What is the significance of Savasana in yoga practice. How does Savasana affect the nervous system. Why is Savasana considered the most important pose in yoga. What are the physical and mental benefits of practicing Savasana. How does Savasana relate to the concept of death and rebirth in yoga philosophy.

The Essence of Savasana: More Than Just a Resting Pose

Savasana, pronounced shuh-VAH-suh-nuh, is a fundamental yoga pose that holds a special place in every practice. Often referred to as the “corpse pose,” it involves lying supine on the mat with arms and legs extended, palms facing upward, and eyes closed. While it may appear simple, Savasana is considered the true peak of any asana sequence, serving as the culmination of the entire practice.

Why is Savasana so crucial? It allows practitioners to fully absorb the benefits of their yoga session, integrating the physical and mental work they’ve done. By releasing tension and entering a state of deep relaxation, yogis can experience a profound sense of calm and rejuvenation.

The Proper Execution of Savasana

To practice Savasana effectively:

• Lie on your back with legs extended and arms at your sides
• Allow your feet to fall open naturally
• Turn your palms to face upward
• Close your eyes and focus on deep, slow breathing
• Consciously relax each part of your body, from toes to scalp

For those with lower back issues, placing a bolster or folded blanket under the knees can provide additional support and comfort.

The Historical Roots and Significance of Savasana

Savasana’s importance in yoga practice is not a modern invention. Its origins can be traced back to ancient texts, notably the Hatha Yoga Pradipika from the 15th century. This classical yoga manual includes Savasana among its described asanas, highlighting its enduring significance in the yoga tradition.

Is Savasana truly indispensable in yoga practice? Many practitioners and teachers would argue that it is. As the only pose consistently included in every yoga sequence, Savasana serves a vital purpose in balancing the energetic effects of physical practice and preparing the mind for deeper states of meditation.

The Physiological Impact of Savasana on the Nervous System

One of the most significant benefits of Savasana is its profound effect on the nervous system. After the physical exertion and controlled breath work of a yoga session, the body experiences a stress response. Savasana acts as a counterbalance, activating the parasympathetic nervous system—often referred to as the “rest and digest” mode.

How exactly does Savasana influence our physiology? Research conducted by the National Journal of Basic Medical Sciences in Mysore, India, has shown that regular practice of Savasana can lead to:

• Decreased resting heart rate
• Increased parasympathetic dominance
• Improved stress resilience in daily life

These findings are further supported by a study from the Physical Education School of the University of Sao Paulo, Brazil. Their research demonstrated that the heart rate-lowering effects of Savasana could persist for up to 35 minutes after the practice, benefiting both hypertensive and normotensive individuals.

Beyond Relaxation: Savasana as a Gateway to Deeper Meditation

While the physical benefits of Savasana are substantial, its true power lies in its potential for deep meditation and spiritual exploration. The stillness achieved in Savasana creates an ideal environment for practices like Yoga Nidra, a guided meditation technique that brings practitioners to a state of consciousness between waking and sleeping.

In this liminal space, practitioners can experience a profound sense of relaxation and self-awareness. It’s an opportunity to observe the mind without attachment, potentially leading to insights about one’s true nature beyond the physical body.

Savasana and the Path to Samadhi

For dedicated yogis, Savasana is more than just relaxation—it’s a stepping stone to samadhi, the ultimate goal of yoga. Samadhi represents a state of complete absorption and union with the universal consciousness. The deep stillness cultivated in Savasana is essential for reaching this advanced state of meditation.

Can Savasana really lead to such profound experiences? While individual results may vary, many practitioners report experiencing moments of transcendence, deep peace, and connection to something greater than themselves during this seemingly simple pose.

The Symbolism of Death and Rebirth in Savasana

The Sanskrit name “Savasana” literally translates to “corpse pose,” a term that might seem morbid at first glance. However, this name holds deep philosophical significance within the yoga tradition. By mimicking the posture of a corpse, practitioners symbolically “die” to their old patterns, thoughts, and attachments.

Why focus on death in a practice aimed at vitality and well-being? In yoga philosophy, death is not seen as an end, but as a transition and an opportunity for rebirth. Each time we practice Savasana, we have the chance to let go of what no longer serves us and emerge renewed.

Savasana as a Practice for the Ultimate Transition

Some yoga traditions view Savasana as a preparation for the ultimate transition at the end of life. By regularly practicing the art of conscious relaxation and surrender, practitioners aim to cultivate a state of mind that will allow them to face death with equanimity and grace when the time comes.

This perspective transforms Savasana from a simple relaxation technique into a profound spiritual practice with far-reaching implications for how we live our lives.

Integrating Savasana into Your Yoga Practice

Given the importance of Savasana, how can practitioners make the most of this pose? Here are some tips for enhancing your Savasana experience:

1. Allow sufficient time: Aim for at least 5-10 minutes of Savasana at the end of your practice.
2. Create a comfortable environment: Use props like blankets or eye pillows to enhance relaxation.
3. Focus on the breath: Use slow, deep breathing to calm the mind and body.
4. Practice non-attachment: Observe thoughts without engaging with them.
5. Gradually return to awareness: Take your time coming out of the pose, moving slowly and mindfully.

Remember, the goal is not to fall asleep, but to remain in a state of relaxed awareness. With regular practice, you may find that Savasana becomes one of the most rewarding aspects of your yoga routine.

Common Challenges in Savasana and How to Overcome Them

Despite its apparent simplicity, many practitioners find Savasana challenging. Common difficulties include:

• Physical discomfort
• Mental restlessness
• Difficulty staying awake
• Emotional overwhelm

How can you address these challenges? For physical discomfort, experiment with props and modifications to find a position that works for your body. To calm mental restlessness, try focusing on your breath or using a guided relaxation technique. If you tend to fall asleep, practice with your eyes slightly open or in a seated position. For emotional overwhelm, approach the practice with self-compassion and remember that it’s okay to experience and release emotions during Savasana.

The Broader Impact of Savasana on Daily Life

The benefits of Savasana extend far beyond the yoga mat. Regular practice can lead to:

• Improved stress management
• Enhanced emotional regulation
• Better sleep quality
• Increased self-awareness
• Greater overall well-being

How does Savasana achieve these effects? By training the mind and body to enter a state of deep relaxation at will, practitioners develop a valuable skill for navigating the challenges of daily life. This ability to find calm amidst chaos can be a powerful tool for maintaining balance and perspective in our fast-paced world.

Savasana as a Mindfulness Practice

In many ways, Savasana can be seen as a form of mindfulness meditation. It cultivates present-moment awareness, non-judgmental observation, and the ability to let go of thoughts and distractions. These skills, honed on the mat, can be applied to various aspects of life, from interpersonal relationships to professional endeavors.

Can the principles of Savasana be applied off the mat? Absolutely. The art of conscious relaxation and non-attachment can be practiced in countless daily situations, from waiting in line at the grocery store to navigating a stressful work meeting.

Exploring Variations and Related Practices

While traditional Savasana involves lying flat on the back, there are several variations and related practices that can enhance or complement the experience:

• Supported Savasana: Using bolsters or blankets to elevate the legs or support the spine
• Side-lying Savasana: A more comfortable option for pregnant women or those with back issues
• Yoga Nidra: A guided meditation practice often performed in Savasana position
• Progressive Muscle Relaxation: A technique of systematically tensing and relaxing muscle groups
• Visualization: Using mental imagery to enhance relaxation and focus

Experimenting with these variations can help you find the most effective approach for your personal practice and goals.

The Role of Music and Sound in Savasana

Many practitioners find that music or sound can enhance their Savasana experience. Options range from ambient nature sounds to crystal singing bowls to specially composed relaxation music. The key is to choose sounds that support rather than distract from your state of relaxation.

Some popular options for Savasana soundtracks include:

• Crystal singing bowls and piano music for heart chakra activation
• Recordings of natural sounds like crickets or ocean waves
• Soft chanting or mantra music
• Guided relaxation or body scan recordings

Experiment with different sounds to find what works best for you, keeping in mind that silence can also be a powerful backdrop for deep relaxation.

The Future of Savasana: Integrating Ancient Wisdom with Modern Science

As interest in yoga and mindfulness continues to grow, researchers are increasingly turning their attention to practices like Savasana. Future studies may provide even more insight into the neurological, physiological, and psychological effects of this powerful pose.

How might our understanding of Savasana evolve? Potential areas of exploration include:

• The long-term effects of regular Savasana practice on brain structure and function
• The role of Savasana in managing specific health conditions
• The potential of Savasana-based techniques in clinical settings
• The intersection of Savasana with emerging fields like psychoneuroimmunology

As we continue to bridge the gap between ancient yogic wisdom and modern scientific understanding, practices like Savasana may play an increasingly important role in holistic approaches to health and well-being.

Savasana in the Digital Age

In our increasingly connected world, the ability to disconnect and find stillness is more valuable than ever. How can the principles of Savasana be adapted for the digital age? Some yoga teachers and app developers are exploring ways to integrate Savasana-inspired practices into daily life through smartphone reminders, virtual reality experiences, and wearable technology that guides users into states of deep relaxation.

While these modern adaptations may seem far removed from the traditional practice of Savasana, they reflect the enduring relevance of this ancient technique in addressing the challenges of contemporary life.

Savasana: Its Meaning & The Concept Of Rebirth

There’s a popular meme on social media that reminds us each time someone skips savasana, a unicorn dies. We’ll never know if this is true. What we do know, is that savasana is the true peak pose in any asana class. In fact, your entire vinyasa practice is geared towards allowing you to rest more comfortably in this final and most important shape. We explore the significance and meaning of savasana and why next time you might want to stay even longer.

In savasana, we aim to get as comfortable as possible, so we can let go of the distractions of the body and simply rest.

Savasana (pronounced shuh-VAH-suh-nuh) is a supine resting pose, in which you lie on your back, fully relaxed with your arms and legs extended, palms face up by your side, and eyes closed. Those with lower back troubles can practice savasana with a blanket or bolster under their knees, to allow the low back to lie flat. A more extreme modification includes resting with knees bent and feet rooted on the ground, toes facing inward allows the knees to naturally rest against each other.

Descriptions of savasana as an asana date back to the Hatha Yoga Pradipika, a 15th-century text in which we find many of the earliest references to the yoga poses that are still practiced today. It is the only pose among all the asana that is included in every sequence, a hint to its significance.

As our physical yoga practice manipulates and purifies the prana within, a stress response arises that needs to be mitigated. Practiced at the close of an asana practice, savasana serves to calm the central nervous system after the stress of physical movement and a fiery ujjayi breath. By engaging the parasympathetic nervous system, savasana dampens this stress response. Without savasana, we miss out on the joy of post-yoga bliss.

Read more: Learn what prana is and how to feel it.

A study by Mysore’s National Journal of Basic Medical Sciences demonstrated that the regular practice of savasana decreases resting heart rate and leads one towards parasympathetic dominance. Savasana practitioners are thus less likely to reach peak stress, even outside of a yoga class. Similar results were reported by the Physical Education School of the University of Sao Paulo, Brazil. Savasana decreased the heart rate of their study participants for up to 35 minutes after the relaxation exercise, and the effect was the same for both hypertensive and normotensive participants. 

On a physical level, savasana returns us a state of deep relaxation, bringing the body back to homeostasis after an intense physical practice. Yet there’s much more to savasana than meets the eye. 

The deepest meditation practices take place in savasana. Yoga Nidra for example, typically practiced in a supported savasana, brings us to the state of consciousness between waking and sleeping where we learn that we are much more than the body itself. Deep stillness in both body and mind is necessary for reaching yoga’s completion stage, samadhi, full integration with universal love and transcendent bliss.

Before reading on you might want to bookmark these guided practices and music tracks for your well-deserved savasana:

1. Shavasana – A Practice Of Resting Thoughts & Feelings
   Kerry Brennan

   11:26

2. Crystal Singing Bowl & Piano to Energize Heart Chakra
   Claudio Senna Venzke

   7:21

3. Deep Relaxation – Brave Restorative Savasana (Guided)
   Radha Brave

   9:53

4. Savasana Crickets (Music)
   Tina Lear

   5:44

5. Guided Shavasana
   Lawrence Conlan

   9:26

6. org/MusicRecording”>

   Ong Namo (Chanting)
   Carrie Grossman

   7:11

7. Body Scan for Sleep or Savasana (Guided)
   Laura Trimble-Thompson

   5:01

8. Toning (Music)
   Cheryl Chaffee

   7:37

About Corpe And Death Pose

Savasana translates to corpse pose and is alternatively referred to as mrtasana or death pose. In our western culture, we don’t often talk about death. Your yoga teacher will likely use the Sanskrit name for savasana more than for any other pose. Yet the power of savasana is directly related to the practice of dying and death preparation, and to separate it from that fact is to lose its deepest meaning.  

It’s helpful to remember that our yoga practice is not about getting things. Not the perfect body, nor the clearest mind, nor a life of perpetual sunshine. Every quality of an enlightened being is already within us and through yoga, we drop the veils and cease the churning of the mind that prevents us from recognizing this. Yoga is a letting go.

While the body and subtle body benefit from the movement and exertion of asana, yoga’s ultimate state is only achieved when we stop. It’s in savasana that we practice the very important task of doing nothing, in both body and mind. When we lose ourselves as the actor, bliss arises.

Savasana is then the practice of death. Death of the ego, death of all craving and grasping toward anything outside of us we mistakenly think will cause our happiness, and death of all aversion to anything we think is causing our unhappiness. In savasana, we practice recognizing that everything is perfect exactly as it is. There’s nothing left to do.

Savasana marks the death of who we were when we first walked into our yoga class. In the space of this pose, we have the opportunity to transform. What we’re re-born into before we awaken and head back out into the world, is entirely up to us.

Read more: Learn about the meaning of surrender in yoga and meditation practice.

The Cycle Of Yoga: Rebirth

It’s through the practice of death that we remember the preciousness of our life, and receive inspiration on how to live. It’s befriending the unpredictability of death, not just in savasana, but in each moment of our lives, that inspires us to stay on our spiritual path.

Everything in this world arises, lasts for a while, then dissipates. This is the cycle of birth, life, and death.

While the concept of past and future lives or rebirth can be difficult to understand, we only have to look to this one life to see that we are a brand new human compared to who we were as a baby, a child, before a negative or positive life-changing event, or sometimes even last week. 

Practicing savasana is not only a fantastic reminder of our own mortality and the impermanence of our human body, but in savasana, we become aware that we are much more than the body itself. With the distraction of the body gone, we open to the experience of stillness, and if we learn to remain still, we become better acquainted with our minds.

Savasana predates hatha yoga as the traditional pose in which to practice dissolution meditations, a yogi’s dress rehearsal for directing the consciousness to unite with the divine at the moment of death. Death for the highest yogic practitioners is not an endpoint. In yoga, a conscious death marks a transitional stage from this human life to eternity.

While formal dissolution practices require the guidance of a teacher, we can each practice a dissolution of sorts in savasana by connecting to a slower, gentler breath, or the spaces in between each breath. Savasana is the perfect space in which to meditate on universal love and connect to the state of samadhi.

Read more: Lama Brian Hilliard explains how yoga postures, asanas, have the power to help us access the treasure of mind.

As we slowly awaken from this post and state, we intentionally explore back into our body as though it is brand new, because, after savasana, it is. We roll from savasana to the fetal position to mimic a rebirth. As we rise, we are “reborn” as a clear-headed, peaceful, and more loving version of ourselves. 

We arise from savasana imbued with each of the benefits we’ve received by making it to our mats, and especially, the benefit of remaining still for that final resting pose.

Explanation of Fetal Positions; What Poses Are Beneficial and What Poses Should Be Avoided During Pregnancy

Navigation

• What are the different fetal positions?
• Why is the left side of the uterus often the best? 
• Why the posterior fetal position can be problematic for labor and delivery
• How can I tell what fetal position my baby is in?
• What can I do to encourage my baby into the correct fetal position for labor and birth?
• Breech position
• Signs of fetal malposition during labor
• Ways to help a malpositioned baby during labor
• My labor was classed as ‘failure to progress’
• FAQs

Did you ever wonder why some births speed along like a runaway train and others putter, stall and petter out? 

One main factor can be the baby’s position (fetal position).  

Birth is a marriage of efforts by both the person in labor and the baby. The cervix opens as the baby’s head pushes against it with each powerful contraction.

You can visualize this action by picturing the cervix as a turtleneck sweater through which the head slowly emerges. Ideally, to push the cervix open most effectively, the baby’s chin is tucked toward the chest, and the smallest, most malleable part of the baby’s head (posterior fontanel) presents first. 

However, sometimes the baby is facing backwards (posterior), the baby’s head is tipped with the ear leaning towards it’s shoulder (asynclitic) or the baby’s head is extended away from the chest which results in the diameter of the head measuring larger. Also the side and back of the head won’t naturally mold the way the fontanel will and this can slow labor down. 

What are the different fetal positions?

Fetal Positions

LOA- Left Occiput Anterior- the baby’s back is towards the parent’s left front side.

OA- Occiput Anterior – the baby’s back is towards the parent’s front body.

ROA- Right Occiput Anterior- the baby’s back is towards the parent’s right front side.

OT- Occiput Transverse- the baby’s back is to the parent’s side.
OP-Occiput Posterior – the baby’s back is towards the parent’s back.
ROP- Right Occiput Posterior- the baby’s back is towards the right side of the parent’s back.
LOP- Left occiput posterior – the baby’s back is towards the left side of the mother’s back.

Why is the left side of the uterus often the best? 

The uterus is not symmetrical. The right side is steeper than the left which is more rounded. When a baby is nestled into the left side, the chin is flexed, or tucked deeply into its chest, presenting the smallest part of the baby’s head to descend downward into the pelvis.  

When the baby is on the right side, because of the steeper angle, the baby’s chin may move away from its chest. This could make birth more difficult.

To understand the different fetal positions and how they impact birth and labor check out the video below that I made.

Why the posterior fetal position can be problematic for labor and delivery

A baby presenting in a posterior fetal position can lead to a host of issues. Dilation and progression usually take longer, and some birthing people get “stuck” at a certain point. They may experience intense back pain because the baby’s skull is pressed up against their sacrum. They may also experience the urge to urinate during each contraction, because the baby’s forehead is pushed up against their bladder.

When the baby is in the OP or OT positions, the fontanel is not the presenting part. Instead, it is likely that part of the baby’s un-moldable forehead is pressing up against the cervix. Sometimes the baby’s back is in the anterior position, but the baby’s head is slightly asynclitic, meaning it is slightly kinked to the side. This is also going to create a bit of a problem in pushing the cervix open in a timely manner.

At times it is difficult to rotate a baby out of the posterior position, especially if the baby has entangled itself in the cord or is deeply engaged in the pelvis. There are yoga poses that are encouraged and discouraged during the last trimester to help the baby move into the ideal birthing position.

Specific yoga poses to omit from third trimester practice

• Prolonged Legs up the wall
• Supta Baddha Konasana (at the end of class)
• Supported bridge for a long period of time

Legs up the wall position Supta Baddha Konasana Pose

How can I tell what fetal position my baby is in?

For some people it can be difficult to feel what is happening internally. In addition to not understanding the movements inside, some expectant parents are at a further disadvantage by having an anterior placenta (the placenta being adhered to the front of the uterus) making it even harder to feel the baby’s movements.  

Start to pay attention to where you are feeling kicks and the shapes of your belly. Ideally, if the baby is situated towards the front of your body (LOA or ROA) position, you will feel kicks on one side of your belly. If your baby is in a posterior position with its spine towards your back, the kicks will be more towards the front of your belly. Visualize your baby inside your body, if the baby’s back is towards your back, then the feet will be more towards your front.

You can also start to palpate your abdomen. First, picture your baby’s body. If the head is down, then the landmarks you are looking for are a smooth round back, a hard butt and feet. Ideally, you will feel this along either the left or right side of your belly. If your baby is facing back, then you may not feel this. Your belly will also look a bit different. Picture your baby’s back towards your back. This will leave your belly having a bump at the top- where the legs are tucked in -a small depression around your belly button, and then another bump where the arms are hugging inward.

What can I do to encourage my baby into the correct fetal position for labor and birth?

If you suspect your baby is in a posterior position, there are things prenatally you can do to encourage your baby into a different position. Even if your baby is in an anterior position, doing these things will only encourage your baby to stay put.

Work on your posture and alignment

Start with being mindful of your posture and the way you position yourself in daily life. Our daily patterns create compensations in our bodies. Do you always cross the same leg or hold your bag on the same shoulder? These small repetitive habits slowly imprint on our bodies leaving one side stronger or tighter than the other. From years of carrying my bag on my right shoulder, it’s actually a bit lower than my left!

We know that the heaviest part of the baby is the back of the head and their back. So instead of coming home and throwing your feet up and sinking into the couch, which may  draw your baby towards your back, lay on your side or rock on a birth ball which may  invite your baby into the hammock of your belly.  

Prenatal Yoga

Tight or torqued pelvic and uterine ligaments, misalignment in the pelvis, a tight psoas and tension in the pelvic floor can all lead to baby’s malposition and a stalled labor. The methodology we teach at Prenatal Yoga Center heavily centers on poses that encourage balance in the body so the baby has less obstruction on its way down and through the pelvis. We include poses that help create pelvic mobility, release tension in pelvic floor muscles and soft tissue and align the bony pelvis and spine. 

Specific asanas for preparing the pelvis for labor and delivery:

• Baddha konasana (cobbler’s pose) Opens INLET
• Supported squats 
• Unsupported squats- lengthen PF muscles and releases sacrum, but only if we know baby is in a good position! 
• Upavistha Konasana (wide angle pose)
• Ankle to knee 
• Virasana (hero’s pose)
• Child’s pose with a focus on breathing into the back ribs 
• Prasaritta Padatanasana with downdog upper body (lengthen PF muscles and releases sacrum)
• 360 breathing 
• The dangle to release the psoas
• Anjaneyasana

We do classes online and in person in our yoga studio in New York City. If you are trying to prepare your body for labor and birth as well as get your baby in the correct position, book a prenatal yoga class with us! Click the button below to book.

Book a Class

Alternative modalities

Other modalities I recommend to students are working with a pelvic floor physical therapist, having acupuncture, receiving the Webster technique with a prenatal chiropractor and doing a Spinning Babies session.

Swimming

Swimming is also a great activity to encourage your baby into the correct position as you often have your belly down while swimming which encourages the baby’s back towards the expectant parent’s back.

Breech Position

Another issue some face is the baby being in a breech position. This could mean the baby is standing straight up in the womb (footling breech), presenting butt first (frank breech), sitting cross-legged in the womb (complete breech) or the baby is kneeling inside (kneeling breech). 

Regardless, very few doctors will deliver a breech baby vaginally. If a person finds out their baby is breech, they are often anxious to try to turn the baby around. Luckily, there are some yoga poses that can assist with this.

What you can do to move your baby out of breech position

Yoga poses to encourage breech baby to turn:

• “Butt up” child’s pose
• Supported bridge pose
• Right angle handstand at the wall ***advanced practitioners only 
• AVOID squatting, as it opens the INLET of the pelvis and invites the baby to wedge itself deeper down 
• The dangle and Anjaneyasana can be helpful to release psoas that may help baby turn 

Beyond these specific yoga poses, as I mentioned before, acupuncture and chiropractic work have been known to help. You can also try placing ice at the fundus since the baby will likely move away from the cold. Or, you can place music or light down at the pelvic opening may encourage babies to head down as they are attracted to sound and light. I also recommend Spinning Babies sessions where a massage therapist can help to move the baby into the correct position.

In general, pregnant people should be mindful of the baby’s position as they near their due date and tailor their practice accordingly. Yoga can have a powerful effect on these last few weeks and days of pregnancy!

Please also note, that while inversions like butt up child’s pose, forward leaning inversion and any handstand can be helpful for many, there are contraindications as well.

Please do not invert if you have:

Heartburn

Glaucoma

High blood pressure

Suspected or known placenta issues or bleeding

High levels of amniotic fluid

If your baby has successfully turned from breech to head down. 

*Please check with your care provider if you are unsure if inverting is right for you. 

Signs of fetal malposition during labor

There are a number of indicators that show that your baby may be in a challenging position for labor and birth. Here are some of the signs. 

Pain in the lower back or sacrum

One of the biggest indicators of back labor or fetal malposition during labor is a tremendous amount of pain in the back, mainly the sacrum area. This is not to be confused with the ordinary amount of back pain a laboring person may experience. Lingering pain on the sacrum area is often secondary to the pain of the contraction itself. This pain is due to the baby’s head pressing up against the bony structure of the pelvis.

A nonlinear labor pattern

In a functional labor, the contractions generally start out rather far about, 10-15 min or so lasting 30-60 seconds. As labor progresses, the contractions become stronger, longer and closer together, forming a predictable pattern and consistently 60ish seconds long. In a dysfunctional labor, contractions are more unpredictable. They may be 3 minutes apart with short painful contractions and then dropping back to 8 minutes apart.

Slow dilation or labor has stalled

The birthing person may be experiencing strong, frequent contractions with little progress and slow dilation or labor may have stalled completely.

Frequent need to urinate

Frequent need to urinate during/after contraction. This is due to the baby’s forehead pressing against the bladder which is under the uterus. 

Checking the suture lines

If the cervix is open enough the care provider can feel for the suture lines to determine the position of the baby’s head.

Ways to help a malpositioned baby during labor

Once you have identified that the baby is malpositioned, there are ways to help adjust the baby. This often takes patience, time and effort. BUT it can work, so don’t give up hope!

Releasing tension

As mentioned before, sometimes tension in the muscles and ligaments can stall labor and distort the position of the baby’s head as it tries to move through the pelvis. You can try ‘shaking the apples’ and jiggling the hips and thighs, ‘Shaking the apples’ helps relieve tense muscles. If someone is unable to relax between contractions, the tension is going to accumulate in the muscles. ‘Shaking the apples’ is done by shaking the thigh and glute muscles. ‘Jiggling’ is done by releasing the fascia. This is a very gentle movement. Someone on your birth team would softly place their hands on your thighs and butt and softly jiggle.

Changing position during labor

Your baby may be rather engaged in the pelvis and actually need to be disengaged to help it properly rotate. You can do this in a “butt up child’s pose” or a forward leaning inversion. This is an effective way to float the baby’s head out of the pelvis and allow it to reposition itself. 

Lay on your side in a semi-prone position with your bottom leg extended and top leg elevated on a peanut ball, pillows or a bolster. Roll towards your belly so your top hip is leaning forward. Take into consideration which side the baby’s head is facing. If the baby is ROP (right occiput posterior) then you should be laying on your left side. This will encourage the baby’s back towards your belly.

Hot water bottle or warm bath

A hot water bottle or warm bath can help relax the round ligament and broad ligament that may be pulling on the uterus.  

Make more space for baby to rotate

If the baby is a bit more stubborn to move, you will likely want to work on positions that open the pelvis allowing for more space to rotate the baby- like lunges. 

You can do this either standing on your knees. 

Ways to make more space for the baby to rotate:

Side Lunges – Standing. Have your hips facing squarely forward and place a stool to your side. Externally rotate your leg and bring one foot up on the stool. Then lean into the lifted leg and then rock away. Keep repeating this action for at least 5 contractions. This will create an asymmetric opening of the pelvis and can help rotate the baby. 

Kneeling – Similar to standing but you are on your knees. 

Lying down – Use a peanut ball to support your top leg to open your pelvis. (See above for more details of how to position your body.)

Side walking up and down stairs – will also have the same effect of opening the pelvis.  

Sidelying release – This is a technique I learned from Spinning Babies during my Spinning Babies Parent Educator Certification! This position makes more space for the baby and releases ligament and muscle tension. Here is the link to check it out!

Declining an amniotomy

If the baby is still malpositioned, DO NOT opt for an amniotomy (breaking the water). While it may sound enticing and hopeful that this intervention could possibly move labor along, the water still intact will give some cushioning and more ease in trying to rotate the baby. With the bag broken, the head may go further down in the WRONG position.

Epidural

Sometimes, an epidural can also assist in helping a baby to rotate. If the birthing person is exhausted and the pelvic muscles are tight and constricted, putting them into a relaxed state can allow the baby to move more easily.

Advocating for more time

Knowing that malpositioned babies take the longer to dilate, be prepared to push against preconceived ideas of labor progress. Seventy percent of cesareans are due to “failure to progress” which could be from poorly positioned babies. Ask “I am ok? Is my baby ok? Can we have more time?” These questions can possibly afford you more time to let your baby maneuver itself into a good position.

My labor could have been classified as as ‘failure to progress’

I would like to finish this blog post off on a personal note. When I was giving birth to my baby I could have easily been one of the seventy percent to have a c-section for failure to progress. However, I was very lucky as my midwife gave me the time (about 42 hours!) and tools to turn my baby so I could birth him vaginally.

If you find that your baby is not in an optimal fetal position, try some of the things that I have listed in this blog post to help move your baby into a better position. Even if you do find yourself in labor with a baby that is not in the optimal position for birth, it is still possible to move the baby into a better position. Try to find a birth team that is supportive and will help you to ask for the time and space that you need to have a successful labor and birth!

If you would like to book a prenatal yoga class with us to help move your baby into the correct position for birth, click below to book either an online class or an in person class in our yoga studio in New York City. 

Book A Class

FAQs

What causes a baby to move into the wrong position?

There are a number of reasons why a baby might become malpositioned. It could be down to the posture and alignment of the parent or the parents habits. For example, lying with your feet up could encourage a posterior position. Or in some rare cases the umbilical cord can become entangled around the baby’s neck so the baby moves into a different position to relieve pressure on the umbilical cord.

How do I know if my baby has dropped into my pelvis?

If your baby has dropped into your pelvis (also known as lightening), your bump may look lower, you may feel more pressure in your pelvic region and you may find yourself ‘waddling’ when you walk. However, you may also find it easier to breathe with less pressure on your diaphragm.

What week does my baby need to be in the correct position for birth?

Usually at 32 weeks the baby is lying with their head downwards which is known as cephalic presentation. Most babies are in this position between the 32 and 36 weeks and ideally you would want them to get into a Left Occiput Anterior (LOA) position around this time. 

Legs on the wall, fetal position: exercises that women should do before bed | Lifestyle

Women often think about the past and the future, experience strong emotional ups and downs, which sometimes disturbs their psychological balance and, as a result, their sleep. However, men also have this problem. You can improve sleep with the help of medications, but it is much more fruitful to perform a few simple yoga asanas, and you can enjoy a peaceful rest at night and cheerfulness in the morning.

Lotus position

This position is more often associated with meditation, but it is good to start any set of yoga exercises with it.

In a seated position, cross your legs with your heels on opposite thighs. If this asana is not yet available to you, you can simply put your feet on the floor, which corresponds to the so-called Turkish posture. Straighten your back, trying not to bend it in the spine, pull the top of your head to the ceiling.

Close your eyes and breathe calmly, observing the inhalation and exhalation, the passage of air from the nose to the lungs and stomach and back.

Seated Forward Bend

From lotus position, straighten your legs, lift your arms up and bend deeply to your knees, keeping your back straight and straight. The depth of the inclination is not so important, the main thing is not to experience discomfort in the lower back in a pose.

Breathe evenly, holding the position for a minute or more.

Child’s Pose

Sit on your heels from a kneeling position. Bend your upper body towards the ground until your chest touches your hips. Hands can be calmly placed along the legs or stretched forward, relaxing the shoulders and back. You can rest your forehead on the floor or on your hands, breathing is even and conscious.

Hold the pose for at least one minute.

Lateral crunches

Assume the lotus or easy cross-legged pose. Place your right hand on your left knee, gently turning your body in the same direction. The hips should not come off the floor. The left hand, creating support for the back, should rest on the mat behind the body. While inhaling, try to straighten your back as much as possible, while exhaling, continue to twist from the lower back to the thoracic region, neck and head.

Hold for half a minute and repeat on the opposite side.

Butterfly Pose in the prone position

Lie on your back, bend your knees and spread them wide apart, connecting your feet, bringing them as close as possible to the buttocks. The lower back must be pressed to the floor, hands should be freely spread apart to the sides, palms up.

You can rest in this position for as long as you feel comfortable. The eyes can be closed and gravity can gradually improve the mobility of the hip joints.

Legs up

Lie on the floor with your legs straight up against the wall, pressing your buttocks as close as possible. This inverted posture allows the blood to move away from the lower extremities and down to the head, which will have a beneficial effect on both the veins and the brain, as well as on the youthfulness of the skin of the face, neck and décolleté.

Performing this exercise daily for at least 1 minute will improve sleep.

Wind Release Pose

From the previous pose, press the knees to the chest with the crossed arms. Hold on for a couple of minutes.

Dove Pose

From the position of support on the knees and hands, push the left knee forward, straightening the right leg and, if possible, evenly pressing both buttocks to the floor. Stretch your back and lean forward, lying with your chest on your extended knee and resting your forehead on your hands.

Remain in the pose for a minute and do it in the opposite direction.

Lying Twist

Lying on your back, bend your left leg and bring your knee behind your right thigh. Both shoulders should be relaxed and pressed to the ground. Repeat with the other leg.

Fish pose

Straighten your legs, stretch your arms along the body, moving your hands under the buttocks. Resting your elbows on the floor, arch your back, slightly touching the back of your head with the rug. Hold the pose for a minute. If you feel comfortable, you can press your hands in a prayer position to your chest.

Perform this complex every day before going to bed for a few minutes, and your well-being will improve significantly in just a few weeks.

8 yoga poses to relieve stress and tension

Today, many of us are stressed by the rapidly changing situation in the country and the world. We tell you how to find harmony and relaxation – yoga to help.

Tags:

Yoga

Stress

Relieve stress

Antistress

yoga for beginners

Anastasia Ozhgikhina

Dean of the Faculty of Sports Industry of the Synergy University, Ph.D. in Economics, International Hatha Yoga Instructor

Anxiety and stress have become inseparable companions of our lives: the endless cycle of events, highly competitive society, instability in the modern world unbalance even the most calm and self-confident people.

Anxiety can manifest itself in different ways:

• feeling of uncontrollable anxiety that does not correspond to the situation;
• increased activity of the autonomic nervous system: rapid breathing, sweating, palpitations, dry mouth, dizziness, nausea;
• appetite and sleep disorders;
• difficulty concentrating;
• irritability.

A person in this state can sag his shoulders, stoop, want to lie in the fetal position.

Regular yoga practice can significantly reduce stress and anxiety. All you need is a little time every day, a yoga mat, a blanket or a blanket. The best time to practice is in the morning.

Yoga asanas affect the physical body, improve blood flow to all cells of the body, revitalize the nerve cells, making them more able to withstand stress, thereby affecting the mental state. Today we will introduce you to the most effective yoga poses that will relieve anxiety and anxiety.

ADVERTISING – CONTINUED BELOW

Attunement and breathing

Sit cross-legged on the mat, place a rolled blanket under your buttocks. The back is straight from the buttocks to the top of the head, cover your eyes. Switch your attention from external stimuli (including thoughts) to sensations in the body, watch your breath: how inhalation turns into exhalation, and exhalation into inhalation. Try to breathe with full breath – the breath begins in the stomach, then the ribs expand, the collarbones rise; exhale in reverse order. Breathe like this for two minutes.

Marjariasana (cat-cow)

Contraindications: injuries of the wrists, spine.

Benefits: the entire spine warms up, the chest opens up, the blood circulation of the pelvic organs and the abdominal cavity improves, the work of the gastrointestinal tract improves, the back and abdominal muscles strengthen.

Technique: stand on the mat on all fours, hands under the shoulders shoulder-width apart, knees hip-width apart. With an inhalation, a gentle deflection, direct the chest forward, shoulders down, pull the nose up; with an exhalation, tilt your head down and press your chin to your chest, round your back, push off from your palms and pull your thoracic spine up, looking towards your navel. Do the exercise slowly. Repeat in rhythm with your breath 10 times.

Balasana (child’s pose)

Contraindications: none.

Benefit: The lower part of the spine is stretched and relaxed, the shoulders open up.

Technique: Sit on your heels, spread your knees to the width of the mat, toes together, lean forward. Stretch your hands forward, the middle finger looks clearly forward, the fingers are widely spaced, lower your head on the mat. If it is difficult to lower or your head hurts, you can put a rolled blanket under your head. Maintain stretch along the entire length of the arms – do not drop your shoulders down and do not put your elbows on the floor. Hold the pose for 30-60 seconds.

Ushtrasana (camel pose)

Contraindications: headaches, hypertension, heart problems, severe spinal injuries, thyroid dysfunction (hyperfunction).

Benefits: corrects posture, increases lung volume, improves blood circulation to all organs of the body, strengthens the muscles of the hips, back, and abdominals; increases the flexibility and mobility of the spine.

Technique: kneel on the floor, knees together, toes pointing back, arms at your sides. As you exhale, place your palms on your buttocks, push your hips forward and bend your back, straighten your chest and expand your chest. You can stay in this position for 30 seconds, breathe evenly. You can go deeper – push your shoulders back and pull your arms to your legs, lowering your hands to your heels, your buttocks are compressed, your tailbone is retracted, look up, fix this position for 30 seconds. On exhalation, raise the torso due to the momentum of the hips and chest.

Adho mukha svanasana (downward facing dog)

Contraindications: high blood pressure, migraines, injuries of the shoulders, elbows, wrists, spine.

Benefits: Calms the mind, restores energy, reduces stiffness in the shoulder blades, develops flexibility in the shoulders, improves the functioning of the digestive system, rejuvenates the body, strengthens the legs, shoulders, back, ankles.

Technique: stand on all fours, palms under the shoulders, the distance between the palms and between the feet is the same; push the pelvis up; push strongly off the floor with your hands, move your torso to your legs, your neck is relaxed; kneecaps are pulled inward, heels tend to the floor. When mastering the asana, the knees should be kept bent, while keeping the back straight. Stay in this position for 15-20 seconds, gradually increasing the time spent. As you exhale, raise your head and lower your knees to the floor.

Dandasana (staff)

Contraindications: none.

Benefits: chest muscles are strengthened, abdominal organs are toned, the spine and leg ligaments are stretched.

Technique: sit on the mat and stretch your legs in front of you, toes pointing up, you can move the muscles of the buttocks back with your hands, so as to sit on the buttocks, feet together. Place your palms next to your hips, fingers pointing forward, lift your chest up, head and buttocks in line. Hold the pose for 20-30 seconds. Breathe evenly and calmly.

Paschimottanasana (intense back stretching)

Contraindications: lumbar hernia and arthritis, acute pain in the spine.

Benefits: improved circulation and heart function, improved posture, improved digestive system and liver, improved metabolism.

Technique: sit in dandasana, stretch your arms above your head, stretch your spine from your buttocks to the top of your head, bend your knees and as you exhale stretch your hands to your feet, put your stomach on your hips; gradually straighten your legs to a comfortable state so that the stomach remains on the hips, and the back remains straight, the buttocks are on the floor. Hold the pose for 60 seconds. Breathe evenly and calmly. On an inhale, raise your head and torso, keeping your back in a gentle arch, then release your arms and return to dandasana.

Setu bandhasana (half bridge)

Contraindications: high blood pressure, umbilical hernia, spinal and knee injuries.

Benefit: tones the spine, abdominal muscles, buttocks and back, improves blood circulation throughout the body.

Technique: lie on the floor, place your arms along the body, palms down; bend your legs and place your feet hip-width apart next to your buttocks, press your feet firmly against the mat; while inhaling, push off with your feet from the mat, raise your body and pelvis as high as possible, while your knees do not diverge; bend in the chest and direct the lower ribs up, the shoulder blades closer to each other; push off with your hands, shoulders and feet from the mat. Hold the pose for 30 seconds, breathing evenly and calmly. Slowly return to the starting position.

Savasana (dead man’s pose)

Contraindications: none.

Benefits: relaxation of the whole body, relieving nervous tension, eliminating migraine, insomnia.

Technique: lie on your back, cover yourself with a blanket, spread your legs to the sides, let your legs completely relax. Hands to the sides so that the armpits are open, palms up. Close your eyes. Take a deep breath and as you exhale, relax your entire body to the very tips of your toes and hands. Mentally walk your attention through the body, relaxing it – legs, arms, stomach, chest, face, shoulders, back, muscles of the buttocks. Observe even and calm breathing. The duration of this practice is at least two minutes. Then gently wiggle your toes, fingers, bend your legs and roll over onto your right side. Push off the floor with your hands, slowly move to a sitting position with a straight back, place your palms on your knees.