Want an Easier Birth? Here’s Why Movement Matters More Than You Think - By Donna, Antenatal Classes Auckland
- Donna Cox
- 2 days ago
- 5 min read
(and why pregnancy yoga is the secret sauce you didn’t know you needed)
If you think movement in birth means bouncing on your yoga ball while waiting for something to happen… I hate to break it to you, but you’ve been misled, mama.
Movement in birth isn’t random — it’s the difference between fighting your body and working with it. And when I say movement, I don’t just mean dancing around your lounge room (though if that feels good, do it!). I mean intentional, biomechanical movement — the kind that helps your baby find the perfect position, eases pain, and makes labour flow more smoothly.
It’s why I teach movement as the heart of my Antenatal Classes Auckland and Pregnancy Yoga. Because when you understand how your body and your baby work together, you suddenly realise — your body actually knows what to do. You just have to let it.
The Reality: Most Women Aren’t Physically Preparing for Birth
Around 70–80% of first-time mums do no specific physical birth preparation before labour (according to surveys from maternity physiotherapists and childbirth educators in NZ, UK & Australia).
Most antenatal education focuses on pain relief options rather than how to move, position and support the bodyduring labour.
As a result, when labour begins, many women default to lying or sitting on the bed — because that’s what they’ve seen on TV or been told is “normal.”
But the truth? The bed is one of the hardest places to labour effectively.
What Happens When You Stay Still
When birthing people remain in a reclining or semi-reclined position:
Pelvic outlet space reduces by up to 30% compared to upright or forward-leaning positions.
Gravity can’t assist, so contractions feel stronger and longer.
Labour can slow down, leading to more interventions like synthetic oxytocin, epidurals, and instrumental or caesarean births.
Studies show lying on your back or sitting in bed correlates with longer labours and higher rates of assisted delivery (forceps or ventouse).
The truth about movement in birth (and why no one’s talking about it)
Somewhere along the line, birth became something that “happens to us” — we’re told to lie down, stay still, and be quiet. But that’s not how our bodies are designed to birth.
When you move — squat, rock, sway, or lean forward — you’re not just “coping.”
You’re creating space. You’re helping your baby find their best way through your pelvis. You’re literally reshaping your body to help your baby move down and out.
That’s biomechanics in action — and it’s not scary or scientific. It’s your hips, pelvis, sacrum, and breath all working together like the dream team they are.
How pregnancy yoga prepares you for this
Here’s the magic of Pregnancy Yoga — it’s the perfect exercise to help you for birth.
Every time you come to my class, you’re not just stretching or relaxing (though yes, that part feels amazing). You’re learning how to move for birth.
I weave biomechanical birth prep into every single flow:
Hip circles that keep your pelvis mobile
Forward-leaning movements that create space for baby
Deep, supported squats that open the pelvic outlet
Gentle breath work that teaches you to soften and release
You might think you’re “just doing yoga,” but really, you’re training your body to instinctively know what to do in labour. That’s the secret — by the time birth arrives, these movements aren’t new or awkward. They’re second nature.
Movement = Confidence
When you understand movement, you stop feeling like birth is something happening to you, and start feeling like you’re part of the process.
I’ve seen the women in labour who have practised pregnancy yoga, and they are always the ones breathing right, they are the ones who are instinctively moving in great positions throughout birth, they are the ones looking confident and in control, they are the ones who seem to be having a easier time. When you know why movement matters, you feel calmer. When you’ve practiced those movements, you feel confident.
That’s what I want for you — a birth where you feel strong, capable, and connected.
Here’s how movement actually helps in labour
Let’s break it down in simple terms:
💜 Gravity is your friend: Staying upright and leaning forward helps baby’s head press on your cervix — which is what makes labour progress.
💜 Your pelvis isn’t fixed: When you move, your sacrum and pelvic joints shift and flex — making more space for baby to rotate and descend.
💜 Your breath + movement = calm: Linking breath with movement helps your body release oxytocin (the love hormone that powers contractions) and endorphins (your natural pain relief).
💜 Position changes keep things moving: If labour slows, changing positions can help baby adjust and get things back on track — it’s one of the simplest, most effective tools you have.
The partner piece (because they’re part of this too)
If you’re coming to one of our Antenatal Classes Auckland, your partner will learn how to help you move & support you — not just stand there awkwardly asking, “What do I do?”
They’ll learn how to support your hips during contractions, how to apply counterpressure, and how to use gentle rocking or swaying to comfort and guide you through. It’s beautiful to watch — movement turns birth into teamwork.
You can start now
Here’s a simple way to start your body birth prep today:
Sit on your birth ball, feet grounded, and slowly circle your hips.
Try gentle cat-cow movements on hands and knees — perfect for back pain and baby positioning.
Practice deep, open-mouth exhales as you move — that’s your “release” breath for labour.
These small, consistent moments create the muscle memory you’ll draw on in birth.
Ready to move towards an easier birth?
At Soul Sisters Antenatal Classes Auckland, we don’t just talk about birth — we help you feel ready for it.
Our Pregnancy Yoga classes are designed with biomechanics in mind, so every stretch, every breath, every movement is preparing your body (and your mind) for birth.
If your in Silverdale come join our in person classes! If your in another location try our @home convenient online course, ready whenever & wherever you choose. Discover how movement can truly change your birth experience and start preparing your body today for a easier birth. Sign up today and don't put this part off!!
Donna x
Antenatal Classes Auckland
FAQs – Movement & Pregnancy Yoga
Q: I’ve never done yoga before. Can I still come? A: 100%! My classes are gentle, safe, and perfect for beginners. You’ll learn simple movements that make a big difference in birth.
Q: How does movement actually make birth easier? A: Movement helps open your pelvis, encourages baby’s rotation, and keeps labour progressing — all while helping you feel more in control.
Q: Can I still move if I have an epidural? A: Yes! Even with limited mobility, we can adjust positions (like side-lying or using a peanut ball) to keep baby’s journey smooth.
Q: Will my partner learn how to help? A: Absolutely. Our classes include partner techniques — because birth is teamwork!
Q: When should I start pregnancy yoga? A: Anytime from your second trimester — the earlier you start, the more time your body has to build strength and awareness.
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