Yoga During Pregnancy

Women often feel worried when it comes to engaging in physical activities during pregnancy; while doctors do not advise to perform heavy activities, prenatal yoga is safe and beneficial for an expecting mother. It prepares a woman to smoothly go through the process of childbirth. It also helps to calm a pregnant lady mentally and emotionally as pregnancy can cause turbulence in hormones, leading to emotional stress. Yoga provides you the much needed relief to experience the massive changes caused by pregnancy. Additionally, it ensures the well-being of your unborn child.


Another benefit of prenatal yoga classes are that they give you an opportunity to meet many other moms-to-be thus helping you know their experience and together you can sail through this precious journey.

If you enrol into a yoga class and practice it daily then make sure you take these precautions:

  • Even if it is a class meant for only pregnant women, make sure you tell your instructor (who should be a professional as well as experienced) your exact month/trimester along with your condition, especially if you have any health issue such as gestational diabetes, high or low blood pressure or lower back pain.
  • Once your first trimester of pregnancy is completed, never perform any asana which requires you to lie on your back as it can reduce blood flow to your uterus and make prove dangerous for your foetus.
  • Do not try practicing those poses that put strain on your muscles, especially on the abdominal muscles. The pregnancy hormone, relaxin, softens the connective tissue which leads to the expansion of your uterus and makes you vulnerable to pulls, muscle damage and other injuries.
  • After the second trimester of pregnancy, while performing standing poses take support of a wall, or place a chair near you to take its supports. This will help you maintain your balance, reducing your risk of falling or slipping which could be injure you as well as your baby.
  • Do not perform those yoga poses that are done in an heated or overheated room as it can be a potential health risk for your foetus.
  • While performing those poses that require you to bend your back while sitting, ensure that it doesn’t put pressure on your abdomen. Keep a towel or a yoga strap underneath your feet and hold it from both the ends while bending. Bend using your hips and keep your chest straight so it becomes easy for you lift as well as it prevents from compressing your abdomen.

The yoga poses that you can perform on a regular basis to stay fit as well as prepare yourself for labour and delivery are:

  • Standing Mountain
  • Supported triangle
  • Sukhasana (easy pose)
  • Twisted pose
  • Chair pose
  • Angle pose
  • Extended hand to big tow pose, also known as Hast Panangustasana
  • Butterfly pose
  • Mountain pose
  • Stick pose

Women who have asthma problem shouldn’t perform prenatal yoga without consulting their doctor.

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