5 tips for a healthy pregnancy and an easy birth:

Getting ready to give birth:



1. Exercising yoga- from the beginning of pregnancy, and even better - when planning to get pregnant.

A birth is first and foremost a great and extra strong physical activity. You will need to be able to use all of you strength and energy to be able to have a more relaxed and effective birth. To do that, you will want to make your body strong and flexible.

Exercising and activating the body will promise an optimal health during the pregnancy, and a better preparation for the challenge. Our body reflects our feelings and our feelings react to the physical state of the body. We have a light and loose body when we feel happy. And it becomes stiff and hard to defend itself from physical, and emotional pain. When we experience feelings like fear and anger we are likely to repress them by hardening our muscles.

Modern life is known by its problematic sitting for long hours and lack of activity. Our body doesn't have the opportunity to put into action its abilities and potential. Only sometimes the joints implement their ability and fitness to move, and so the body becomes more and more stiff and rough. The muscles develop hardness that is caused by mental tension. This hardness is neither healthy nor immutable and as time passes by the body becomes harder, the flexibility disappears and different distortions are created. Therefore the importance of the recognition in the stiffness of our body. Only that can open the door to releasing tension and being able to let go, becoming relaxed. The right exercise will achieve an opening of the body and returning to the original abilities of movement and flexibility.

Pregnancy exercises are divided to 5 different types:

Stretches - different body positions that are using gravitational force and help the muscles stretch in a passive way and with no effort. In this way the joint's movement will increase, and the flexibility that was lost will return. The stretch becomes long and releases the muscle, and in the same time the body releases relaxing hormones that make the tissues loosen. The stretches improve the blood cycle and the breathing. They regulate blood pressure and the heart rhythm and improve the standing posture. They can help fix back pain spasm and abate headaches and tiredness. They guarantee with simplicity - ease and increased energy that will be useful, especially toward the end of the pregnancy and birth. But not merely physically influential, it will aid you to find out you're internal resources that are necessary to give birth.

Strengthening exercise- weak and loosened muscles can't constitute a proper support, and the result can be pain. When the buttocks muscles that support the back are not strong enough the result might be pain in the lower back. Many women during pregnancy get lower back pains, and that is why it is so important to strengthen the Basin floor muscle. The right training includes a series of exercises for flexing of the Basin floor muscles. This exercise helps in the second stage of labor, throughout the contractions and it also helps avoiding cuts.

Recommended exercise- sit next to a wall with one thigh touching the wall, turn around until the feet are lifted up and you're upper part of body is placed on the floor while the buttocks is placed close to the wall. Stretch the legs straight and try different positions: bend your knees like in a squat, spread the straight legs to both sides and let gravity pull them towards the floor. You can also try placing the soles one to another and use the hands to push the knees to the wall. If you feel dizzy, especially toward the end of pregnancy, roll to your side and wait before you get up. Otherwise you can stay in that pose 10 - 15 minutes.

An exercise that will strengthen the Basin floor muscle: get into the squat position. Lean on your hands while they are spread in front. Pay attention that you're back stays long and you're hands are straight. Spared wide you're knees, breath out, and strengthen you're Basin floor muscle, pull it up as if you are trying to stop the urine from flowing out. Stay in this position a few seconds and then release slowly while breathing in. Combine deep breathing. When you strain the muscle - Inhale, keep the muscle strain 4 seconds and then release while exhaling.

Aerobic exercise: they encourage the heart and the breathing system which improves the blood circulation and the lungs function.

Recommended exercise: Swimming and walking are the best ways to promise physical aerobic. Another good aerobic exercise is dancing. In fact the first purpose of belly dancing was for birth preparation. Many women find that moving the thigh in circular motion at the time of contractions makes the pain fade away. Pregnancy is not the right time for horseback or bicycle riding.

Resting: real relaxation - releasing and freeing the muscles willingly with the combination of deep breathing will help in strengthening the muscles and renewing the energy flow.

Recommended exercise: lie down on your back, the hands and feet are spread out comfortably to the sides. If it hurts you to lie on your back you can try putting a pillow or a blanket under your legs, you can also try lying on the side with a pillow between the legs. You should rest at least 5 minutes after each time you do exercises. Breathe deeply and release: relaxation isn't just lying down and resting. It is first and foremost a change. A real relaxation is caused by activating the body, using breathing exercise that releases the tension in the muscles.

You're body changes during pregnancy, and that's why especially when you are pregnant it's a good time to start learning yourself. The body is in a natural tendency of being calm, relaxed, and serene. It is opener and much more flexible than always. It is a wonderful time to work on yourself, finding peace with your body. That will let you be released and will help you focus on the feature, and on being a mother.

We brought only a few ideas for exercise. There are a lot more recommended exercises, and we advise you to go and learn in a formal way in a course - that way, the teacher will be able to correct your poses, and recommend special exercises that will serve you better.



2. Raspberry leaf tea- drinking this tea is important throughout all the stages in a women's life.

Drinking raspberry leaf tea will straighten you're tone and the uterus muscle.

Before pregnancy- *IT raises the virility among women and men.

*It prevents miscarriage and bleeding.

During pregnancy- *it helps relieving morning nausea.

During labor- *relieving and easing the pain when giving birth.

*It strengthens the muscles during the pregnancy, and by that it can help prevent pain.

*It helps having an easy and short delivery. It assists the uterus to carry out easily the strong activity. It eases the contractions.

*If you will combine the drinking with crushed ivy it will help with the separation of the placenta.

*Another option is to make an ice tea or a popsicle and use it during labor - this will strengthen and refresh you at the same time.

After giving birth- *helps stop the bleeding and helps shorten the contractions that come after labor. These contractions are a part of the process that is helping the uterus to return to its usual and normal size.

*Helps making milk. Thanks to the high amount of minerals that it contains the milk becomes rich.

It is rich with vitamin c vitamin b3 and iron and calcium that are easy to be absorbed in the body.

It contains many minerals like phosphorus and potassium.

You can start drinking the tea in the end of the 7th month. The dosage is one cup a day. After 2 weeks you can drink more than one cup. We recommend making a pitcher in the morning and drinking it throughout the day. You can sweeten and combine it with another Tea that you like.

3. Nettle leaf tea: this tea has more chlorophyll than any other plant. Its list of vitamins and minerals contain almost all of those that are known as being helpful.

It includes in it vitamins A, C, D, and K. It also contains calcium, potassium, iron and sulfur. The color after pouring hot water on it tends to be black. The taste is rich and deep... It is easy to grow it yourself in a planter and it is the best way to drink it - when it's fresh.

Drinking this tea when pregnant will promise a large amount of vitamin K, which is a good preparation for labor. It is recommended to drink it alternately with the Raspberry leaf tea.

This tea helps the kidneys. During pregnancy the kidneys drain 150% from the usual blood capacity; the nettle has the ability to support the kidneys. Every accumulation in the kidneys, including stones is softened thanks to nettle.

This can also help to raise the virility among women and men.

It can help feeding the fetus and enriching the quantity of milk.

Its large amount of calcium will be absorbed quickly and easily, this will help easing the pain before during and after labor.

The nettle is a great source for vitamin K and raises the available hemoglobin level which lowers the chance of bleeding after giving birth.

It helps healing hemorrhoids; it is a nutritive support and can help compressing the blood vessels. It keeps the elasticity and flexibility of the veins.

You might want to consult an herbalist for more information on useful herbs for the pregnancy period and for after birth support.

4. Perineum Massage this is a delicate massage - exercise. It's intended to make the tissue more elastic and soft in preparation for giving birth.

Women that massage their perineum and vagina area from the 34th week of pregnancy increase the chance to avoid getting torn or been cut. The massage is a preparation for giving birth, it gives the woman confidence that the baby can come out to the world from her.

What exactly is the perineum? The perineum is the skin that is in-between birth canal, vagina to the anus.

The massage will ease the burning sensation when the baby comes out. And helps to be familiar and acquainted with the feeling of being stretched in this area. Knowing and recognizing this feeling can help you release and loosen the muscles when needed during labor.

Research and study show a big difference between women who prepare themselves with Perineal Massage to those who don't. It is every important to do it gently. An aggressive massage can cause pain and burning feeling.

Don't massage the area when there is fungal infection. In this case it is recommended to drink bio yogurt and to spread some also in the vagina area.

The best way to start is first to understand the importance of patience and inertia. The opening should be progressive.

The best time to start is in the end of the 8th month and stepwise slowly. Massaging in the right way and being persistent can change the birth experience in a drastic way.

You start with preparing the atmosphere and the room.

Make calm, quiet and peaceful atmosphere, maybe put on some music you like, you can light candles. You can also drip around the room lavender oil - this can help you calm down...the massage should be done when you have time and not when you are anxious and limited in time. Empty your bladder before the massage starts. Make sure that the person who is going to massage (you or your partner) hasn't got long nails. If you are going to massage yourself place a mirror facing yourself, this could help you understand what to do.

Softening the area in preparation for the training: pour boiling water in an old salad bowl (one that won't be used any more) put some rosemary leafs and a few drops of rosemary oil. Place the bowl inside the toilet bowl when it is supported by the side wall of the hole.

Sit on the toilet seat when the ball is sitting underneath you. Make sure that the steams are getting to the perineum area. Sit in this position 10-15 minutes. The steams will soften the skin and make it relaxed.

This "steam bath" is Not allowed to those who have hemorrhoids or varicose veins

After doing this routine for a week use you're index fingers to stretch out both sides and down the vagina. It is recommended to anoint you're hands with vitamin E oil or any other oil that helps keeping the akin soft before stretching. Check your ability of stretching; count how many fingers you are able to keep in between the sides. This is important in order to know you're progress. Each day increase the stretch more and try adding another figure, Eventually you will be able to use all 4-5 fingers or for exchange you might prefer using you're thumbs. The massage you can effortlessly do in the squat position, or when you are sitting on the toilet. Some women find it easier doing it lying on the side in bed.

Massage with your partner: The woman is laying on the edge of the bed. Her lower body part is naked. The partner is sitting on a chair. Her legs are raised on the back rest of his chair. The woman breathes deeply to her stomach and rereleases her Basin floor muscle. Her partner needs to anoint his hands with oil. He may massage her thigh and low stomach area; this would help the women be relaxed and feel calm. The partner inserts gently his fingers until 3/4 of the finger is in. in this point he should open both sides and down the vagina with his fingers and spread apart to the sides and toward down, in the direction of the anus, like a shape of a "U". Hold this stretch at least a minute. Or he can stretch, wait a few seconds, then release and so forth. In between he can relieve the pain with a calming break, placing a warm compress and oiling the area some more. All this time the women should keep taking deep stomach breathings. The partner should keep on asking the women if he can stretch more up to a point that the woman is feeling a gentle burning. The idea is to get to a full opening before the birth, meaning 8-10 cm- a diameter of an average baby head.

The massage shouldn't cause strong pain. Only a tolerable burning feeling... it should take 15-20 minutes each time.

It is recommended, after each massage, to rub the area with vitamin E oil or almond oil. This will keep the skin soft.

Insist on doing it every day. The more you will be strict with yourself the better the tissues will become - soft and ready to the passageway of your baby.

During the massage different sensations and feelings will come up in the woman, and sometimes in the man as well. Many times there is deep feeling of embarrassment. Some laugh suddenly, some cry without knowing why, some don't feel anything. You shouldn't be ashamed if the massage embarrasses you. It is very important to talk about all of your feelings. Don't stay with discomfort feelings.

Remember that a one-time message won't bring the result you are aiming for. You must work hard and with perseverance to get the good result in birth. A good hug and a word can ease up the process and work for both sides... A good hug can also help the woman giving birth to be calm.

5. Evening prim rose: this oil is known as tissues softener. It bullets the skin around the cell. It watches the blood pressure from being high or low. It has an anti- inflammatory influence, it relieves pain that is caused out of trauma and keeps the skin elastic and flexible. The use of the oil in inner taking is much more effective than in capsule (under the tongue 2-3 times a day); it gets directly and faster to the blood circulation.

It also helps the body receive from the food what it needs: zinc, magnesium and vitamin B.

This oil has a good influence on the akin. It can be used after the skin had been wounded from infection, sun exposure, contamination or any other skin problem. It's rehabilitate and makes the skin look shine and is great as an acne treatment. From the 36th week of pregnancy you should start swallow the capsule twice, one in the morning and in the evening. It is also much recommended to spread some of the oil (you insert a needle in the capsule so the oil could come out) in the vagina.



Good luck!



Remember- These are only tips, and not approved, by doctors.



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I Remember- These are only tips, and not approved, by doctors.

I am writing from my experience. These are tips that I collected myself when I was pregnant, they're from books, friends and some are from my midwife.

I feel they helped me. I had a healthy easy home- birth, and I hope the will help you as well