Just like how everything should be looked at in matters of health, likewise, health requires special attention in pregnant women.

During pregnancy, women struggle between mood swings and cravings for hot things. There is fatigue and sickness. But in one of those tough times when you are waiting, pregnancy yoga is of major help.


Such is the love for yoga that former Miss Universe and B-town actress Lara Dutta, who is now the proud mother of a baby girl, released her prenatal yoga DVD “Heal with Lara” under the direction of by prenatal yoga expert Tonia Clarke. This explains the role and importance of fast growing pregnancy yoga as a fitness trend among expectant mothers.

First, let’s identify how motherhood yoga can help expectant mothers happily welcome motherhood.

Health Benefits of Doing Prenatal Yoga Exercises

Here are some amazing benefits of doing pregnancy yoga exercises for a normal childbirth:

1. Makes the job easier

Did you know that maternity yoga is a great way for a pregnant woman to condition and prepare her body and mind for the birth of her baby? Exercise, meditation, and relaxation work wonders for maternal and fetal health. When you practice yoga during pregnancy for one hour a day everyday between 18 and 20 weeks, then gestation until childbirth helps increase birth weight. By improving muscle strength and flexibility, yoga prepares a woman’s body for work before the event.

2. Reduces pain

Yoga has the ability to reduce aches and pains that accompany advanced pregnancy, as it helps stretch muscles, improve breathing, and stimulate blood circulation.


3. Improves sleep

During advanced pregnancy, sleep is difficult to find due to the restricted positions in which the pregnant mother can rest. An activity like yoga not only reduces the stress, anxiety, and pain associated with pregnancy, but also improves the quality of sleep and rest during pregnancy.

4. Calm the nerves

If you are going through some kind of emotional turmoil, your baby will feel it too. It is important to be peaceful and calm your nerves even in stressful situations. Sometimes it can be difficult, but this is where yoga can help. Yoga trains you to breathe deeply, which calms the nervous system and helps you maintain a relaxed demeanor. The calm nervous system also aids digestion, helps you sleep better, and maintains good immunity, which helps keep mom and baby healthy.

5. Increase blood circulation

Yoga involves a lot of stretches and movements to get your blood flowing. These postures are designed to help improve blood circulation in the body. Improving blood circulation decreases swelling in the body, especially in the feet, which is a common problem during pregnancy. It also helps improve immunity, which creates a healthy and nourishing environment for the baby. Other benefits of better blood circulation include improved sleep patterns, digestion, and overall endurance, as your body receives the optimal doses of oxygen.

Now let’s take a look at how yoga for pregnant women can help mothers-to-be to stay in shape.

1. Vakrasna (twisted posture)

  • In these prenatal yoga poses, you should sit up straight with your feet stretched out in front.
  • Inhale and raise your arms. Remember that your palms should be facing down.
  • It’s time to expire now. Now turn your body from your waist to your right. In doing so, you will need to move your head and hands to the same side.
  • Now breathe in and come back to your original position and repeat this pose on the other side.

On the benefit side, this maternity yoga helps you exercise your spine, hands, legs, neck, and gently massage your abdominal organs.

Yoga for pregnant women

2. Utkatasana (Chair pose)

If you want to strengthen your thigh and pelvis muscles, doing yoga during pregnancy would help you tremendously.

  • To do these prenatal yoga exercises, stand up straight and keep your feet parallel to each other.
  • As you breathe in for 2 seconds, raise your heels and arms to shoulder level.
  • Slowly exhale then sit down in a squatting position on your toes. If you feel any discomfort standing on your toes, then stand normally with your feet flat on the floor.
  • Now inhale, slowly get up and stand on your tiptoes.

Prenatal yoga exercises

3. Konasana (Angular position)

This pregnancy yoga helps you keep waist flexibility and helps keep your waist fat under control. You can do this asana easily with the wall stand.

  • To do these prenatal yoga poses, stand up straight, keeping your feet 24 inches apart.
  • Raise your right hand while keeping your elbow in a straight position.
  • Do a good upward stretch and as you inhale, lean sideways to your left.
  • Now breathe out and come back to rest your hand.

Prenatal yoga poses

4. Paryankasana (the ham pose with one leg)

This maternity yoga pose aims to strengthen the abdominal, pelvic and thigh muscles.

  • To do this asana, lie on your back and straighten your legs.
  • Bend the knee of your right leg in a posterior position and keep it as long as you can.
  • Repeat this and then straighten your legs.

Yoga during pregnancy

5. Hast Padangusthasana (Outstretched Hand Position)

This is one of the easiest poses when it comes to prenatal yoga exercises and helps you stretch all of your muscles from head to toe, especially your pelvis and thigh muscles.

  • Practice this asana while lying on your back. Straighten your legs and keep your body in a line.
  • Make sure your hands should be in the T position with your palms facing down.
  • Slide your right leg to your right side. If possible, hold the toe with your right hand.
  • Return to your original position by sliding your leg. Repeat the same on the left side.


Maternity Yoga

The responsibility of being pregnant also comes with some precautions. Only if you are experienced you can go for a flowing yoga style, but if you are a beginner prenatal yoga comes with some precautions and limitations.

Some poses to avoid during pregnancy:

Yoga poses in reverse – These include pear trees, pear trees and shoulders to name a few. Lying flat on your back for more than a few minutes after the first trimester – Lying on your back tends to put pressure on the inferior vena cava, the vein that carries blood from your legs to your heart, causing dizziness. breathing problems and nausea.

Lying on your stomach – This pose should be avoided as it stretches the stomach muscles after deep forward and backward bends. This further leads to the tearing of muscles which are usually dilated by the uterus as the fetus grows inside.

Yoga that involves breathing techniques – Avoid holding your breath and poses such as Pranayama that involve rigorous breathing.

Yoga postures that require body balance – You should always do such poses with the support of a prop, a chair or a wall because I have already mentioned that the center of gravity shifts as a result of weight gain.

Twisting poses mostly in the second trimester and third trimester.

Hot yoga class – For this kind of yoga the room is heated to 40 degrees and also more, which can be dangerous for the baby.

Vigorous, aerobic, or any other type of intense yoga.

A word of advice for future moms – You should always keep a blanket or towel under your knees while practicing prenatal yoga. You can also opt for a yoga block, pillow, or sofa cushion, in addition to a yoga mat. Never practice yoga directly on the floor. Always have water nearby to keep your body hydrated.

I hope this article on yoga for pregnant women helps you enjoy this special time with your baby. Stay healthy!

Tell us which of these pregnancy yoga asanas has helped you the most during the maternity months? Send your responses and comments.

Image source: pinterest


You Can Read Also :

Fashion Trends

Leave comment

Your email address will not be published. Required fields are marked with *.