Marnie attendedBloom Yoga’s Pregnancy Yoga Class in Horfield and I was so pleased to have received her message to say that she had her much wanted home birth.

“I got my home birth, it was an amazing experience, and I definitely kept calm and in the zone using lots of the movement and breath you had taught us ?”.

Here is Marnie’s home birth in her own words…

“Here’s the story of our magical, en caul home birth of Jackson – a beautiful, calm, and healing experience as second time parents.

Eight weeks on and I still can’t get over how wonderful Jackson’s birth was – I’m still in shock that we got our ‘dream birth’.

Quick Facts:

 Second Time Parents

 Known Baby Boy

 EDD: 23/10/23 (NHS) – 25/10/23 (my calculation from conception)

 Actual Birth Date: November 2 (41+3)

 Planned and actual home water birth

 2 hours 39 minutes – Midwives record from start of ‘active labour’ to finish of placenta delivery. But overall from the first surge I timed to finish was 11 hours.

 3.7kgs/8lbs 2oz

 Pain Relief: Hypnobirthing, TENS, comb, birth pool, gas and air for last hour

 Trigger warnings: Previous induction, discussion of medical coercion, reduced movements

Our daughter (who turned 4 just two weeks before baby boy’s arrival) was born October 2019 at 40+4 after an induction of labour (including continuous monitoring, which had me confined to a bed) which, while it all went relatively well and calm and natural, I just felt so disappointed about it all, and later realised I had been coerced into, felt like I wasn’t given the full information to be able to make my own informed decision. I learned so much between births about the particular situation I was in and realised for the first time that I could have declined the induction, or even made different choices surrounding the induction. I was determined not to be put in the same position again and spent a long time educating myself and getting to a place where I felt comfortable in my decisions using BRAIN (benefits, risks, alternatives, intuition, do nothing).

This time around, whilst trying to conceive, I already had decided I wanted a home birth and started researching home birth and reading other people’s home birth stories through the wonderfully knowledgeable doula Samantha Gadsden’s Facebook community, Home Birth Support Group UK (I highly recommend joining this group if you are at all, even mildly interested in having a home birth. I also purchased the Positive Birth Company’s Pregnancy Pack, Hypnobirthing Pack, Hypnobirthing Book and Affirmation cards to prepare myself for birth.

This Pregnancy:

I spent my entire pregnancy soaking up inspiration and knowledge from birth stories (Like the ones I mentioned in the Home Birth Support Group), books (Like Ina May Gaskin’s Guide to Childbirth, and the Positive Birth Company’s Hypnobirthing book), podcasts (Such as the Midwives Cauldron, Better Birth UK, The Hypnobirthing Podcast, Normal Boring Freebirth, and Natural Birth Podcast), Instagram accounts of midwives and doulas (Such as Pop That Mumma and Sara Wickham), and practicing my hypnobirthing techniques.

I was also a lot more active this time around. I continue my regular Pole Fitness classes until 35 weeks pregnant, did pregnancy yoga classes either online or in person 2-3 times a week, and walked my daughter to preschool twice a week (a 50 minute round trip).

This pregnancy, while I experienced some morning sickness and food aversions, it wasn’t nearly as bad as my pregnancy with my daughter. I did experience some PGP and serious pelvic pressure in my groin (mostly during my 2nd trimester), and found that from as early as 20 weeks pregnant the most comfortable way for me to sit was on a birth ball (I found the sofa SO uncomfortable!).

Overall a very smooth pregnancy and I felt really lucky that it was as such.

I was also extremely fortunate in that from my very first booking appointment when I told the midwife I wanted a home birth, I was met with nothing but positivity and support. My community midwives and dedicated home birth team in my local NHS trust (North Bristol) were wonderfully supportive the entire way, and I recieved no push back at all to my home birth wishes from them, which I was most grateful for.

We only had one slight hiccup when, at my 36 week appointment I had a random high Carbon Monoxide reading (7). It was checked again one week later and had dropped slightly to 5 and so I was referred to a consultant another week later. At that appointment my levels had dropped back to a normal range (we think the culprit was traffic pollution as I’d made a concerted effort to avoid exposure following the first high reading and no other risks applied ie smoking, household or car issues) however the consultant was still trying to push me into a growth scan (Which I really did not want, considering what had happened in my first pregnancy following a growth scan, which I now knew to be not as accurate as I believed at the time – growth scans at the end of your pregnancy have a 20% margin of error!).

I ended up in tears in this appointment and left with a scan having been booked for me for the next day, only to have my home birth midwife appointment that afternoon where the amazing midwife encouraged me to trust my instincts and made my own decision. She gave me all the possible information and then supported me wholeheartedly in cancelling the scan (she was an angel!! Exactly what I needed when having a little blip in my confidence to advocate for myself). The rest of my pregnancy continued as normal after that until the night before his birth.

Day before Labour and Birth – November 1 (41+2):

During the day I was aware baby was not moving as much or as strongly as he normally would – the first time I’ve ever experienced reduced movements in either of my pregnancies. To soothe my mind, I ended up calling the assessment unit and headed there to just check in on baby. Typically, as soon as I arrived he started moving at his normal rate again, but I decided to stay for the full CTG to just reassure myself. It was quite busy so I was in there from 5.45pm until 11.15pm, but was glad I went as this was the first time I’ve ever had any true concerns in this pregnancy. Luckily, little babe passed the CTG and movement check criteria in 15 minutes, so that was reassuring. The CTG also showed I was experiencing tightenings, which wasn’t surprising as I’d been getting Braxton Hicks throughout my third trimester.

Whilst at the hospital, I was asked whether I wanted to book in for a scan or induction due to my “late gestation” which I politely declined, stating I’d already had an at length discussion with Birth Choices and they knew my wishes for spontaneous labour and home birth post-42 weeks. My choice was respected without fuss which I was happy about. I did personally ask for a membrane sweep at this point as I had been quite rattled by the episode of reduced movements, and was becoming increasingly impatient to have my baby safely in my arms. I knew the risks, used my BRAIN and made a decision that felt right for me at the time, and I don’t regret it. After the sweep (during which I was found to be 2cm dilated) I began experiencing mild tightenings every 5 minutes which continued until I went to bed at midnight.

Day of birth – November 2 (41+3):

At 4.40am our 4yo daughter woke up, I tried to get her back to sleep in our bed but she wouldn’t go, so at 5.45am we give up on sleep and get up out of bed. As I get my daughter ready for the day I start to feel a tightening or two again, very mild.

Around 8.15am, after dropping our 4yo at preschool, I notice some tightenings that are a little stronger, but still very mild.

Later I head to Tesco and when I get home, at 10.30am, I decide to start timing the surges on the Freya App and setting up the living room to be our birth space. Husband is working from home today luckily so he pops downstairs to help too. Surges are roughly 7 minutes apart at this point and extremely manageable so I’m still unsure as to whether this is early labour or Braxton Hicks. I stick on Harry Potter to watch while timing my surges and bouncing on my birth ball.

At 11.30am I have a surge that comes with a bit of pressure in bum, which makes me think it could possibly be early labour after all. Surges are recording at 5-7 minutes apart now.

At 12.15pm I call the home birth team midwives to give them a heads up that I *might* be in labour (I was still second-guessing myself at this point and was up until very late in the game!). After this my husband inflates the birth pool.

Around 1pm my Freya hypnobirthing app (which I found really amazing at helping me to remember my breathing and keeping in “the zone” during labour) says I’m in established labour but I don’t think that’s accurate, however at 1.25pm I do have a surge that I can’t talk through easily. I’m finding standing and swaying whilst leaning over the back of the sofa the most comfortable position to be in at this point, and that’s how I mostly stay until moving to the pool much later.

At 1.43pm I call the midwives back, as requested an hour after first phone call, to check in. I speak to a student midwife who says it sounds like I’m managing them OK so far, which I agree with, and to call back in another hour, but at 2pm the senior midwife I spoke to on the first call phones me back and hears me have a surge whilst on the phone. She says they think they would like to send someone to me to assess me and at 2.50pm two midwives arrive, Mary (who I spoke to on the phone), and student midwife Rhea. My husband has ducked out to pick up our daughter from preschool at this time and when they return, I accept a VE (the only one I end up having the whole labour), and it reveals I’m a stretchy 3cm with favourable cervix (3.20pm).

At 4.05pm I whack on the TENS machine as I’m beginning to get quite uncomfortable during the surges. During all this the two midwives are mostly just leaving me to it, by myself in the living room, while they hang out in the kitchen with my husband and daughter (who is loving the attention from wonderful student midwife Rhea in particular).

At 5.25pm I lose my mucus plug and pessure in my bum during surges increases. I’m moving my body, swaying my hips and focusing on relaxing my shoulders and jaw during each surge, using the amazingly wonderful boost function on my TENS and the Freya app to cope. I think at roughly 6pm the midwives hint to my husband it would be a good idea to fill the pool, which I’m glad he takes their advice, as he apparently told them at one point “it’ll only take ten minutes, I reckon”.

Husband also gets our daughter to bed around 6.45pm, I remember wanting to give her a big cuddle as I knew it would be the last time I would see her as my only child, but she said she didn’t want one.

It’s at this point I think I finally accept that I am in labour, that this isn’t a false alarm (I’d kept saying to the midwives “I hope I haven’t called you out to a false alarm and wasted your time!). Funnily enough, I must have outwardly shown a change here too as this is where the midwives have recorded active labour from.

At 7pm I get into the pool, which feels absolutely amazing! I never got the opportunity to be in a pool/bath/shower during my first labour, so I was so pleased to be able to experience it this time around. Things really ramped up in intensity once I got in the pool too, which I was pleased about as I was worried it would slow things down instead. I start using wooden combs in my hands, squeezing them into my palms during each surge, to help alongside the hydrotherapy.

At this point, now that I was not using my Hypnobirthing App anymore near the water, my husband asked if I wanted some relaxing music on, him thinking I’d ask for meditative music. I replied by asking him to put on my ‘Musical Playlist’ so from here on out the living room had a fun background soundtrack of Hamilton, Encanto, Moana, In the Heights, and The Greatest Showman.

My husband and I sing, smile and laugh between surges.

At 7.30pm the midwives have a shift change, and while I am sad to see Mary and Rhea go, I’m over the moon to see Emily (who I had met at my most recent midwife appointment) and Sophie (the absolute angel of a midwife I had seen the day of my consultant appointment) arrive.

By 8pm I’m feeling the surges very intensely, and ask the midwives if they have brought gas and air (they knew my wishes to not ask me if I wanted pain relief until I asked for it myself, and so I hadn’t even seen them bring it inside the house). They set it up for me and I do use it for the next hour. During each surge I’m feeling a lot of pressure, and whilst I’m not pushing, I’m certainly focusing on working with the pressure instead of tensing up against it, relaxing my entire body and envisioning my lower body opening for baby to drop down during each surge.

At 9pm I officially begin the 2nd stage of labour. At the end of one surge my body starts pushing involuntarily, and so after that one, the midwives suggest I may want to put down the gas and air for the next surge and focus on bearing down however feels right for my body: “just go with it”.

During the next surge I do just that, follow my bodies lead, and feel baby descent down the entire birth canal and into the ring of fire. I cannot believe how quickly things progressed here as I was pushing for two hours in my first birth. Whilst in the ring of fire between surges I do take some more puffs of gas and air and I pant to keep calm and try not to tear. The midwives tell me that baby is still in his amniotic sac, and they take some incredible photos and videos for me at this point.

During the next surge baby’s head is born (sweet relief from that ring of fire moment, which was the most intense part of the whole labour and birth) still amazingly in his sac! I reach down and feel his head cushioned in his waters and am blown away! I just keep repeating “this is incredible” and have the biggest smile on my face.

Next surge comes and I birth baby’s body, catching him in the water and pulling him to my chest, accidently breaking his membranes as I do (Emily gently removes the rest of it off his face). He is born at 9.17pm, after just 17 minutes of 2nd stage (4 surges/pushes), and we meet our beautiful boy, Jackson (he is born to ‘How Far I’ll Go’ from Moana – somewhat fittingly as an “en caul”/mermaid birth)

I am in shock at how incredible the whole experience has been, and you can see in the video and photos just how amazed I am.

Jackson’s cord is quite short, so I’m holding him fairly low in the water, and after a short while I decide to move to the sofa to deliver the placenta, however as I stand up, the placenta starts coming away, and so I semi squat and birth the placenta over the pool – just 7 minutes after birth, completely physiologically! (Again, a new experience for me)

We then moved to the sofa in a complete oxytocin bubble where we got our Golden Hour, baby latched during this time, and once the cord was completely white my husband cut it. My husband and I could not stop saying how unbelievable the whole experience had been, we were on such a high! Just such a healing experience, so different from my first birth. The midwives were so happy for us, and were so lovely, saying I’d done so well. Emily said she had only seen one en caul birth before mine, and Sophie said 7 minutes was one of the quickest physiological stage of labour she’d ever seen. The room was such a positive place post birth, boosting the oxytocin even more. I got to see them examine the placenta, whilst it was still attached to Jackson, and my wishes were respected to delay putting a hat on him while I sniffed away at his beautiful baby head scent.

My blood loss was recorded as 405ml, and I did get some 2nd degree tearing which I decided to have sutured, Emily easily did this on my sofa whilst I had some gas and air again.

Midwives were both gone by 11.45pm and we were in our own bed (yet filled with too much excitement to sleep!) at 12.30pm.

I’m honestly so over the moon that we got the birth of our dreams, and still now, weeks down the track, I’m on a high about it.

One comment from my husband that summed up how different it was, when he pointed out “you were smiling during this one, you certainly weren’t smiling during the last birth” – which is so true, I can’t believe I was smiling and laughing with half a baby sticking out of my vagina (see video for that moment!)”

THANK YOU MARNIE for allowing me to share your birth experience. If you would like to read more you can check out Marnie’s blog here.

The post Marnie’s Bristol Home Birth appeared first on Bloom Yoga Bristol.

If you’re expecting a baby and looking for a safe and nurturing way to stay active and healthy during pregnancy in Bristol, our pregnancy yoga classes are just what you need!

Pregnancy yoga is a gentle and modified form of yoga that is specifically tailored to the unique needs and changes that occur in your body during pregnancy. Our experienced and certified yoga instructors in Bristol are here to guide you through a series of gentle poses, breathing exercises, and relaxation techniques that are safe and beneficial for both you and your baby.

Why choose pregnancy yoga in Bristol?

Our classes provide a safe and supportive environment where you can connect with other expectant mothers, share your experiences, and build a sense of community. Our instructors are trained in prenatal yoga and have a deep understanding of the physical and emotional changes that occur during pregnancy. They will provide modifications and adjustments for your individual needs to ensure your comfort and safety throughout the practice.

What are the benefits of Pregnancy Yoga?

Pregnancy yoga offers a range of benefits for both the mother and baby. It helps to relieve common pregnancy discomforts such as back pain, swollen ankles, and fatigue. It also promotes relaxation, reduces stress, and improves sleep quality. The gentle stretching and strengthening exercises can help prepare your body for labor and childbirth, as well as aid in postpartum recovery.

Join our pregnancy yoga classes in Bristol and experience the numerous benefits for yourself.

Our classes are suitable for all stages of pregnancy, whether you’re a beginner or an experienced yogi. We create a welcoming and inclusive space where you can connect with your body, your baby, and other expectant mothers.

Research has shown that practicing yoga during pregnancy can have a positive impact on both the physical and mental well-being of expectant mothers.

Our pregnancy yoga classes in Bristol are designed to support you in this transformative time, helping you to stay active, reduce discomfort, and cultivate a sense of calm and relaxation.

At Bloom Yoga Bristol we offer group pregnancy yoga classes in Bristol, online yoga, 121 yoga sessions and antenatal education. Join us and discover the benefits for yourself.

The post Pregnancy Yoga in Bristol, What Are The Benefits? appeared first on Bloom Yoga Bristol.

I didn’t plan to write about my birth experience, but after going through it, I realised how empowering it was for me as a life experience so I would like to share it with others and have it as a memory. Here it goes… 

My pregnancy journey was coming to an end. On the afternoon of Friday 5th of November 2021, I was 40 weeks + 1 day and I had an appointment with my midwife and she offered me membrane sweep to initiate the labour. I was indecisive whether to get the sweep or not as I wanted the birth of my baby to be as natural as possible with the minimum medical induction, but in the end, I accepted to have it. The sweeping felt a bit uncomfortable, but I could cope with it. It was similar to a cervical smear test. After the unpleasant appointment, Micheál and I went for a walk together and had a drink in the pub. A really nice unexpected date.   

On the following day, Micheál and I enjoyed a long morning in bed, and after breakfast, I started getting small contractions. It seems the membrane sweep may have worked! The contractions were very mild at the beginning but were getting stronger and more frequent as the day went by. We spent the day at home chilling out (painting a mandala and watching the great British bake off) and went for a walk in the afternoon (we went to the shop and decided to buy a microwave, which Micheál had to walk back home!). After dinner, the contractions were coming quite often, but I could still talk during them, however, due to how often they were coming (one each minute or so), we decided to go to the hospital for a check-up. Micheál was quite nervous at that time and was pushing to go to the hospital instead of staying at home. We called Mendip Birth Centre, which was the place I had selected in my birth plan, and were told to come in. 

We arrived at Mendip Birth Centre at 23:45pm and I was offered a check of my cervix, which I accepted. I was 1cm dilated at that point and we were recommended to go back home, so we did.  

At home, we put our pyjamas on and went to bed. As the contractions were getting stronger, I asked Micheál to set up the TENS machine and plug them on my back. They didn’t help much at the beginning as the pain was like a period pain in the front of my uterus. Soon enough the pain moved to the back and the TENS machine started to be useful.  

The contractions came in and out all night. At the beginning lasting a few seconds with breaks in between, and at the end lasting close to a minute and continuous one after the other. I went to bed in every break between contractions, but with each of them, I instinctively had to stand up and move. I had to increase the intensity of the TENS machine as the contractions were getting stronger. Micheál was very supportive all night and reminded me to use the hypnobirthing techniques for breathing. He kept telling me how good I was doing, which really helped.  

At around 06:00am in the morning on Sunday, I wasn’t coping with the contractions anymore and was shouting for an epidural. Even now, two weeks after having given birth, I still remember perfectly the feeling during the peak of a couple of contractions. It felt like a baby was coming out of me, but thinking about it later on, I think this may have been my cervix opening and dilating. We decided it was then time to call Mendip Birth Centre again. Micheál called the hospital and even though they still encouraged us to stay at home because the contractions weren’t regular, we decided to go in as it felt like the right decision for us and our baby. 

At this point in time, I wasn’t getting a break between contractions and I could barely walk. I still wonder how Micheál got me dressed (t-shirt on, blanket around and sleepers – best outfit ever!), put me at the back of the car, drove me to the hospital (I travelled to the hospital on all fours), and took me to the delivery room. The walk from the drop off to the delivery suit was a few steps away, but I had to stop several times to hold the contractions. The midwives waved at us from the window of their office as we approached them. We arrived at Mendip Birth Centre around 07:00am. 

Once in the hospital, a midwife welcomed us and gave us a room. The delivery room was perfect. It had everything I had dreamt of for the birth of my baby: a birthing pool, a double bed and an en-suite. I was very lucky to be in such a wonderful environment with the lights dimmed, Micheál holding my hand, and an experienced midwife, Amy, together with a student midwife, guiding me through labour. After a check-up, I was told I was 7cm dilated and even though I was still asking for an epidural, the midwife offered to try the options available in the room: gas & air and the birthing pool. I agreed to give it a go.  

I found gas & air amazing and helped me to go through the rest of the dilation. I don’t remember much from that time onwards. The few things I remember are: the student midwife massaging my back so gently (she was really good for being on her first day at work!), that I was asked what I wanted to do with the placenta after the birth (I couldn’t answer due to the continuous contractions so Micheál had to answer on my behalf) and that I was told the pool was ready, so I jumped in. The pool was a great relief. It was nice and warm and released the pressure on my back.  

Once in the pool, the contractions were very strong. I remember shouting very loudly when the contractions were picking up. Micheál was very stressed of the pain I was going through but he knew the effort was bearable and the best option at that time (and the only one!) was to continue. 

Before I realised, my baby was coming out. The feeling I will never forget is when the head of my baby was coming down the birth canal with the contraction, but going in again in-between the contractions. This movement was repeated back and forth a few times until the head of my baby finally crowned. My baby was half way into the world! I bet it was weird for Micheál to see that scene. The midwives found it amusing that the baby was blowing kisses at them, whilst still on her way out. 

After one long push, my baby was fully out of me and I was able to hold her with my arms and bring her out of the water, still attached to me by the umbilical cord. This was 10:09am and it was the most beautiful scene I can picture within my whole life: meeting my baby for the very first time and seeing her face. Micheál, myself and our baby: a family of three forever.  

Once I was back from this magical moment, I got out of the water and carried my baby to the bed. There, my baby and I were positioned skin to skin and as soon as she was in contact with my breast, she started latching. How does she know how to breastfeed? She has just been born! This was the most connecting experience with my baby: she was in my arms, still connected to the placenta inside me through the umbilical cord and at the same time latched to my breast.  

The midwife clamped the umbilical cord after it had stopped pulsating and all the blood had passed from the placenta to my baby, then Micheál cut the umbilical cord. 

When my baby was feeding, I could feel more contractions coming for the delivery of the placenta. My placenta came out naturally after a few pushes. Once it was out, I felt a big relief. The labour was over and I could rest with my baby beside me.  

After a few minutes of resting, the midwife checked my vagina for tears. I had a second degree tear, so I needed stitches. Micheál was asked to hold our baby while I was getting the stitches, but he was so tired after such an event that he felt asleep while holding our baby. Once the stitches were done, I had time to rest with Micheál and our baby. I still had enough adrenaline on me to keep me awake, but Micheál and the baby felt asleep on my side.    

My whole body was sore: my throat was dry from the gas & air and the shouting, and my neck and back were tight due to the tension. However, no pain could take away the feeling of happiness I had at that time.   

The midwife told us that we could go home once the baby was checked six hours after the birth. The six hours went by quickly and after making sure our baby had all fingers and toes, we packed our bags and went home, just in time for dinner. What an exhausting and amazing experience that was, which will stay with me for the rest of my life. Now, a new adventure begins: the adventure of parenthood. 

The post Natalia’s Water Birth appeared first on Bloom Yoga Bristol.

Constipation affects around 40% of pregnant women in the UK. There are many ways your diet can help ease constipation. These recipes incorporate the different foods that are beneficial for gut health and keeping you regular.

Clare Young at Seed Nutrition is a Maternal and Child Nutritional Therapy Practitioner and has kindly shared her top tips and recipes for managing constipation during pregnancy.

Notes

Leftovers: Refrigerate in an airtight container for up to three days. Reheat with a splash of water or oat milk or eat cold.

Nut free: Use pumpkin seeds instead of pecans. Omit the almond butter or use tahini instead.

More flavour: Add a splash of oat milk and/or vanilla. Cook the pear in coconut oil.

Additional toppings: Sweeten with a drizzle of maple syrup.

8 Servings, 45 minutes

Gut Healing Green Smoothie

6 Servings, 50 minutes

Berry & Flax Baked Oat Bars

The post How To Ease Away Prenatal Constipation appeared first on Bloom Yoga Bristol.

Ellie has kindly given me permission to share her birth story – thank you!

“Since doing my hypnobirthing course, I felt confident heading into my birth. I even felt quite excited. I finished work and started maternity leave 2 weeks before my official “due date” and had spent the past week washing baby clothes, folding and putting them away (and re-folding and re-putting away – god knows why?!), batch cooking and general tidying and pottering.

I woke up on April 6th 2016 to a message in my NCT WhatsApp chat, that the second baby of the group had been born overnight. My feelings of happiness for my friend were quickly overshadowed by jealousy and intense impatience. When was my baby going to come out? Looking back – this was crazy, I was still a week from my due date! (With the hindsight of both of my birth experience, impatience is definitely one of my signs that something is afoot – baby is having ideas.)

I went about my day as normal, pottering away and cooking the final few meals to put in the freezer. The only thing that I had noticed that day was that my Braxton hicks had completely stopped. I had been having quite a lot of Braxton hicks in the week prior to this day, but I hadn’t felt any all day. This only made me think that things had slowed down and I would be waiting sometime before my baby made their appearance. Little did I know!

That evening we went to meet my friend and her partner for dinner. As soon as I got out of the car, I felt a twinge. I ignored it. A few minutes later I felt another. I ignored that one too. These twinges continued, coming every few minutes and I continued to ignore them and carried on with my dinner and catching up with my friend. I didn’t let on to anyone what I was feeling and carried on chatting away and munching on my Nandos.

About an hour into the meal things felt to have ramped up a bit and the sensations felt more like tightenings now. I also had the distinct feeling that I was going to poo myself. However, whenever I went to the toilet nothing happened. I eventually told Joe what I was feeling and he suggested we go home. But I hadn’t had pudding yet so I wasn’t leaving! We leisurely finished our meal and said goodbye to our pals and drove home.

Once home, I got into bed hoping that I would fall asleep. However, my surges were still coming fairly frequently (between 3 and 4 minutes). They were also getting more intense so I decided to get out of bed and spend some time on my birth ball, bouncing on it and then kneeling on the floor and leaning over it.

It had now been about 4 – 5 hours of experiencing surges which had been fairly frequent from the start. Their duration was getting longer and the intensity continued to gradually increase. I decided I wanted a bath and Joe ran one for me. I found the bath absolutely amazing! The feeling of the warm water was incredibly comforting and I felt completely relaxed with just candles for light and joe stroking my arms when I was experiencing a surge. I started using my breathing techniques with each surge which I also found incredibly soothing.

Sometime later, Joe rang the birth centre to let them know that I was experiencing surges and thought I was in labour. I spoke to the midwife who listened to me breathe through one of my surges. She asked me if I felt I was handling the sensations and I told her that I was. The breathing and the bath were helping me through each surge. So she advised us to stay at home. Fine by me!

I continued to relax in the bath but after some time I started feeling like I wanted to move around so I went back into my bedroom to bounce on my birth ball and listen to my hypnobirthing relaxations. Joe had lit some candles in the bedroom and turned the lights down really low so it felt lovely and calm.

Over the next couple of hours, my surges started to get a bit closer together. I was having one every 3 minutes (almost on the dot) and they were lasting for just under a minute. I started to get a bit worried about getting to the birth centre on time! I remember being told that this is when we should ideally head to the birth centre, so Joe called in again. Again, I spoke to the midwife who asked what the surges felt like. I explained that I was handling them fine with my breathing techniques and going between the bath and my bedroom to bounce on the birth ball. The midwife told me that I would ‘know’ when to come in and to try to stay at home for as long as possible. So I continued to do my thing, relaxing in the bath until I felt the urge to get up and move around.

By about 4.30am, I decided I wanted to go to the birth centre. So Joe called again to say that we intended on coming in and they agreed that this was sensible since we had already called twice before. I got dressed and Joe called my mum to ask her to drive over (she was my second birth partner).

The car journey was peaceful driving through Bristol in the dead of night. We saw a fox cross the road ahead of us just after we set off from home and for some reason, I took this as a positive omen.

We got to the birth centre at 5.50am and we were showed to our gorgeous room. Cossham Birth Centre is incredible. I call it the “baby hotel” because that’s exactly what it feels like. Our room was beautifully spacious with dim lighting, a double bed, a gorgeous pool and an en-suite bathroom. As soon as I got into the room, I had the urge to take my clothes off and walk around, stopping and swaying and leaning on Joe when I felt a surge.

My midwife asked me if she could do a vaginal examination and I politely declined. I asked if I could get into the birth pool and the midwife told me that I couldn’t unless she could examine me to confirm that I was in established labour (grrrr!). I still didn’t want an examination so we filled the pool up a little bit so that it felt like a bath and I continued to breath through my surges.

I kept feeling like I needed to do a poo so I spent some time in the toilet. Whilst I was sat there, I felt the sensations change to an incredible pressure inside bearing down on my bum. This caught me off guard and I called for the midwife who came in to check on me. She asked again to perform an examination and this time I agreed as I really wanted to be in the pool.

She told me that I was 5cm dilated. I remember feeling quite disappointed at this. I had been experiencing sensations for about 11 hours at this point and they felt to be getting really intense. I had hoped I would be further along.

The midwife suggested that I try walking around which could break my waters which she told me could help ease the feeling of pressure I was feeling. She also offered me some paracetamol (even though I had asked in my birth preferences not to be offered any pain relief unless I asked for it – second grrrrr!). Despite this, I took them. Looking back I’m not even sure why, as I had been handling the sensations fine with my breathing alone.

I continued to pace the room leaning on Joe for support until, fairly soon after, my waters went. At this stage everything ramped up very quickly. I felt I needed to stop moving and get settled somewhere. I wanted to be upright so I decided to kneel on the bed leaning over the back of it. I was feeling the urge to push.

My midwife asked to examine me again and, reluctantly, I agreed. She told me I was 10cm and that baby would be here very soon! She also explained that sometimes dilation happens like that – very gradually and then all of a sudden just snaps back like an elastic band.

I got back into my position on the bed (since we wouldn’t have time now to fill the pool up). With each surge, I felt my body instinctively moving the baby down. During this second stage, I could feel my baby’s head moving back and forth. With each surge I felt them move right down but then, the wave would pass and the baby’s head would retreat back inside. I found this incredibly difficult and it was then that I started to feel myself coming out of my relaxed state. I started exclaiming that I couldn’t do it. But with the next surge, my baby’s head was born and on the next, the rest of her followed.

Poppy was born at 7.50am (just 2 hours after arriving at the birth centre) on 7th April 2016 to two delighted parents and an ecstatic grandmother.

It was one of the most amazing experiences of my life. My proudest achievement. I was left feeling like Superwoman and like I could do absolutely anything and I genuinely believe that, had you asked me to, in that moment I could have.”

The post Ellie’s Birth Story – Birth Centre appeared first on Bloom Yoga Bristol.

What is the pelvic floor?!

The pelvic floor is a broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone to the base of your spine – it supports your bladder, bowel and growing uterus (and baby!).

How does pregnancy affect the pelvic floor?

Your pelvic floor can become weakened and stretched from as early as 12 weeks (hormones add to its softening too) so it’s really important to practice your pelvic floor exercises regularly to keep it strong and flexible!

How does the pelvic floor function for birth?

The tension it creates when a baby’s head bears down during birth is what helps to turn the baby:

• to get their heads into a helpful position
• to help the shoulders release, one at a time.

How to find your pelvic floor!

Here are some cues that you may find helpful to identity your pelvic floor:

• Squeeze the muscles around your anus – as if trying to stop yourself from passing wind.
• Picking up a blueberry with your back passage.
• Sucking up a piece of spaghetti with your back passage.
• drawing your pubic bone and tailbone together towards the centre.

I recommend seeing a woman’s health physio if you are still unsure of how to practice your pelvic floor exercises.

How to exercise your pelvic floor during pregnancy.

During birth we want to relax, release and open – helping to make more space for baby to maneuverer. This is why throughout pregnancy we we focus on being able to relax the pelvic floor (especially important if you experience pelvic floor overactivity.

You can do you pelvic floor exercises lying on your side, sitting down or standing!! In the video below I’m showing you how to do it on all fours.

Ideally when you are doing your pelvic floor exercises you want to do a mixture of fast contractions and slow engagement so that you are working the fast and slow twitch fibres that make up your pelvic floor –  this will help to build strength as well as flexibility, which is what you need for it to function and support you.

Three step practice for pregnancy:

The Hold – Inhale (into your lower ribs and tummy), then exhale (as if blowing on a hot cup of tea) as you squeeze the muscles around your anus (back passage). See if you can hold this squeeze as you exhale slowly. Then relax and repeat up to 10 times.

The Flutter – Inhale (into your lower ribs and tummy) and exhale deeply whilst squeezing your back passage quickly and and slowly releasing. Repeat up to ten times.

Always aim to feel the difference between engaging and letting go.

Letting go is just as important as the pelvic floor muscles need to be able to relax to function well.

What are the benefits of practicing regular pelvic floor exercises?

• Improved bladder and bowel control – no more sneeze wees!
• Support bladder, bowel, uterus and your growing baby.
• Support your core functionality.
• Improve enjoyment of sex.
• Help with your postnatal recovery.

How to look after your pelvic floor.

Additional things you can do to support your pelvic floor:

• Eat a high fibre diet and drink lots of water to help avoid constipation.
• Use a poo stool when you use the toilet! You ideally want your knees higher than your hips and then place your elbows onto your knees to lean forward.
• Practice your Pelvic Floor Exercises a few times a day – remember to let go and completely relax as well as the squeeze/lift!
• Engage your pelvic floor muscles before you sneeze, cough or lift.
• Join Bloom Online for Pregnancy – my online membership for only £8 a month to access yoga flows and pelvic floor exercises.

When to do your pelvic floor exercises.

The best way is to try and build it into your daily routine:

• Brushing your teeth
• Feeding your baby
• Pushing the pushchair
• Watching TV
• Squeezy App (NHS) – you can set reminders on here!

I hope you found this useful and I’m always here to answer any questions or feel free to book in a 1-2-1 session and we can work together to create an exercise programme tailored to your needs.

You can also find lots of information within my Bloom Online Yoga for Pregnancy, a membership to access on demand yoga flows and live classes for only £8 a month.

Please contact your GP or Woman’s Health Physio if you have any concerns and I always recommend having a pelvic floor MOT in pregnancy and postpartum..

The post Pelvic Floor Exercise in Pregnancy appeared first on Bloom Yoga Bristol.

‘The wisdom and compassion a woman can intuitively experience in childbirth can make her a source of healing and understanding for other women’ – Ina May Gaskin.

I’m such a huge fan of Ina May Gaskin and I recommend her books Ina May’s Guide to Childbirth and Spiritual Midwifery to everyone!! I have consolidated below some wisdom collected from reading her books and I really hope you find it useful!

The mind-body connection

Ina May’s believes there is a strong connection between the mind, heart, soul and body during birth.  If a woman is feeling loved and adored by her partner and feeling grateful for being in labour and she can surrender to the process and trust her body, then this will help her cervix to dilate with oxytocin levels rising and will feel less pain with the endorphins. 

However if a woman is fearful or holding onto negative energy, this can have an opposite effect and can stall the cervix dilating.

There are a few birth stories where women had fear, and as soon as they started talking about it they felt as if it released a lot of the negative energy and their bodies opened up and contractions started again. Ina May believes that if you hold on to fear then your body tightens, if you let it go of it your body relaxes.

Women can also cope better if they can shift their perspective on the sensations of the contractions. Ina May says, ‘don’t think of it as pain, think of it as an interesting sensation that requires all of your attention’.

If you have any anxiety or fear during labour, the best thing to do is to talk about it. Share your feelings with your birthing  partner or  midwife, as talking about it will help to release any negative energy and will help to soften your  body, in turn making more space for baby.

Pain and Endorphins

Ina May believes that the reason why the women whose births she had attended were able to get through labor without anesthesia or tranquilizers had to do with the atmosphere she learned to create at a birth. A women who is the center of positive attention, feeling grateful, amused, loved and appreciated, has a higher level of endorphins, which block the perception of pain.

A woman may feel more pain if she is afraid, cold, angry, humiliated or experiencing any other disagreeable emotions. This is due to adrenaline, as it’s the body’s protective mechanism when it is presented with danger; the heart rate quickens, the muscles tense, labor contractions may be inhibited, and the perception of pain is intensified. The adrenaline is a survival mechanism to help the mother to fight or flight, not to have a baby.

This really highlights the importance of creating an atmosphere that is relaxing,  humorous and sensual to encourage oxytocin and endorphins. Birth breathing (a technique I teach in my Pregnancy Yoga Classes) can also help to calm the nervous system and encourage oxytocin and endorphins.

Absorbing Negative Cultural Attitudes

A famous quote from Ina May is ‘Remember this, for this is true as it gets; your body is not a lemon. You are not a machine. The creator is not a careless mechanic. Human female bodies have the same potential to give birth as aardvarks, lions, rhinoceros, elephants, moose and water buffalo. Even if it has not been your habit throughout your life so far, I recommend that you learn to think positively about your body’.  ‘We are the only species of mammal that doubts our ability to give birth’.

Through Ina May’s experience she has identified that ‘generally speaking, the more comfortable a woman is living in her body, the more easily she gives birth. Unfortunately, women are quite likely to absorb negative cultural attitudes about their private parts during early childhood’. 

There is a long list of names for the female member, which can carry pornographic or derogatory connections for some women. I don’t think there is a long list of words for men’s private parts that make them feel embarrassed of themselves? For example, in 1961 it was illegal for the word ‘cunt’ to appear in print, and yet the word ‘prick’ was printed; why this further injustice to women? 

Ina May believes to overcome these negative connotations to the female body we must use the words regularly and in a positive way to help ‘women to proudly reclaim all the words that refer to their reproductive organs’.

‘There is no other organ quite like the uterus. If men had such an organ, they would bag about it. So should we’.

Practice self love, your body is truly amazing! Learn as much as you can about how your body works to birth your baby. Let your midwife know if there are any negative words that you would like her to avoid using during your labour, this will enable her to provide more support to you.

Sphincter Law

Ina May beleives that your vagina and cervix are sphincter muscles and act just the same as your other sphincter muscles. The sphincter muscle of both anus and vagina do not respond on command. They open more easily in a comfortable and intimate atmosphere where a woman feels safe.  Whereas if a woman feels threatened in any way then the cervix will close, even if they have already dilated. 

Ina May shares many stories where a woman has been fully dilated at home and then as soon as they get into hospital they have closed up, or they have been dilated and then close up after an examination where it has made them feel uncomfortable. 

The mind can have a powerful effect on the cervix. Comfort, love, humour and reassurance can help you to dilate. Fear, interruption or anxiety can make them tighten or close.  If you have tension in the jaw then you have tension in your sphincter muscles. To help relax these you can practice the birth breathing from our yoga class, chanting, singing or blowing raspberries to loosen the mouth and jaw. It would really help for your birthing partner to understand this too so they can support more in helping you to relax. Remember – Floppy face, floppy fanny!

The Monkey Self

Ina May suggests that we need to let go of our analytical mind and let the older ‘monkey brain’ take over. Ina may says if we can short-circuit the mind during physical pursuit, we can let our inner primate do all the work. it’s a short way of saying don’t let your over-busy mind interfere with the ancient wisdom of your body’. She writes ‘Monkeys don’t think of technology as necessary to birth-giving; Monkeys don’t obsess about their bodies being inadequate…Monkeys don’t do math about their dilation to speculate how long labour might take…Monkeys in labour get into the position that feels best, not the one they’re told to assume…’

Bring your awareness inwards and focus on the birth breathing that you have learnt in class. This will help to quiet a busy mind, which in turn will help to wake up ‘the monkey’ part of the brain. This will help to bring you into  a meditative zone. Focusing on the breath will also help to  stop your mind from focusing on any fears or worries.

The Brain Can Be Unreliable

‘Labour progresses best if you pay attention to the expansion rather than to the contractions’. Ina May says that when a woman’s cervix is nearly open, this is when she is the most apt to feel emotional, to feel that is it impossible to give birth, that you may rip in half or explode if they allow their baby to move down the birth canal. She states that when women are under the spell of this particular fear, they resist from relaxing, as they feel if they do relax then great damage will be done to their bodies. She highlights the importance of knowing that your brain can be quite unreliable at this stage in labour and that it’s important to have someone there that she trusts who can reassure her that she will be okay, the intensity will pass, she won’t explode and to encourage her to relax and surrender to the process.

Focus on your breathing to quiet and focus the mind. It’s important for the birthing partner and midwife to reassure the women at this stage.

The post Ina May’s Wisdom on Childbirth appeared first on Bloom Yoga Bristol.

Remember, everything has a place and while we can prepare for every eventuality there is another player in the room; your baby. This little being will have their own intentions and will journey into this world in their own way, in their own time.

We can do our best to support them to have the easiest transition into your arms, but sometimes their entrance is not what we might have ‘planned’. So being flexible in your planning, in your mind and in your body can support you in bringing your child into the world.

In our experience, when a mum and her birth partner have consciously prepared for birth, has felt empowered to ask the right questions and made decisions from a place of true awareness, the birthing experience is viewed as an empowering, beautiful and awe-inspiring time!

A useful tool to apply to all the content presented to you or any research you undertake personally, and crucially when you need to make any choices during birth is

B.R.A.I.N:

B = What are the BENEFITS?

R = What are the RISKS?

A = What are the ALTERNATIVES?

I = What does your INTUITION tell you to do?

N = What are the outcomes or possibilities if we do NOTHING?

When faced with a decision, or when at a cross-roads, take a moment to ask yourself and/or your midwife/doctor questions based on the above, to help you make informed choices.

My Birthing Wish List

Name: …………………………………………………

Due Date: …………………………………………….

Names & Contact Numbers of Birth Partners:

……………………………………………………………………………………………..…

…………………………………………………………………………………………………

…………………………………………………………………………………………………

Do you want them with you at all times?………………………………………………

What relationship are they to you?……………………………………………………..

Do you have any particular needs? Religious, dietary or disability

requirements:……………………………………………………………………………….

…………………………………………………………………………………………………

…………………………………………………………………………………………………

Where would you like to birth your baby?…………………………………………….

Induction

I trust my baby knows exactly when they want to be born & I am happy not to be induced.

I would like to be consulted before any kind of induction takes place.

I do not want my cervix swept during an examination unless told otherwise.

I would like to try natural methods to encourage my baby to be born.

I am happy to be induced after 10 days.

I am happy to use medical induction such as Sweep/Pessary/Breaking waters/Hormone Drip.

1st Stage

I would like to remain at home for as long as I feel comfortable.

I would like to be attended by the community midwife at home.

I would like to attend the hospital/midwife led unit as early as possible.

During labour

I would like my birth partner / husband /partner / doula / friend / children to be present.

I would like my privacy and dignity to be respected at all times / no unnecessary people to be in attendance/no trainees.

I would like to remain as active as possible, finding the best positions for myself and changing these as I wish. Standing, pacing, circle hip rotation, kneeling, on all fours, squatting, in bed, use the birthing ball.

I would like to use the birthing yoga moves I have learnt.

I would like to use the birthing breath.

I would like to rest between contractions where possible.

I would like talking to be kept to a minimum.

I would like low lighting.

I would like this music to be played……………………………………………………………

I would like monitoring of the baby to be kept to a minimum unless there is cause for concern.

I would prefer hand held monitors to be used.

I would like any proposed intervention e.g. breaking waters, acceleration, ventouse, to be explained and discussed first, and ideally to be kept to a minimum.

I would like information about any proposed medication before receiving it, including the purpose, potential side effects on me / the baby and options on timing e.g. before or after the baby is born.

Pain Relief

I would like to use my birthing breath and yoga moves.

I plan to use an ‘all fours’ / hip circling/ pacing / child’s pose/ different position to help with pain relief.

I would like to use water/ bath/ birth pool I wish to use for 1st / 2nd stage.

I would like to use TENS machine/gas and air/ massage/ homeopathic pain relief / pethidine/epidural.

Advice will be welcome, and I am open to considering other pain relief options if necessary.

Transition

I wish to be very centred on myself at this stage and to have no intrusion.

Talking to a minimum.

Gentle support and firm guidance will be appreciated.

Information on progress will be helpful.

I will probably be in an all fours / upright / semi reclining position.

2nd Stage

I would like to find my own comfortable position for pushing. This is likely to be an all fours / upright / semi reclining / position especially if things are progressing quickly.

I wish to know when the head is crowning.

I wish to feel the baby’s head / see it in a mirror.

I will appreciate firm advice and guidance at this time to guard against too quick a delivery giving the perineum time to fan out thus (hopefully) preventing a tear.

We plan to take photographs / video the birth.

Tears

I hope to avoid this and will appreciate support to adopt positions to minimise tears. If one occurs I would prefer not to be stitched unless it is essential to healing / I prefer to be stitched.

I do not wish to have an episiotomy unless vital and I or my partner agree / I prefer an episiotomy to a tear/ I prefer tearing to an episiotomy.

If stitching is necessary I do want a local anaesthetic to be well administered prior to stitching.

Delivery

I would like my birth partner/doctor/midwife/myself to deliver my baby.

I wish my baby to be delivered onto my tummy.

I wish to hold my baby straight away.

I wish for the baby to be washed and then given to me.

We would like to discover the sex of our baby ourselves/I would like to be told immediately.

I wish the cord to remain attached until it stops pulsating.

I wish the cord to be attached until the placenta has been delivered.

I would like to have a lotus birth so please keep the placenta attached to my baby.

My partner would like/not like to cut the cord.

I would like skin to skin.

I wish/do not wish my baby to suckle to encourage 3rd Stage.

3rd Stage – Delivering the Placenta

I wish to have an actively managed 3rd stage / I wish to deliver the placenta physiologically.

I only wish cord traction to be used if syntometrine has been administered.

If there are signs of haemorrhage then I will have IV ergometrine as necessary.

I would like to hold my baby immediately / I would like the baby to be washed first.

I would like our baby to stay with one of us at all times.

I would like to be left alone with my baby.

I would like conversation kept to a minimum.

I would like to see my placenta and have it explained to us.

I would like my placenta to come home with us.

I would like my placenta go to medical research.

I would like my placenta to be disposed of for me.

Vitamin K

We do / do not consent to Vitamin K injection.

We would like it orally/by injection.

Multiple birth –

We would like both/all of the babies to be taken to special care together / If one baby needs special care and the other(s) don’t we would like the well baby(ies) to stay with me until we leave.

Feeding

I wish to breastfeed as soon as is appropriate.

I would welcome the help and support to breastfeed.

I wish to bottle feed as soon as appropriate.

Emergencies

I or my birth partner / doula / friend will discuss all eventualities and make decisions as and when they arise. Please share any concerns with us as soon as they arise. It will help us to know the answers to these questions:

1. What is wrong?

2. What do you suggest and why?

3. What would be the possible outcomes/benefits/risks with this intervention?

4. What happens if we do nothing?

5. Are there any alternatives?

6. How much time do we have to make a decision?

We want a healthy and happy baby and mother and so we will be guided by balanced, informative advice.

Unexpected Situations

In the event that assisted delivery is necessary I prefer ventouse/forceps.

In the event that a caesarean section is necessary I would like to have a spinal / general anaesthetic.

In the event of a c-section the person to come with me to theatre is…………………………

I would like skin to skin happen with…………………………………………………until I am ready to take over.

I do/do not wish my baby to be cleaned before I meet them.

I intend to breastfeed my baby so no milk supplements.

I am happy for my baby to be given milk supplements until I can breastfeed.

I would like to be consulted if my baby needs to go to special care.

In the event my baby needs to go to the special care unit then they will be accompanied by……………………………………………………………………..

In the post-natal ward

We do not want our baby to be given any artificial milk.

I intend to bottle feed on demand / I intend to breastfeed on demand.

I would like our baby with me at all times unless I request otherwise

I would like to be present for any paediatric examinations/ the hip test

I would like to be present when our baby has a nappy change or bath

We would like our other children to visit as soon as possible after the birth I would like to be consulted as to when I should be discharged from hospital

Any Other Comments:

I do/do not wish students observing or helping

This is a sample birth plan and should be adjusted to meet the needs of each individual couple. If you think you may have a c-section then please have a look at the C-Section birthing Wish List and amend this as you see fit.

Remember, “Everything has a place” and while we can account and make plans for almost all of our life when it comes to birth there comes a time when we simply have to let go and surrender.

Check out the LushTums Blog for more information on Pregnancy, Birth & Motherhood.

The post LushTums Birth Wish List Template appeared first on Bloom Yoga Bristol.

The term Pelvic Girdle Pain (PGP) is used to describe pain experienced in the front and back of your pelvis. You may have previously heard the term Symphysis Pubis Dysfunction (SPD) used; however, PGP is now the accepted name for this condition. 

What is PGP? 

PGP describes pain in the joints that make up your Pelvic Girdle; this includes the Symphysis Pubis Joint (SPJ) at the front and/or the Sacroiliac Joints (SIJ) at the back. 

The discomfort is often felt over the pubic bone at the front, below your tummy, or across one side of your lower back, or both sides. 

You may also have: 

• Difficulty walking 

• Pain when standing on one leg (e.g. climbing stairs, dressing, or getting in or out of the bath) 
• Pain and/or difficulty moving your legs apart (e.g. getting in or out of the car) 
• Clicking or grinding in the pelvic area – you may hear or feel this 
• Limited or painful hip movements (e.g. turning over in bed) 
• Difficulty lying in some positions (e.g. on your back or side) 

• Pain during normal activities of daily life 
• Pain and difficulty during sexual intercourse 

With PGP, the degree of discomfort you are feeling may vary from being intermittent and irritating to being very wearing and disabling. 

What causes PGP? 

Sometimes there is no obvious explanation for the cause of PGP. Usually, there is a combination of factors causing PGP including:  

• The pelvic girdle joints moving unevenly  

• A change in the activity of the muscles of your tummy, pelvic girdle, hip and pelvic floor, which can lead to the pelvic girdle becoming less stable and therefore painful 
• A previous fall or accident that has damaged your pelvis  
• A small number of women may have pain in the pelvic joints caused by hormones  
• Trauma 
• Occasionally, the position of the baby may produce symptoms related to PGP. 

General Advice 

If you experience any of the above symptoms you should speak with your midwife, GP or physiotherapist. 

You should: 

• Use a rucksack, rather than a handbag for symmetry and ease of movement.  

• Sit down to get dressed and undressed; avoid standing on one leg 
• Try to keep your knees together when getting in and out of the car 
• Place a pillow between your knees when sleeping on your side, and when turning over, keep your knees together as much as possible 
• Practice pelvic floor exercises regularly 
• Move from sitting to standing symmetrically  

• Take the stairs one at a time (lead with your less painful leg when going upstairs, and downstairs, lead with the more painful leg) 
• Keep feet no wider that hip width apart. 

Where possible, avoid activities that make the pain worse, which may include: 

• Standing on one leg 

• Bending and twisting to lift, or carrying a toddler or baby on one hip 
• Crossing your legs 
• Sitting on the floor 
• Sitting twisted 
• Sitting or standing or long periods 

• Lifting heavy weights (e.g. shopping bags, wet washing, vacuum cleaners and toddlers) 
• Vacuuming 
• Pushing heavy objects like supermarket trolleys 
• Shuffling things across the floor with the side of the foot 
• Slow down and don’t walk so far  

• Avoid breaststroke if swimming. 

This is not an exhaustive list. 

Treatment

The good news is that, because PGP is a mechanical joint problem rather than a hormonal problem, it can usually be treated effectively by ‘hands-on’ manual therapy from an experienced physiotherapist, osteopath or chiropractor.

PGP is treatable at any stage of pregnancy, or after your baby is born as soon as you feel able to visit a manual therapist. The therapist gently uses their hands to release stiff or ‘stuck’ pelvic joints and relieve painful muscles, restoring normal movement to your pelvis and reducing your pain.

Exercises, mobility aids and pain-relieving medication can help you to manage some of the symptoms of PGP but they do not address the underlying cause of your pain, your pelvic joint dysfunction. Often, a high degree of pain prevents muscles from working properly so, regardless of how much you exercise, your muscles are unlikely to function correctly. However, once your pelvic joints and muscles are treated with manual therapy and move more freely (normally), you should experience less pain. Exercises are important to help to strengthen the muscles supporting your pelvis, and mobility aids and pain relief can help to manage symptoms between treatments.

A support belt can be used for walking and sitting throughout the day, to support the pelvis and help reduce any pain. This is usually only beneficial once the pelvis has been realigned. 

Safe Poses in Yoga 

• Practice pelvic floor exercises regularly to strengthen the structure from the inside out. Whilst doing this you can use props and the wall to lean against for more support in sitting (not in easy pose, better in kneeling, legs straight, janu legs or mermaid) 
• The mermaid sequence is particularly effective for stabalising this area and bringing it into alignment usually. If uncomfortable it can be easier to do on a chair or ball. Can combine this with pelvic floor exercises 
• Pelvic tilts and circles can ease pain whilst improving alignment and building strength and stability – these can be done in all fours or sitting 
• Sitting on a birth ball and slowly inhale and lift one foot off the floor and holding it and exhaling down, alternating feet. This is very strengthening 

• Ensure transition to floor or standing with knees touching at the same time to support the pelvis evenly 
• Janu-Legs sequence  – with pillow under bent knee and focus on pelvic floor strengthening and breathing 
• Cat pose. 

Yoga Poses to Avoid

• No easy pose (better in kneeling, legs straight, janu legs or mermaid) 
• No butterfly pose 
• No sitting cross legged 
• No wide legged sitting – keep legs hip width, pillow under knees 
• No standing on one leg (no balance poses) 

• No deep squatting – only one down one or two inches 
• No super mama pose. 

Local Contacts 

Helen Foster 

Helen has a special interest in treating women with pregnancy related back and pelvic pain and has completed research investigating the effectiveness of treatment for this group of patients. 

References 

https://pogp.csp.org.uk/system/files/publication_files/POGP-PGP%28Pat%29%28UL%29.pdf

http://www.eastcheshire.nhs.uk/…/Carpel%20Tunnel%20Syndrome… 

https://pelvicpartnership.org.uk/treatment/

The post Symphysis Pubis Dysfunction (SPD) / Pelvic Girdle Pain (PGP) appeared first on Bloom Yoga Bristol.

This uncertainty can affect us in many different ways, physically, socially and psychologically. The feelings of fear and anxiety are completely normal. We have to acknowledge these feelings when they arrive and let them flow through us. We want to let go of any feelings that arise from things that we cannot control and focus on what we can. 

I take control of what I can, I let go of what I can’t 

We can feel overwhelmed with thoughts or feelings spiraling around our mind. To help with this we need to acknowledge and identify them, for example “I’m noticing anxiety” or ‘I’m noticing fear”. As you acknowledge the thought or feeling, try to connect and come back into your body. You can try this by focusing on your breath; take a deep inhale through the nose followed by a long exhale through the mouth. Notice how this feels for you. Maybe you notice how it is cold as the breath comes in through the nose, and how it is slightly warmed as it comes out of the mouth. This can really help to calm your mind and body whilst bringing you into the present moment. Hopefully you are feeling a little more grounded and aware of what you are feeling so that you can write it down. Focus on letting go of what you do not have control over and focus on writing a plan for the things you can control.

Hopefully this blog post will help you to re-focus on what you can control and help you to prepare for your calm and positive birth with confidence.

We can’t control the journey of birth or how it unfolds, but we can  control the way we react to it. 

Although things are changing day by day with restrictions being put in to place; you can still have your positive and empowering birth. It may not be the birth you imagined or wished for, but it can still be POSITIVE and EMPOWERING.

What can you can do leading up to giving birth?

B.R.A.I.N

A useful tool to use to make any decisions during pregnancy and birth is B.R.A.I.N: 

B ~ What are the BENEFITS?

R ~ What are the RISKS?

A ~ What are the ALTERNATIVES?

I ~ What does your INTUITION tell you to do?

N ~ What are the outcomes or possibilities if we do NOTHING?

When faced with a decision, or when at a crossroads, take a moment to ask yourself and/or your midwife/doctor questions based on the above, to help you make informed choices.

Be Flexible With Your Birth Wish List/Plan

It’s always best to enter labour with an open mind and to be prepared for any avenue that birth may take you. Explore all of your options and write you birth wish list in order of preference.

Your midwife will be there to support you, so giving them a copy of your wishes/preferences will allow them to understand exactly what you want and reduces the need for too many questions and disturbances. 

Learn About Your body And The Process Of Birth

Understanding how your body works to birth your baby can really help to take away any fear or anxiety. When you understand how your body is designed to perfectly birth your baby it will provide you with a new respect and love for your body – it is incredible!!

This can help you to trust in your body and to feel powerful! Feeling positively about your body can really help your cervix to dilate. If we hold on to any negativity or fear, then this can have the opposite effect and slow down the dilation of the cervix. Positive affirmations can also be very powerful. 

My body and my baby knows how to work together perfectly 

Birth Bag

If you’ve been informed that you’re unable to have your birth partner with you after birth, then there are some additional things you can pack into your bag to ensure you still feel connected and supported.

– Pack your phone/ipad (don’t forget the charger!) and headphones so that you can stay connected with your birth partner, family and friends. You can also use the headphones to listen to your favorite podcasts whilst baby is asleep.

– Pack yummy snacks, things that will give you energy and make you feel good.

– Pack books/kindle to read in bed whilst baby sleeps or you can nap too

– You may also wish to pack something comforting, maybe a your birth partners t-shirt with their scent on.

It’s important to know that you will be well looked after and supported by your team of midwives whilst on the maternity ward. You can make the most of this support with things like feeding and any other questions you have.

Sign up to an online food delivery service

You can sign up for Mindful Chef, Hello Fresh or Gusto (there are many more to chose from) to have fresh meals delivered to your door, which include easy recipes to follow. This will take the stress away from having to think about what to have for dinner. You could order 3x meals a week and in between these you can eat pre-prepared meals from your freezer, such as lasagna, which freezes and reheats well.

Childcare

If you already have a child and have family that live far away, are a key worker or in are high risk, you may be wondering how you will manage childcare whilst you are in labour. Hopefully you can find a close friend, who has been or will self isolate so that they can be healthy and ready to cover childcare. Doulas are also a great option if you are looking for an extra layer of support. 

What can you do during labour?

Only YOU have control of your body. You are still the decision maker. You still have rights and you still give consent. Never before has it been so important to tune in with your body and trust your instincts.

Birth Partners

Restrictions have been put in place to only allow one birth partner.

It is important to know that you will have a caring and supportive team of midwives looking after you and they will be your advocates for you and your birth wishes.

– Ensure your birth partner can self-isolate with you; this will reduce their exposure and increase the likelihood that they are healthy when the day comes.

– You can also pick a backup birth partner and ask that they self isolate too, in the event that they need to attend if your partner is ill or showing symptoms.

– Pack a tripod so if your birth partner or second birth partner can’t be with you, then you can still connect and have them with you virtually, whilst your team of midwives are supporting you.

Your Birthing Space

Your vagina and cervix are sphincter muscles and act just the same as your other sphincter muscles. They do not respond on command. They open more easily in a comfortable and intimate atmosphere where a woman feels safe. You wouldn’t be able to poo on demand or if you were feeling uncomfortable or had people watching you – giving birth is no different!  

With current restrictions in place, it is important to know that no matter where you give birth, you can still create your ideal birthing space. This relaxing and safe space will encourage oxytocin and endorphins.

– When you arrive into your birthing space, ask the midwife to leave for a little while so you can settle in and set everything up.

– Keep the lights low and any noise and commotion to a minimum.

– Set up fairy lights and battery powered tea lights.

– Put on your birthing playlist.

– Essential Oils or any smell that relaxes you (I love the Aveda chakra sprays).

How To Release Tension In The Body And Mind

During labour you want to welcome and invite the contractions, reminding yourself that each one is bringing you a step closer to meeting your baby.

As we welcome the contractions, we focus on relaxing and softening our body to make more space for baby. We want to release any physical, mental or emotional stress or tension that is held within the body as this can actually stop you from dilating. Here are some ways to release tension and encourage your cervix to dilate:

1. Share how you are feeling with people. Speak out your worries and fears as this will release any negative energy that you are holding in your body. This release will enable you to focus on relaxing and softening your body to make more space for your baby during labour.

2. If you have tension in the jaw then you have tension in your sphincter muscles. To help relax these you can practice the birth breathing from our yoga class, soft sighs, chanting, singing or blowing raspberries to soften and relax the jaw, which will help to relax the cervix and vagina. This will also help to sooth the nervous system and bring about a sense of calm.

3. Focus on your birth breathing. This will help your busy mind to become a little quieter, which in turn will wake up ‘the monkey’ part of the brain. This will really help you to get into the meditative birthing zone (all fours circles or figure of 8s will help as you breath fully).

4. Your mind can have a powerful effect on your cervix. Comfort, love, humour and reassurance can help you to dilate. You can never be amused and afraid at the same time, so chose humour .

What can you do when baby is here?

Plan for the Golden Hour

Make sure this is covered within your wish list. Let your midwife know your preferences for skin-to-skin, cord clamping, feeding etc. This will be a very special time for you and your birth partner before being transferred to the maternity ward. You will not feel rushed, this is your special time.

If your partner is not there due to restrictions, then you can ask your team of midwives to take photos and ensure a video call is set up with your partner. They will make sure that you feel safe and supported.

Breastfeeding 

Current advice relating to Coronavirus and newborns is that women and babies should remain together and breastfeeding should continue as normal. Your midwives can help and support you with breastfeeding and you can also contact the National Breastfeeding Helpline (0300 100 0212) or a local peer support group (hopefully you will have a local group on FB) for additional support. 

Contact With Baby

If you are bringing your baby home during this period of isolation, then enjoy creating your safe little bubble at home. Enjoy drinking tea and eating toast in bed whilst staring in awe at your little baby. Give yourself time to rest and recover in bed. Use this time to really get to know each other and enjoy all the cuddles. Connect in with family via Skype, Facetime, Zoom.  As ever, if you need any support please contact your local LushTums Teacher.

Kate Bulman, Bloom Yoga Bristol

The post How To Feel Empowered In A Time Of Uncertainty appeared first on Bloom Yoga Bristol.