Female: I like you be in this upright kneeling position and let just notice to begin with which parts of your body are in contact with the flow so your knees the front of the foot. So if you spread open your toes so you’re conscious of the grip on the mat a little bit with the front of the foot and try and get your weight distributed evenly between boy’s legs. Okay and then be lovely and tall and inhale and bring the arms up over the head and exhale and gently bring the arms down good and relax.
And then again with the right even between both knees inhale take the arms up over your head and you can allow your arms to be relax and soft. So your shoulders are soft your elbows are soft and you're growing taller through the spines. So feel yourself lengthening in making more space along the front of your body with your arms up and then exhale and let the arms drop down and relax and release the shoulders. So once more breathing in and breathing out great with a little sound sigh, I felt it nice and I think will do it again. Breathing in and exhaling right that’s really good okay.
Now take one small step forward with your right leg and place your foot so it’s pointing directly forward and open the foot as you would do if you were doing a standing position just press down your big toes spread the foot open wide that all your toes find out that’s great. So you feel you have a really good grip on the mat with your foot because what were going to do soon is the back balance so you want to make sure you’re really grounded through the feet and through the back legs through the knee and front of the back foot. So you're really feeling that grip on the mat with the legs okay. And were going to do a little bit of a lunch and as you exhale just lunch forward gently so you feel this hip flexing in this hip opening, so were like that and come up and we can repeat that to a couple of times.
Exhaling coming forward inhaling coming back and again exhaling coming forward using your feet to keep you really strong in your base and coming up. And again exhaling inhaling come up great okay and then stay in this position, just relax you're hands by your sides and maintain the balance through the knee the back leg the back foot and the front leg. And inhale and let the arms come up gently and softly over your head with strong legs that really connect with the mat. And then on the expiration were going to turn towards the left and open the arms out.
Level with the shoulders reaching through the fingertips and looking back towards your middle fingers. Let the arms come up as you breath in come back to the center and relax good that’s was great. Okay then letting the arms come up again were going to turn the other way which is a little bit harder so as we turn you can place your left hand on your knee and your right behind you and turn gently the other way. So were rotating in the opposite direction good and come to the center and relax and come back to the kneeling.
Okay great, and it’s really important that if you practice this is at home you're kneeling on something soft. Here we a double yoga mat which is perfect but if you haven’t got something like that at home then use two cushions or something that you cam make sure that your are protected when you do the kneeling positions. Okay now take your left leg up great so lunch into the left. Hip and come up by the way, in a more casual way many women used this kind of movement during their labor. You know they might be holding onto something in birth polo. Outside holding onto something and just spontaneously do a little bit of lunging. It’s quite a nice thing to do if you’ve been kneeling for a long time and you're knees are getting sore.
It’s nice to live one leg up and just do a little bit of something like this so its also useful for labor and come up. Good and then find you're balance with you're knee above your heel in the front and then making sure that the back foot is gripping the mat and the front feet. So we feel the sense of balance you're using the muscles in your legs and inhale and let your arms come up and exhale and turn towards the right and take the arms to shoulder height and look back towards your back hand and lengthen through your shoulders and arms from fingertips to fingertips nice strong legs. And then, raise the right arm up as you come back to the center and relax the hands. Good okay that was great.
Now will go to the other way so reaching up with the hands this time turn towards the left and rest your right hand behind your left knee and your left hand behind your back. Yeah just hold the balance through the legs so you continually drop your weight into the ground through those parts of your body without touching the floor. And a gentle turn towards the left shoulder. Easy breathing and come forward and relax and sit back. Onto your heels and bring your palms together lovely okay thank you. And for the next thing that were going to do were going to slowly come into a standing position and were going to practice somethings that help you to prepare you for squatting okay.
Squatting is very useful position when you're giving birth because it opens your pelvis really wide. So its good to sort of get ready to do some squatting and its quite demands a lot in the legs, so it takes a bit of practice. So I like you to slowly come to standing up, just step one foot forward and come up to standing that’s great. And then lets turn on the mat to face sideways like that and this time have your feet comfortably wide apart not to wide and you can let the feet turn out a little bit because you're going to do a big wide standing squat and you need to have your feet follow your knees okay. So almost like a very big plea these down you come. Good and then exhaling come up and again exhaling down you come.
This time you can rest your hands on your side and see if you can stay there for a couple breaths okay in through the nose out through the mouth as you breathe. Down into the ground through your feet so this first strong positions opening the pelvis sending the energy down onto the ground and then come up. Good okay, so bring the feet together and let’s just do a little bit of rolling out were taking ourselves back into labor now a little bit of labor movement rolling round and well come back to do another one of those standing squats. Okay Excellent! All right widen the legs again to take a nice comfortable space between the legs?
Open the faith and really feel your connection with the ground and really strong and so you're; what the earth is going to support you. Then bend you're knees and come down slowly into a squat standing squat, can you feel how this opens and widens your pelvis? Easy breathing down into the ground through your feet and come up. Okay brilliant lets come out of that. Okay that does feel okay? All right! So what were going to now is easy squat, this is what were doing. Can you; you okay doing that?
Female 2: Yeah!
Female 3: You sure?
Female 4: Yeah!
Female: Okay! So easy squat knees wide apart unto your toes and I want you to see how easy it is to roll from a squatting position into kneeling. So if for example, when you're in the second stage of your labor and you're giving birth to your baby and you're using a squatting position and you want to take a rest. It’s very easy to roll forward and come unto all force. Okay so you can be an all force for a little while and then when you want to do another squat you can tack your toes under and very simply and easily roll back into easy squat position yup okay.
So this is a good for opening and widening your pelvis fro making your pelvic joints more flexible and the easiest way to make space for the baby to be born. And there are many ways you can be supportive when you're squatting when you're give birth. You can do this in a birth pool for example if you're having a water birth you cold squat like this you're hands are along the rim and it’s much easier in a birth pool. Okay come forward unto all forth and you can also give birth in this position. So this is a great position for giving birth and if you just walk gently forward and back so you can get a sense of how you can press into the ground with your hands as you push and push your pelvis back towards your heels.
And in this way it’s very well for some women as a birthing position and it’s also great during labor so this is very, very useful position. So try one more time rolling back into easy squat great and see if you can bring your hands together for just a moment and then come back onto all forth. So your partner sits on the ball, now if you wouldn’t mind coming here and doing the easy squat facing towards the door that’s it so easy squat. Yeah! Good! Now I'm going to roll again the ball so that it’s just going to touch you're lower very low down. You feel that? How that does that feel?
Female 2: Okay!
Femal: Bringing my legs in beside so you got my legs beside and now you can come back and rest you're elbows on my knees and rest against me. And this is a really great way to be supported in the squatting position. How does that it feel?
Female 4: Its good.
Female 3: It’s quite easy isn’t it?
Female 4: Yeah!
Female: Yeah! Right! Okay and try rolling forward onto all force. So you want to de take a break, very easy and its great for your partner because there’s no stress or strain involve in having to support you. It’s very easy to do you just need to practice it a little bit. Okay back at camp, what’s important is that ill wait for her squat and roll the ball towards her and here we are and were squatting. Is that helpful?
Female: Uh-hmm!
Female: You could be like this by the midwives receiving your baby and then she pass the baby up to you and you can sit down on the ground. If you like to do that ill just leave slowly away from gently away from you. Okay you can sit down now and you can undo your legs get comfortable.
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