Prenatal Yoga is a type of Yoga specially curated for pregnant women. It creates a balance between our emotional, mental, physical, and spiritual wellness. In the olden days, the standard of living was very simple and our ancestral grandmothers worked at home and in the fields, thereby having a healthy childbirth. They ate home-cooked meals as there was no option of fast food/quick snacks in those times. They were very active throughout the day and had limited or no stress. On the contrary, the lifestyle now is sedentary for the most part with continued stress and anxiety, and therefore the concept of Prenatal Yoga for pregnant women is beneficial for them to have a safe pregnancy. This is a growing industry now.      

Prenatal Yoga is a type of Yoga that focuses on the breathing and simple postures (Asanas) that can prove to be beneficial for childbirth with a degree of lower labor pain and strengthening the muscles for an easy birth.

Your medical practitioner is the best person to advise whether you should practice Prenatal Yoga or not. Considering all your health parameters and the approval of your medical practitioner, you may enroll in a Prenatal Yoga class, with an experienced Yoga teacher, who is well-versed in the intricacies of Prenatal Yoga.

Benefits Of Prenatal Yoga

• Tones muscles: Prenatal Yoga helps to tone your muscles and also relieve back pain.
• Comfortable: Prenatal Yoga is easy on the joints and therefore comfortable compared to other forms of exercise.
• Breathing: Breathing is very crucial for childbirth. Prenatal Yoga teaches you proper breathing techniques that can ease your mind and help you relax. Controlled breathing also aids in the birthing process.
• Stress buster: Prenatal Yoga aids in relieving stress by relaxing our muscles/body.
• Toned body: Prenatal Yoga keeps your body toned and makes it flexible to aid in childbirth.
• Meditation: Prenatal Yoga teaches you to meditate and calm your mind so you feel good and positive about yourself and your pregnancy.

• Group Therapy: Practicing Prenatal Yoga in a group helps you speak about anything and everything that is making you anxious about your pregnancy. Nerves or whatever! Sharing your feelings often helps most of your anxiety disappear due to the support offered by the group members/instructor.
• Simpler: Prenatal Yoga is gentle, simpler, and easier as compared to other forms of exercise. It helps your mind and body to work in tandem.
• Preparation: Prenatal Yoga helps to prepare your body for childbirth by relaxing and focusing on safe techniques beneficial for a healthy childbirth.

• Reduces Depression: The controlled breathing activates the nervous system and blocks the cortisol, which is known to increase depression.
• Blood Circulation: The gentle movements and stretches aid in increasing the blood circulation to our heart, thereby increasing the flow of blood, which is rich in oxygen, to the baby in the womb. This blood supply is important for the baby’s development.
• Improves labor: The pain and anxiety associated with labor are greatly reduced with breathing and meditation. Your confidence level rises and you can cope better with the labor pains.  
• Mentoring: Your medical practitioner or Yoga instructor can suggest and recommend lifestyle changes for a healthy childbirth.
• Sleep: You can be assured of sound sleep with Prenatal Yoga. Your mind is more relaxed and you can manage your sleep better.
• Strength: Prenatal Yoga strengthens the pelvic floor muscles, decreases lower back pain, reduces the risk of premature delivery, reduces nausea/ headaches, and lowers the risk of intrauterine growth restriction (a condition that slows down the baby’s growth).
• Trimester: Prenatal Yoga is curated for each trimester of pregnancy, so as the pregnancy progresses, the level of yoga changes.

The following points are to be kept in mind for pregnant women wanting to practice Prenatal Yoga

1. Loose-fitting garments should be worn so that you have adequate freedom of movement.
2. You need to stay hydrated by drinking plenty of water, before, during, and after the sessions.
3. You should take breaks in between so as not to strain yourself.
4. Pay attention to your body signals: if you feel uncomfortable then you should immediately cease the practice.
5. Always seek guidance and approval of your medical practitioner before beginning prenatal Yoga or any other form of exercise for that matter.
6. Arrange for your medical practitioner to consult with your Yoga instructor so that you can be taught the poses/techniques that are permissible, as per your prevailing pregnancy condition.
7. Last and most importantly, do not attempt online yoga, always seek the help of a trained and professional Yoga instructor who is an expert on Prenatal Yoga.

On the other hand, some things need to be kept and mind and avoided at all costs while practicing Prenatal Yoga.

1. Do not lie flat on your back after the first trimester. Any Asanas that involve you lying flat on your back are to be avoided.
2. Do not endeavor to try out any kind of headstands, shoulder stands, or any inverted poses.
3. Do not overstretch your abdominal muscles or pelvic floor muscles.
4. Do not attempt any kind of stretches that crunch your abdominal region.
5. Do not attempt any stretches that involve twists of the abdomen/body.
6. Do not attempt any stretches that need you to bend down thereby putting pressure on your abdomen.
7. Do not attempt any sudden or jerky movements.
8. Do not attempt Bikram /Hot Yoga as the increased temperature may prove harmful to you and the baby.
9. Do not attempt fast or strenuous exercise.

Conclusion

Remember, you are practicing Yoga to relax and ease the birthing process. It should be gentle and effortless without hindering or complicating the birth process.

Pregnancy is a wonderful experience and with proper healthy food, some mild exercise or Prenatal Yoga, sound sleep, adequate hydration, some Meditation, lots of positivity, and being surrounded by your loved ones will enhance the experience. Not to forget the regular health checkups!

Begetting a baby is priceless. So, all you mothers-to-be, out there, take care of yourself and your baby. A happy healthy mother and a happy healthy baby are all that’s important.

Medical practitioners do recommend Prenatal Yoga for pregnant women. Gynaecologist Dr. Kiran Coelho states “I advise pregnant ladies to join prenatal yoga classes to stay fit, calm, and stress-free.”

Ms Rupal Sonpal