Prenatal Yoga: Poses, Benefits and Other Details You Need To Know

Pregnancy is a time where both physical activity and rest are equally important. Prenatal Yoga, a form of yoga specifically for the pregnancy period helps bodies achieve better flexibility, decrease stress and prepare the body for the baby. 

Yoga is an ancient Hindu practice, that originated in India, and promotes mental, physical and spiritual wellbeing. This International Yoga Day, we’ll tell you all about prenatal yoga. Prenatal yoga is highly beneficial for pregnant women, and serves a multitude of purposes. In this article, we’ll detail out the benefits, poses and everything else you need to know about prenatal yoga. 

Benefits of Prenatal Yoga

According to a study published in the National Library of Medicine, that surveyed effectiveness of pregnancy yoga or prenatal yoga on 2217 pregnant women, found several benefits of the form of physical exercise. It reduced duration of labour, increased odds of normal vaginal birth and also increased tolerance for pain. It also reduced perceived stress. Easing the delivery process is a major benefit of prenatal yoga.

Prenatal yoga or pregnancy yoga is said to also alleviate mood and help create a positive headspace before the arrival of the baby. Combined with breathing exercises and relaxation techniques, prenatal yoga helps stabilize the mom-to-be’s moods. 

Overall, pregnant women are often asked to remain moderately active through their pregnancy. Prenatal yoga is a good way to remain active, especially for mothers looking to get this done in the safety and comfort of their homes. 

Another study that studied the ‘effect of yoga on sleep quality and insomnia in women with sleep problems’, published in National Library of Medicine, surveyed 1832 participants. Researchers observed a a significant improvement in sleep and sleep quality. Good, sound sleep ensures pregnant women feel well-rested and energized through the day. Good sleep is also linked to better moods and a decrease in stress levels. 

Apart from these, prenatal yoga, like most forms of yoga, helps build strength and endurance in the body. Overall, as shown by studies and other reported anecdotes, prenatal yoga is one the best ways to incorporate fitness into the routine of pregnant women. 

Prenatal Yoga vs Regular Yoga: Differences 

Regular yoga incorporates several poses and asanas that require wide spreading of legs, bending and stretching. These may be uncomfortable during pregnancy, and especially stressful for areas like joints and the pelvic area. For this reason, prenatal yoga incorporates modifies regular yoga poses, keeping in mind the pregnant body. Strength and breathing techniques find prime importance in prenatal yoga. 

Things to Be Careful About While Doing Prenatal Yoga

Your body is undergoing mammoth changes during pregnancy, so being careful about how far you’re pushing it is key during pregnancy yoga. 

One key thing is to check with your doctor before starting any routine. Although pregnancy yoga is considered safe for most, you need to be sure if light physical activity is allowed during your pregnancy or not.

Here is a list of thing you ought to keep in mind:

• Avoid sharp, intense bends 

• Drinks lots of water 

• Avoid strong abdominal contractions 

• Be comfortable, don’t indulge in fads like hot yoga

• In your first trimester, avoid exercises that need you to lie on your back 

• Avoid bouncing and jumping

Each pregnancy is unique, so being sure yoga is safe for yours is important. So consult a healthcare provider before starting prenatal yoga. While doing pregnancy yoga too, if you feel any dizziness, or feel the baby not moving as usual, or feel calf pain or swelling, get in touch with your doctor. 

Simple Prenatal Yoga Poses

Below, we’ll highlight some simple prenatal yoga poses, that you can consider doing. However, a professional will be able to guide you better to get the asanas correct. 

1. Cat-Cow Stretch (Chakravakasana):

Best practiced in the latter part of pregnancy when the belly is complete, this is one of the best prenatal yoga poses. It is known to prepare the body for labour, by targetting the back, shoulder, hips and abdomen.

Here are the steps: 

1. Start on your hands and knees, basically all fours, with your wrists directly under your shoulders and knees under your hips.

2. Inhale, arch your back, drop your belly towards the floor, and lift your head (Cow Pose).

3. Exhale, round your back towards the ceiling, tuck your chin towards your chest, and engage your abdominal muscles (Cat Pose).

4. Repeat this flow gently, coordinating movement with your breath. This pose helps to improve spinal flexibility and relieve back tension.

2. Modified Cobbler's Pose (Baddha Konasana):

Also known as the butterfly pose, this asana promotes relaxation of the body, while also helping the digestive organs of the body. 

1. Sit on a yoga mat with your legs extended.

2. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.

3. Hold your feet with your hands, gently pressing your elbows against your inner thighs to open your hips.

4. Sit up tall and lengthen your spine. You can use pillows or blocks under your knees for support if needed. This pose helps to open the hips and pelvis, which can be beneficial for childbirth.

5. Hold the position for a minute and repeat the asana about three times. 

3. Supported Warrior II (Virabhadrasana II):

This asana helps open up the hips, while relieving neck and back pain. 

1. Stand with your feet wide apart, facing forward.

2. Turn your right foot out 90 degrees and your left foot slightly inwards.

3. Bend your right knee to a comfortable angle (without exceeding your ankle), keeping your left leg straight.

4. Extend your arms out to the sides, parallel to the floor, with palms facing down.

5. To support the pose, you can place your back hand on your hip and your front hand on a chair or wall for balance. This pose helps to strengthen the legs and improve balance.

Tailor your yoga to your bodily changes as per trimesters. In the third trimester, when you’re likely going to be most uncomfortable, focusing on breathing techniques and meditation may be a good idea. 

4. Easy pose (Sukhasana):

A meditative pose, it helps deal with stress, anxiety and depression that often accompany pregnancies. Pregnancy is a time riddled with a myriad of emotions, and such poses help ground the body and regulate moods. 

1. Sit on a yoga mat or a comfortable surface

2. Cross your shins in front of you at the center of your mat. Your knees should be wide, allowing space for your belly to comfortably rest between your legs.

3. Place each foot beneath the opposite knee. If your hips are tight or your belly is large, you can place cushions or folded blankets under your knees for support.

4. Sit up tall, lengthening your spine.

5. Roll shoulders back 

6. Rest your hands on your knees or thighs, palms facing down or up as comfortable.

7. Alternatively, you can bring your hands together in front of your chest in a prayer position (Anjali Mudra) or place them on your belly to connect with your baby.

8. Breathing is an important part of this, breathe slowly but steadily and allow breath to flow naturally

9. Hold pose for as long as you feel comfortable

Some more positions to ease pregnancy can be found here: 

3 Yoga Asanas To Ease Out Pregnancy

Prenatal yoga is one of the most effective and safe ways of remaining active during pregnancy. It has many proven benefits. However, consulting a doctor before starting and being in touch with them, in case of any unusual feeling is important. 

Frequently Asked Questions:

1. What is Prenatal Yoga?

Prenatal yoga incorporates poses (asanas), breathing exercises, and relaxation techniques that are deemed safe and beneficial during pregnancy. The practice aims to help women maintain physical fitness, reduce stress, and prepare both the body and mind for childbirth.

2. Is prenatal yoga the same as normal yoga?

Yoga poses in prenatal yoga are adapted to accommodate the changing body of a pregnant woman. Poses often focus on strengthening the muscles needed for childbirth, improving flexibility, and relieving common pregnancy discomforts like back pain and swelling.

3. Does one need prior yoga experience to start doing prenatal yoga?

No, one does not. All you need to do is confirm with your doctor that mild physical exercise is recommended during pregnancy or not. If it is, you can safely start your prenatal yoga journey. This form of yoga is gentler and designed specifically for pregnancy, and boasts of multiple benefits. 

4. What do you need to perform prenatal yoga?

A great thing about prenatal yoga is that you can safely do it at home. You’d need basic yoga equipment for it, like a yoga mat, comfortable yoga attire and a few pillows or cushions for support. 

Sources:

• The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957136/ )

• The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis (https://pubmed.ncbi.nlm.nih.gov/32357858/ )

• The effect of yoga on the delivery and neonatal outcomes in nulliparous pregnant women in Iran: a clinical trial study (https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-021-03794-6 )