In my work as a doula and a prenatal yoga instructor over the last 8 years, 300+ births, and thousands of prenatal yoga students, I have noticed a trend.

Most women who regularly attend yoga classes while pregnant, have faster and less painful birth experiences.

Of course there have been many exceptions and circumstances that increase length and intensity of labor, but the correlation is too great to ignore or write off as just coincidence.

Because I don’t have all of my birth statistics organized, I could never make the statement that “doing prenatal yoga regularly during pregnancy greatly contributes to shorter and easier labor and childbirth” even though time and time again I would see that to be case.

I was thrilled when a study from Thailand was released confirming my theory.

Here is a summary of the findings of the Thailand Study:
To see the entire study (may require subscription) click here

This study examined the effects of a yoga program during pregnancy, on maternal comfort, labor pain, and birth outcomes. A randomized trial was conducted using 74-primigravid Thai women who were equally divided into two groups (experimental and control). The yoga program involved six, 1-h sessions at prescribed weeks of gestation. A variety of instruments were used to assess maternal comfort, labor pain and birth outcomes. The experimental group was found to have higher levels of maternal comfort during labor and 2 h post-labor, and experienced less subject evaluated labor pain than the control group. In each group, pain increased and maternal comfort decreased as labor progressed. No differences were found, between the groups, regarding pethidine usage, labor augmentation or newborn Apgar scores at 1 and 5 min. The experimental group was found to have a shorter duration of the first stage of labor, as well as the total time of labor.

I believe there are several reasons for the outcomes observed in Thailand.

1. The focus and connection with the breath allows a woman to tap into the rhythm of their bodies and work with them instead of fighting them.
2. Yoga can increase lung capacity allowing the woman to take deeper, longer breaths, which bring oxygen to the baby and mom, making contractions feel shorter and more manageable. A woman in a yoga class is encouraged not to hold her breath and tense up but to breathe deeply and right into the tension. When a woman is tense the contractions can feel much more intense.
3. Women who do prenatal yoga tend to have more stamina (especially when practicing styles such as Prenatal Vinyasa Yoga which builds strength and flexibility while staying focused on the breath and on releasing tension); therefore they can go a longer time without pain medication. Typically getting pain medication slows down labor.
4. Prenatal yoga releases endorphins, or “feel good” hormones, which she becomes accustomed to feeling while practicing yoga. These same hormones are released in labor and are much more identifiable to women who have been practicing yoga.
5. Practicing a relaxation at the end of class helps women to get familiar with what their bodies feel like when they are comfortable and free of tension. It also gives them a practice of staying in the moment and focused.

The practice of prenatal yoga provides women with many physical and mental advantages when it comes time for them to give birth. My own experience has paralleled the Thailand study, which has concluded that in many circumstances, women who regularly practice prenatal yoga have shorter and more manageable births.

Image above is a clip from Jennifer Wolfe’s Prenatal Vinyasa Yoga ~Short Forms DVD and can be purchased directly from her website www.jenniferwolfeyoga.com

The jogging stroller segment of the stroller market has really been expanding over the last few years and can, therefore, be a little overwhelming when shopping for one.  Below are some of the important factors you should consider when buying and using a jogging stroller.

The first thing you need to decide is what will be the primary use of your jogging stroller?  If you plan on running with it, you want to make sure you are buying a “true jogger”.  Many companies have adapted the three wheel look and marketed their stroller as a “sport,” “fitness” or “all terrain” stroller.  These strollers are not intended for heavy jogging or running.  They are suitable for off-roading, hiking and walking, but are not equipped with the safety features to make it a true jogging stroller.

Please be sure to read the manual to find out what category your stroller falls in.

The definition of a jogging stroller is:

• they have fat, inflatable tires
• they have hand brakes and parking brakes
• many offer shock absorbers and plush suspension.
• They also will have aluminum frames and at least a 16 inch for occasional running or a 20 inch tire for more serious running.

Joggers may not have a huge amount of storage and most likely will not come with cup holders, trays or accessories; these can get in the way when you are running.  Lastly, a true jogger will have a deep seat for your baby and will not have a swivel wheel in front.

If you are more interested in hiking, off-roading, walking around town, then the 12 inch swivel front wheel is much easier to use.  These strollers have fat, inflatable tires that are easy to push on rough terrain. Twelve or sixteen inch tires are recommended for walking and off-roading.

enough movie download Experts advise not to rollerblade with your jogger as it can easily tip over!

Most manufactures recommend that you do not put your baby in it until they are at least six months old even if your jogger has a fully reclining seat.  Your baby’s neck muscles are not strong enough to handle all the jostling that happens in a jogger.  Your baby should have good head support before putting them in a jogging stroller.

A few other options that make a good jogging stroller are:

• Look for easy assembly and collapsability
• Lightweight aluminum strollers offer the most durability and lightest weight. Steal framed strollers are much cheaper, but are prone to rust and frame damage.
• A five point harness offers the safest ride for your baby.
• A hand brake allows you to slow your stroller down when running and a parking brake will allow you to park the stroller without it rolling away. In my experience teaching classes, most of the strollers that only have the hand brake with a lock on it, not an added foot brake, tend to roll away even when they are properly locked.  So I highly recommend a jogger with a foot brake.
• Your child should be seated deep into the stroller and far away from the wheels.

Always check for current recalls on all jogging strollers before you buy.  For up to date information on recalls, consult the Consumer Products Safety Commission’s website.

The cost of the stroller can make a difference, but you really do not need to spend over $350 for a jogging stroller.  Most of the strollers that are rated the highest are $350.00 and under.  That being said, most of the strollers that are $150.00 and under are usually a bit less reliable, harder to maneuver and not as comfortable for your baby.

Article written by Tracy Stettner of Dolphin Yoga & Doula Center