Skillful Birth
Birthing with confidence and knowledge
Congratulations on your pregnancy! This course is designed to give you the best possible preparation for giving birth.
It is based on over 20 years of experience running prenatal yoga classes and Active Birth Workshops together with feedback from women and their partners post birth
Giving birth can be an incredible experience, yet for too many women it is traumatic, disempowering, or far more challenging than expected. It is vital, therefore, to prepare on all levels of your being for an Active and empowered birth.
This includes strengthening and gently stretching your body, focusing on mindfulness, and calming your mind as well as embracing the possibility of birth being a life-changing, as well as a life-giving event for you and your partner
This programme will give you that preparation.
Short, easy to follow yoga practices will provide you with both physical postures as well as breathing practices. Each section is divided into themes such as Trust and Surrender, Strength and Flexibility, Breath and Flow, Movement and Freedom, Mindfulness and Focus, Love and Support, Wisdom and Knowledge, and finally Courage and Transformation. The information in these sections will give you all the empowering birth education need to birth skillfully and confidently.
Practicing yoga regularly during pregnancy improves your mood, increases your strength both physically and mentally, helps you to understand and work with your amazing body, and to develop trust and faith in the birth process. I’m passionate about sharing yoga birthing skills that can significantly help you to embrace labour and feel more confident.
“I feel more empowered to take on labour/birthing with what I have learned. There are definitely many useful tips I have brought home with me that made me more prepared.”
You can experience all the benefits of a prenatal class and antenatal education in the comfort of your own home with the on-line programme.
Join our growing tribe of women who say yes to taking responsibility for themselves, their babies, and their births.
“I absolutely love the online course. It is so great to be able to practice at home and seeing the familiar postures and sequences. Your voice is so calm and your explanations are great. My daughter often joins in and is very excited to see the other pregnant women!“ - Carolin (Read Carolin and other Birth Stories here)
You will learn:
By practicing yoga you are priming both your body and mind for giving birth more naturally and learning ways to cope with the intensity and unknown aspects more effectively. Many of these skills are invaluable for mothering too!
"Julia instills a love of yoga in her students with her skill, passion, and compassion. Her teachings helped me throughout pregnancy and at birth. Yoga has changed my life for the better and I have Julia to thank for that." - Brooke
"We had such an amazing birth! I was able to get through with ease and my son was born with no pain relief.
Your classes were a great way to relax and get in tune with my body leading up to the birth. Thank you!" - Liz
"Despite my labour not going to 'plan' I felt as in control as I could be at all times and did not panic. Thanks so much for your yoga classes, I feel my birth experience would have been very different if it wasn't for them." - Emma
I hope you can join me on this in-depth programme and be part of a movement of women transforming the face of birth through knowledge, courage, and empowerment
Warmly
Julia Willoughby
Childbirth Educator, Pre and Post Natal Yoga Teacher, Prenatal Yoga Teacher and Trainer, Hypnotherapist
Yoga for Birth and Beyond
www.yogaforbirthandbeyond.com.au
Acknowledgements
The yoga presented here is a blend of wonderful Dru Yoga and traditional Hatha Yoga.
I would like to warmly thank the women who were filmed - Brooke, Petra, Sarah, Jac, Katelijne, Mignon, Cybelle, and Narelle women for their time and dedication to this project! As well as Patricia Brown, Director of Dru Yoga Australia, my special first prenatal yoga teacher, and mentor.
I would also like to thank amazing John Kovaks and his team for the professional filming of the yoga practices
Julia Willoughby
Welcome to the course
Safety Guidelines - Read before practicing
Disclaimer
Equipment You Need
Course Content - where to find what you want
How to Lie for Relaxation
Checklist for Yoga birthing Skills - please download this sheet
Research for the three theories of labour pain- the foundation of Birth Skills
How to Navigate Online Course
Breath and Flow
Intro to Breath and Flow Yoga session
Short yoga Practice - easy, gentle flow - including Mountain Pose , Earth Sequence, Triangle, Cat, sitting postures and pelvic floor awareness
Going with the Flow Relaxation | Audio 15mins
Mindfulness Practice - The Breath| Audio 7mins
Yoga Breathing for Pregnancy and Labour 1 | Audio 8mins
Practising Birth Skills - how and for how long
Yoga Birthing Skill Practice #1 - Breathing in a wall squat - Bec
A slow yoga class to help you sleep well
The Benefits of Active Birth and Understanding your Pelvis
The power of Active Birth and Movement, philosophy, history and practical ways to prepare for Active Birth
Intro to Freedom and Movement Yoga session
Yoga Session - 30 mins - Active birth movements and strengthening postures, semi squats, Warrior 1, Horse pose, 1/2 dog, child's pose, cat, lunges
Trusting Your Body Relaxation| Audio 12mins
Mindfulness Practice - Physical Sensations | Audio 7mins
Yoga Birthing Skill Practice #2 - Using Movement while holding Ice
Prenatal Yoga on a Fitball - guidelines and video
Yoga postures for Active Birth preparation
The importance of mindfulness for pregnancy, labour, birth and beyond
Intro to Mindfulness and Focus Yoga session | Video 2mins
Yoga Session - 30 mins - Mindful practices, sitting, Reverse Warrior, Earth Sequence, Dog pose, child's pose, pelvic floor awareness
Waterfall visualisation - Releasing Stress | Audio 17mins
Mindfulness Practice - Naming sensations| Audio 7mins
Yoga Birthing Skill #3 - Using Arm Raises
Why you need both inner wisdom and knowledge
Intro to Wisdom and Knowledge Yoga session| Video 1min
Yoga Session - 20 mins - Postures with the wall and chair, warrior 1, calf and hip stretches, twist, upper back stretch, Tree pose
Inner Sanctuary Visualisation | Audio 13mins
Mindfulness Practice - Awareness of Thoughts and Sounds | Audio 7mins
Choose your Birth Support wisely
Introduction to Partner Yoga Session
Yoga with a partner - standing
Yoga with a partner - sitting
Trust and Surrender - Letting go of fear and re-framing your beliefs
Intro to Trust and Surrender Yoga session | Video 2mins
Yoga Session - 40 mins - Energy Block Release 2, Flowing sequence - Triangle, Warrior and Sun Warrior, semi squats, Gate Pose, Pigeon (hip stretch), Twists
Using vocalization during labour
Releasing Fear Relaxation | Audio 18mins
Mindfulness Practice - Awareness of thoughts and feelings | Audio 6mins
Strength and Flexibility of the Body/Mind
Mental Strength and Flexibility - Visualization
Intro to Strength and Flexibility Yoga session| Video 2mins
Yoga Session |- 30 mins - stronger practice, prenatal sun salutation, working with vocalisation
Opening flower visualisation | Audio 18mins
Mindfulness Practice - Core practice | Audio 11mins
Yoga Birthing Skill - Spiky Balls
Your journey to meet your baby begins
Preparing for birth - the last 6 weeks
Optimal Foetal Positioning - helping your baby position well for labour and birth
Your Due Date (EDD) and options to consider
The stages of labour
Active Birth Positions and Movements Video - practicing with your partner/support person for labour
Yoga for the last trimester - session 1
Yoga for the last trimester - session 2
Guided Affirmations for Labour
Breathing Practices 2 - Golden Thread Breath
Breathing Practice 3 - The Birthing Breath
Birth Visualisation - using hypnosis
Fear Release - using Hypnosis
Preparing for a Caesarean Birth
The Precious first hour after birth
After a Caesarean Birth
The first few weeks with a new baby
Post partum warning signs
Sitting well to feed your baby
Checking your abdominal separation (5-6 weeks postnatally) Please refer to notes in the previous chapter
Tips for recovery after a Caesarean Birth
Starting exercise post natally - a few guidelines
Keeping your baby close - Attachment parenting
Sarah's Birthing Story
Anthea's Birth Story
Carolin's Birth Story
Cathy's Birth Story
Inspiring Birth Books, Videos and Podcasts