Prenatal yoga: Best low-impact exercises that help keep expecting mothers and their babies healthy

Benefits of yoga: Pregnant women who practice yoga report lower levels of pain, stress, anxiety, and depression, as well as an improved sense of connection to their baby (Image: Canva)

Pregnancy comes with its share of challenges. For many expecting mothers, staying active during pregnancy is an important way to maintain their health. Prenatal yoga has grown increasingly popular as a way to nurture both the body and mind during pregnancy. It supports physical health and also strengthens emotional balance, providing a range of benefits for both mother and baby.

Maintaining physical activity during pregnancy is essential for maternal health. According to the International Journal of Reproduction, Contraception, Obstetrics, and Gynecology (IJRCOG), yoga combines physical postures, breathing exercises, concentration, and meditation to benefit emotional, mental, and physical health. Research shows yoga helps reduce depression, anxiety, lumbosacral pain, antepartum complications, and labour pain.

A study on 60 low-risk pregnant women found that those practicing prenatal yoga and meditation twice a week had significantly better maternal and fetal outcomes. Women in the yoga group had fewer post-term pregnancies, improved APGAR scores, lower cortisol levels, and fewer NICU admissions compared to the control group. This suggests that prenatal yoga and meditation improve both maternal and neonatal health. However, it's important for expecting mothers to engage in activities that are safe, low-impact, and tailored to their needs.

Also read | 13 incredible benefits of yoga for a healthier body, happier mind

According to a study by the National Institutes of Health (NIH), yoga is a mind-body-spirit practice that combines physical postures, relaxation, and breathing techniques. When adapted for pregnancy, yoga becomes an ideal form of exercise for expecting women. Yoga during pregnancy is not only safe but has been shown to be more beneficial than walking and traditional prenatal exercises for both physical and mental health. Pregnant women who practice yoga report lower levels of pain, stress, anxiety, and depression, as well as an improved sense of connection to their baby.

Reduced stress and anxiety: Prenatal yoga helps regulate the nervous system, lowering stress levels and promoting relaxation, making it easier to handle the emotional challenges of pregnancy.

Improved sleep: The relaxation techniques in prenatal yoga help combat insomnia and improve sleep quality, allowing expecting mothers to rest more peacefully.

Increased flexibility: Regular practice helps increase flexibility in key areas like the hips, lower back, and pelvis, which is essential for easing the discomfort of pregnancy.

Better posture: Prenatal yoga encourages proper posture, which helps relieve the strain on the lower back, shoulders, and neck, improving comfort.

Also read | 10 life-changing benefits of doing yoga poses daily

Strengthened muscles: Yoga strengthens the muscles of the pelvis, back, and abdomen, which support the growing baby and prepare the body for labour.

Pain relief: Many pregnant women experience aches and pains, particularly in the lower back and hips. Prenatal yoga can help reduce this discomfort with gentle stretching and strengthening.

Improved circulation: The practice helps improve blood flow and circulation, reducing the risk of swelling and varicose veins while ensuring optimal nutrient delivery to both mother and baby.

Better breathing: Prenatal yoga teaches controlled breathing techniques that help manage shortness of breath, anxiety, and stress, and are beneficial during labour.

Increased energy: Regular practice can help pregnant women feel more energised and less fatigued, counteracting the common feelings of tiredness that occur during pregnancy.

Preparation for labour: Yoga encourages relaxation and deep breathing, which can be invaluable during the labour process. The physical flexibility and strength gained also help make labour easier.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.