The benefits of yoga can be seen all year round and for people of all ages and that has led to not only Indians but also people from different parts of the world to adopt asanas in their daily life. While every kind of child and adult benefits from it, health experts say pregnant women can also benefit a lot from a type called Prenatal Yoga.
Over time, there have been many different kinds of yoga that have been classified for specific purposes, and yoga during pregnancy is one such routine that can help a great deal. So, what is prenatal yoga? Danny Laliwala, consultant, obstetrics & gynaecology at Jaslok Hospital & Research Centre in Mumbai says prenatal yoga focuses on physical postures (asanas), breathing techniques (pranayama), and mental exercises to help pregnant women stay calm in stressful situation.
Dr Sunita Tandulwadkar, who is the head of the Department of Obstetrics and Gynaecology, IVF and Endoscopy Centre at Ruby Hall Clinic in Pune adds, “The primary goal of prenatal yoga is to help expectant mothers prepare for childbirth both physically and mentally, promoting balance, relaxation, and a connection with their baby.”
Physical benefits of yoga during pregnancy
With multiple roles during pregnancy, Dr Laliwala highlights that the form of yoga for pregnant mothers not only has physical benefits and emotional benefits but also helps prepare for labour. He explains, “The physical benefits include improving flexibility and strength, reducing back pain and discomfort, and enhancing balance and posture.”
While improving strength and flexibility, Dr Tandulwadkar says it also helps tone muscles needed for childbirth, such as the pelvic floor, hips, and core, and improves overall flexibility. It not only reduces aches and pains with gentle stretches and strengthening exercises for lower back pain but also hip pain, and sciatica. “Prenatal yoga also enhances blood circulation and ensures more oxygen-rich blood reaches the baby, promoting healthy development, and can help prevent swelling. Lastly, it also boosts energy levels by combating fatigue often experienced during pregnancy.”
Mental and emotional benefits of prenatal yoga
While the physical benefits are plenty, Dr Lilawala says the emotional benefits are that it helps reduce stress and anxiety, promotes better sleep, boosts mood and overall well-being, and increases blood circulation and prevents thrombosis in vessels.
With deep breathing techniques (pranayama) and mindfulness practices, the health expert who is also the president of the Federation of Obstetric and Gynaecological Societies of India says it helps calm the nervous system, lower cortisol levels, and alleviate stress, anxiety, and even symptoms of depression. “Yoga also helps regulate hormones and releases endorphins, contributing to a more stable mood. It also helps promote good sleep by alleviating discomforts and promoting relaxation, prenatal yoga can lead to better sleep. The mindful nature of yoga encourages expectant mothers to slow down, tune into their bodies, and bond with their growing baby,” she adds.
How yoga prepares women for labour
Last but not the least, prenatal yoga also helps women prepare for labour. “The breathing techniques and relaxation exercises help manage pain and stress during labour. It also helps strengthen pelvic muscles and improves flexibility for easier delivery. By incorporating prenatal yoga into their routine, expectant mothers can experience a more comfortable and empowering pregnancy journey.” Dr Tandulwadkar says the yoga asanas also optimises baby positioning because certain movements can encourage the baby to move into an optimal position for birth “It also improves stamina because building physical endurance is vital for the demands of labour.
Beyond personal benefits, it also helps build a support system, says Dr Tandulwadkar. “Attending prenatal yoga classes can connect pregnant women with other expectant mothers, creating a valuable support network.” In essence, the health expert says prenatal yoga provides a holistic approach to pregnancy, supporting the mother`s body and mind as she prepares for the arrival of her baby.