One Thing You Should Do This Pregnancy.... By Donna, Antenatal Classes Auckland
- Donna Cox
- Jul 28
- 4 min read
One Thing You Should Do This Pregnancy: Move Your Body (Yes, Really!)
Here is a honest question for you....
"what are you doing this pregnancy to prepare your body for birth?" - There is no doubt birth is a physical event... then what specifically are you doing to prepare your body for birth? Not training, not fitness, body prep for birth....
If you’re anything like the hundreds of women I see in my Antenatal Classes Auckland, you’ve probably Googled “how to have an easier birth” at least once. And while there’s no magic wand for labour, there is a secret weapon most people overlook: movement — especially the kind you get in pregnancy yoga.
Too many women are turning up to birth without understanding how baby’s position impacts everything — from how long you labour to the intensity of contractions. If bub isn't in an ideal spot, it often means longer, more painful labours, more interventions, and a harder recovery.But here’s the good news: it doesn't have to be that way.
Let’s talk about why moving your body during pregnancy (and how you move it!) matters more than you think.
Why Pregnancy Yoga Isn’t Just “Nice to Have”
Pregnancy yoga is often dismissed as a feel-good stretch session, but it’s so much more than that. It’s actually a tool for preparing your mind, body, and baby for birth. When done right, it’s focused on:
Creating space in the pelvis
Encouraging baby into an optimal position (head down, facing your spine)
Balancing your pelvic floor — not just tightening it
Strengthening your birth muscles (hello, glutes!)
Relaxing your nervous system so you don’t go into birth tense and fearful
At my Pregnancy Yoga Retreat, I walk you through exactly how to move for birth. Most women say, “I wish I’d done this earlier!”
5 Reasons Pregnancy Yoga Helps You Have a Better Birth
1. Helps Baby Get into a Good Position
Your baby’s position plays a HUGE role in how your birth unfolds. Many women end up with back labours, long stops and starts, or even emergency interventions simply because baby wasn’t in the right spot. Gentle movement, squats, hip circles, and stretching help create space in your pelvis and guide baby down — just like nature intended.
At our Pregnancy Yoga Retreat in Ponsonby, I teach simple daily moves to help baby find their best position.
2. Makes Labour Shorter (and Less Painful!)
Yep, you read that right. Studies show that upright positions and movement during labour can reduce the length of labour by up to 90 minutes. Prenatal yoga trains your body to move intuitively during labour, so you’re not lying back in fear — you’re working with your body.
3. Reduces Anxiety and Builds Confidence
There’s a reason women say yoga “saved them” in birth. Breathwork, mindfulness and intentional movement calm your nervous system, making birth feel less overwhelming. It helps you trust your body, stay grounded, and connect to your inner power.
4. Prepares Your Pelvic Floor the Right Way
Spoiler: tight isn’t always right. A too-tight pelvic floor can actually make pushing harder.Pregnancy yoga helps you balance your pelvic floor — keeping it strong and supple so it can open when it needs to.
5. Connects You with Other Mums
Joining a class — whether it’s Antenatal Classes in Birkenhead or our weekend retreat in Ponsonby — helps you feel supported and seen. Birth is a big deal. Surrounding yourself with others walking the same path makes a huge difference.
My Personal Expert Tip
If I could go back and give one tip to my younger self when I was pregnant?
Start moving earlier, and make it intentional. Not just walking or “trying to stay fit.” Learn the movements that matter. Learn how to stack your body for birth, how to use gravity, how to help baby into the right position. And if you’re unsure how — that’s exactly what we do in my Pregnancy Yoga Retreat.
Ready to Move Smarter, Not Harder?
Whether you’re in your second trimester or almost full term, it’s never too late to support your baby’s position and prepare your body for birth.
I weave movement into all my offerings — including my Antenatal Classes Auckland — because I know it makes a difference. You deserve an easier birth. One that feels powerful, not panicked.
Join me at a Pregnancy Yoga retreat, in Ponsonby grab your spot before they are all gone or have a grab the @home program for a easier birth to fit around your schedule whenever & where suits you — and I’ll show you exactly what to do.
FAQs
1. Can I do pregnancy yoga if I’ve never done yoga before?Absolutely. My classes are designed for total beginners — no flexibility or experience required.
2. When is the best time to start pregnancy yoga?Anytime from 12 weeks onwards. Many women start in their second trimester and continue right up to 40 weeks.
3. What if I have pelvic pain or SPD?I modify all movements for safety and comfort — and often, gentle yoga can help relieve those symptoms.
4. Is pregnancy yoga safe for twins?Yes! I’ve supported many twin mums through pregnancy yoga. I offer guidance specific to your body and needs.
5. Do you offer classes in different locations?Yes! I run antenatal classes in Ponsonby, Silverdale, Birkenhead, and Point Chevalier.
Donna x
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