All You Need to Know About Prenatal Yoga

prenatal yoga
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You might have seen pregnant women performing yoga these days. And seeing this, you must have questioned yourself why are they doing it in this phase, is it safe for the unborn? Is it beneficial?

Here, in this article, we will answer all your questions related to prenatal Yoga

The yoga performed to help during pregnancy is known as prenatal yoga. This yoga helps them to stay more active during pregnancy.

During pregnancy, women experience a lot of changes in their bodies including physical and emotional changes. This sometimes makes them feel inactive and helpless. To help this out prenatal yoga comes to the rescue.

Let’s find out more about prenatal yoga.

What is prenatal yoga?

We are familiar with the fact that yoga stabilises the mind, body and soul. It maintains the physical as well as emotional balance. This balance is a must during pregnancy.

But during this phase, due to various body changes, every yoga posture can’t be performed. Due to this limitation, prenatal yoga is specifically designed for pregnant women and helps in coping with the situation. It helps pregnant ladies in childbirth, relaxes them and helps them stay fit while ensuring the safety of the unborn.

Benefits of prenatal yoga

If you’re wondering, how is it helpful? Or in dilemma should I start it or not, then here are the reasons that’ll compel you to perform prenatal yoga

Reduces stress and anxiety

Pregnancy is no less than a roller coaster. It is the phase during which many women become anxious, nervous and even depressed. This emotional imbalance is neither good for you nor for your child.

Prenatal yoga which consists of various poses and breathing exercises soothes you and helps you to relieve stress.

Improved blood flow

During pregnancy, oxygen is needed in ample amounts as your baby is also dependent on you for oxygen. In our body oxygen is supplied to body cells through blood circulation. So, to fulfil oxygen demands your body needs healthy blood flow. Prenatal yoga helps you to do that. It increases blood flow to your heart and to the body. As the result, your baby gets oxygen-enriched blood.

Prepares your body for giving birth

During pregnancy many women panic which results in early labour. But contrary to this if you are doing prenatal yoga, then this will keep your mind at peace and will strengthen your pelvic and abdominal muscles. This will in turn help during labour as it minimises the pain during pregnancy and labour.

Supports body changes

Every month a woman’s body changes throughout pregnancy, involving weight gain, stretch marks and many other changes. All women experience helplessness, but prenatal yoga also relieves this.  It supports body changes and reduced the chances of stress marks because through stretching your body is prepared for a growing belly.

Helps you to sleep properly

Yoga gives you peace and if you are at ease, it’s natural to have better sleep.

Prenatal yoga postures

Prenatal yoga consists of breathing exercises, relaxation, gentle exercises and some asanas.

Here is the list of some prenatal yoga poses

prenatal yoga postures
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Marjariasana (Cat pose):

It relieves back pain and helps in keeping the spinal bone flexible throughout the pregnancy. It is suggested during the first trimester of pregnancy.

Trikonasana (Triangle pose)

It helps in maintaining balance. Also helps in childbirth by making legs flexible and strong. Moreover, it relieves back pain caused by the weight of the baby bump.

Veerbhadrasana (warrior pose)

It helps in maintaining body balance and improves blood circulation and respiration.

Bandhakonasana (butterfly pose)

It helps in improving flexibility and relaxation of muscles present in the hip region. This pose also increases circulation on the pelvic floor.

Konasana (Angle pose)

It stretches the sides of the body and helps the ovaries to function properly. It also strengthens the uterus. Constipation is a major symptom during pregnancy, it also subsides it.


It is an alternate nostril breathing exercise that increases the oxygen levels in the blood. It also rids the body of toxins and supplies your baby with proper nutrients.  Moreover, it fuels your body with oxygen which in turn reduces anxiety.

In a nutshell

It is not necessary that if you are pregnant, you should do prenatal yoga. But as it is helpful in many aspects, it is suggested to perform it. It is completely safe and is famous around the globe. But you should keep in mind, always do it in the presence of a yoga instructor to prevent yourself from serious medical issues.

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