is beyond our control, but to a huge extent your health is up to you.
Pregnancy Yoga ticks all the boxes for a safe and effective exercise regimen that will help you prepare for the birth of your dreams: It's zero-impact, moderate to low intensity, emphasizes breathing, tones the pelvic floor, strengthens joints, prevents back pain, builds stamina, improves balance and relieves stress.
I felt so good during and after yoga that I practiced almost every day throughout this pregnancy. But you don't have to hit your mat daily to enjoy the benefits!
Even 2 to 3 sessions a week can have a huge impact.
So if you're expecting (or plan to be) find out more about Pregnancy Yoga here. We've got several classes and downloadable resources for you in our library here. And feel free to email me if you have any questions! I love helping out new moms and moms-to-be.
Always consult your medical provider before starting a new exercise routine.
I started practicing at BYSJ in fall of 2016 because I felt like my body and I were at odds. I needed a practice that allowed me to reconnect with myself. Since December 2015, I've been pregnant 4 times. The first three pregnancies have all ended with miscarriages. I was grieving the loss of those babies in unhealthy ways and I sought out yoga as a way to find my way back to peace.
Since practicing, I appreciate my body in a different way.
Like I mentioned, when I began practicing I felt at odds with myself. I was really self conscious and critical of my physical appearance, being overly critical of every lump and bump.
There's something a bit magical that happens when you stare at yourself for 90 minutes. Over the course of practicing I began to marvel at all the ways my body could move and how it carried me through the poses.
Even when it was hard, I learned that I could do hard things. This belief has carried over into my life.
I am proud of my consistency in practice. The yoga is hard, but I continue to come back because of the benefits. The best thing I receive from my practice is peace. My husband, Filip, has noticed a big change in my temperament. I used to have big, dramatic reactions to small things. I was filled with anger and would lose my temper quickly. I've always had a difficult time managing anger. Since practicing Bikram's I am much calmer, my reactions are less immediate and intense, and I am overall happier/ more optimistic.
My mantra in the room is just breathe. It's the only thing I tell myself I have to do. When it feels challenging to get to a class I just say, "show up and breathe." It makes it feel so manageable.
The effects of the yoga practice:
Physically, my posture has improved dramatically. I used to have a bit of a hunch, which I don't have anymore.
I have always suffered from pain in my right shoulder. This practice has really opened/loosened those muscles that were always so tight. Eagle pose works wonders.
But really, I practice for the mental benefits. It's the most important thing I do that keeps my mind peaceful; reduces my anxiety. I used to have crazy anxiety, I would need medication at times to manage it.
Since practicing Bikram's I haven't needed any anxiety medicine.
I practiced through my miscarriages. I would set up my mat in the back of the room and cry through most of the class. I was able to grieve my losses and let go of the pain through the yoga. It helped me get to a place where I could accept that perhaps motherhood was not going to be a part of my journey. Like I said, I could do hard things.
When I found out I was pregnant for the fourth time, I didn't want to live in the fear. I also didn't want to live in the hope. I just wanted to live in every moment. Fear represented the past. Hope represented the future. I really didn't want to place any of my energy in either of those places. I thought a lot about the impermanence of a situation. The only experience I wanted was the one I was currently in.
When I practice the yoga, the only thing I can think about is the current moment. Breathing through the pose, living through the pose. That's what I wanted for this pregnancy.
I am very forgiving with myself when I practice the prenatal series. I really listen to my own cues about how much I can do and what I need in the moment to take care of myself and baby.
Moving forward, postpartum, I want to continue to treat myself this way.
"I have always been active and used to run quite a bit, but that took a toll on my knees. When I originally started at Bikram Yoga St. Johns in 2016, I was looking for something to help my joints and lower back issues.
"For me the obvious benefits of regular practice have been decreased knee pain and conditioning for my low back. But more importantly I find that it really helps control my anxiety through the focused breathing. I am very conscious of my breathing in class and I find it transitions to other stressful situations in my life. When I found out I was pregnant I was so thankful that my doctor was so encouraging about continuing to practice throughout pregnancy. There is so much misguided information out there, and Kay has been an amazing resource through this journey.
"When I really started to show, my pesky low back issues started to creep up again and were exacerbated by a trip I had to take for work. I returned home with sciatica and could barely walk without limping. After just a couple of classes, my back improved again and I have had hardly any issues since. It sometimes feels daunting when I am getting ready to go to class at almost 8 months pregnant, but I always feel so good after and know the breathing and focus will help me when its time to welcome my baby to world!"
Update: Bridget gave birth to a healthy baby girl on February 28, 2018! Congratulations to the whole family!!
Practicing For Two
Many parents believe their babies are advanced for their age. I'm trying to stay objective, but there's one way I'm positive my daughter is ahead of the game: by the time Alva was born, she had already attended over two hundred Bikram yoga classes!
Who knows whether those prenatal sweat sessions will have anything to do with her own strength or flexibility (though she does do a mean full locust pose!) What's certain is that they kept her mother sane and healthy for 9 months, and that ain't nothing.
Before we get started: If you're expecting and have never done Bikram yoga before, we recommend waiting until after the first trimester to try taking class in the heat. And always consult your medical care provider before starting any new exercise program.
For those of you who are or are planning to become pregnant, here is my advice for a safe and pleasant pre-baby practice:
Enjoy this time with your little yoga buddy, and feel free to contact us if you have any questions about making the most out of your prenatal practice!
HHY Founder, Yoga Business Coach, yoga-doer and life-lover, Kay Afif!