Prenatal Yoga Poses For Mom And Partner

For the mother-to-be, pregnancy can feel like a constant state of self-awareness of physical and emotional change, which sometimes, by default, leaves her partner feeling more like a witness to the pregnancy experience rather than a part of it. In my prenatal yoga class, we often include some partner yoga and massage poses for the women to take home and show their partners. Not only do these poses feel good during pregnancy and become useful for labor, but they are a good way to allow the partner to get involved with the day-to-day feelings of pregnancy and to help prepare for the labor. In fact, many of the women in class report back that their partners are excited to have a “job” to do that is helpful for the mamas-to-be.

Getting the partners to be hands-on during pregnancy and labor not only helps the couple work together, but studies have also shown that massage and counter-pressure during labor have very positive results. Midwifery Today published an article highlighting the benefits of touch during labor. The article states:

“A study reported in Mental Health Update demonstrated that physical and emotional support by a labor doula provided substantial benefits to women in labor. In the study, the women in a group that received physical touch (light massage and counter-pressure) and emotional support, as compared to controls [who received no touch], had 56% fewer C-sections; an 85% reduction in the use of epidural anesthesia; 70% fewer forceps deliveries; 61% decrease in the use of oxytocin; a 25% shorter duration of labor; and a 58% drop in neonatal hospitalization.”

Another study demonstrated the power of partner massage during labor. The Touch Research Institute in Miami, Florida reported that women whose partners massaged them felt less depressed, had less labor pain, and had lower stress and anxiety levels. The involvement of a partner correlated with less need for pain medication, shorter labors, fewer perinatal complications, and a more positive attitude. Another study found that massage provided by a partner was viewed by the mothers as having more therapeutic value than the touch of a nurse-midwife.

Poses To Try During Pregnancy & Labor

Counter-pressure—The Sacral Press 

This pose is enjoyed by many women during both pregnancy and labor. During labor, it can be particularly useful if the mother is experiencing back labor or any intense back pain. For most women, it’s preferable to have strong, steady pressure applied. Reason being, good counter-pressure requires the application of enough force to meet the intensity of pressure from the baby’s occiput against the mother’s sacrum.

Counter-pressure against the sacrum can be done in a variety of ways. In class, we teach it with the mother in a wide knee child’s pose. The partner then places the heel of his or her hands on the mom’s sacrum and presses downward toward the tailbone. Note that the pressure is not just straight into the pelvis, but in and down as if you were lengthening the mom’s lower back.

Shoulder & Back Massage

Massage reduces pain because it functions as a distraction, stimulates the local release of endorphins, and also blocks the brain’s receptors of the pain signals. In class, we teach a very general type of massage. For this massage, the recipient is in child’s pose. We instruct the students to do long strokes of even pressure down the back and then concentrate for a few moments on kneading the space between the shoulder blades and upper back, a place where many carry tension. We also invite the students to check in with one another about the amount of pressure that is being applied and to speak up if it’s too little or too much.

Butt Punches & Shaking the Apples

This sounds weird, yes, I know. However, these exercises are extremely effective in helping the mother relax her bottom. Throughout pregnancy, the gluteal muscles tend to get overly tight as the belly grows and the mom assumes the “pregnancy waddle.” Many mothers also tighten their butts during labor, and, as a result, they experience the pelvic muscles tensing. To help combat this, we do “butt punches” and “shaking the apples.” The butt punches are done with the mother in an all-fours position or leaning forward over a bed, counter, or birth ball. The partner then gently punches the gluteal muscles (her butt) with his or her fists. (Remember—this is a loving “punch” being given, you’re not in a kickboxing class!)

Shaking the apples is an old technique created by a German midwife. Like the butt punches, this is used to promote relaxation of the butt, pelvic, and inner and outer thigh muscles. It’s also believed to help aid in the rotation and descent of the baby during labor. Just like the butt punches, the mother takes an all-fours position or leans over a bed, counter, or birth ball while the partner vigorously jiggles her thighs back and forth. While it may sound a bit odd, in my experience, not a single woman in class has ever disliked this pose!

These exercises are a fun and useful way to bring the couple together during pregnancy and help prepare for labor and delivery. Please use these ideas as a jumping off point for experimenting with other massage techniques and poses that may be enjoyable and effective for both the mama-to-be and her partner.

Debra Flashenberg is the founder of the Prenatal Yoga Center. After spending much of her life in musical theater, she was introduced to yoga in 1997 and has since become a certified doula, Lamaze coach, midwife, and certified vinyasa yoga instructor. She is continuously in awe of the beauty and brilliance of birth and is the proud mother of baby boy Shay.