There are moments in life that ask us to soften and strengthen at the same time. Pregnancy and birth are among them. Through her work as a doula and yoga practitioner, Evelina Nilsson from Kabelvåg, Norway, supports women in navigating these transitions with presence, trust, and connection. Evelina shares reflections on holding space, the power of breath, and how yoga can support both body and mind through one of life’s most profound transformations.
What It Means to Hold Space
When I first held space for my sister and her partner birthing their first son, I felt a deep resonance and calling to further evolve in this area. To support women and their partners to remember their innate power to give birth, and to allow for a smooth transition through this transformation, is deeply honoring work.
What I’ve learned so far is that every woman and family is unique. And each birth is unique and holds so much learning.
I remind myself to stay humble and curious. The journey into becoming a doula is very much a birthing process, shedding layers and awakening an inherent wisdom. It’s an ever expansive journey.
Where Yoga and Doula Work Meet
Yoga is my way of living life. It all starts in my practice and ripples out to all aspects of my life, seeing it as a whole.
Since becoming a doula, I’ve started to reflect more on my own cycle and experimented with different adjustments to better balance and align myself. The more I dive into women’s health, the more I see the connection to the science of yoga and the different practices that can support the various phases of our cycles, pregnancy, postpartum, and beyond.
I am very curious and excited to continue to learn more to better support women through their great transition into motherhood and beyond.
Preparing the Body and Mind for Birth
I believe yoga is an amazing preparation in so many ways.
To establish a deep connection to your breath through pranayama and kriya, learning to calm down the nervous system despite intensity. Strengthening the body and opening up body, mind, and spirit to this new chapter.
But also to really make time to connect to your baby and your changing body, listening to your own needs through this big transition.
Mantra is also such a beautiful tool for both baby and mama during pregnancy, birth, and after the baby is born. Even someone who has never practiced yoga before pregnancy can benefit greatly.
The Power of Breath
Breath is our gateway to the divine, to presence, and to accessing our true Self and innate power. It’s our way to expansion and softness.
As we learn to breathe through yoga practices, we become more present in life, and our bodies align to their natural state of being.
Our breath tells us everything. If we are stressed, excited, anxious, scared, at ease, relaxed, at home.
The same goes for birth. How we breathe determines how we cope with the intensity that birth can bring. If we are deeply connected to our breath, we can use it to cope more easily with all sensations and remind our nervous system that we are safe.
We want to allow for the woman to be relaxed, to feel safe, and open to birth her baby. The breath is a powerful gateway to this.
Practical Tools for Birth Preparation
Pranayama / Breath practices
Slow, deep inhales and slow, deep exhales. Relaxing the body on the exhale, especially the jaw.
Nadi Shodana
Practiced slowly, without breath retention.
Malasana
To strengthen the legs and open the hips for birth. This can be practiced with support, such as holding onto a partner, straps, or a stable surface. Some women find this to be their favourite position during birth, and having a strong foundation makes it easier.
Mantra
A mantra that resonates with you can be deeply nourishing and calming for both you and your baby. Repeating a mantra throughout pregnancy is a powerful tool. Once the baby is born, they remember the sound and it can help soothe them.
Warrior variations
Adjusting the stance for pregnancy helps strengthen the legs and find groundedness and steadiness, which are needed for birth and becoming a mother.
Asana
Any asana that opens and strengthens the hips and legs, such as warrior variations, lunges, malasana, downward facing dog, tadasana, cat cow, thread the needle, and balasana with support under the forehead so the belly has space.
Move with intention, connect the breath to your practice, feel into each pose, and listen to your body’s needs.
Staying Present Through Intensity
It’s different for every woman what resonates during intense moments. But reminding them to breathe, to use sound, to relax, and to say yes to the experience are powerful tools.
For some, being in silence and going inward might feel most supportive. For others, sound or movement may help. Returning to the breath and the present moment is always grounding.
Exploring different techniques during pregnancy helps create a toolbox you can draw from during birth. What you think will work may change in the moment, and that is part of the process.
I can’t state it enough, the breath. Just calm, natural, slow breathing. Maybe looking someone you trust and love in the eyes and breathing with them.
Strength and Softness
Strong spine, soft heart.
The capacity to stand strong in the midst of intensity, while showing up with an open heart. Attending a birth reveals a strength that is so profound, divine, and humbling that it’s hard to put into words.
It’s so beautiful to witness grace expressed through a woman during birth. And the softness that follows, after this great challenge, fills my heart with joy and wonder.
Women are wonderful beings.
Gentle Prenatal Himalayan Yoga Journey
A 50 minute practice designed to support both pregnancy and birth. This integrative practice weaves together asana, pranayama, mantra, and kriya to help you connect more deeply with yourself and your baby.
Suitable for all levels, the class invites grounding, breath awareness, and mindful movement throughout every stage of pregnancy. You will need a meditation cushion or folded blanket for seated support.
Connect with Evelina
Instagram: @evelojna
