''Childbirth is like running a marathon you have to train for it!'' This is what my local midwife said to me before i gave birth. During my six hour labour the frog and cat yoga poses came to my aid more than any backrub or hypnobirthing affrimations of the 'colours of the rainbow enveloping my body'.

When i began my journey on the yoga path eight years ago i never gave much thought to how it would help me in childbirth, or how it would impact on my unborn baby. Now that i've completed the marathon its time for me to share my training tips with all expectant athletes.

Think about packing an imaginary pregnancy bag, based on the principles of packing a hospital one. Into that bag would go yoga, breathing, relaxation, perineum massage, reflexology, and a birth plan.

We all know how good yoga is for us on so many levels, but i believe the benefits yoga can have on both mother and baby are underestimated. It's suprising how many mothers have never heard of the term 'episotomy', only to discover its meaning when their unable to sit comfortably for weeks post birth.

My repeated practice of poses such as the downward dog, leap frog, warrior and the chair pose impacted greatly on my pelvic region, relaxing it to the point my perineal tissues were strong and tough enough to let through an almost 9lb baby without a stitch insight.

The first indication that my son Louis was a contected baby was when he was inside the womb. I practised certain breathing practices, mainly slow inhales and even slower exhales (through the nose not the mouth) almost every day and as a result i have earned myself one very placid, happy, non colic suffering baby. I can honestly put my hand on my heart and say i have not had one sleepless night since he was born.

Some might say its fluke, but my belief is the physical practices of yoga and breathwork have shaped my son into one chilled baby. I did experiment with hypnobirthing, which is heavily based on visualisation and breathing, similar to yoga techniques. While picturesque lotus flowers opening up and picturesque oceans are lovely, it didn't really serve any purpose during labour.

Expectant mothers will have at least two birth/parent preparation books on their bookshelf. It was only after having Louis i really decided to read them. I was very suprised to see how structured the books were. In one, under 'breathing techniques', it listed the order in which different breaths should be used during labour. I wonder did the author of these books actually give birth naturally themselves?

Labour and order do not work. However, the preparation you do during your pregnancy will help make the experieince a positive one. Nature will kick in and you will breathe and take whatever comfortable position your body will allow.

There is a misconception about birth plans. Doctors and midwifes tend to be worlds apart in their opinions. I remember when i bought my birth plan to hospital during one of my antenatal visits. I mentioned it to my consultant and i received an 'eyes to heaven' response.

My midwife gave me a pat on the back and congratulated me on creating a 'realistic' birth plan, telling me not to pay any attention to the doctor. Irish women prefer not to adopt for one, preferrring a more laid back 'we'll see what happens' approach.

A birthplan doesn't have to be really strict or regimental. It can be tailored to how the mother sees fit. You can make it as 'user friendly' as you want and its a wonderful way to communicate with staff when its impossible otherwise. Consider whats important for you and put it down on paper.

For me avoiding an episiotomy was of utmost importance, and i would only allow for it if medically necessary. I also wanted to give birth in a particular position. Minus an epidural, the birth plan enabled me to birth in the most comfortable postion that my body would allow. Three pushes and Louis arrived into the world. A birth plan gave me that freedom.

Pregnancy can be a confusing game and with hormones playing havoc with our bodies some of us buy into therapies or 'must haves' more than usual for fear of missing out. Thats where the imaginary pregnancy bag comes in. Put whatever works for you into it. Reach for the bag on a daily basis and take out a yoga posture or a relaxing breathing technique. On another day, if time and money allow, have a session with a reputable reflexologist. Whatever happens, just remember to relax, breathe and trust your body - nature is a wonderful thing.

Written by Claire Maguire

(who teaches pregnancy & ashtanga yoga at the Yoga Room, Ashbourne, Co. Meath www.yoga-ashbourne.ie)

For the Irish Independent Mother & baby supplement 21st April 09